How To Get Over A Plateau

Earlier this year I was struggling with the progression of my weight loss. Despite upping my weights, doing more cardio and eating more carbs I was stuck in a plateau for months.

I tried it all, different types of exercises in all forms, intensities, and endurance. Although my body was looking more toned the fat layer just seemed to stay in place.

It was starting to destroy the self-confidence I had gained from the weight loss

So how did I solve this pesky issue?

I changed my diet.

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The Back Story

I wasn’t actively seeking to change my diet, it was a fluke.

In fact, I was reading a study about the effects of gluten causing adult acne. Which I had pretty bad.

I changed to a gluten free diet and there were numerous other side effects. These included clear skin, more energy, and less bloating.

Bloating that was causing me to plateau.

Watching The Pounds Melt Off

As I progressed with this new diet, the pounds were melting off like nothing before. I’ve noticed a big reduction in my trouble areas and my confidence has come completely back.

I’ve had never been happier with my weight loss progression.

I just wanted to share with those who have hit a plateau this can mean a plethora of things. However changing exercises, going up on weights, adding reps, and changing your diet are all great places to start.

Stay motivated, stay healthy.

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Quick Underarm Workout

For the last couple months, I have been sharing my weight loss journey with all of you. Right now I am in the midst of getting  “bikini ready” to go to Cuba in late September.

Here is a quick workout (10-15 mins) to work out your bingo wings a.k.a underarms. Oh yeah, you better bet this burns.

Underarm Circuit

Forward Row with Dumbells

Image result for forward row with dumbbells

This exercise is great for engaging muscles all over the body including the back and legs. With the forward row, you are fighting gravity. It is essential to keep a straight back when doing this exercise with your legs slightly apart and bent.

Using 5lbs dumbells do this in sets of 15-20.

Forward Fly With Dumbells

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Here’s an exercise that I have a love-hate relationship with. I hate doing this exercise but wow do you feel good after.

Like the Foward Row, it is crucial to keep a correct posture when executing this exercise. Keep your back straight with your legs apart and slightly bent. You will feel this exercise all through your arms and back.

Using 5lbs dumbells do in sets of 15-20. Try to match the above set.

Tricep Extensions

Image result for arm triceps extensions with dumbbells

I personally like to do this exercise by itself when I’m about to hit my cool down. However, as part of this superset, it’s the grand finale and a burner.

I can do triceps extensions either standing or sitting down. Sitting down will ensure more stability when doing this exercise. I prefer to these on each individual arm.

For best results keep as close to your head as possible.

Do with a 10lbs weight in a set of 15 with both hands or individually with 5lbs dumbells in a set of 30.

The Superset (Complete 3-4 for 10-15 minutes)

Here is the set in all of its glory.

Forward Rows X15-20 times.

Forward Fly X1520 times.

Tricep Extensions X20-30 times each arm or X15 with one dumbell.

REST

REPEAT 2-3 more times.

What do you think of this quick underarm work out? What are your favourite underarm workouts? Let me know in the comments below and don’t be afraid to give the post a like.

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Essentials For An At-Home Workout

I have been working out at home for a year now and I thought that I would share some of my secrets to help you get the most out of your work out.

I love working out at home. It saves money and I can fit it into my schedule accordingly since I work like a maniac (seriously, a day off, what’s that?).

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There is a rumour that because you don’t have access to “machines” that you aren’t getting the most out of your workout.

I’m here to tell you that’s not true, it all comes down to hard work, consistency, and dedication.

Silicone Sock

Image result for Silicone Socks for workout

I may have a weird obsession with these. I have several pairs of the ones pictured above. These are silicone socks for yoga however they’re perfect for working out at home.

Realistically I don’t wear shoes inside my house so these are perfect for gripping the floor whether you’re on hardwood or carpet.

For those with sensitive feet, the silicone beads on the bottom of the socks can not be felt and are very comfortable.

I recommend these for any activity when working out indoors at home. They will improve your grip and performance.

Lip Balm or Chapstick

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Unfortunately with hard work and strenuous exercise comes dry and dehydrated lips.

Although I have talked about the  EOS Sphere Lip Balm not being my favourite on a makeup level. It is my favourite when it comes to working out.

Here’s why.

When you work out multiple days of the week this product is cheap and lasts forever. It will keep your lips hydrated for your whole work out and will not wipe away when sipping water.

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Another Favourite of mine is the Burt’s Bees Replenishing Lip Balm. This is the product is 100% natural and has a mild pink tint to it.

