3 REASONS TO HIRE A NUTRITION COACH

Your last few diets have ended just weeks in. Stop going at it alone and pair up with a coach to make sure you finish this net attempt until the end!

You’ve tried every diet out there:

  • Gluten-free
  • Dairy-free
  • Low-carb
  • No-carb (ketogenic diet)
  • Carbohydrate cycling
  • Intermittent fasting

And you’ve even gone Paleo. Yet, all you have to show for these so-called diets is a roller coaster weight history that has left you at your highest weight to date. You already have a good idea about what to eat. You know that you should eat more veggies than cookies and that pepperoni probably isn’t the best protein option out there. But despite this foundation of nutrition knowledge, you’ve yet to meet your nutrition goals. Rather than trying yet another diet alone, why not hire a nutrition coach to provide you with the information, tools, and accountability you need to finally meet your nutrition and training goals? Here are three incredible reasons why you should hire a nutrition coach to make this diet one you’ll actually stick to and see results from.

1. You're Committed Like Never Before

You were committed to your previous diets. 

At least, that’s what you told yourself the first few days right up until it was your co-workers birthday and you had a slice of cake (or three). 

You had nothing to lose, however. You were comfortable starting a diet and knew that if this one didn’t work out, that you’d be able to start again. That’s because you’d started numerous times before, yet, never finished. 

Choosing to work with a coach commits you like never before. For starters, you’re financially committed. You have invested your money up front and although the strategy, support, and encouragement lie heavily on the coach, the execution is what’s up to you. If you don’t execute, you’re left with another unsuccessful diet and a few hundred dollars less in your bank account.

Furthermore, you’ve now created a greater sense of accountability. We as humans don’t like letting others down. It’s in our DNA. We feel a sense of guilt and disappointment if we do not do what’s asked of us and this is intensified when it’s among someone you respect (consider how you’d feel letting one of your parents down versus a friend of a friend).

Different than last time is that you now have someone expecting you to check in with them multiple times per week—you’re now accountable to someone, and specifically, someone you respect (you chose them, after all!). It’s much easier to check in with good news to report to your coach (e.g., you're hitting your nutrition plan 100% and training hard) rather than bad news (e.g., you haven’t hit a macro or calorie goal that past few days and instead have been following the see-food diet). As a result, you’re more likely to feel motivated to work hard and implement their suggestions to reach your goals.

2. Decisions (and food!) Are Taken Off Your Plate For You

 

Dieting creates many unaccustomed sources of stress. What was once a routine decision, or typical meal is now overshadowed by the goal of weight loss. 

  • The scale is one pound higher than yesterday. Now what?
  • My best friend is having a birthday party this weekend. What do I do?
  • I have to work late this week and can no longer workout at 5:00 p.m. How do I adjust my food?

A coach will make those decisions for you. He or she will guide you through the expected weight fluctuations related to your previous day’s food and fluid intake, sleep, stress, and menstrual cycle. He or she will prepare you with actionable strategies to adjust your nutrition and exercise to find balance between staying on plan and enjoying yourself at your best friend’s party. And he or she will educate you as to how to adjust your food intake when needing to train at a different time of day. All you need to do is trust your coach and execute said plan. So rather than worrying about the details of when and how to progress during a diet, choose to focus on eating well (and per plan!), training hard, and smiling each day, and let your coach handle the rest.

3. You Become Set-up for Short and Long-Term Success

 

Only five percent of people who lose significant weight have kept it off ten years later. Most gain all weight that was lost back within one year, and over fifty percent of those who deliberately lose weight weigh even more than their original pre-diet weight three to five years later. A good coach won’t prescribe a “diet” or hand you a set-in-stone meal plan. Instead, he or she will teach you how to eat healthily and confidently for life. Being taught how to form healthy habits will empower you with the knowledge and tools to consistently and confidently choose healthy foods without feeling guilty for the occasional treat. And ultimately, it will empower you to find your ideal version of balance between nutrition, exercise, and life so that you can maintain the weight and life you want to. 

