Latest / The Kathie Owen Perspective Podcast / 138. The Silent Saboteur: Conquering Plateaus for a Better You

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138. The Silent Saboteur: Conquering Plateaus for a Better You · The Kathie Owen Perspective Podcast

• 0:00
  Kathie: Imagine this, you're on a fitness journey, given it your all, but little do you know, you might already be trapped on a plateau, holding you back from your full potential.
• 0:11
  Kathie: If you're like many of my clients, especially those of us over the age of 50, you may not even realize that a plateau is the silent saboteur of your progress.
• 0:23
  Kathie: Introducing the quick guide to breaking free from plateaus, and that's what we're going to talk about today.
• 0:29
  Kathie: You're listening to Kathie's Coaching Podcast.
• 0:31
  Kathie: I'm your host, Kathie Owen.
• 0:34
  Kathie: Guess what?
• 0:34
  Kathie: The quick guide to breaking free from plateaus is your secret weapon to uncover hidden roadblocks and skyrocket your fitness results.
• 0:44
  Kathie: Let's unlock the five unstoppable steps to shatter plateaus and set you on a path to extraordinary achievements in your fitness, your wellness, and even your entrepreneurship.
• 0:57
  Kathie: Step number one, recognize the plateau.
• 1:00
  Kathie: It's time to unveil the invisible barrier that's been holding you back, often lurking in plain sight.
• 1:06
  Kathie: In context of fitness, a plateau refers to a phase or a point in your fitness journey where you experience a noticeable or prolonged halt.
• 1:15
  Kathie: Or slow down in progress despite your consistent efforts.
• 1:20
  Kathie: It's a situation where you may find that you're no longer seeing improvements in various aspects of your fitness, such as strength.
• 1:28
  Kathie: Endurance, muscle growth, fat loss, despite your workout and nutrition plan diligently.
• 1:35
  Kathie: Plateaus can manifest differently for different people and in various fitness goals.
• 1:40
  Kathie: The common signs that I see of a fitness plateau include Number one, stalled progress.
• 1:47
  Kathie: You stop seeing improvements in your performance metrics, like lifting heavier weights, running faster, or completing more repetitions.
• 1:57
  Kathie: Number two, no changes in body composition.
• 2:00
  Kathie: And as a woman over 50 or somebody who trains older adults, I see this extremely often.
• 2:08
  Kathie: The body weight, body fat percentage, or muscle mass remains relatively stable for an extended period of time.
• 2:17
  Kathie: Number three, lack of motivation.
• 2:20
  Kathie: I say it on my website and I say it often, lack of motivation sucks.
• 2:25
  Kathie: Don't let that be you.
• 2:26
  Kathie: You may feel unmotivated or frustrated because your efforts aren't yielding the results you desire.
• 2:33
  Kathie: Number four, boredom.
• 2:34
  Kathie: Your workouts feel monotonous and you're no longer challenged or excited by your routine.
• 2:41
  Kathie: Number five, injury or overtraining risk.
• 2:44
  Kathie: And I see this so often in my corporate wellness clients.
• 2:48
  Kathie: Continuing with the same routine may increase...
• 2:51
  Kathie: The risk of overuse injuries or burnout.
• 2:55
  Kathie: And number six, mental fatigue.
• 2:57
  Kathie: Plateaus can impact your mental state, making it challenging to stay committed to your fitness goals.
• 3:05
  Kathie: Breaking through a plateau typically requires a change in your approach.
• 3:09
  Kathie: This could involve altering your workout routine, adjusting your diet, getting more rest, or even seeking professional guidance.
• 3:17
  Kathie: The goal is to challenge your body in new ways.
• 3:21
  Kathie: Overcome stagnation and continue making progress toward your fitness goals.
• 3:26
  Kathie: Plateaus are very common in fitness and wellness, but with the right strategies and persistence, they can be overcome.
• 3:35
  Kathie: Plateaus are common in fitness, but with the right strategies and persistence, they can be overcome.
• 3:43
  Kathie: So one of the great strategies is my new download.
• 3:47
  Kathie: That includes these five steps and you can just have them there for your daily use.
• 3:55
  Kathie: You just look at them and you become more aware.
• 3:58
  Kathie: So step number one is awareness and you recognize that you've hit a plateau.
• 4:04
  Kathie: That's why I just described some signs of plateaus because so many people don't even realize that they're in a plateau.
• 4:12
  Kathie: So step number two would be to reassess your methods.
• 4:17
  Kathie: What if I told you that the key to breaking free lies in tweaking what you're already doing?
• 4:23
  Kathie: So let's uncover those hidden gems.
• 4:25
  Kathie: For example, if you're going to the gym three times a week.
• 4:30
  Kathie: And you're doing the same type of workout.
• 4:32
  Kathie: You're doing the same type of fitness.
• 4:35
  Kathie: It may just take one thing.
