Stay Positive!

We're through three weeks of RFC and everyone has done a fabulous job. We're getting into that period (some may be there) where the results may not show on the scale, and that can lead to you questioning yourself.

Why am I putting in all the hard work and not seeing the results?

In fact, you are seeing the results, you have just hit a plateau. Plateaus happen to everyone - from those starting out to elite athletes, and each and every one of us in between. Plateaus are your body's way of protecting you - making sure your system is adjusting systematically and properly to the changes you are making.

The key to getting through a plateau is to keep at it - stay positive, follow your eating plan and make sure to exercise.

One way to jumpstart your body is to change up your exercise routine - it's a way of tricking your body and keeping it from getting complacent. You may alternate days of cardio (walking / running / eliptical) and weight or strength training; or if you go on a walk or run - do one day of a longer distance but a moderate pace, and then the next go a bit of a shorter distance but pick up the pace.

In any event - keep up the great work, and let us know if you have questions.

Molly's Week

Molly had an outstanding week in Week 1 and we thought it would be good to share her eating and workout schedule.

The most important piece of this comes at the end. Take note of how she describes how she felt and the positive reaction she had to the changes she made.

Thanks Molly!!

Eating Plan:
Breakfast - egg white on wheat toast or Kashi GoLean cereal (7:00 a.m.)
Snack - Apple, banana, grapes or protein bar (10:00 a.m.)
Lunch - small turkey burger with 1 pc. wheat bread & baby spinach (12:30 p.m.) or something with chicken
Snack - handful of almonds, stonyfield farms yobaby yogurt, or carrots (2:30 p.m.)
Dinner - chicken browned in pan with spinach & small salad; turkey burger with avacado slice & salsa on 1 pc. wheat bread w/ side of roasted asparagus; 3 small slices of steak, risotto & asparagus; homemade chili with ground curried turkey (all ground turkey is white meat only). (6:00 p.m.)
Snack - almonds, grapes, apples, carrots, popcorn with very little oil & salt, cottage cheese with sliced carrots & green peppers, etc. (9:00 p.m.)
* we also had an eggwhite omelet with spinach, cottage cheese and sauteed onions. REALLY good!


Working out:
30 minutes of strength/weight training - alternate upper & lower body days 1 - 5.
Upper body includes delts, pecs, bis, tris, lats, traps, back & abs.
Lower body includes quads, hams, abductors, adductors, etc. with some abs.

30 minutes of cardio (warm-up, run 3 miles w/ intervals every other day, cool-down).

I have had a notable improvement in my stamina over the last week. I was unable to do more than 6.5 on the treadmill and I can now easily do 6.9/7.0 - 7.5. Intervals include increasing the speed 0.1 every 30 seconds or 0.5 every minute depending on how I feel that day.

Saturday I did a 60 minute yoga class on Saturday to help out with being sore, as well to let my body slow down and calm my mind.


Stretching - 10 minutes:
I am a firm believer that your breath while stretching is necessary, and really take my time in each stretch. It helps get rid of built up lactic acid.

Etc.:
Milk: Glass within 30 minutes of working out.
Water: I have a 32 oz. nalgene bottle (NO BPAs!!!) that I carry with me everywhere. I drink at least 4 a day, sometimes 5. It's a bit much, but it's so dry right now that I feel like I really need that much.

I've also changed the following:
Smaller portions - meat no bigger than the palm of my hand; veggies with every meal (or fruit in a.m.); complex carbs during the day - avoid as much as possible after dinner. Always combining a carb & protein; limited salt; no sugar; natural, organic PB; no processed foods/prepared foods.


Things I've noticed:
Greatly reduced stress, less dependence on my anxiety medication, sleeping better, flatter stomach, happier, more productive.

Stretching

One area that we did not address in our original Point System was stretching. Stretching is an important piece of the overall fitness plan and helps

Stretching is important for people of all ages and fitness levels. You are able to increase your range of motion and it aids in recovery from workouts of any length or intensity. The more conditioned your muscles and tendons are, the less likely that they'll become injured.

We are opening a category for Stretching, with the ability to accumulate 1 pt. per day for 10 minutes of stretching.

Exercises

Here are a few ideas for workouts for those who do not have access to a gym. You do not have to do all of these in one workout - pick and choose what you feel comfortable with.

* You should plan on doing a minimum of 10 repetitions per set / 3 sets per exercise

* 20 min. workout for beginners
* + 10 min w/o for intermediates


Legs / Glutes
* Lunges (walking / alternating lead leg)
* Squats (feet little more than shoulder width / chin and chest up)
* Plie Squat (toes pointed out / feet little more than shoulder width / chin and chest up)
* Bridge
* Donkey Kick (weight on one foot / kick back with opposite leg / 10 per each leg)

Arms
* Push-ups (if you can't do regular push-ups, work from your knees)
* Tricep Dips (use a park bench or coffee table / hands on table / legs out / drop rear-end and push back up)
* Boxing (shadow punches / alternating arms / sets of 20)
* Lift a Baby (if you have one - 3 sets of 15)

Abs
* Plank (chest to floor / resting on toes and forearms / hold self up for 20-60 seconds)
* Side twist (rotate back and forth / imagine rod running through center of body / rotate on axis of rod)
* Crunches
* Side Crunches
* Opposite Toe Touch
* V-ups
* Reverse Crunch
* Core Lift
* Inchworm

Cardio
* Walking (pick a pace that challenges you)
* Steps Ups (use a step box or the first stair on stairway)
* Jumping Jacks
* Split Squats / Jump Lunge
* Mountain Climbers
* Skips
* Jump Rope
* Ski Jump