So, when your office has donuts and cookies on Friday, you’ll know how to navigate your nutrition and choices for the day. When you have your best friend’s bridal shower, and brother’s wedding in the same month, you’ll know how to confidently balance food and fun. And when you’re dining out with family and friends, you’ll never feel as if you need to order another bun-less burger.

A good coach will set you up for short and long-term success. 

Do you really want to be dieting for the rest of your life? Do it right the first time, and then enjoy balancing food and the wonderful opportunities life provides without worrying about eating too much. 

Final Words

A good coach is invaluable. He or she can provide you with the information, tools, and confidence you need to be successful now, and in the long run. But if you don’t execute and ask questions, your success, or lack thereof, is on you. Make sure you have a clearly defined goal and know the "why" behind working towards your goal(s). And then, milk the time you’ve paid for a coach for all it’s worth and set yourself up for many years of success! We are offering 3 months of online nutritional for just $60. Join Now! 

How to Balance Your Skill Practice and Regular Workouts

For those of you with a lot of fitness goals, knowing how and when to work on skills on top of your regular HIIT training or other workouts can definitely be a challenge

Keep The Focus to Just a Few

Those of us who are extra ambitious may want to work on everything at once (speaking from experience here).

But if you really want to make progress quickly, you should try and focus on just a couple of skills at once. It depends on the amount of time you want to spend training those skills, but three to five at once is generally a good number. Much more than that and you’re not going to be able to spend enough time on each to make any noticeable progress.

In an ideal world, you’d also focus on skills that focus on different muscle groups to give your body proper time to recover. For example, a good skill breakdown might be:

  • Running a mile
  • Doing your first pull-up
  • Handstands

By breaking it up into different muscle groups like this, you’ll be giving your body ample recovery time but still getting to work on multiple skills at once.

(Of course, it doesn’t always work this way, and that’s ok too!)

When To Train Skills

So when is the best time to work on skills? There are a couple of options, each with its own benefits and downsides:

After Your Workout

Working on skills after an intense HIIT workout is probably the easiest mentally because it allows you to feel like you got your workout over with and then you basically just get to play with some fun skill training.

Depending on the skill you’re focusing on, this can be a good option, but the problem with this method is that if you always do your skill training post-workout, you’ll probably be way too tired to put the proper focus and energy into your skill training.

Benefit: You can get your more intense workout over with first.
Downside: You may be too tired to put the proper effort into your skill training.

Before Your Workout

Working on your skills before your workout means you’ll have plenty of energy to work on the things that are toughest for you.

For example, I almost always recommend working on Handstands before a HIIT workout because the balancing part of handstands gets much harder when you’re exhausted from your regular workout.

Even if you’re just doing a heavy leg day, you’ll be pretty surprised at how much harder handstands feel afterward. They really are a full body exercise!

Benefit: You’ll have plenty of energy to work on your skills.
Downside: You still have an entire workout ahead of you, which can be mentally daunting for some people. You also might get hungry since you’re spending longer on training, so make sure to have a proper pre-workout meal and even eat a snack like a piece of fruit during your workout if you go this route.

At a Separate Time of Day

Working on your skills at a separate time of day from your regular workout can be a great option for some people because it allows you to keep each session relatively short but still have enough rest in between to allow your body to recover.

The biggest downside to this is probably the mental one since most people don’t like the idea of working out twice a day. It can also add some extra time if you have to shower twice, commute to a gym or workout place, etc.

Benefit: You can keep your workouts short and have enough energy to crush each one.
Downside: It’s often tough mentally to do two workouts a day. It can also add some extra time since you have to get ready and/or commute to your workout spot twice in one day.

Break it Up Throughout the Day

Another option is to spend five minutes working on your chosen skill(s) at various times of the day.

For example, you can practice your handstands while your oatmeal is cooking, do some max pull-up reps while you’re waiting for the laundry to finish up, etc.

