Active movement is a big part of my life. Yet there are phases when my physique isn’t the most accurate reflection of the number of hours I invest in having a consistent exercise routine. We all periodically plateau in regard to gaining muscle and/or losing weight. But if you’re starting to feel like the scale hasn’t significantly tipped in the desired direction for several months, it may be time to troubleshoot some of these common roadblocks to maximizing your fitness potential:
Staying up late
Like I mentioned in the last blog, improving sleep habits is a goal many of us should prioritize working on this year. Constantly getting less than seven hours of sleep means you’re likely to feel more lethargic no matter what time of day you prefer to work out. For those who gravitate toward high-intensity cardio or longer strength training sessions, your muscles are also getting less time to recover—since the majority of our body’s natural repair functions take place while we’re fully at rest.
Eating at the wrong time
If you break a sweat, that means your metabolism is doing what it’s supposed to do: burning calories. But we should still replenish a portion of what was utilized during exercise with sufficient food intake. For example, if you’re not a fan of eating a full meal before a morning walk or run, try eating three dates with a tablespoon of peanut butter. A half cup of trail mix or Greek yogurt are also solid choices, especially for those who prefer to exercise later in the day.
Working out too much or not enough
Cross-training is worth trying if you struggle to make time for physical recreation. Switching activities throughout the week can avert boredom before it sets in. This may also prevent injuries for those who have a tendency to over-exercise. Varying the types of movement you do is one of the most effective ways to achieve total body conditioning, as well as avoid straining one particular muscle group or weaker joints. Water aerobics, swimming, Pilates, bowling and golfing are all low-impact options that can be rotated around more “heart-pumping”, fit faves such as racquetball, cycling, stair climbing, Zumba and TRX.
Have a fitness tip that’s really motivated you to “get moving”? Tell us in a comment below.
Let’s keep working together to welcome more well-being into world this Wednesday….and every day!
—Rachel
By Robin O January 25, 2023
I definitely need to work on getting more sleep. Having lots of exercise equipment at home motivates me to get moving. In my living room I have a mini trampoline, a stand-up punching bag, a weighted hula hoop, fitness bands, and a kettlebell. I fit in lots of exercise breaks when working from home!
By Rachel Werner January 25, 2023
That’s fabulous that you own so much fitness equipment, Robin! I also know what you mean in regard to having the ability to squeeze in active movement time when WFH. (I am actually typing this right now while standing on a balance board in my home office.)
By Kim Murdough, Coordinator January 25, 2023
Perfect timing, Rachel! My topic this week at my chapter is how to breakthrough a stall. Thank you!
By Rachel Werner January 25, 2023
You’re very welcome, Kim!
By Carol W January 25, 2023
Some of us in our chapter (2112 AB) meet on Tuesdays at the local recreation centre and do a 10 – lap “track workout”. We warm-up with 2 laps to start and then do an exercise chosen from our list of options at the completion of each additional lap. We all go at different speeds but can always find a buddy to match our speed. A fun way to exercise.
Please note: this is NOT a TOPS event. Just some friends getting together to get fit.
By Rachel Werner January 25, 2023
I think this sounds FABULOUS, Carol!!!
Thanks for sharing about this “fit friends meet-up” idea.
By Mary Arlene January 25, 2023
I think meeting at a recreational center is wonderful. Kind of gives you a different view of scenery and something different than the regular meeting.
By Rachel Werner January 25, 2023
Hello Mary!
And I agree, if all the group members would like to try it as an optional, encouraging activity outside of the usual meeting time.
By Betty March 5, 2023
I have lost weight but want to learn about being healthier. I know others who lost weight but were not very healthy.
By Rachel Werner March 24, 2023
That’s so true, Betty. Being at a lower weight does not instantly make a person healthier. There are many factors that determine and contribute to our overall health, as well as quality of life. I hope TOPS can continue to be a great resource for you to obtain the information and tools you find most helpful.
By Rose G May 19, 2023
I have always had a difficult time sleeping. But now that the days are getting hotter (CA) I’m waking up at 4:30am in order to get my walks and or runs in early enough. I find that I sleep so much better on those days that I walk/run. Now I’m ready for bed by 8:30 pm which gives me the perfect 7.5-8 hrs of sleep. I can’t stress how much Getting enough sleeps is so important. Thanks for your blog!