In this blog post, I’m going to help you achieve your fall body reset goals.
We’ll explore tips, tricks, and strategies specifically tailored for you especially if you’re experiencing slowing metabolism or other mid-life plateaus.
And if you haven’t started a fitness routine but want to, I’ve got you covered there too.
So pull up a seat and welcome- let’s break through those plateaus and create the body of your dreams! 🙂
Pssst… before we get started I wanted to let you know that I’ve made a “fall physical activity list” for fun autumn activities that’ll change up your exercise routine a bit.
See the free printable:
Overcoming Plateaus
Overcoming fitness plateaus can be such a struggle, but with the right strategies and mindset, you can break through and continue making progress:
- Change it up: Your body adapts to repetitive exercises over time, which leads to plateaus. Mix things up by introducing new exercises, varying the intensity, or trying different workout methods. This challenges your muscles in new ways and stimulates further growth.
- Increase intensity: Plateaus can occur when your workouts become too comfortable. Gradually increase the intensity of your workouts by adding more weight, increasing repetitions, reducing in-session rest periods, or doing high-intensity interval training (HIIT).
- Prioritize recovery: Sometimes plateaus happen because of insufficient recovery. Make sure you’re getting enough rest days between workouts, prioritizing quality sleep, and providing your body with the proper foods. Active recovery activities, such as stretching, foam rolling, or yoga also help with recovery and avoiding plateaus.
- Track your progress: Keep a record of your workouts, including sets, reps, weights, and any other relevant metrics. Tracking your progress helps you figure out where you might be lacking, so you can make the necessary adjustments to keep going forward.
- Seek Out a Pro: When you’re stuck in the weeds- consider consulting with a personal trainer who can assess your current routine and provide expert advice. They can help design a customized program that challenges your body and helps you overcome plateaus effectively.
- Have a food fest!: Take a few days off to eat a bit more than usual. This is called “refeeding” or “diet breaks,” and can help you break through a plateau by resetting your metabolism and allowing for more calories to be burned off without gaining weight. Having a few days where you eat more of the foods you love can also be great motivation for staying on track! 🙂
- Stay motivated and positive: Plateaus are a natural part of any fitness journey. Stay motivated by focusing on your achievements so far, celebrating milestones, and reminding yourself why you started in the first place.
Eat Healthy
A lot of times this is easier said than done or we’d all have excellent nutrition habits. But as it turns out, we’re human, we’re fallible, and we don’t!
But eating well is not simply about what you choose to eat, but how you choose to eat it.
Prepping and planning meals and snacks is THE BEST PRACTICE for nourishing your body well and maintaining a balanced diet.
How?
Preparing fresh fruits and vegetables, lean proteins, and whole grains in advance will make you more likely to eat them, rather than reaching for convenient snacks loaded with sugar and salt.
You can also batch-cook meals ahead and freeze them. This’ll make it much easier to stay on top of healthy meals even when time is tight or you have an unexpectedly busy day.
Sounds great… but I’ve also been in positions where I eat well, but absolutely crave those carbs- so here are some quick sweet and savory snack list ideas for when those feelings hit:
Healthy Snack Ideas- Fiber Rich, Savory, and Sweet!
Get Enough Sleep
Getting quality sleep is crucial, especially for mid-life women who exercise regularly- it helps regulate the hormones responsible for muscle growth and recovery, such as testosterone and HGH.
It also helps keep stress levels down, which can negatively impact energy levels and mood.
While we sleep, our body’s levels of grehlin, the hormone that stimulates hunger, decreases, and cortisol, the hormone associated with stress, reduces as well.
Without enough rest, our body will struggle to recover properly and we may find ourselves lacking the energy to perform at our best.
Prioritizing a good night’s sleep is a simple yet effective way to improve overall physical performance and promote muscle growth.
If that’s easier said than done, here are 2 articles that may help you in the sleep department:
Sleep Solutions: Want To Improve Your Sleep Habits?
Sleep Solutions: Is Your Bedroom A Restful Oasis?
Be Accountable To You- By You
When it comes to starting an exercise routine, I’ve learned that being accountable is key.