The idea here is to practice your skills at times when you wouldn’t necessarily been doing anything else but waiting around. I will often do this because it doesn’t really take away any extra time out of my day, plus working on something for shorter stints means you won’t get as fatigued so you can practice more often.

Benefit: You’ll be rested each time you go to work on your skills. It also doesn’t take any extra time out of your day if you plan it right.
Downside: It can be hard to really focus on certain skills when you only have a couple of minutes to practice them and you might not make progress as quickly.

Just keep in mind that one way of training won’t work for everyone—ultimately, you’ll have to experiment with the timing on what works best for your personal energy levels and lifestyle.

On a Totally Separate Day

Both HIIT workouts and skill training are hard—but in a totally different way. HIIT workouts are really intense cardio-based workouts, and they can and should be exhausting. All those burpees, double unders and high knees are no joke!

On the other hand, skill workouts don’t tend to be that demanding in terms of cardio. Because of this, you may want to try and practice skills on days when you’re not doing a high-intensity workout but still want to keep yourself moving and working towards your goals. You can even practice the skills on your active rest day and think about it more like play.

Benefit: If you need to take lighter days and recover from your high-intensity workouts, practicing skills on a separate day may work well for you.
Downside: If you’re prone to overtraining, you may try and sneak in too many skill-focused days on days when you really should be taking a full day off.

How Much Time to Spend on Skill Training

Unlike HIIT workouts, skill training can be frustrating because it’s pretty inefficient to work on. When you want to master something like a freestanding handstand, muscle up, or front lever, you really have to go slow and controlled—you can’t rush it, or you’ll never reach your goals.

The problem with this is that not everyone has tons of extra time every day to train skills, which means you have to be pretty efficient about the whole process if you want to get any training in at all.

Here’s what I do to make sure I get in my skill training:

I pre-plan my workout. Before every workout, I always make a plan of what I want to accomplish. That way I don’t end up wasting time on anything I wasn’t planning to work on, and I can stay focused on my goals easier.
I set a timer. Time working on skills can fly by, especially if you find it fun or rest a little too long between sets. Setting a timer can really help keep you on track.

How much time you spend in total is really up to you—there are some days when I only have 15 minutes for skill practice, and others when I might spend 45 minutes or so because I have more time to spare and I feel in the zone.

Stick With It

There’s no doubt that skill training can be discouraging at times because of the inevitable slow progress that goes along with it, especially when you start wanting to accomplish more advanced skills. I’ve spent years on handstands and am just getting to the point where I feel more confident with them. Unlike with HIIT training, where you can see progress in a matter of weeks, skill progress is much slower. There will undoubtedly be times when you feel like you’ve hit a plateau and even times when you feel like you’ve gone backward.

But just like with any goal that’s important to you, the key is to try not to let yourself get too discouraged. These things take time, and if you want it bad enough, you just have to stick with it and you will get there with time and practice.

You’ve got this!

How to Set Meaningful Goals You’ll Actually Accomplish

Most of us know how important goal setting is when working towards accomplishing our big dreams.

Without setting goals, you’re much more likely to wander aimlessly through your workouts and life, missing out on so many ways you could be fulfilling your potential.

Yet in order to be effective, goal setting has to go beyond a once a year scribbling down of New Year’s resolutions. Because it’s one thing to have goals—and another thing to actually work towards them.

A few months back, I randomly came across the book, The art of mental training: a guide to performance excellence by D.C. Gonzalez when looking for books on sports psychology and mental toughness. I’ve been fascinated by the role of the mind in sports and other high-achieving endeavors for a while now, and really connected with the Gonzalez’s approach to achieving peak performance in sports, career, and life. The book also breaks down goal setting in the best way I’ve ever come across.

As Gonzales says, “goals enhance performance and help create achievements.”

Yet not all goal setting is created equal. Here’s how to set meaningful goals you’ll actually accomplish:

 

Make Them Challenging—But Realistic

When you’re setting your goals, make sure they’re both challenging and realistic.

