O'Leary Health and Fitness

How to get out of a weight loss plateau

** a plateau is not one or even 2 weeks of no scale changes

Make sure you are eating what you say and think you are!

Those bites, licks, tastes, they can add up!
Eating out is another one that can attribute to more calories than you think.

Bio feedback can influence the scale more than you think! This is why it’s important to continuously manage your sleep, stress, digestion.

Be consistent with water and sodium. Sure there may be times when you have more or less but aim to be consistent with this list of the time.

Most important this is to have more than just the scale to measure your progress!

Progress pictures (in the same sport and clothing is helpful)

Measurements, taken at the same spot each time.

And above all, stay patient!!! This is a journey so steps in and enjoy the ride!

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Coaching Packages - Presentation Check out this Presentation designed by stephanie o'leary.

Whether you’re new in the gym or looking to make the best use of your valuable time...

☑️ Have a plan-know what you’re going to do when you’re in there.

Not only will this give you structure but it will also optimize your time which will make it easier to show up consistently.

☑️Use proper form- You don't need to spend hours on tons of exercises and sets.

Do the right exercises with focused effort and intent and you'll get all the benefits with less chance of injury.

☑️Track your progress- getting stronger and executing the exercises with better form over time is the goal.

If you don't track you don't know.

☑️Enjoy your workouts- you won't stick to something if you don't enjoy doing it.

It's supposed to be hard, it's supposed to be challenging, but it should still be enjoyable.

Find something that adds to your life, not something that you dread.

☑️Stay consistent- The best program will yield no results if it's not done with some sort of repetitive consistency.

Make it a habit to just show up.

Some days will be better than others but something is always better than nothing.

☑️Don’t over complicate it- Simple is always best.

Over complicating things creates frustration and can be overwhelming.

Start so simple that it makes it feel crazy not to be able to do it.

Progress slowly as you go.

It's not as difficult as you might think.

Keep it simple

You don’t need to overhaul everything all at once with strategies that won’t last. ⁣
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Instead, keep it simple with habits that you can stick to.⁣
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☑️Drink more water. Often times we think we’re hungry when we’re actually just thirsty. ⁣
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☑️Keep temptations out of the house that test your will power every time you see them. ⁣
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☑️Limiting snacking and fill up at meals instead. Eating 3 meals until full with quality food goes a long way. ⁣
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☑️Don’t drink you’re calories, enough said. ⁣
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☑️Use low calorie sauces like hot sauce, soy sauce, G Hughs bbq sauce, mustard etc. ⁣
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☑️Eat more protein in your meals. Most women aren’t consuming enough protein. Not to mention protein is the most satiating macro nutrient. You will feel more satisfied after each meal and I promise, you will not turn into a body builder. ⁣
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You are not as far from changing your body than you think. Don’t make it more difficult than it has to be. Simple habits that you will actually stick to will bring you success. Just be patient. ⁣
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SUSTAINABLE CHANGES= SUSTAINABLE RESULTS⁣

Community is the difference between lasting change or just another thing you tried and failed.

The fact is if you want to change anything in life environment will always be the catalyst.

It’s human nature that we do whatever we need to do to survive in the environment we’re in.

Environment breeds behaviour.

If you want to change the way you think, the way you speak, the way you act AND the way you look and feel…then the smoothest path is to get around a community that supports that.

When you’re not fighting against the friction of being around people that don’t share your mindset of what it means to have a healthy lifestyle, then you go from trying to survive to straight up thriving.

If you want to make lasting change then YOU have to change.

Start by setting up your environment with a community of people that drive the kind of behaviour you know will push you in the right direction and keep you MOTIVATED!

That is why @ and I are launching the Sustainable Solution Community.

This is for you if you have goals you want to crush and just need the tools and environment of liked minded ladies to help you get there.

What’s included?

Individualized nutrition and guidance

Workouts customized to your individual goals.

New recipes

Progress tracker where you can document your progress to ensure your progressing along to your goals and overseen by us.

Group chat to keep you engaged, motivated and accountable

Community connections

Video library. If you aren’t sure of an exercise, we got you with video guidance

Monthly group coaching calls

Access to Andrea and I whenever you have questions, need support or whatever!

All of this for $100/monthly, can opt out at anytime.

If you show up, you have nothing to lose!

Who’s ready to continue to crush their goals with us?!

