Fearless Fitness Weekly Update 2/20: Tips to help you BREAK through a FITNESS PLATEAU

1.) Caroline Jordan Fitness Schedule and Special Events February 20 – February 26th

Monday 2/21: 12:05pm Cycling San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat** EQUINOX

Tuesday 2/22: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 2/23: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 2/24: 12:30pm Cycling EQUINOX .

Friday 2/25 : 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 2/26: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve your wellness goals this year. . Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

Fearless Fitness TIP of the Week: Tips to help you BREAK through a Fitness Plateau !

The same workout routine may provide a sense of ease and security…but it can also lead to the dreaded fitness rut… and cause a training plateau that leaves you feeling STUCK. Exercisers often see quick fitness results and increased muscle strength when engaging in the same weekly workout routine. But after several weeks the regularity stops working.

They hit a plateau. A rut. And they give up.

When an exerciser performs the same workout routine week after week, the body adapts and grows more proficient. This phenomenon is known as the Exercise Plateau Effect and occurs when the body no longer responds to a certain stimulus because it becomes accustomed to it. This can be one of the most frustrating, yet inevitable consequences of routine (“the exact same”) workout programs. Plateau effects can derail any progress you hope to make in your fitness program and eventually lead to reversibility. When improvements from training begin to deteriorate and fitness levels decrease, it’s a sign your body is no longer reaping the benefits of your workouts. And when you’re no longer seeing results, it’s too easy to become bored with your workouts. Not only does hitting a plateau halts fitness gains and cause boredom, it can even end up being the reason you to give up on the gym. These few simple tips will help BREAK THROUGH the dreaded plateau, so you’ll always be able to benefit reap the benefits and rewards of regular physical activity.

You’re body has been waiting long enough for you to MIX it up! Follow these tips to push past the Exercise Plateau Effect, see results, and bring the fun back into your workouts.

Mix It Up: Add Variety to Your workouts. If you have your weekly workout routine memorized, it’s time to add some spice to your fitness. Variety is a crucial element in fighting exercise plateaus and preventing you (and your body) from boredom or injuries. If you habitually run on the treadmill every morning, try running on an incline. Better yet, take fitness class or try a new workout. Enroll in an outdoor boot camp, sample spinning, jump in the pool, or get bendy in yoga. If you normally use machines for strength training, pick up dumbbells instead. Surprise yourself by discovering the different muscles activated in a leg press machine versus a free weight squat. There are hundreds and thousands of ways to work your muscles. Why limit yourself to one?

Duration. Vary how long your workout sessions last. Instead of doing a solid 45 minutes every day, try doing 30 minutes one day and 60 the next, for an average of 45 minutes. This way, you aren’t adding in an additional “net” amount of exercise, but are shaking things up to stop cruise control from kicking in. Better yet, try to shorten your workouts and increase the intensity.

Frequency. Every week change the frequency of your workouts. Try to add in an extra day of cardio, weight training, yoga, or Pilates. Or if you workout almost every day, add in an extra day of rest. You could be overtraining and your body isn’t seeing results simply because its trying to keep up with entirely too many workouts. Remember, it’s during times of rest that the body can recover and grow back leaner and stronger.

Intensity. Be sure to vary the level of difficulty of your workout. There’s no reason to workout insanely hard every day. In fact, it might cause your plateau and bring about overuse injuries. Your body will get used to whatever routine you put it in, whether it’s coasting on the bike or doing full-out sprints on the treadmill. Make sure to constantly keep your body guessing by alternating your workout intensities.

You can’t train yourself out of a bad diet. Eat right and benefit. Nutrition is the key component to getting the lean and fit body you want. Even if you do everything right with your exercise program (adding variety, monitoring intensity, being consistent, etc) you’ll never benefit without a healthy, well-balanced diet. Poor eating habits prevent your body from reaching its full potential. Unfortunately, exercising wont make you invincible from the negative effects of eating JUNK. Unhealthy eating will stunt your progress and make it incredibly difficult to achieve your goals. Eat well, watch your portion sizes, and give your nutrition (and body) a boost!

Write it DOWN! Track Your Workouts. An exercise log can be a helpful tool to track progress and keep you on the right track. Every week, record your daily workout exercises, duration, weight, sets, and reps. Write notes about intensity levels, what you need to work on, how you felt, etc. Plan out your schedule and make sure to balance your program with cardio, strength, and flexibility workouts. Your exercise log will help you make sure your not overtraining and constantly challenging your body with new weekly workout routines.

Fearless Fitness Challenge of the Week: SPICE it up ALREADY!

If your body hasn’t changed in months, it’s time to take a different approach. Step out of your comfort zone and try something new. It’s easy to make small changes and bust out of a workout plateau. Change creates change. Anything you can do to spice things up will help you benefit from your workouts and break through your workout rut. Combine a challenging exercise program with healthy eating and you’ll be on your way to a stronger body!

This week, I challenge you to SPICE UP your workouts. Take a new class, jump in the pool, or play around outside… you’re body will LOVE YOU for it!!

As always, I am here to support you in all your fitness goals. Thanks for being an amazing fitness family… cant wait to share a workout soon!

Caroline

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