Slightly out of reach goals are best because they require a lot of hard work, yet they’re ultimately still attainable with effort.

Some examples of goals like this would be getting your first pistol squat, competing in an obstacle race like Tough Muddler, learning to do cool calisthenics moves like front levers, muscle ups, or handstand push-ups… the list goes on. Even making a goal to compete in something as far-reaching as American Ninja Warrior is realistic for many people, no matter where you’re starting from.

On the other hand, a goal of going to the NBA when you’re 45 years old and have never played basketball before is really just not very realistic and probably isn’t the best goal to set. Not that you can’t learn to play basketball at this age—you just most likely aren’t going to the NBA!

Make Sure They’re Your Goals

“Goals are most meaningful when they’re what you truly want for yourself, not what others want for you.” – Gonzalez

Don’t create a goal to run a marathon just because everyone else is doing it. Figure out goals that excite you—whether it’s to do your first pull-up, or climb Mt. Everest, or something entirely different.

Use your imagination—if you’re not sure what your current goals are, you might need to think back of things that interested you when you were younger and didn’t put up as many imaginary barriers. Even something as daring as skydiving at 80 years old is totally doable if it’s something you’ve always wanted to do and you put your mind to it.

Ideally, your goals both scare you and excite you.

State Them in a Positive Way

When you’re making your goals, it’s incredibly important to state them in a way that emphasizes what you actually want to happen, not what you want to avoid happening.

Why? Because our brains can really only hold onto one thought at a time, and when we state the negative—i.e. don’t choke at the end of the game—what do you think you’ll end up doing? You guessed it—choking.

Instead, frame your goals in a positive way, such as play with confidence to the best of my ability throughout the entire game.

This way, our brains can actually focus on what to do to get us to our goals, rather than dwelling on the negative. It makes a big difference—try it!

Attach it to a Timeline

The worst thing you can do when creating goals is to have them be completely open-ended. For most people, this creates a scenario where they have a list of goals they wish they would do someday but they never take a single step towards trying to accomplish them.

Instead, here’s the method Gonzales lays out and the goal setting method I’ve personally found most useful:

Start by creating long-term goals. You can think of these goals as ones you’d like to accomplish in around 2-3 years (or more, but that’s a good starting point).

Next, break your goals down into yearly goals. What would you need to accomplish in the next year to get you closer to your long-term goals? Try and be as specific as possible.

From there, create monthly goals. This allows you to break down your goals even further and keeps you taking steps forward. For example, if your long-term goal is to be able to do 10 pull-ups in a row, your monthly breakdown of this goal could specify how many days per week you want to focus on your pull-up training, what pull-up program or exercises you’ll be following to help you get there, how often you plan on communicating with your accountability buddy, etc.

Lastly, create daily goals to help you reach your long-term goals. In the case of pull-ups, this would most likely just be your specific pull-up workout, post-workout journaling, stretching, and anything else you’re doing that day to work towards your long-term pull-up goal.

Dream Big, Athletes!

Creating deliberate, well-thought-out goals will help you stay on track and accomplish way more in the long run. This method doesn’t just apply to fitness goals either—I’ve personally applied it to career and life goals as well with really great results.

And don’t forget, even if you don’t accomplish a goal in a set amount of time, it doesn’t mean you are a failure. We all fail, and failures can be some of the most valuable learning experiences if we let them be.

Just make sure to keep trying and dreaming big!

Get Your Mind Right to Make Better Progress

When it comes to achieving your health and fitness goals, getting your mind right is at least as important as the physical work. 

Why? Because our bodies do what our minds believe.

When you’re trying to establish a new habit or learn something new, you have to first believe that eventually, you will be able to reach your goal. If you don’t, any amount of effort you put in will end up being useless, because you’ve already set yourself up to fail.

For example, if you start with the belief that you will be able to do whatever your goal is (with hard work, of course), then you’ll take the necessary actions that will help you to move forward and ultimately accomplish your goal. On the other hand, if you believe that no matter how hard you work, you won’t be able to do it anyway, you won’t take any action (or you’ll make a half-hearted effort), and as a result will never get to where you wanted to be.