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You haven’t been making yourself a priority..⁣
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You’re busy running your kids around and feel unorganized and without a plan. ⁣
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You have an all or nothing mindset and have been on and off “diet plans” with no sustained success. ⁣
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You’re tired of the 1200 calorie diet that you try to stick to Monday-Thursday, before falling off with binges on the weekend. ⁣
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The Sustainable Solution is our NEW 60 day program. ⁣
For those that want to create new lasting habits that allow them to live and eat on their own terms WITHOUT following another diet again. ⁣
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When you learn to understand your body and what it needs, you stop trying to force yourself into someone else’s ideal lifestyle. ⁣
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That’s where the magic happens!✨⁣
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Build a healthy sustainable lifestyle around YOUR unique circumstances. ⁣
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The first round of 2022 kicks off January 10th and enrolment is officially open! ⁣
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A life full of the confidence & the self-trust needed to do the things you want to do, without being held back by fear of food or how you feel about your body. ⁣
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You’ll gain..⁣
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An understanding of nutrition and exercise and how they apply to you. ⁣
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A healthier relationship with food, one that doesn’t have rules, shame and guilt. ⁣
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✅Workouts ⁣
✅Recipe Book + Weekly Recipes ⁣
✅Sustainable Solution eBook⁣
✅Personalized Nutrition Coaching & Education⁣
✅On going support support and accountability⁣
✅Check in’s⁣
✅Access to O’Leary Fitness App to document progress and get 1 on 1 support⁣
+ more!⁣
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Diets and other challenges fail because they aren’t enjoyable, and make you do things that you won’t continue when it’s over.⁣
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Why not work with us in creating your own lifestyle around food and exercise that you actually enjoy AND will sustain?!⁣
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DM us to save your spot or learn more

TIRED OVERWEIGHT AND NO S*X DRIVE?!⁣
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With some light at the end of the tunnel coming out of this long stretch of Covid protocols, it’s time to ask the tough questions.⁣
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What have you done to get better?⁣
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What have you done to improve?⁣
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What have you done to change and bring yourself closer to what you’re capable of and where you really want to be?⁣
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As harsh as it sounds there is always a choice.⁣
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They can cancel social events, make you work from home, force you to wear a mask, and fill the news with stories to instil fear….⁣
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But, you always have a choice what you do about it.⁣
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Things happen all the time and we eventually get certain outcomes.⁣
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But somewhere in between the event and the outcome is a space reserved for our response, and ultimately that will decide our outcome, or result.⁣
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Because if it’s not Covid it will be something else.⁣
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If you don’t like the way your body looks, if you don’t like the way you feel in your clothes, if you’re tired of being tired all time it’s up to you to change it.⁣
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The world tries to normalize being out of shape by 30, overweight by 35 and next to zero s*x drive by the age of 40.⁣
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This isn’t normal!⁣
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Your habits over the last weeks, months and even years have put you right where you are right now, but if you make the choice this can be a good thing.⁣
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Because if your own actions got you where you are now, then your own actions can sure as hell get you where you want to be. ⁣
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Break free from what is considered normal.⁣
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There will be a crowd that jokes about gaining the “Covid 15” and complains about how hard things have been.⁣
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Things have been hard, but being out of shape is hard, being overweight is hard, hiding your body from your spouse is hard. ⁣
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If you want to change you can but, to get something different you have to do something different. ⁣
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Eat like an adult, exercise how you enjoy and make that YOUR normal. ⁣
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Your daily habits catch up to you and it’s your choice whether that’s a good thing or a bad thing.

Permanent Results Come From Permanent Change ⁣
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Be careful how you are trying to get results, because the results only last as long as you can last with the changes.⁣
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This is something I’m so passionate about and I try to spread this message to women every day.⁣
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Can you lose weight with some⁣ special shake diet? Sure.⁣
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Can you lose weight cutting out all carbs? Sure. ⁣
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But that weight you lost will only stay lost for as long as you can keep up with the lifestyle that got you there.⁣
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All any “diet” does is puts you in a calorie deficit.⁣
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That’s it, it’s not more complicated than that.⁣
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There’s many ways to do it but I don’t know about you but I enjoy carbs, and there’s way more to life than protein shakes, chicken b***s and egg whites. ⁣
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So if you want permanent change, you have to change permanently.⁣
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Find something you can sustain.⁣
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Easiest way to do that is surrounding yourself with people that share the same lifestyle you want.⁣
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Environment breeds behaviour.⁣
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You can eat like an adult AND eat for pleasure.⁣
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You can push yourself with exercise you enjoy, it shouldn’t feel like punishment.⁣
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Most importantly you can make lasting change living a lifestyle that works around your circumstances.⁣
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Family, jobs, other responsibilities; that’s the reality for most and that’s a constant.⁣
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Stop looking for a magic meal plan, a special exercise routine and a restrictive lifestyle.⁣
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Look for permanent habits you can sustain for the rest of your life, and you’ll be happy healthy and wonder why you didn’t do it sooner.

