Switch it up. Your muscles will become used to performing a certain exercise over and over, to the point where you might not be seeing as many changes as you’d like. If that’s the case, it’s time to switch it up. For example, if you’ve been doing dumbbell presses and flyes for your chest, you could do bench presses and incline dumbbell flyes instead.
Change your cardio. Once again, your body will adapt to the same cardio exercise if you do it over and over. If you’ve been running on a treadmill indoors, take your workout outside and hit the streets. Or switch to a stair stepper or exercise bike.
Fix your Free Day. Has your Free Day become too free? Be mindful of what you eat, and focus on quality over quantity. Instead of an all-out binge on junk food just because you “can”, try planning out your free meals. If you want ice cream, have a delectable scoop of full-fat ice cream instead of devouring a carton of a low-fat version. Craving a hamburger? Skip the drive-thru, find the best burger joint around, sit down and savor every bite. And if you feel like eating healthy, embrace it. At this point in the Challenge, you may find that all you really want is a free meal once a week.
Review your nutrition plan. Take a look at your food log. Are there any areas where you could improve? Are you getting in all your meals, and planning them in advance? Read nutrition labels carefully and stick with fresh fruits and vegetables, lean cuts of protein and unprocessed carbs like sweet potatoes, whole grains and brown rice.
Watch your portions. If you feel like you are not making as much progress as you’d like, take an honest look at your portion sizes. At this point you are probably able to “eyeball” the majority of your portions, but it never hurts to double-check that each portion of protein is approximately the size of the palm of your hand and that each portion of carbs is approximately the size of your closed fist.
Drink your water. On a busy day, it’s easy to forget to drink your water. Keep a refillable water bottle with you at all times, and bring it with you to meetings and the gym. If plain water is boring, add some slices of lemon or lime or even cucumber to enhance the flavor.