What to do to stay on track!
Posted on 11/17/2015 by Kulae
Ever start an exercise program and 4 weeks in feel like you are suddenly in a rut? Everything started out so strong; your eating was on track, you were getting up earlier and exercising everyday then BAM you hit a wall. You are not alone. Whether you are in my Shape Up Program or starting a new routine of your own here are a few of my tips to help you get over the slump and stay on track.
Track Your Progress
In my Shape Up Program I suggest taking pictures and measurements every 3 weeks. Doing this keeps you accountable and also gives you a benchmark to measure against. When you look at yourself day in and day out you may not see changes. It is only when you compare these numbers and pictures that you get a true view of your progress.
Try not to get obsessed with watching the numbers on the scale. An exercise and diet program will help you lose fat and build lean muscle. It is a fact that muscle weighs more than fat. Use the pictures, the way you feel and the way your clothes fit to be your best guide to your progress.
Consistency and Planning
I love the phrase "Fail to prepare then prepare to fail". It is so true in every aspect of life and I find it especially true when it comes to diet and exercise. Plan out the time of day that works best for you to exercise and stick to it. It is when you don't have a clear plan of your attack that things can go awry. The excuse of "I can't find the time" isn't a good one - you need to make the time.
When it comes to diet planning out a weekly menu really helps. I like to take Sunday to do my food shopping and prepping. I cut all the veggies, marinate and cook the meat, hardboil eggs and measure out oats for overnight oats. With this stuff done in advance I never let myself get into a situation where I am going to make a bad decision when it comes to food.
Wipe the Slate Clean
Maybe you are already at the point where you hit that slump and feel like its too late BUT its never too late to start fresh. I urge you just wipe the slate clean. Do not dwell on how you fell off track but think of the rewards of jumping back in. You have probably heard "You can't out exercise a bad diet" and this is very true. Also you can't make up for what you have done by cutting calories and over exercising. This leads to issues with your metabolism and the risk of overtraining. Just re-commit yourself to your program and follow it. If it is Shape Up you are on IT WORKS! Get the fire back again and don't let that feeling go.
Get Your Friends and Family Involved
I always find if I tell family and friends my goals it helps me stay accountable. Who wants to hear their mother say "I thought you were eating clean?" as they stuff a cookie in their mouth?? If people know your goals they can help motivate and support you along the way. They may even get involved and what is more fun than exercising in a group? Excitement is contagious so talk openly about your new fitness goals!
If you are in my Shape Up Program and need a little extra motivation you can always reach out to me! I am here to answer your questions, give you motivation and hold you accountable.
For more about Meredith's Shape Up program, you can check her out her website!
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