• 4:37
  Kathie: You just need to change from the treadmill to the elliptical.
• 4:40
  Kathie: You just need to change from that 30 minute training to some weights inside the gym, maybe some free weights, maybe the cable machine and those simple things can change it.
• 4:51
  Kathie: Another thing that I see, um, that happens is.
• 4:56
  Kathie: People who are trying to lose weight and their body composition doesn't change.
• 5:00
  Kathie: We start to look at what they're eating on a daily basis.
• 5:04
  Kathie: And what I've noticed is most people eat the same things all the time.
• 5:08
  Kathie: And then, you know, of course they go out to eat every once in a while and they have this here and this here.
• 5:13
  Kathie: But the common foods that we eat can be the very reason we've hit a plateau.
• 5:18
  Kathie: We may need to shock our system and maybe cut back from sugar, maybe take out gluten.
• 5:26
  Kathie: These different types of things that we can Observe, because we're writing down our food inside our food journal and tracking what we're eating, we can become aware that these things are what are keeping us stuck in a plateau.
• 5:43
  Kathie: Number three, set micro goals.
• 5:46
  Kathie: I love micro goals because they break it down into simple pieces.
• 5:53
  Kathie: It's time to transform your dreams into bite sized, achievable actions that propel you forward.
• 6:00
  Kathie: For example, when you're analyzing your food, when you're analyzing your workouts, what are you doing?
• 6:08
  Kathie: Have you been doing the same thing over and over again?
• 6:11
  Kathie: It could be something as simple as just taking one of those pieces out and changing it, and tracking your progress.
• 6:21
  Kathie: Number four, change your routine.
• 6:25
  Kathie: Ready, are you ready to revolutionize your fitness game?
• 6:28
  Kathie: It's all about introducing exciting new challenges into your regimen.
• 6:33
  Kathie: I'll never forget when I introduced one of my clients.
• 6:36
  Kathie: To a smartwatch.
• 6:38
  Kathie: She didn't have a smartwatch.
• 6:40
  Kathie: And she was like, I don't know.
• 6:42
  Kathie: I've been looking at them.
• 6:43
  Kathie: But I really don't know how to use them.
• 6:45
  Kathie: Well, one of the courses that I teach is exactly how to use your watch as your personal trainer.
• 6:53
  Kathie: This changed her routine.
• 6:55
  Kathie: She got to where she loved her watch.
• 6:57
  Kathie: And it really helped her achieve her exercise.
• 7:00
  Kathie: She started seeing those goals that she had set.
• 7:04
  Kathie: And started changing them, just like we talked about in step number three.
• 7:09
  Kathie: We started setting micro goals.
• 7:11
  Kathie: Okay, I see you're hitting 300 calories on your, on your average workouts.
• 7:16
  Kathie: But on your walks, you're only hitting 250.
• 7:19
  Kathie: Let's take that up a notch, walk a little bit faster, and get it over 300.
• 7:24
  Kathie: So that you keep your calorie burn high.
• 7:27
  Kathie: This might be just the thing you need to change.
• 7:32
  Kathie: And step number five, seek inspiration, you know, tap into the wellspring of motivation from those who've been there and conquered it.
• 7:42
  Kathie: And prepare to be inspired beyond belief.
• 7:46
  Kathie: One of the best things I personally did was get YouTube commercial free.
• 7:52
  Kathie: I started listening to YouTube a hundred percent of the time for different things in different times of the day.
• 7:59
  Kathie: And one thing I will tell you, when you start listening to YouTube, their logarithm will start showing you things that you've been watching.
• 8:07
  Kathie: And then you can start watching more and binge watch different channels that will inspire you.
• 8:14
  Kathie: Beyond your belief, I'm just saying.
• 8:17
  Kathie: But it takes tiny steps to get started.
• 8:21
  Kathie: So don't let that invisible plateau keep you in the shadows any longer.
• 8:26
  Kathie: Take control of your fitness destiny or your wellness destiny, your entrepreneurial destiny, and get your hands on the quick guide to breaking free from plateaus today.
• 8:36
  Kathie: It's a simple little infographic that has all these five steps on it.
• 8:42
  Kathie: And all you need to do is look at it on a regular basis.
• 8:45
  Kathie: Preferably daily and maybe two or three times a day and see where you need to tweak.
• 8:53
  Kathie: It's that simple.
• 8:56
  Kathie: The link to this will be in the show notes and the description below.
• 9:00
  Kathie: And I sure hope to see you there.
• 9:03
  Kathie: Are you ready to obliterate plateaus and unleash your true potential?
• 9:07
  Kathie: Click the link below to grab your guide and embark on a fitness journey like no other we're here to break those plateaus together, you know All right.
• 9:17
  Kathie: That's my episode for today.
• 9:19
  Kathie: I trust that you found it helpful If you know someone who can benefit from this, please share it with them and until next time I will see you next time.
• 9:28
  Kathie: Peace out and Namaste.