But finding that determination can get tough. Really tough.
One thing I do is set clear and realistic expectations for myself. I make a commitment to show up for my workouts, no matter what.
I also create a schedule, set reminders, and find exercises that I genuinely enjoy (anyone up for a dip?)
When I feel like giving up, I remind myself of why I started in the first place and how amazing I’ll feel once I reach my fitness goals.
It’s not easy, but I also know we can all achieve anything we set our minds to!
Try a Mantra
As mentioned, I’ve discovered the power of using mantras as a tool for motivation and accountability.
Mantras are positive affirmations or phrases used when facing challenges. They serve as a way to focus your mind, boost your confidence, and keep you on track.
One mantra I say is “consistency is key, consistency is key…” I use this mantra when I don’t feel like exercising (which is often), and it reminds me that- for just this one day, I’ll do what I committed to, and I’ll be consistent.
Before you know it one day has turned into two, two into three, and so on.
By incorporating mantras into my fitness routine, I create a positive mindset and cultivate a sense of self-accountability.
It may sound silly, but give it a try. I’ve even made some Mantras and Affirmation printables available for you right here if you’d like some visual, daily reminders:
And If You Want To Start a Fitness Routine- Look No Further!
Get Organized
Starting a tangible workout plan can be an effective way to stay organized, motivated, and on track with your fitness goals. Here is a detailed list to help you get started:
- Define your goals: Start by clearly defining your fitness goals. Do you want to lose weight, build muscle, improve endurance, or enhance overall fitness? Having specific, measurable, achievable, relevant, and time-bound (SMART) goals will guide your workout plan.
- Assess your current fitness level: Before diving into a workout plan, it’s important to assess your current fitness level. This’ll help you determine the appropriate starting point for your workouts. Consider factors like cardiovascular endurance, strength, flexibility, and balance.
- Choose your workout frequency: Decide how many days a week you can commit to working out. Aim for a realistic schedule that gives room for rest and recovery. Beginners may start with three to four days per week and gradually increase from there.
- Select workout types: Know the types of workouts you enjoy and align these with your goals. Anything from cardio exercises like running, cycling, or swimming, strength training using weights or resistance bands, flexibility exercises like yoga or Pilates, or a combination of all.
- Plan your workout schedule: Create a weekly workout schedule that includes different types of workouts on specific days like certain days for strength training, others for cardio, and incorporate rest or active recovery days. Don’t forget to include warm-ups and cool-downs for each workout.
- Set specific workout durations: Determine how long each workout session will last. This’ll depend on your fitness level, preferences, and the types of exercises you choose. Begin with shorter durations and gradually increase as your fitness improves.
- Choose exercises and routines: Research exercises and routines that target your specific goals. Include a variety of exercises that work different muscle groups and focus on different aspects of fitness such as strength, endurance, and flexibility. One thing I’m currently working on is grip strength- which is really important as we get older.
- Record your progress: Keep track of your workouts, including: the exercises performed, sets, reps, weights used, and how you felt during each session. This’ll help you monitor your progress, identify areas for improvement, and stay motivated as you see your achievements over time.
- Gradually increase intensity: As you get comfortable and your fitness level improves, gradually increase the intensity of your workouts: adding more weight, increasing resistance, or extending workout durations. BUT- listen to your body and avoid pushing yourself too hard too quickly.
- Stay consistent and adapt: Consistency is key for any workout plan to be effective. Stick to your schedule, but be flexible and adaptable when life throws challenges your way. Modify your plan as needed, but strive to maintain regular physical activity.
Remember- it’s always a good idea to consult with a healthcare professional or certified fitness trainer before starting a new workout plan, especially if you have any underlying health conditions or concerns.
They can provide personalized guidance and ensure your safety throughout the process.
And so,
To stay fit and healthy as a mid-life woman, here’s the deal: dedication, consistency, and motivation are key!
Assess your fitness level, set achievable goals, mix up your workouts, chow down on nutritious meals, and get proper rest.
Aging is no joke, so find a plan that suits YOU.
My tips are a starting point, but don’t be afraid to experiment and figure out what works for you.