When you hit a wall... my philosophies on beating the weight-loss plateau

This entry was inspired by one of my aunts who reached out to me about hitting a plateau with her diet and exercise.  I've read a lot of this advice before, but a lot of it is also intuition.

Last night's Biggest Loser featured many of the contestants busting their butts, then stepping on the scale to unusually lower numbers of weight-loss (many in the smaller single digits). 

This really hit home for me: I started my weight-loss in the middle of January.  When I stepped on that scale with my trainer next to me, all I saw were the glaring numbers. 147.8.  Holy.   By the end of March, I was maintaining an eight-pound loss.  I changed my diet considerably and I ramped up my physical activity.  But now that we're creeping into April, just 8 weeks from the wedding, I've hit a wall.  I stepped off the elliptical and onto the scale: 139.6.  I am just three and a half pounds away from my short goal!

So it's time for me to revist some principles that my fitness mentor shared with me early in the challenge:
Keep. Mixing. It. Up.  From the dynamic fitness to the dining room table, the easiest and best way to weight-loss is variablity.

Dining Room Table: Don't Cheat Your Caloric Intake!

Think about what you eat.  Dee did this to me everytime we had a training session together.  I'd be burning through squats on an inverted bosu ball and he'd ask me "What did you eat today?"  It takes a second, but you can usually recall what you've eaten by the end of the day.  Now, if you can say that you're eating the same thing for all your meals and snacks for five days out of the week, you might be running into the diet wall.
Metabolism is a tricky thing.  I don't purport to have any special knoweldge about the metabolism, but using some of the knowledge I've gathered about it, I think of my whole body as a machine and my metabolism is the engine and what I'm eating is my fuel source.  Here's another way of thinking about it:  you have a long week of work or school and you're not sleeping enough.  You learn to cope with the exhaustion, you take the bus instead of drive or you drink more coffee.  Your mind isn't as sharp as it would be after a good night's rest, but you manage to get things done at a slower pace. 

Now if you’ve already drastically reduced your calories AND you’re maintaining your intense workout schedule, your metabolism (much like a sleep version of you) may have actually slowed down because it’s learned to keep on working in “starvation” mode... it'll keep you alive, but not in the best capacity.  Jillian Michaels explained it best on last night's Biggest Loser:  Eat a strict diet three days a week, eat moderately two days a week, and give yourself additional wiggle room on the weekends.  Doing this keeps your metabolism burning at a higher rate since you're mixing it up - and it also keeps you motivated & rewarded for working so hard.  This is exactly what my mentor told me and it is nice to know that come Saturday night with friends, I don't have to feel so guilty about french fries.

If you’re working with a nutritionist, you might want to ask about how you can modify your caloric intake to meet your energy needs. For myself, I do mostly portion control and when I do have to have starches I try to go for foods low on the glycemic index (think of these as long lasting fuels that don’t store as fat as quickly). If your diet does allow for some of these foods, look to all the whole grains: bulgur wheat, brown rice, steel cut oats, quinoa are all good starches that keep you full and are relatively low on the glycemic index. Quinoa is my new favorite; if you’re not familiar, it’s a whole grain that has the complex amino acids of a stable protein (such as chicken or fish) and it’s vegan!  Variety is the spice of life and with how many meals you eat in a day, don't let Monday look the same as Friday.


Dynamic Fitness: Muscle Confusion and Kicking Boredom

My philosophy behind my fitness regimen is based on the principles muscle confusion, popularized by  the P90X (tm) workout system & the Dynamic Fitness Method (tm).   Aerobic exercise can get stale - running, ellipticals, even spinning... Zumba classes are great but over time you've seen the routine and you're not sweating.  Cardio is definitely an important part to losing weight and it enhances your endurance, but some people can actually see more results when doing workouts that utilize different parts of the body every day.  You name it, it fits.

Some modules of muscle confusion workouts go on a week by week basis... one week of strength training, another week of stretching and elongating for recovery, etc.  Other modules rely on incorporating strength and weight training into circuits.  Whatever your cup of tea, muscle confusion can be very liberating.  Why?  Because you aren't doing the same darn thing over and over and over again for weeks on end.  Not only are you mixing up your gym routine, you're adding new activities and finding fitness in all new places. 