I’m not saying you need these products, in general, to work out. Just have lip balm or chapstick in your workout area to keep your lips from getting dehydrated.

Basic Equipment

A Chair

If you read 3 At-Home Exercises Using A Chair, then you already know I love using everyday items to change up my routine.

Chair exercises are great because a) you will feel like a burlesque dancer and b) can exercise your whole entire body for free.

Dumbells

Dumbbells are great for changing up exercising or just simply diversifying them. Personally have multiple sets of dumbells to change up resistance, exercises, and reps.

I recommend having at least one pair of dumbells to be creative or to push yourself performance wise.

Resistance Bands

These are another creative way to push yourself and build strength at the same time. Resistance bands are cheap and there is a wide variety of tensions to help train your body.

This is a great way to replace A LOT of exercises that “machines” at the gym would target.

Yoga Block

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When I got my yoga block, I thought it was a lame tool that couldn’t possibly improve my performance.

WRONG! Very Wrong.

When I started using this to started elevating my exercises I found out the hard way this simple piece of equipment can take you from being sore to lying in bed.

Yoga blocks a great for increasing elevation for an array of activities and increasing stability. Despite the name, you don’t have to use it just for yoga.

I personally like using yoga blocks to elevate my core exercises.

Personal Future Goals

My at home workout space is a constant work in progress like myself on my weight loss journey.

In the next year, I hope to get some new mats, a bench, heavier dumbells and some kettlebells.

This way I’m keeping myself engaged in fitness as well constantly changing up routines by keeping them creative.

What are some things that help you with your at home workout? Let me know in the comments and don’t be afraid to give this post a like!

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Inner Thigh Burner Workout

Here’s a great workout I’ve been enjoying lately, as I continue to lose weight. If you love an at home workout that gives you the burning sensation then this is perfect for you!

Enjoy!

Standing Side Leg lifts

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I love to incorporate this as part of my warm-up or alternate this exercise between cardio sets.

Bonus: Standing Leg Lifts will help train on balance and engage the obliques.

3 reps of 30 on each side.

Leg Lift Set

Side Leg Lifts

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The higher you lift your leg the more of a stretch you will feel and more engaged your obliques will be.

Do these as a set with the below exercise or by itself in 3 rep of 30 on each side.

 Thigh Leg Lifts

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Personally, I like to do these as part of a set with the above exercise to engage the whole midsection.

I found this can be difficult with “sharp hips” try to position yourself on your stomach to hold most of the weight there.

Try by itself in 3reps of 30 on each side.

Leg Lift Set

20 leg lifts on each side

20 thigh lifts on each side

25 leg lifts on each side

25 thigh lifts on each side

30 leg lifts on each side

30 thigh lifts on each side

**If you are more advanced use a resistance band.**

Now I will agree with you that the first part of the workout barely broke a sweat. Here’s where it gets difficult.

Thigh Burner Superset

Plie Squats

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The trick to this exercise is to point your toes and flair your knees in motion. Try to keep your centre balance and a straight back. You should feel the burn in your inner thighs. If you don’t position yourself to be centred.

Try alone in a set of 30.

Raised V Splits

How To Lose Thigh Fat in A Week At Home

For this next exercise, you are going to raise your legs up together and let them fall to your sides in wide “V”.

The wider the “V” the more you will feel it in your hamstrings and inner thighs. The slower you go the more of a burn you will feel.

**If you are more advanced try this with a resistance band.**

Try alone in a set of 30.

Reverse Tabletop Pilates Pose

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I couldn’t find a picture that was actually what I wanted to depict but the above (1st image) is close and this will be the finishing finale in the thigh burner superset.

Lay on your back with both of your legs in the air (like the photo above) at a 90-degree angle apart. For best results, your legs should be over your butt to feel the progressive burn. I like to keep my legs a foot apart. Keep your back and head flat to the ground and your arms at your sides or behind your head (ignore the second photo).

As the burn starts to creeps up on you wiggle your toes to distract yourself. This Pilates exercise is great for the inner thighs and lowers core.

Hold this pose for 90 seconds to 2 minutes or complete as part of the superset.

 

I dare you to complete this superset twice!

What do you think of this work? Let me know in the comments below and don’t forget to give this post a like!

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3 At-Home Exercises Using a Chair

So a little less than a year ago I got really into working out when I was recovering from my concussion. Unfortunately, I was not working at the time during my recovery and could not afford a gym membership.

