Glam babies, I feel like my progress is stalling.
And I'm not best pleased about it.
Rewind to 20 days ago (almost three weeks ago), when I had lost 12 cm in the first four weeks of my fitness journey.
Well, I sneakily strung some measuring tape around my waist for a quick 6 week check in.
Not a centimetre lost. Not one.
I checked my hips, my thighs, and my boobs.
In two weeks, my measurements haven't budged.
Now objectively I know why this happened:
It's a natural part of weight loss/fitness - most fitness journeys hit a plateau about midway through.
Weight comes off easier at the beginning of a fitness journey, but the body adapts to lifestyle changes quickly.
I've been really sedentary outside my workouts.
But it's still incredibly frustrating, demoralising and de-motivating, I know!
So if you're in the same boat as I am and clicked here for tips (comment below and let's commiserate together), here are my best tips for breaking out of it. This is what I'll be doing in the coming weeks to (a) keep myself motivated:
Focus on non-body composition progress: Like how you're lifting heavier, running for longer, able to get up the stairs without feeling puffed, or bending over to pick something up off the floor without making an "ugh" noise. This is progress too and it's worth celebrating every bit as much as centimetres or kilos lost!
♥ Read This Next: Ways to Track Your Fitness Progress Without the Scale ♥
Remember, it's not just about the weight loss: It's about living in a healthier, fitter body - and you're doing that with every nutritious choice and every workout.
Your body is changing even if you can't see it: Exercise and healthy eating changes your body on a cellular, microscopic level with each fit and healthy choice you make. Just because you can't see it yet, doesn't mean it's not happening.
Change it up: A plateau is a good thing! It means your body is responding to your workouts and getting stronger and fitter to keep up! Consider changing it up and upping the ante with your workout intensity. It might mean:
Increasing the amount of weight you're lifting
Increasing your daily step count
Exploring more challenging modifications for your current exercises
Working out for a longer duration or at a higher intensity
Talk to a trainer at your gym (or me ... you can talk to me) if you're unsure of how to go about this.
So, that's where we're at and what I'm doing about it. Me, personally, I'm:
Gently tracking calories (not obsessively) to see how much food I'm really eating. (Eye opening.)
Tracking my workouts and steps to see how much I'm moving throughout the day. (Not nearly as much as I imagined in my head, as it goes.)
Increasing my incidental exercise/step count and being more active throughout the day outside my workouts.
Getting up earlier to make sure I have enough time for a good, solid workout, instead of trying to cram a quick one in somewhere else throughout the day.
Oh and ... uh, any tips? If you've been through a fitness journey plateau and come out the other side, I'd love your best tips on the subject.
Let's do this together.
By the way, if you're just joining me here on Day 46, for a bit of context, after a recent health scare, I'm on a mission to turn my life around and get into the best shape of my life.
I've been down this fitness road before, but this time I'm determined to do it from a place of self love, with no restriction, guilt or crazy diet rules.
You can catch up on journeys 1 through 45 by clicking the 'related posts' at the bottom of this one, and if you'd like to come with me on a fitness journey (and get an amazing FREE bundle of the fitness resources that have helped me lose 12 cm so far), click HERE and get your hands on all the goodness.
Now to catch you up on the last two days. Goodness, I've been slack with these daily logs, haven't I?
Ah, well, c'est la vie. It's been a busy few weeks.
Okay, let's get on with it.
I had a big day planned, and we had leftover meat from last night's barbecue, so I treated myself to a breakfast of champions - an open faced steak sandwich on rye toast with a poached egg, a drizzle of tomato sauce and mustard.
This was legendary. I would eat it everyday. So good and so filling - I didn't get hungry again until much later in the day.
Oops I .... forgot to take a photo of lunch. Come to think of it, I'm having trouble remembering what I ate.
See, this is why I do this blog. Oh, wait, hang on, I have it in my Samsung Health app, so I can at least tell you about it.
Ah, yes, it was a chicken, cheese and salad sandwich on rye bread. Gutted I can't show you a pic!
I'd just finished filming three back to back workout videos (which I can't wait to show you guys), and it was a scorcher of a hot day, so I was feeling a little woozy and apparently juts had to get that sandwich in there.
You'll have to take my word for it that that's what I ate and it was amazeballs.
Dinner tonight was a celebration (which I'll talk more about later), and Greg treated me to a special dinner - my choice - whatever I wanted.
So I chose a teriyaki chicken and rice bowl from Sushi Train and it was everything. There was just no better way to celebrate.
Literally these are just my favourite dinner (apart from pizza).
(P.S. Instead of dessert I had a celebratory glass of red wine to go with my special dinner.)
I did lots of workouts today - go me!
In the morning, I did this amazing low impact aerobics workout by Leslie Chazin - great for all fitness levels to get the blood moving and pumping.
In the mid-afternoon I got filming some new workout videos for my YouTube channel. I filmed about three in one go.
They're just little mini ones (but obviously took longer than that to film), which I'll be releasing every Saturday for the coming three weeks (so make sure you're subscribed to keep updated when they're uploaded).
I rounded it all out in the late afternoon with an amazing weights workout (a program of my own design) and a late afternoon walk to the shop with Tinkerbell and Greg.
For breakfast today I had my favourite fast go-to: two Weet Bix with 1/3 cup All Bran/Oat Flakes and skim milk. Nothing fancy, super simple, but it's filling, healthy and takes seconds to make.
So for the past several years I have been trying (with varying degrees of success) to make my own version of my favourite deli sandwich.
Thus far, I've been unable to make it taste as scrumptious - but yesterday I got pretty darn close. It was chicken, avocado, light mayo, cheese, sundried tomato, red onion and lettuce on rye and it was *blows kiss* bellisimo!
Yes, hello, Japanese Food Anonymous? My name is Rhiannon Day and I'm addicted to teriyaki chicken.
I assure you I had teriyaki chicken two nights in a row entirely by accident.
A Marley Spoon went terribly wrong when we realised half the fresh veggies had spoiled before we got to them, so we had to think fast.
I quickly whipped up a teriyaki sauce and we used the aioli, wasabi, sesame seeds, chicken breast and rice they supplied to make a teriyaki chicken bowl.
And it was amazing.
Except here's the thing: I honestly think I am addicted to teriyaki chicken. I could live on it.
I'm back on the yoghurt for dessert. It's honestly the most satisfying way to soothe a sweet tooth without eating something sickly sweet, you know what I mean?
It just ends your day on a healthy note with lean protein and probiotics and for some reason it helps me sleep better??? I don't know if that's an actual thing but it always works for me.
Alas, I did my usual trick and slept through my alarm this morning, so I had to find time to work out in the afternoon.
I mean, it isn't the end of the world, but I never have as much time and energy as I do in the morning.
This day I chose a Mousercise from the archives and it was such a fun, nostalgic way to end my work day.
Well, that's all we have time for my gorgeous Glam Babies. Huddle it in for a super quick motivation message.
I know it can get super frustrating when you hit a plateau.
I know you just want to tear your hair out and forget this whole thing.
Don't give up.
Keep choosing the next right thing. Keep taking the next step forward, one after the other.
Focus on living in a healthier, fitter body.
Focus on how far you've come in so many other ways.
Celebrate it. Be proud of it.
And know that the other stuff will take care of itself.
You've got this, beautiful.
Until tomorrow, keep shining bright.
- xo Rhi