Here are some of the activities that litter my workout schedule:

Walking the 4 mile trail by my house
Hip-Hop Dance Class

Ballroom Lessons
Hitting the bag (90 lb punching bag in our basement)
Gym routines in any combination of duration but no less than 30 minutes:

• Elliptical
• Running
• Biking
• Weight training

Power Vinyasa Yoga
Pilates
Zumba
Turbo-kick
Rock Climbing (bouldering and top-roping at the rock gym)
Home circuit training with 5 lb weights or 10 lb paint cans

Also, because of my knee problems I try to keep high-impact days spaced out to ensure my knee has rest in between.  For example, I'll run one day and the next day I'll ride the bike... or if I have an exceptionally hard dance class, I'll take a walk the next day.  Formulate it however you want to, or stack two activities (sometimes after our Ballroom lessons, Hubby and I will go straight to the rock gym for two hours of top-roping).  Number one rule to muscle confusion: make sure you're giving your body ample recovery so that you aren't working one section repeatedly.  Some of those low-impact activities I've listed have become my favorite part beucase I can do some of these activities with Hubby and it keeps us in shape together.  The built in recovery time and the variety to this workout strategy allow me to incorporate all kinds of activities into my fitness routine so that it doesn't become mundane.

Pushing Past the Plateau: My Strategy for the Three Pounds

I'm five days away from my first dress fitting.  Though I'm finally back into a shape that I'm happy with, I want to make sure I'm also striving to meet my goal.  Hubby and I will be travelling seperately for the next week which means a lot of eating out.  When I fly, I look for all sorts of comforts - fried foods, wine, etc.  To get myself ready for the onslaught of restaruant food and alcohol I'll have over my bachelorette party weekend, I'm opting to eat light and clean until I get on that airplane.  I'm also making sure to get a work out in every day - Monday I danced, Tuesday I went to the gym, Wednesday I'll do pilates, and Thursday morning I'll try to get to the bike, even if for 30 minutes... it's better than nothing!  When I get to my destination, I'll squeeze in a light run and maybe even some Yoga.  With all the variety that travel can bring, it doesn't hurt to think out of the box to find fresh meals and fitness.

Roasted Veg Head: Asparagus

It’s recommended by nutritionists and doctors alike that Americans should consume more vegetables – at least five servings a day! I admit that vegetables are not my favorite produce item. Years of seeing iceberg lettuce go brown or tomatoes turn blue in my mother’s fridge created a rift between myself and that healthy section of the grocery store. I still gag at the thought of something composting in the vegetable bin.

It wasn’t until I started dating my fiancée that I discovered the other great and simple ways to prepare vegetables. Put aside steaming and poaching and gnawing like a rabbit – I have a series of roasted vegetable ideas that will fill your tummy and make you think differently about vegetables, including Brussels sprouts.

We love roasted Asparagus with almost everything.  For the best results, select firm "snappy" asparagus that are on the skinnier side (as skinny as your pinky!)  You'll know if the asparagus isn't great if it feels rubbery and wilty.  Keep asparagus fresh in your fridge for up to 5 days by cutting off parts of the ends and then standing them upright in a container of water (about 1" deep).
 
What you need from your kitchen:
 
Sharp knife, cutting board, baking or broiling pan
 
 
Ingredients:
 
1 bunch of asparagus
1/4 c olive oil
Pine Nuts (optional)
Lemon Wedge (optional)
 
Preheat oven to 400 - 425 degrees (broil also works for this, just be sure to position the rack about 4 or 5 inches below the heat sources)
 
Wash the asparagus and prep by snapping of the cut end of the stem.  It will naturally break where it is supposed to.  Line that piece up with the rest of the bunch and trip the remainder of the stems off.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Place the asparagus in a single layer on a baking sheet or broiler pan.  Drizzle the olive oil over the asparagus and toss lightly to coat.  If you have pine nuts, sprinkle them on top.  Slivered almonds also work well.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Broil/Bake for 12 - 15 minutes depending on asparagus thickness.  They're done whenever the tips are crunchy and the bodies are lightly charred and wilted. 

 
 
 
 
 
 
 
 
 
 
 
 
 

 
For extra flavor, squeeze lemon on the roasted vegetables.  Serve with virtually any meat or entree - left over asapargus are great when cut into 1 inch pieces and tossed in a pasta salad with italian dressing and herbs.
 
Enjoy!

