1. Change your training mode. If you have been training with weights, get away from the weights and hit more cardiovascular training.  If you have been training mostly cardiovascular training, hit more weights.  If you have been doing a combination of both, read on because there are more changes you can make.

2. Change the number of times per week you are training.  If you are training five times a week, add a day.  If you are training 3, add a day.  If you are training 6 days, add a day off.

3. Change the number of sets and repetitions you are performing if performing weight training.  If you normally perform three sets of ten reps of an exercise, try four sets of 8 instead, or two sets of fifteen reps.

4. Increase or decrease your rest periods if performing weight training between sets.

5. Decrease the amount of time you workout.  If you workout for an hour plus a day, trim it down to 30 minutes by performing circuit based training and hitting interval cardiovascular exercise to minimize rest and maximize work

6. If you perform mostly cardiovascular exercise and in only one form (like running for example), try swimming or biking instead.

7. In regards to nutrition, try new foods you haven’t had before or rarely eat.  Try new recipes and combination of foods as well as flavors (spice rack)

8. Change your meal timing. If you eat at ten am every day, move it up to 9:30 or back to 10:15.  Eat an extra meal at the end of the day that is supportive toward your fitness goals.

9. Try alternative methods of training like strongman training or using tools such as tires, sledgehammers, kegs, battleropes, and kettlebells.

10. If you don’t normally take fitness classes, try one out (Zumba, bootcamp,Yoga, Pilates, etc).

11. Change the time of day you exercise.  If you exercise at night, try the morning and vice versa. It’s amazing what a difference the time of day makes

12. If you train five to six times  a week, add a shorter training session during one of your days you already train, so you train twice in a day one or twice a               week.

13. Take some time off from structured training and opt for lifestyle activites instead like hiking, biking for leisure, or kayaking to name a few ideas.

14. Set a physical goal to compete in a race or contest.  This will get your mind focused on an endpoint and a date to achieve specific benchmarks.

15. Take a week off from your supportive nutrition plan.

It’s tough to make changes when things are running smoothly.  However, when a plateau hits, there is not many things more frustrating then doing all the things you were told would give you results, without seeing any changes.  Be prepared because if you are consistent with your efforts, you will have to make periodic changes in your training and your nutrition to see continued progress.

First of all, food isn’t what food used to be.  And we aren’t what we used to be.  Food quality has diminished and it is very difficult to decifer what food is organic, healthy and the best choice.  In fact, as I write this my head is spinning just thinking about it.  Enter supplementation.  Now supplementation isn’t the answer nor is it the cure all for this, but it will help provided you are supplementing with the right things.  I’m not going to elaborate on all the supplements there are and what to take, but I will cover what I take and what I encourage our clients to take, as I feel they are the basics and essentials for a healthy body and an environment for optimal fat loss to occur in the body.

The first supplement is a multivitamin. Multivitamins (quality-natural food source produced) are going to be a staple in your life for as long as you live.  Multivitamins provide the vitamins and minerals you may be lacking in your eating plan on a daily basis and ‘fill the gaps’ where you are lacking.  In my mind they are a must.

The second supplement is an Omega-3 supplement.  Krill oil omega-3 is a high quality source and I feel it is necessary as we as a society don’t often get enough of Omega-3 in our diets, so to promote health, especially if on an exercise program, this is a must.

The third supplement, I find very convenient and fills the gaps, provides variety without falling off a structured nutrition plan is Protein Powder.  Protein Powder isn’t necessary but it makes life easier.  Quality protein powder can often be hard to find, and one that tastes good can be even harder.  It eliminates boredom from eating the same supportive foods and can be quick and easy to grab and go to accommodate our busy lifestyles.

Those are the three that I would highly consider utilizing, especially if you are on or plan on taking on an exercise program.  These supplements promote a healthy body, optimize recovery and maximize the benefits you can receive from an exercise program.  There are so many other supplements out there that are helpful, but are in no way mandatory for achieving health and results.  At the very least, a multivitamin is something that everyone should consider consuming simply for the health benefits it provides to fill in the gaps of our eating plans.

You’ve heard me talk about Prograde Nutrition before.  Their products are high quality and it helps that I know the founders of the company in that I trust them and the products they offer.  Their reputation is on the line and I’m confident they wouldn’t put anything out on the market that was less than the best.  If they did, I guarantee I’d be the first to let you know

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We started our program in 2006 and used the word ‘bootcamp’ because it was catchy but we also wanted those who were interested to understand that this wasn’t going to be just a walk in the park.  However, we also weren’t going to adapt the unhealthy characteristics of the stereotypical bootcamp programs such as yelling and screaming, belittling, and elitist fitness training.  Since that time, bootcamp has intimidated some but helped countless others.

There is no doubt some controversy as to how ‘legit’ our program is, but only for those who have not been to bootcamp.  By ‘legit’ I mean the fact that it is the right fit for them.  Results speak for themselves and our program has walking, talking billboards all over the Northeast Kingdom and beyond.  It comes back to that word ‘bootcamp’ that stereotypically has people hesitant.

Oh, and the injuries, let me ask you something; when was the last time you saw a sports team with zero injuries?  Active people sometimes get hurt.  However, inactive people get hurt far more.  Our injury rate is extremely low in comparison to the individuals we have in our program and has gotten progressively lower since we have started.  I wish I could count how many injuries have been PREVENTED from our program because of better balance, stronger bones, ligaments, and muscles, and a harder focus on weaknesses.  I will bet that the prevention of injuries has surpassed the occasional injury of our clients 100 fold.

Do we do things in our program that promote injury? No, we do things in our program that promote results and push comfort zones so that our clients can get the best results possible.  You won’t see our clients balancing on one leg on a stability ball will performing an overhead press.  However you will see metabolic circuits using weights to challenge the individual.  You will see people who are pushing themselves to new levels of results by challenging their abilities, but in a safe manner.  And you will NOT see instructors yelling and screaming at clients because they are unable to perform an exercise.  Rather the instructor is coaching through the movement and/or offering a modification to a movement so the client is still able to perform the workout.

This is perhaps one of the biggest things that sets us apart from most bootcamp programs in the world (I can say this because I am a business coach for bootcamp business owners around the world).  The diversity of our program that allows for virtually all levels of fitness to participate in our program and achieve maximum results.  What else sets us apart is the family atmosphere all of our clients experience when they walk through our doors.  Every client is treated like an individual and is welcomed into our family with open arms.  These two things are not something someone would relate to a ‘bootcamp’ program.

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