Tuesday, May 21, 2013

How to bust through a fat loss plateau.

Pushups with Craig Ballantyne
On Sunday I was in Denver with Craig Ballantyne to do the Home Workout Revolution Live Cast.  Now, if you're like me, you know that travel usually makes our weight go up, not down.  Airport food, lack of access to a grocery store, and no time to train have been triggers for overeating many times in the past.

So what was different this time?  First of all, I trained with Craig as part of the livecast.   Second, I made a firm commitment to find and eat the foods that give me energy and make me feel good.  Third, I  got to bed on time.

Here is the 4 Minute miracle that helped me off of my plateau:

Warm-up
Prisoner Squats: 10 Reps
Prisoner Lunges: 6 on each side
X-Body Mountain Climber: 6 reps per side
Leg Swing: 20 per side
Jumping Jacks: 20 reps

4 Minute Miracle:  Do each exercise for one minute- no rest in between

Push ups
Total Body Extension
Squats
Mountain Climbers

Maintain good form, and rest if you need to.  This left me on the floor gasping when I took my class through it last night, but the feeling was so exhilarating afterward.

A bit more info about the food: it really is possible to find food that works for fat release in airports, and after hours.  After the livecast in Denver we were all beat, so I just wanted to find something simple to eat and then get some sleep.  It was almost 7PM on Sunday when I went to the open air mall/promenade on 16th street.  Sadly, the gourmet grocery store was closed, but I found half and half and water for my coffee maker, and a can of raw almonds at Rite Aid just before they closed.  Then I went to Starbucks for a decaf americano, and they had a lovely chicken salad.   The next day, on the way home form the airport, I found hard boiled eggs and a cup of fresh strawberries at 7-eleven.  I added some of the almonds that were left over from the night before and I was very satisfied.  I could have chosen apples, mixed berries, or cheese as well.  So these days you really can find a lot more than burgers, fried chicken, and donuts out in the world.

The result is that this morning I broke through to 124lbs, in spite of the challenges of airplane travel.  It takes a little planning and determination, but it is so exciting to know it can be done.  So many times I have used travel as an excuse to eat junk.  Breaking through a plateau is a lot more fun.