Looking for some input... about protein shakes!

In the past, I've used Slim-Fast(tm) shakes to supplement my diet, especially in the morning when I'm on the go.  Now I have the opposite problem: in the evening after my workout, I tend to get a little hungry but it isn't time to have dinner yet.  I'll sometimes eat a half-sandwhich of peanut butter and bread, but I'd like to try some protein shakes that aren't ridiculoulsy high in sugar (if it's one of the top 3 or 4 ingredients, I'm not interested). 

I was going to start down the path of the SF High-Protein blends, but sugar was the 2nd ingredient on the list...  I might also just keep chocolate soy milk around and enjoy a glass of that whenever I'm done with a workout. 

What do you drink?

Mix it Up

Fitness and diet don't have to mean monotony.  Getting creative with your workouts and meals is what keeps things exciting (and purportedly keeps your metabolism from tapering out).

After a busy weekend, I opted to take the middle-of-the-road workout: hip-hop dance class.  It had been a few weeks since I went to the studio so I took today as an opportunity to work the whole body and challenge my mind.  The challenge and excitement of dance is the development of muscle memory and training your mind to think ahead in fixed patterns.  It only took one hour for a full body workout without feeling like I was standing still.  I will probably be very sore tomorrow.

I came home to a delicious dinner of broiled Steelhead Salmon seasoned with fresh ground lemon pepper, served with a mango and papaya chutney and fresh spring salad.  Aside from the glass of white wine and the rye with cheese antipasti, I'd say today/s dinner was a win...

Bring-a-friend-to-the-gym Day

My fitness club ran a promotion to get new members by offering a "Member Appreciation Day," allowing members to bring guests free of charge.

Hubby and I worked out a lot together this weekend.  We ran on Friday and went to our usual Power Vinyasa on Saturday.  With the cold weather finally breaking, Hubby's been spending a lot of time out on the trails but recently began to experience shin splints.  Hubby was an all-star track runner in high-school, passing up college scholarships to focus on his career.  His family even dubbed him the Fitness-Freak so even if shin splints slowed him down, he needed to get a solid workout that spared his legs.  I decided this was an excellent opportunity to bring Hubby to where all the magic happens for me.

We paired up at the elliptical machines and did a cardio session for 45 minutes.  He enjoyed UFC fighting on his tv while I watched FoodNetwork.  Then we hit the abs hard:

Abs & Arms routine for me and Hubby

Full body V sit-up:  20 reps
Push-ups (modified for me): 20 reps
Bicycle crunch: 20 reps
BOSU Balance Push-ups: for me 15 reps / Perfect Push-ups: for Hubby 20 reps
Full body V sit-up: 20 reps
Leg throw downs: for me 20 reps / Hubby skipped this
Squats with 10 lb. kettle ball: for me 20 reps / BOSU Balance Push-ups: for Hubby 20 reps
Kettle ball shoulder lifts: for me 20 reps


This workout totally kicked our butts and we'll probably sleep soundly tonight.  I can already feel my shoulders are going to be a little sore tomorrow but it was totally worth it!

Steel Cut Oats - Groats

If you like creamy oatmeal, cream of wheat, or good ol' corn grits give this recipe for Groats a try.  

One of my favorite articles I've run into identifies Super Foods for Women.  Always looking to align my diet to be full of power and positive impact, I'm up to try a lot of new things.  A new favorite is Steel Cut Oats.

Steel cuts are the earthier cousin of traditional rolled or quick rolled oats.  The grain is cut two or three times.  Also known as Scotch oats, steel cut oats have a porridge like consistency.  They pack a wallop of fiber and cholesterol lowering properties and are a wonderful change from the traditional oatmeal or pre-measured sweetened instant packets.

Finding steel cut oats isn't hard.  Check your cereal aisle as they're often sold in canisters.  Trader Joe's sells a frozen version that is portioned out for heat-n-serve convenience.  In organic food aisles, Bob's Red Mill offers a bag for $3 - $4 dollars.  I personally prefer the bulk food section at my local grocery store where I pay $0.99 a pound for the organic oats.  I consume about a pound a month.

Preparing the oats does take more time so this isn't an instant breakfast.  Instead, I prepare enough for the week on Sunday evening.  For every 1 cup oats, use 4 parts water.