Scale fluctuations are normal but most of still freak out when we see them!⁣
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The scale fluctuates for so many reason that are completely out of our control.⁣
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☑️ Changes in hormones during your cycle so you’re retaining water⁣
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☑️You are stressed⁣
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☑️You didn't sleep good⁣
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☑️You ate later than normal the night before⁣
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☑️You had more sodium than normal so you’re retaining water⁣
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☑️You had an intense workout so you’re retaining water⁣
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Retaining water doesn’t mean you gained fat.⁣
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Bottom line, focus on what you can control..⁣
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Moving your body⁣
What you put in your mouth⁣
How you manage your sleep/stress.⁣
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Instead of comparing the day-to-day numbers compare the weeks, months and years.⁣
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If it is trending the way you want, you’re winning!🙌🏻⁣

GOOD VS. BAD FOODS⁣
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There are no inherently good or bad foods⁣
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BUT, there are foods that can make it easier OR make it harder for you to attain your goals. ⁣
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Cereal, ice cream, white rice, nuts, juice, wine. If any of those foods are regular parts of your diet that’s okay, but if you’re trying to stay in a calorie deficit and having trouble not eating too much, these might not be the right foods for you.⁣
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Fruits, vegetables, lean protein, oats. These foods help you get full quicker, stay full longer, and aren’t quite as calorie dense as the foods I mentioned before.⁣
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If your goal is to lose weight or lose fat, you have to be in a calorie deficit.⁣
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Some foods make it easier or harder to do that.⁣
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A perfect example is cereal. A usual serving is about 150 calories..⁣
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But unless you’re weighing it’s pretty easy to eat 3 servings of cereal without coming up for air haha.⁣
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But put 150 calories of strawberries in a bowl and you might come away quite satisfied.⁣
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Bottom line just know what you're signing up for when you chose your foods.⁣
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Pay attention to how they make you feel, and ask yourself not if they are good or bad but, are they right or wrong for you and your circumstances or your goals.⁣
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✨Accepting new coaching clients, application in bio ⁣

Is FOMO keeping you stuck?⁣
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Fear-Of-Missing-Out: those circumstances you find yourself in almost daily.⁣
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Someone brought treats in to the office and all your coworkers are eating the cupcakes like tic-tacs.⁣
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You just finished a great supper, and your husband sits down to watch tv with a bowl full of chips.⁣
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Deep down you don’t even want these foods, but there they are and all of a sudden you can’t stop thinking about them.⁣
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Are you afraid of missing out?⁣
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What about your friend Susie, who is raving about this new supplement, diet or exercise routine, that has her popping pills and powders, starving on cleanse drinks, and doing endless amounts of cardio?⁣
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You are perfectly happy with your daily walks, a couple strength training sessions a week, and eating…you know ACTUAL food, but geez Susie has lost so much weight! ⁣
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Do you jump to her program because you don’t want to miss out?⁣
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The list goes on, and we have been dealing with it since we were teenagers.⁣
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Peer pressure, that sometimes isn’t even pressure at all.⁣
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First it was parties you thought you just HAD to go to, now it’s TV shows that you just HAVE to binge watch because FEAR OF MISSING OUT.⁣
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You think you have to fit in, you think you have to keep up.⁣
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No different than people buying appliances, vehicles, or even houses just to be like everyone else.⁣
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It’s always amazing how so many correlations can be drawn from decisions and habits with food and exercise and all other areas of life.⁣
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One of the fastest ways to see AND keep fat loss results is to take ownership and stop giving other people the control❌⁣
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Why do coworkers get to decide that you’re eating cupcakes today?⁣
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Save the treats for things YOU want, and will actually enjoy.⁣
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If Susie wants to starve herself and do hours of cardio that’s fine, but don’t give her the power to make decisions on what exercise YOU enjoy.⁣
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The best way to eat and exercise is one that gives you results, you enjoy doing, and one that you can see yourself doing for the rest of your life.⁣
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Don’t let FOMO make you think any different.⁣

This one thing can make all the difference...⁣
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One of the things I have my clients do is eat that one meal they love and think that they “can’t have” when they are trying to lose weight.⁣
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Its NOT a cheat meal🚫⁣
Its NOT a free for all🚫⁣
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Its about working through the of the feelings of restriction and letting go of that “all or nothing” feeling that can come with food.⁣
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At the end of the day, if you cant eat that food while on your weight loss plan, you’ll just wait until your off the plan and end up eating that food AND THEN SOME.⁣
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So instead of cutting it out why not work on adding it in, and work on the mindset and the strategies that go into losing weight AND keeping it off for good?!⁣
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At the end of the day its never just about a single meal or a single workout, they’re all just a part of the big picture💗⁣
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