Avoid Plateaus

The worst part of any exercise program is hitting a wall. Yes, that is far worse than a tough workout, or making yourself get up at 6am to workout.

Why do we hit walls?

There are several reasons we can hit a wall or start to plateau with our workouts. The biggest thing is to notice that you might start to plateau or that you have and make some changes right away. Here are two of the more common reasons.

1. Maybe you let your nutrition slip a little and it isn’t as good as it should be (or as good as it was when you did notice results.)

2. Maybe you’ve been doing to same workout over and over again and haven’t made a change so your body has actually gotten use to the workouts and it doesn’t respond with the same positive effects.

So what do you do??

1. Review your nutrition again. Make a log of what you eat over the course of 2-3 days. See if you are slipping up a little more than what you think you might be. Have your coach or trainer review your food log and ask them to make suggestions on what to change. (sidenote here, this may cost a little extra money for you to have someone review your food log and make some meal plan changes.)

2. Switch up your workouts. If you’re an avid endurance athlete add in some weight training (you need to do this regardless). If you’ve been following a weight training program, change the weight or alter the workouts slightly, so that you’re doing movements that are similar but not identical to what you’ve been doing. Switching the amount of weight you use could also help matters.

You may also notice that if you typically workout in the mornings, maybe you need to workout in the evenings every once in awhile. Keep in mind that you might also need an extended rest period where you’re mostly doing active recovery type of working out but where you take a short rest (4-7 days) of the give-it-all-you’ve-got type of workouts.

More on the 32kg Kettlebell Turkish Get Up

I’d be lying if I said I wasn’t proud.

I am very proud.

In fact, I’m more proud that these girls can work with the 32kg than I was when I learned I could work with it.

Over the past 10-13 weeks, while following this program, they have completely crushed my expectations.

They have worked so hard, and they have learned that not only are they capable of being this strong, they’ve experienced it, and they know they can do more.

Pride.

Empowering.

Accomplishment.

Excitement.

I know how they feel, through the struggles to get there…then actually achieving the goal…and finally setting new goals to repeat the entire process.

Because of this I love what I do.

The 32kg Quest Continues

Here’s an update on Erica and Elie’s kettlebell strength training program.

They’ve both hit one of their goals six weeks early.

Below is the video of their 32kg Kettlebell Turkish Get Up.

Erica…

Elie…

Nice work Ladies!

Pressing Heavy Kettlebells

I’ve got an amazing profession!

I like to go to work.

I love when people see their own potential!

Elie started a strength training program about 7 weeks ago. I was testing her progress, and when you watch the video, you’ll see how easy her 20kg Kettlebell press is.

Then you have to see just how easy her 24kg Kettlebell press is on the right side. (I think she psyched herself out for the left, but…nonetheless I was beyond excited for her, as you’ll hear!)

Nice work Elie!! You’re almost at your goal.

The Evolution of Strength

I’ve always prided myself on being strong.

When I hit my first 32kg kettlebell snatch I knew I could do more. When I deadlifted 295lbs for the first time I knew that one day I’d do more. When I finally got that 40kg turkish get up, I still wanted more.

I’m so thankful to get to work with this group of women at the gym so closely on their strength training. To see where they started with their training…then to see where they are today puts a huge smile on my face.

I’ve written about it before, I’ve mentioned it on the Urban Athlete website, I love it when the people I work with see what their potential is…the look on their face when they’ve done something they’ve never thought about doing (or only dreamed about doing before) it’s amazing, it’s beautiful, it’s empowering, and it puts a smile on my face. (I know, the second smile…that means I mean it!)

In fact, my good friend, Alicia, had an awesome training session just yesterday, and she did the best push ups I’ve seen her do, and she couldn’t believe how happy I was for her. It’s a milestone.

Watching people do things they never even thought about doing before is absolutely breathtaking.

Here’s a video (it’s a little long) of three different women on strength training programs, and their progress with the Turkish Get Up.

I’m proud of their efforts. Great work ladies!