Lo and behold I made and learned some creative workouts that I want to share with you guys!

Training Triceps

Image result for tricep push up with a chair

I have been really enjoying triceps push ups but as part of a superset. So to train my triceps I do triceps curls (pictured below) immediately followed by triceps push-ups (pictured above) with no rest in between.

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Superset as follows…

Tricep Curls X30 reps on each arm.

Tricep push-up X15

Rest 20 seconds

Tricep Curls X20 reps each arm.

Tricep push-up X15

Your arms should now be jelly.

Booty Building

Image result for Squating off of a chair

This is another superset that I love. I usually include this at the end of my warm up when I’m about to engage in cardio.

For best results, you should tap the crease of your under booty on the chair and flare your knees out when in motion.

Superset as follows…

Squats X15

Static squat for 15 seconds.

Squat X15

Static squat for 15 seconds.

Squat X20

Static squat for 20 seconds.

Did you feel that burn? You’re welcome.

Lengthening Legs

Image result for ballerina bar exercise with a chair

I love this stretch after doing cardio, particularly when I want to keep moving but I need a rest. I like this ballet inspired extension because it replaces using a cable machine at the gym yet engages your core and legs.

The exercise is a leg cable extension but tap your toes and bring your legs all the way up behind you. Use the chair to balance yourself and brings your leg down and tap your toe. Repeat!

As mentioned I do this between cardio exercises, usually in 20X reps each leg.

Did you enjoy these chair exercises you can do at home? If so, let me know in the comments below and don’t be afraid to give this post a like.

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Small Changes For Weight Loss

At some point in everyone’s life, we realise we may not be at our healthiest and want to make changes.

I have been overweight for most of my life and started to lose weight 2 years ago and was left with loose skin and needed to get rid of it.

Here are some tricks I learned that helped to lose weight WITH exercise (mostly light to moderate). These were the beginning stages I took to live a healthier life.

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Cut the Sugar.

This is no joke. The first drastic change I made in my life was to cut my sugar intake. I started this with my daily coffee. I used to drink a double-double every morning (2 sugars, 2 creams). At first, I started by switching to milk instead of cream (have consumed almond milk or skimmed every day since). I followed this by cutting sugar all together.

It was crazy to see how this small change began to erode away the bloating around my stomach. I felt better as a whole and was less tired and had more energy from having no sugar in my diet.

And here’s why.

1 Medium Double Double = 150 Calories

Per week: 150×7 = 1,050 calories per week.

Per month: 150×31= 4,650 calories over a 31 day month.

 

1 Medium coffee with milk = 30 calories

Per week: 30×7 = 210 calories.

Per month: 30×31 = 930 calories or a 31 day month.

That’s a total of  3720 calories cut out in a month!

Drink More Water.

I’m sure you have heard this time and time again, but you know what?! Drink more water!

Higher water consumptions are great for many reasons. It can improve your digestion and increase your metabolism.

The best part….

Water has no calories and can help with food cravings. Sometimes the body tricks us into thinking we’re hungry but instead, you’re really just dehydrated and your body is notifying you that. Perhaps, try drinking some water instead of reaching for food to get rid of growling stomach or cravings.

Drinking more water = fewer food cravings.

Drink Green Tea.

Green tea is no joke. I tried this as a fluke after hearing of the “fit tea” trend. So naturally, I had to dabble in tea magic to see if it was partially true or partially false.

Fit tea, in general, is gimmicky. However, its root as a weight loss method comes from hundreds of years that green tea has been used for its health benefits.

Green tea for weight loss can speed up the metabolism and trust me this works. Drink 2-3 regular cups of this daily and watch your body metabolism speed up. Just don’t load up on sugar. I prefer to drink this black but honey and stevia are great healthy sweetening alternatives.

Additionally, green tea has been used for inflammation and can help with mild acne or other skin irritations.

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Walk!

This so easy, just walk more. Walking is great because of its a form of light cardio (cardio= weight loss) and its good for you.

By walking more you are increasing your metabolism and improving your heart health. The longer or higher heart rate you achieve the more calories burned. I would go for a 20 minute-40 five days a week. Sometimes it would be slow pace sometimes speed walking.

I would go for walks after dinner, therefore, forcing my boyfriend to do the dishes. Can’t argue it was a win-win situation.

Weight loss is hard to do to achieve and just remember that you are building a better version of yourself one day at a time!

What are your weight loss secrets? Let me know in the comments believe and don’t forget to give this a like!

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