1 cup Steel Cut Oats
Pat of butter
3 1/2 cups Water
1/2 cup Low-Fat/Fat-Free Milk
Pinch of salt
Light brown sugar, wheat germ, flax seed, dried cranberries to serve

Melt the pat of butter (optional) in a small pot on medium - high.  Add the dry oats, tossing to coat in the butter and roasting lightly until they give off a nutty aroma (roughly 5 minutes). 

Increase the stove heat to high.  Add the water and salt and bring to a boil stirring occasionally to prevent sticking. 

Reduce heat to medium and continue simmering uncovered for 25 - 30 minutes. 

Add milk and stir into the groats, cooking for another 5 minutes.

Serve 1/2 cup of groats with a sprinkle of light brown sugar (1 tsp) and wheat germ.  If you like flax or cranberries that is also a good addition. 

Store groats in a sealed container and refrigerate.  I keep mine in the break room fridge for up to 4 days, portioning out and warming it in the microwave every morning.

Learning to Run

Confession: I despise running… in all forms. Where are you going? If you’re on a treadmill, the answer is nowhere. If you’re on a trail, what’s the rush? And on concrete? Meant for things with wheels or walking… your body, I believe, is not meant to take brutal weight shifts on an unyielding surface.

I ran track for two years. I ran the 400, the 4X400, the 200 hurdles, and occasionally the half. If you look at how my body has developed through the years, you’d see that I am a hybrid endomorph/mesomorph structure. That red bunchy muscle was built for speed, not endurance. My Hubby was blessed with the perfect mesomorph form. Running is a way of life for him, every spring taking to the parks or the trails to shed the winter weight, his lifelong pledge to fitness evident in his daily workouts.

After suffering from recurring knee injuries acquired through overuse and poor form in my dance training, most all high-impact activities were ruled out for me. Losing and maintaining weight loss became an uphill battle. Most of my research on the web led me to realize that both the knee injury and the weight gain played into each other. The more weight I put on, the more my knee had to carry. Of course, there are plenty of cardio solutions that don’t involve hitting the road – biking and elliptical are among my favorites. I dance twice a week, and on occasion I’ll drop in for a step, cardio kickboxing, or Zumba class. But aerobic classes are high-impact, so I have to take care when participating by listening to my body and making low-impact modifications.

My opposition to running changed when I met my sometimes-trainer, Dee. Part of the fitness module included bursts of cardio: jumping rope, step-ups, up-downs, high steps and of course, running in place. This seemed inane: running nowhere for 45 seconds.

“I’m not a runner, you know,” I said to Dee. He laughed and looked at his watch.

“You will be when I’m done with you,” he replied. “I want to see some sweat.”

Dee shared with me his own running story: he used to run a 5K everyday as a Marine.  Now 2 years out, he still runs everyday.

So when I walked into the gym to find my usual elliptical occupied, I thought I’d hit the treadmill to walk and get the blood flowing. The urge to push the pace nagged me. I stepped briskly with the belt and I arrowed the speed upward. 5.8, 6.0, 6.2 and my legs moved below me. The treadmill was equipped with a red dot indicating my position on a fictitious track . I watched as my dot-self progressed around the loop, resetting when I arrived at the next lap. I pressed on. And before I knew it, I was 1 mile in.

Some days later, I reattempted the mile, pushed on and added another half. My legs didn’t mind the numbing thump on the belt and my knees responded gratefully to the change. I decided it was time to take the show on the road. I could comfortably run at a 6.2 mile pace on the treadmill, how different could it be on pavement? The answer: incredibly different. The resistance and action of pushing yourself off the ground versus the forward momentum and backward movement on the treadmill requires additional stamina and coordination.

Hubby and I took to the lake, 3.7 miles of flat paved paths. I set the pace and began strong. A half mile in, I began to feel the imbalance in my stride – my right leg and calf stiffened. I knew I couldn’t push on too much longer without risking compensation injury and I opted to turn around and push the .75 miles back to the car while Hubby worked through his shin splints on the remainder of the trail.

The fresh air gives me so much more freedom to be unencumbered by headphones and television and the monotony of a stationary cardio workout. In two days, I’ll reattempt the run alone, hoping to push past my previous breaking point and cover additional ground. It won’t happen over night, and I may never be able to run all 3.7 miles, but it’s another goal for me to work toward in my quest for fitness.