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Why a Weight Loss Plateau is A Good Thing

As registered dietitians and personal trainers for over fifteen years, these twin sisters have seen our share of weight loss plateaus.  And while we’re well aware that a weight loss plateau is a good thing, we’ve seen how destructive and deflating it can be when someone hits one and doesn’t realize the benefits of a plateau.

 

So we’re busting at the seams to tell them (and you!) that a weight loss plateau is actually a good thing!  If you’ve ever experienced this we want you to pay close attention and follow this advice as this will help you to succeed when faced with it again! First, don’t let a plateau derail your efforts or discourage you.  Although a weight loss plateau can often last for several weeks, it’s not the time to give up, and in fact, just the opposite!

 

Here’s why:

A weight loss plateau is a normal and healthy part of the weight loss process and it simply means that your body is recognizing that it’s a new smaller person—and it’s settling in and adjusting to being slimmer.  Your body is taking an assessment and acknowledging it no longer needs as many calories to maintain itself and it’s just taking time to recalibrate.  This recalibration is important; if your body never recognizes it’s smaller and doesn’t take time to stabilize, your body doesn’t know who it is and can easily change; bouncing back to a higher weight will be easy as it wouldn’t have set a new place at a lower weight that feels comfortable.  Think about it—if you constantly are losing weight, your body has no clue what to expect and it doesn’t yet know where it feels stable.  A few missed workouts, a few not so healthy meals could easily throw your body off kilter. On the other hand, if you hit a plateau, it’s recognizing your newer, smaller body.  It’s a sign that your body is taking notice of your new trimmer self!  Once you push past this, maintaining your new weight will be easier!  Feel proud and know this is part of the amazing successful weight loss process and you’ll push past it!

 

 

More good news?

There are ways to push past a plateau—and if you stick it out, they pay off big-time!

 

Here are 4 of our top ways to bust through a weight loss plateau:

 

  1. Eat more veggies. Yup, read THIS to see how eating more actually works.  By now you know that we love veggies, always encourage our clients to eat them, and we too, eat them like nobody’s business (despite having been super picky eaters in the past)—but that’s because they’re little miracle workers, and in more ways than one. (Pssst… we didn’t write The Nutrition Twins’ Veggie Cure for nothin’!  😉  )

 

  1. Sip on THIS Toxin-Neutralizing, Bloat-Busting Bevvie throughout the day. It will keep you hydrated, flush bloat and wastes out of the body, fill your stomach so you eat less, and flood the body with antioxidants that help to neutralize free radicals and pull toxins out of the body.

 

 

  1. Incorporate HIIT training into your workouts.   These periods of more intense exercise followed by less intense exercise burn extra calories and rev your metabolism.  Find out how to do it!

 

 

  1. Leave three bites behind at each meal. If you typically eat all of your meal, leave three bites on your plate; if you don’t typically eat all of your meal, make a conscious effort to eat three fewer bites.  Over the course of the day this will equate to a couple hundred calories, which over the course of the month can equal nearly two pounds or more!

 

 

  1. For the next few weeks keep a food log (if you don’t already). You may discover places where excess snacks can be cut—or you may realize that while you were on a weight loss roll that you weren’t quite as diligent as you thought and tightening the reigns will help you to push past the plateau.

 

 

The Nutrition  Twins’ Do Your Body Good Challenge—and your 5th way to bust through a weight loss plateau.

 

Swap Dry foods for Wet Foods:
Eat Water-Rich Foods.

  • Why? Dry foods, like baked goods and cookies, chips, crackers, candy bars and trail mixes, are light and airy and don’t fill you up but are high in calories. Instead go for water and fiber-filled foods like vegetables, fruits, beans, sweet potatoes, and whole grains—these are generally full of water and fiber and not many calories. So your body feels the weight of these foods and it helps to satisfy you, as opposed to the dry, calorie-dense, light-weight foods.

 

How to do it:

 

 

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Bust Boredom or Past a Plateau with THIS!

If you’re stuck in a weight loss or boredom rut, we’ve got just the workout for you—and an added bonus is that this workout is ideal if you’re short on time (and seriously, who isn’t?)!

 

In New York City if the cold outside (or the heat) is unbearable for us and we need to get a quick indoor workout, we’ve got a foolproof routine– intervals! As registered dietitians and personal trainers, we recommend intervals to the majority of our clients. Intervals are great because you can be more productive in a shorter amount of time, which is especially helpful if you’re trapped inside and exercising indoors isn’t your thing.

