Cindy Whitmarsh – Break Your Weight Loss Plateau Workout!

Repeat each exercise for a minute! Repeat 2/3 times!  

1. Run against tension

2. Tension bunny hops

3. Tension side steps

4. Tension squat jumps and pull

5. Tension cross pulls and squat pulls

6. Lunge hops into cross punches

7. Ski jumps band pulls

8. Shuffle feet chest press

Bonus: V sit punches

How to break your weight loss plateau

1.   Change things up big time!

2.   Get nutrition app on phone to track intake

3.   RMR= your weight x12/reduce 500 cal a day!

4.   Go Mediterranean for a week!

5.   Prepare meals and healthy foods ahead of time!

6.   Egg white omelet for dinner or shake keep light!

7.   Don’t drink alcohol during week/water only!

8.   Hire a personal trainer/be accountable!

Constant variation helps keep workouts interesting. Nobody likes to repeat the same activity day-after- day, especially if you hit a plateau and stop seeing results. Cross-training not only keeps you interested, but also challenges your body and mind.

1. Use the buddy system!

Working out with someone else is not only more fun but also more motivating; you’re less likely to skip the workout if you know you have to meet someone.

2. Hire a personal trainer

If you have the means, a personal trainer is the best way to go, especially if you’re new to the gym! When you’re starting out, it’s important to know what you’re doing to avoid injury and feel comfortable with a program. Working with a personal trainer will keep you motivated in the beginning, and will help boost your confidence when it’s time to go out on your own.

3. Set goals

Write out a list of your goals and cross them off as your program progresses. Whether your goal is to run a mile without stopping, to make it to the gym on a regular basis, or to loose 10 pounds, working towards and accomplishing small goals can be very motivating and habit forming.

4. Be accountable to someone.

I have found that accountability is one of the most important things to keep people on track. Even if it is a friend who will do your measurements weekly it really works!

5. Incorporate activities that you already enjoy into your daily workout routine

If it is fun for you, you will stay with it longer. Your workout should bring enjoyment, not misery!

6. Keep a food log or exercise log and track your progress

Write every thing down, and use your log to reflect on your week and see where you may or may not need improvement.

7. Get in an early workout.

Making your workout a morning ritual can be addictive – you get it done before your day gets crazy and you have a great reason to feel good about yourself all day.

8. Put a reward system in place.

At the beginning of the week, set a goal of x amount of days you plan to workout and then what reward (non food related) you will give your self when you accomplish your goals. And don’t cheat, it’s all about being accountable.

9. Get your family involved.

A spouse or child can be a positive motivating factor when you’re trying to adhere to a new exercise program. Knowing that   they are looking to you to set an example should keep you going.

Cindy’s Recipe of the Week!

SIZZLING SALMON-AND-SPINACH SALAD WITH SOY VINAIGRETTE!        

DRESSING

3 T. thinly sliced green onions

3 T. rice vinegar

3 t. low-sodium soy sauce

1 T. water

1 t. sesame seeds, toasted

1 t. bottled minced garlic

1 t. dark sesame oil

½ t. Chile paste with garlic or ¼ t. crushed red pepper

SALAD:

2 t. dark sesame oil, divided

4 cups thinly sliced shiitake or button mushroom caps (about 8 ounces)

1 cup (1-inch) sliced green onions

1 cup fresh or frozen corn kernels, thawed

4 (6-ounce) salmon fillets (about 1-inch thick)

8 cups baby spinach

1 cup fresh bean sprouts

1 cup red bell pepper strips

DIRECTIONS:

1.    Preheat broiler.

2.    To prepare dressing, combine first 8 ingredients in a small bowl, and stir well with a whisk.

3.    To prepare salad, heat 1-t. oil in a large nonstick skillet over medium-high heat. Add mushrooms and 1-cup onions; sauté 8 minutes. Stir in corn; remove from heat.

4.    Place fish on a foil-lined baking sheet; brush evenly with 1 t. oil. Broil 8 minutes or until fish flakes easily when tested with a fork.

5.    Place 2 cups spinach on each of 4 plates; top each serving with ¼ cup bean sprouts, ¼ cup red bell pepper, 1/ 2cup mushroom mixture, and 1 fillet. Drizzle about 2 T. dressing over each salad.

Serves: 4

Serving size: 2 cups

Calories: 418

Fat: 18.8g

Cindy’s Product of the week! 

Do you like the Exercise Tube Cindy used in this workout?  Here it is!  So good for full body exercises!  

Stay Fit and Healthy! 

Cindy Whitmarsh

Categories: Fitness with Cindy Whitmarsh