In today’s post, we’d like to remind you of the power of positive thinking and belief in yourself, and that the way you see your failures and setbacks ultimately determines your success. The way you think can help you move towards your goals faster than you thought was possible.

 

Missteps are Learning Opportunities

There’s always something to learn from failure. Things rarely go perfectly, so failing is inevitable at times. But taking risks and being willing to fail is the only way to make progress and and keep moving forward.

Nobody was born with the ability to do pull-ups or pistol squats—almost everyone has to work really hard to get there. Yes, they may come easier to some people than others, but we all had to work for them.

When things don’t go exactly the way you hoped for, take it as an opportunity to learn from the experience and move forward, no matter what.

Stop Saying I Could Never… 

You may see someone hold a handstand for a full minute, and say, I could never do that!

Yet without actually trying, there’s just no way you can say that something won’t work or that you will never be able to do it. You may try and fail at first, but even that doesn’t mean that you can never do it.

If you stop trying to do handstands after the first few weeks or even the first few months, you won’t get anywhere. You may be tempted to say that you can never do them, but how can you possibly know that if you don’t give it any real effort?

Try to delete I could never from your vocabulary and put in some hard work instead.

Try Something Different

Thomas Edison once said, “I have not failed. I’ve just found ten thousand ways that won’t work.” 

Finding ways that don’t work is a very important part in getting closer to your goals. You’re not failing, you’re actually moving forward!

Yet if you’re doing the same thing over and over without seeing any progress, it’s time to try something different. For example, if you’ve tried to change your body for a long time by only running on a treadmill, but you aren’t seeing the results you’re looking for, it’s probably time to try something else.

If you’ve tried keeping your calories low all day, only to come home at night and eat everything in site, maybe it’s time to try more blanced apporach.

People who are open minded to trying new things even if they don’t feel very comfortable at first are the ones who reach their goals. Challenge yourself! If you want to level up your body, get started by learning a new skill. To challenge the way you think read lots and lots of books. If you’re constantly pushing yourself to learn and try new things, you’ll always keep moving forward and getting closer towards your goals.

Pay Attention to Your Thoughts

“We either believe what we think or we question it; there’s no other choice.” – Byron Katie

There are thousands of thoughts crossing our minds every day (they call it our “monkey mind” for a reason). But it’s a mistake to assume that those thoughts are automatically true and that we should just go ahead and believe them. 

For example, if you’ve practiced a new skill for a while but you don’t seem to be getting anywhere with it, you may easily think that you’re never able to do it. But instead of taking this thought as the truth, question it.

How can I know for sure that I can never do it? What’s the evidence?

The fact that you haven’t made a huge progress in three weeks doesn’t prove anything! That way of thinking gives you some extra power to keep pushing forward, even if you’re stuck right now. So, before you believe your negative thought, question it and see if you can find reasons why your thought may not be true. 

Don’t give up on goals or dreams that you really care about—keep pushing and putting in the work.

Don’t Let Your Mind Hold You Back

When it comes to achieving your health and fitness goals, managing your mindset is more important than most of us think. We let our minds hold us back way too often, and it’s important to make an effort to change this to continue moving forward and making progress. 

Keep in mind that the way you see things and the language you use when you’re talking to yourself has a strong influence on what you can achieve, both physically and mentally. Stay positive, work hard, and the results will follow. 

 

How to Start (and Keep) a Consistent Workout Schedule

Here’s how to begin:

Create a ritual

One of the best ways to start any kind of habit is to create a ritual around the habit you want to create. And working out is no different.

For example, maybe you want to work out first thing in the morning before you go to work every weekday. You might create a ritual where every morning before work, you get up, eat a small breakfast while listening to the morning radio, take the dog for a quick stroll around the block, then do a workout, shower, and drive to work.