 

We personally do our intervals on the treadmill and sometimes on the cross-trainer, but you can use any equipment that allows you to get a cardiovascular workout (and if it’s nice out—head out for some fresh air, baby!). Studies have shown that High Intensity Interval Training (HIIT) at least once a week can boost cardiovascular fitness and increase the body’s potential to lose weight (woot, woot!).  Plus, constantly increasing and decreasing the speed keeps you occupied, so the time goes by so much more quickly!

 

Your body can become accustomed to doing the same exercise routine and then it no longer is a challenge and you stop seeing results.

 

This means it’s time to shake things up a bit. 

 

Here’s why we recommend HIIT to jumpstart your fitness:

  • HIIT training consists of short, high-intensity periods of exercise alternated with low-intensity recovery periods.
    • The higher intensity exercise challenges your body in new ways, which means you’ll burn more calories and fat.
    • The low-intensity recovery periods, also known as rest intervals, are important because they ensure that your high-intensity intervals are done at an optimal intensity. Without the rest intervals you’ll only be able to work at a medium intensity for the full duration of your exercise—which is no different than what you were doing before.

 

Here’s how to do HIIT:

 

During your normal cardiovascular routine, try increasing your speed to a fast sprint every 4 minutes. Stay at this high intensity for 30 seconds to 2 minutes, depending on your ability. You should be out of breath and really challenging yourself. The 4 minutes in between will help you recover. When those 4 minutes are up, pump it back to a sprint. You’ll be sure to feel great and will also burn a lot of calories!

 

  • If you’re a beginner, start with a 1:2 ratio of a challenging workout to rest. So go as hard as you can for 30, 45, 60 or 90 seconds and then rest for twice as long.  Then start on the challenging interval again.  As you practice this, aim for a making your rest period the same length as your interval.

 

Give it a try!  You got this! 🙂

 

 

 

The Nutrition Twins demonstrate the Playground Workout

Embrace your inner child and let loose! The best workout is one that you’ll make time to do! Keep it fun!

For working out and sticking with it, you gotta find something you love! As giggly girls who loved to monkey around, this was our fave thing to do- so these days we join Tammy’s kids on the playground, but boy it’s a lot harder now! This reminds us what a great workout you can get when let yourself be free to play!

And sheesh,what a great arm workout!

 

Also try hop-scotch, hula-hooping and jumping rope!

 

 

Psst… looking for more traditional exercises?  Try these!

Anytime, Anywhere 90-Second Metabolism Booster

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

 

3 Easy Ways to Improve Your Performance No Matter How Busy You are

3 Easy Ways to Improve Your Performance No Matter How Busy You Are

by OOF from Sattaur Fitness

 

When life gets busy it’s not uncommon to let go of all smart lifestyle habits we’ve created.

 

This year when things get hectic, instead of letting go of all that you’ve accomplished, keep it all with these 3 methods. You’ve worked too hard to give it all away. Time to Train ALL of You.

 

 

Focus on Efficient Total-Body Workouts 2 to 3 Times a Week

            Look to work your entire body as intensely as possible for 30 minutes. We do this to activate our metabolism, exhaust our energetic systems, and promote greater muscular recruitment.

30 minutes of high intensity, total-body fitness, is do-able for even the busiest of individuals and will energize your week by flooding your body with Serotonin and Adrenaline which create states of happiness and increased awareness.
Your body will also become a fat-burning furnace by depleting your glycogen stores and increasing your metabolism.

 

Here’s a Sample workout:

5 minutes of foam rolling

 

20 minute total-body workout:

(3 Sets of each exercise; 10-12 reps; slow and controlled movement)

Barbell or Bodyweight Squats

Rest 90 seconds

Lunges

Rest 90 seconds

Pull-Ups or Lat Pulldown

Rest 90 seconds

Push-Ups or Bench Press (Incline, Decline, or Neutral)

Rest 90 seconds

Rotational Ab Work (Russian Twists or Hanging Leg Raises)

 

5 minutes of static stretching

 

Use the framework of the workout for pacing and feel free to change up the exercises to increase the challenge on your body.

 

 

80% Healthy, 20% Wintry Goodness

You know what to eat… Whole, nutrient-dense foods.

You know when to eat it…. When your body says its hungry.

You know what quality nutrition looks and feels like.

