Third Struggle: Hitting Plateaus

Kevin Tamte, CPT, PN, TFW Level 1&2

Now, with the success I was having and the confidence I was gaining, things were going great, but that confidence was about to be tested quickly. I hit a plateau in my weight loss journey. The progress I had been making suddenly stopped. I found myself asking, “Why isn’t this working anymore? Is this all I can lose? What am I doing wrong?” These questions, and many more, swirled through my head.

Frustration started creeping in. I wondered if all the effort I was putting in was even worth it anymore. But as tough as it was, I knew I didn’t want to give up on the improvements I had already made. I had worked too hard and came too far to stop now. So, I decided to dig deeper and figure out what adjustments I needed to make.

I was confident that I had the exercise part down, at least that’s what I thought at the time. So, I shifted my focus to my nutrition. I started tracking what I was eating during the day, and that’s when I had an eye-opening realization. Something I probably already knew deep down but hadn’t wanted to face: I wasn’t eating enough vegetables or getting balanced, quality meals. Sure, I was eating, but I wasn’t fueling my body in a way that supported my goals.

Once I faced this truth, I began making changes. I started incorporating more vegetables into my meals. At first, it felt impossible, kind of like drinking enough water can feel when you’re used to skipping it. I could eat less healthy foods all day long, but getting even one serving of vegetables a day felt like a massive challenge. Still, I pushed myself to try. Slowly but surely, I began to consistently include veggies along with healthy proteins in my meals.

And guess what? The weight started coming off again, little by little. Progress resumed, and with it came a renewed sense of motivation.

It’s important to note that I was doing all of this with limited knowledge at the time. I was learning as I went. But even with my gaps in understanding, my commitment to keeping momentum in the right direction paid off. Later on, I’ll share more about some strategies and tools that might have helped me avoid frustration or navigate those tough moments more effectively. For now, the lesson is this: progress requires both perseverance and a willingness to adapt. When you hit a roadblock, don’t quit, reassess and keep moving forward.

Next, I’ll dive into the importance of staying consistent and how it can make all the difference in your journey.

If you want to connect regarding 1\1 personal training, programming, nutrition coaching or my Iron Brotherhood men's group please contact me at 651-815-9747 or email me at kevintamte@gmail.com

Second Struggle- Nutrition

Article by Kevin Tamte, CPT, PN, TFW Level 1&2

As I continued working toward my fitness goals, I realized something crucial: no matter how long I spent on the elliptical, I wasn’t going to make significant progress without addressing my nutrition. It became clear that improving my eating habits was the next big hurdle I needed to tackle.

At the start, my nutrition was far from ideal. My mornings often began with sweets—stopping at the gas station for donuts and a pop or hitting a fast-food drive-thru for a breakfast sandwich and another sugary drink. Lunch wasn’t much better, usually consisting of a sandwich, chips, and yet another can of pop. Dinner was often a rushed, thoughtless meal, accompanied by... you guessed it, more pop. Vegetables were almost non-existent on my plate.

I knew I couldn’t overhaul my entire diet overnight. Drastic changes felt overwhelming and unsustainable. So, I chose to make small, gradual adjustments—focusing on one habit at a time. My first step was cutting back on soda. I started carrying a large water bottle to work and made a conscious effort to drink water instead of pop throughout the day. This simple change had an immediate impact: I began feeling better, and the weight started to come off again.

Once I was consistently drinking water, I tackled the next habit: reducing fast food. To support this change, my family and I started preparing more balanced meals at home. This not only decreased our reliance on eating out, but it also encouraged us to include more vegetables in our dinners—something that had been sorely lacking before. It wasn’t about cutting things out completely; it was about making better choices and reducing how often I leaned on unhealthy options. These changes weren’t monumental, but they were manageable, and they worked. I was losing weight, feeling better, and building momentum.

But with every victory comes new challenges. Eventually, I hit a plateau.

Stay tuned for my next post, where I’ll share how I navigated that plateau and found a way to keep moving forward!

Do you need a different path for your nutrition? Contact Coach Kevin here and explore options for coaching and making the changes you need to make! Contact Kevin through our website and ask to speak to him personally! Feel free to email Kevin at kevintamte@gmail.com

Flexibility- How Can I Change It?

Article by: by Corinna Mickus-Botz, BS, CPT, CES, PN

What’s the first thing that comes to mind when you think about flexibility? Some crazy yoga poses? While those do involve flexibility, that's not what it’s all about. 

Flexibility is the ability of a joint or combination of joints to move through an unrestricted, pain free range of motion. It’s about being able to freely move your body!

Improving flexibility can have a positive impact on various aspects of your everyday life. Here are three ways:

1. Enhanced Physical Performance: Improve your overall physical performance in activities like sports, exercising, and even daily tasks. It can lead to a greater range of motion, making movements smoother and reducing the risk of injury. This means you can engage more fully in your favorite activities, whether it’s running, dancing, or just playing with your kids.

2. Reduced Muscle Tension and Pain: This can be especially beneficial if you sit for long periods or have a physically demanding job. Stretching and flexibility exercises can help alleviate back pain, stiffness, and discomfort, contributing to a more comfortable and productive day.

3. Improved Stress Relief and Mental Well-being: Flexibility training often involves stretching and mindful movement, which can promote relaxation and reduce stress levels. Engaging in activities like yoga or tai chi not only enhances physical flexibility but also encourages mental clarity and calmness, helping you better manage everyday stressors.

Incorporating flexibility exercises into your routine can lead to a more active, comfortable, and balanced lifestyle! If moving better is something that you are interested in, reach out to me today!

Go to: https://ohptfw.lpages.co/coach-corinna/