The idea is to get your mind and body so used to including a workout in your morning routine (or whatever time of day you like to work out) so you no longer have to think about it—it just comes naturally to you.

To give you a better idea of what this really looks like, here’s my weekday workout ritual:

  • I get up around 7:15, eat breakfast, and work for a couple of hours.
  • Around 10 to 10:30, when I start getting sick of sitting at my desk, I have a snack like some greek yogurt and a little granola, or maybe a half a banana and almond butter.
  • I put on my workout clothes.
  • Unless it’s pouring rain outside (my dog hates the rain), I take my dog for a 10 or 15-minute walk.
  • I work out.

And my weekend/vacation ritual:

  • Get up and put on my workout clothes.
  • Immediately eat a small breakfast.
  • Wait 10-15 minutes, then work out.
  • Shower and go do something fun!

Mark it on your calendar

Another way to make sure your workouts are ingrained in your schedule is to simply put them on the calendar—just as you would any other appointment.

So, for example, if you want to commit to working out three days a week, choose the days—let’s say Monday, Wednesday, and Friday—and put them in your calendar or phone for a scheduled time. Treat them just as you would any other appointment.

If something comes up, you can always reschedule your workout for another time/day (though I don’t recommend doing this often). But just as you’d never just skip or forget about an important meeting or your kid’s soccer game, this keeps you from skipping your workout or forgetting to work out altogether.

Commit for 30 days

Most of us have heard that it takes anywhere from 21 to 30 days to build a habit that sticks.

The key is to commit to the habit you want to create—such as doing HIIT 3x a week—and giving yourself a 30 day “trial” of doing that habit consistently. Tell yourself that if you want, you can go back to your old habits (such as not doing HIIT or exercising at all) at the end of your 30 days.

When the end of the 30 days is up, see how you feel. Do you feel stronger, more confident, more energized, fitter? My guess is that you’ll decide you prefer the way you feel after working out consistently, and not want to return to how you were beforehand.

If that’s the case, congratulations, you’ve created a workout habit.

Start small

When you first start working out on a regular basis, it’s never a good idea to commit to six days a week of ass-kicking workouts.

Why? Because before you know it you’ll be sore, exhausted, burnt out, and possibly even injured.

A better tactic is to start small—try out two or three days a week of HIIT for a few weeks or even a few months.

Only then, when you’ve stuck with the workouts for a while and feel like you’re motivated to do more, should you push yourself to increase the frequency or intensity of your workouts.

Baby steps now equal massive success in the long term.

Don’t make excuses

One of the biggest mistakes people make when trying to form a lifelong workout habit is constantly making excuses when something comes up.

People make all kinds of excuses for not working out—they’re on vacation, they’re sick, too sore, too busy, they’re too tired.

But while it’s certainly acceptable to take a day off here and there, letting yourself make too many excuses will break you of the habit and make it harder to stick with it in the long run.

And the solution is simple: just stop making excuses.

Traveling? You can still work out, even if all you have is a hotal room.

Tired? Exercise will boost your energy, so give it a go anyway.

Busy? You’ve no doubt and you could probably use a break from your hectic schedule to exercise and take some time to yourself anyway.

I used to have an incredibly difficult time keeping my exercise habit after letting it go to the wayside for some excuse or another—so these days, I work out six days a week, no matter if I’m on vacation, swamped with work, sore, or even sick.

Excuses are for wimps. Don’t be a wimp.

You have to start

No matter how you go about it, the only way to really, truly keep a consistent workout schedule and establish working out as a lifelong habit is to start.

Start now. Not tomorrow. 

And don’t quit. Never quit.

How to Deal With Plateaus (And What to Do When You Hit One)

We’ve all been there. 

You’re Hitting at your goals, feeling so much stronger, hitting new PRs every week, noticing how much looser your jeans are starting to feel…

And then one day, it all just stops. The number of push-ups you can do stays the same, for a long time. All of a sudden, after months of continuous progress, your 100 burpees time refuses to budge. Or maybe you just can’t seem to lose those last five pounds, even though the first 10 seemed to go pretty quickly.

