6 things to do when weight loss has stalled

It’s Monday! Time to Grind and get the week started!

I wanted to jump on here and share a little wisdom with regard to weight loss & what to do when you reach a plateau! There is nothing more frustrating when what you have been doing STOPS working when you’re trying to get leaner or lose weight…so I’m here to help.

6 things to do when weight loss has stalled

1. NUTRITION: If you guys know me, you know how I preach that good nutrition is the key to getting to where you want to be. Re-evaluate how you’ve been eating. Remember, every little bit adds up. The small piece of donut or spoonful of peanut butter makes a difference. Reign yourself in and I highly recommend tracking what you’re eating whether it be by hand, or by myfitnesspal! This will be an eye opener for sure and get you back on track! Yes, I know its hard AF. But, if you want it bad enough you’ll get through those first few days. It takes 3 weeks for something to become a habit. That discipline will be like second nature after a week or two. My honest recommendation: focus on fats and proteins and lower your carbs.

2. Do Less: I know this sounds counterproductive, but believe it. I do less- but when I’m working out, I make it count and go hard. Days off are important, especially when you’re training hard! Our bodies needs time off.

3. Sleep: Sleep affects everything in your body including hormones, appetite, energy! Ever heard of cortisol? Do the research! Sleep is crucial to weight loss and just overall body function. Also, those of you who are postpartum are probably reading this thinking…umm its impossible for me to sleep! I feel you! I RARELY did morning workouts when I was nursing and the kids were infants. I fit it in during the day because I already wasn’t getting much sleep. Just know that your baby WILL sleep soon, and its just a matter of getting through it!

4. HIIT: Any explosive movements you can do in your workout will blast fat like you won’t believe! Think: Squat jumps, jump rope, sprints, broad jumps, burpees, or really any activity that you can do for 15 seconds-1 minute will raise your hear rate and burn fat. You don’t need any equipment! Search HIIT exercises on IG or pinterest. I guarantee if you add HIIT into your workout regiment 2-3 times a week you’ll see a difference in your body.

5. Resistance Train: Weight training has CHANGED my body for sure, especially after having three kids. It has been the #1 reason that I was able to lose all the baby weight. Weight training is critical for weight loss because it increases after burn exercise, and by increasing muscle size (this increases the number of calories we burn at rest). If you’re not comfortable and don’t know where to start, hire a trainer. If you don’t have the money for that, buy some bands and kettlebells/free weights. Watch videos online and look at the smallest details. Form is important!

6. WALK. I know this sounds silly, but i Walk SOOOO much and it makes such a difference in weight loss! Move more! Park farther away, walk to your errands, go for even a 10 minute walk 2 times a day. Trust me, it adds up! I shoot for a minimum of 10k steps a day, and usually hit 15k unless the weather has been super crappy! You don’t need to be a marathon runner to lose weight! All you need to do is WALK!!

Remember, be PAITIENT. This process isn’t a sprint, its a marathon!

xo

Alex

Buffalo Cauliflower Bites Recipe

Hi everyone! Happy Thursday! Hope you guys are all hanging in there! 

I don’t know about you, but cooking every single night has forced me to be a little more creative with my meals! I’m really sticking to my nutrition during this quarantine because I have the time! Coming up with some items that fit my macros while not going to the grocery store as often has been my challenge, because as you know a lot of what I eat is fresh produce. 

Last night was a low carb night, but I really wanted to have something in my meal to look forward to (no offense to my grilled fish meals haha). I had been wanting to try and make Buffalo Cauliflower bites at home in the air fryer for quite some time, and this seemed to be the perfect opportunity. It got me excited for low carb night! 

It was SO easy and added a little flavor to my meal. This would make an awesome appetizer as well or even a lunch! 

Ingredients :

1 cauliflower head

1/2 cup franks red hot sauce 

2 tablespoons butter (melted) 

1 tablespoon olive oil 

Garlic powder to taste 

1/2 cup flour (I used unbleached) 

Instructions:

1. Cut cauliflower head into small pieces. 

2. Melt butter in large bowl. Add hot sauce and olive oil. 

3. Mix flour and garlic powder in a different large bowl. 

4. Dredge cauliflower pieces in hot sauce mixture, then into flour mixture. 

5. Turn fryer on to 390 degrees, cook for 15-20 mins. Make sure you shake/ flip! I like them crispy so kept them in a little longer!

6. Enjoy ❤️

Xo 

Alex