So, do exactly that over the holidays, and do it 80% of the time each day. When you think of your holidays as 80% healthy choices and 20% joyful choices you take away the stress of looking at every calorie, all the time.

Your gut will thank you, your mind will thank you, your image will thank you and your grandma will thank you for not holding back on her delicious egg nog!

 

Find Your Mind Once a Day

A lot happens over the holidays.

But, time with yourself is priceless and necessary.

So, make a habit to spend ten minutes each day in quiet contemplation and observation. Whether that means ending your busy day with a few deep, controlled breaths and losing yourself to the inner workings of your mind, or waking up and sitting still for ten minutes, do it each day.

 

So…

 

  1. Total Body High Intensity Fitness 2-3 Times a Week
  2. 80% Healthy Choices
  3. One Mindful Moment a Day

 

And there you have it!

A high performance, sustainable, realistic holiday season plus a wonderful end to the year using The Train ALL of You Mindset.

 

OOF from Sattaur Fitness

Book Giveaway– Giving the Gift of Fitness with Jessica Matthews’ “Stretching to Stay Young”

stretching_cover_jessica_matthews

 

While you probably are well aware that we are veggie loving twin sisters who are registered dietitians and personal trainers with quite the sweet tooth that we work hard to keep in check, you may not realize that we’re also girls who thrive on endorphin rush of a good workout and rely on it daily to energize us and to keep us happy.  We’ve played sports ever since we were knee-high to a cockroach, as our Dad used to lovingly describe us 🙂 but it wasn’t until we were in college that we really began to realize how important stretching is when it comes to health, fitness & physical well-being.  After a handful of injuries, we try to take every opportunity to stretch!  So when our fab friend and highly-respected colleague, Jessica Matthews wrote this awesome book Stretching to Stay Young, we knew we had to share it with you!  And let us tell you, we’ve been following Jessica’s stretching guidelines, tips and routines, and this book is a game changer! And Jessica, is incredibly generous in offering a book giveaway!

Below, Jessica gives more details about the book and philosophy:

My intention in writing this book was to create a simple, easy-to-follow guide to flexibility training that was rooted in science, yet made practical so it could easily be put into practice. To me the idea of “staying young” has nothing to do with age or appearance. Rather, staying young refers to the feeling of liberation in your mind and in your body— it’s the ability to move with ease and  to enjoy and appreciate the experience.

Flexibility, as one of the five health-related components of fitness, plays a vital role in creating this sense of liberation in the physical body, yet sadly it is one of the most overlooked aspects of physical fitness. My hope is that this book will serve as a guide to help people, no matter what their fitness experience or ability level, to navigate what can often be the muddy waters of stretching, filled with misinformation that can confuse even the fitness professionals (and for my fellow health and fitness pros, I hope this book will serve as a great reference for their students and clients for use outside of the time they spend training together).

The book is divided up into three sections for easy reading and also logical progression. Part I focuses on the science of stretching— how it works, why it works, and what the research says, all written in a way that you don’t need a Ph.D. to understand. This section also addresses common myths and misconceptions about stretching and provides practical tips and strategies for structuring your flexibility training routine using several different approaches to stretching and improving mobility.

Part II provides easy-to-follow instructions on how to perform dozens of different static stretches, dynamic stretches for the entire body (including yoga-inspired moves because what else would people expect from me), and also some self-myofascial release exercises using a foam roller. For each stretch or movement, options are provided for how to tailor the move to make it more accessible or to add more sensation, depending on what serves you best on that particular day, as well as general tips to get the most out of the stretch.

Finally, Part III provides complete workouts using the various stretches featured in Part II of the book. From everyday activities like working at a desk or watching TV, to leisure activities like running and hiking, each time-efficient routine is designed to be completed in about 10 minutes.

Leave a comment below telling us your favorite stretch and you’ll be entered in the raffle to win a copy of Stretching to Stay Young!

Anytime, Anywhere 90-Second Muscle Toner & Metabolism Booster

Get a workout in 90-seconds! Fast, easy, effective way to tone muscles– strengthen you legs, abs, chest, arms and back and burn calories. It will wake up your entire body! Our first iMovie attempt– we’re working on improvement! 🙂

 

Love this calorie blaster–Repeat 3 times to increase the burn!

The Nutrition Twins Toner & Metabolism Booster

 

Is that you we see with a six pack?! 🙂

Psst… looking for more at-home exercises?  Try these!

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner