LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

HEALTH & WELLNESS:

Training Through a Plateau  //  NUTRITION.   STRESS MANAGEMENT.   SLEEP.

Most of the time when you reach a training plateau it's not about working harder, which often leads to over-training, starvation and burnout, instead it's in your best interest to  "Keep it Simple" by addressing nutrition, stress and sleep .

Nutrition

For many of you it's not about compliance, it's about finding nuances in your eating habits.

Scroll over to see if you are eating too much or not enough.

Below you can assess to figure out if you are eating the right foods at the right time //


MEAL ONE // Carb (Starch based) & Protein & Fat

MEAL TWO // Carb (Vegtable based) & Protein or Protein Shake

MEAL THREE //  Carb (Vegtable based) & Protein & Fat

MEAL FOUR // Carb (Vegtable based) & Protein or Protein Shake

MEAL FIVE // Carb (Vegtable based) & Protein & Fat

AFTER WORKOUT // Protein Shake

AM // Eat your breakfast 1-2 hours later
PM // Combine your protein shake with a Carb (Starch based)


Stress Management

Stress is just as easy to assess, but often times harder to manage.  While stress is calorie free it can still dramatically affect your physique.  It impedes fat loss and the hormones that help muscle growth.

Because stress is inherent in life we need to have an arsenal of tools at our beck and call for those moments when  it tries to take over our lives.  Taking 15 minutes a day can keep your life in balance and keep your weight stable.

Here are my top 5 faves:

  • Epsom Salt Bath
  • Meditation
  • Writing in my gratitude journal
  • Yoga
  • Massage



Sleep

When you are sleep deprived it's challenging to make sound nutrition choices and manage your stress, so this is the most important component in the the "KIT" trifecta, but they are intrinsically linked.  When nutrition is dialed in and stress in properly manged, better quality sleep will come naturally.  You already know you need 7-9 hours of sleep, but some of your are struggling to get even 4 hours on a good day.

My top five fave sleep aids:

  • Regular bedtime
  • Melatonin
  • Decaf Tea
  • Epsom salt bath
  • Meditate
Remember that you can are capable of getting through this transition period if you "Keep it Simple" and take care of yourself in the process.

Your Coach and Friend,