And bam, seemingly out of nowhere, you’ve hit a plateau.

So what exactly is a plateau?

A plateau is basically when you feel like you’re doing all the right things… yet you’re failing to make any progress. 

It’s mind-blowingly frustrating. And unfortunately, it’s inevitable.

Plateaus happen for a variety of reasons, including:

  • Not pushing hard enough during your workouts
  • Not giving your body adequate nutrition
  • Having mental blocks around a certain exercise or working out in general
  • Needing to take some time off from training

Among other reasons.

No matter what you do to prevent them, plateaus will happen. Everybody plateaus at some point in their training, and most people will plateau many, many times.

But that doesn’t mean you can’t eventually push through them and keep making progress.

Here are several ways to deal with plateaus:

Take some time off

The lesson: Sometimes, your body just needs a break. Take a week (or two) off hardcore training here and there, whether it’s because you’re going on vacation, or you’re just at home and your body is asking for it. Not only will it help your body recover from all the training you’ve been doing (think: bigger and stronger muscles), it’ll keep you from overtraining, and more often than not will help you get past any plateaus you’ve been experiencing.

Keep better track of your progress

Sometimes, when people reach out telling me they’ve plateaued, I get the feeling that I should ask them how they actually know they’ve plateaued. 

For example, do you:

  • Dutifully track your reps/time/improvement/any PRs?
  • Keep some sort of fitness journal (such as filling out the tracking sheets in our online training app)?
  • Consistently track your goals and progress made?

The usual response? Yeah, you guessed it: no.

Most people don’t do a great job of tracking their goal progress, whatever it is. But if you don’t keep track, how will you know you’ve ever actually plateaued?

The lesson: Make sure to track your workout consistency, strength and skill progress, weight or body fat lost, or anything else you care about so you’re actually aware when you start to plateau.

Mix up your training

Sometimes, our bodies just need us to mix things up a bit in order to keep growing and making progress. This could mean changing the number of days you actually workout per week, or my go-to option, adding some sort of new sport or skill training into your normal activity routine.

So, if you’re currently just doing HIIT workouts, maybe try adding in some skill exercises like handstands, L-sits, and pull up work in after your regular workouts as well (this is what I like to do when I have some extra time). Or better yet, take up a new sport or activity entirely—whether it’s dance, gymnastics, mountain biking, kiteboarding, or skateboarding, make sure it’s something you’ve always wanted to do and feels more like fun than pure exercise.

By doing this, not only will you pick up a new skill, you’ll more likely than not end up infusing more energy into your regular day-to-day training, and as a result, start progressing there again as well.

The lesson: Changing up your routine and adding in new sports and activities will not only help you stay more motivated to work out and remain active, it may be just what you need to continue progressing with your regular fitness and health goals as well.

Work harder

Often, people will contact me telling me they’ve hit a plateau and I’ll respond by asking them two main questions:

1. How consistent are you? Do you make sure to work out often enough to meet your goals?
2. How hard are you working during your workouts? Do you often feel like you have a lot more to give afterwards?

Unsurprisingly, a lot of people respond by telling me that well, they haven’t been as consistent as they would have liked, and yeah, they have been a bit lazy during their actual workouts lately, and could probably find the energy and discipline to push harder.

The lesson: In order to keep progressing at your health and fitness goals, whether they’re skill, strength, or weight-loss related, you have to be willing to push yourself past your personal limits a good portion of the time. Work harder!

Give yourself a break

We all have bad days, weeks, months, even years. Maybe you’re so stressed with work or family stuff that your body just isn’t cooperating like you want it to—accept that that’s how it is and don’t be too hard on yourself. 

Don’t give up altogether—just know that you’re going through a hard time, it’s temporary, and you will get through it.

Try some of the other strategies I mentioned in this post, but overall, you need to realize that plateaus will happen, but as long as you’re consistent, work hard, and give your body proper rest and nutrition, you will push past them.