<p class="quote" style="text-align: center;"><strong><span style="color: #993366;">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>
<p style="text-align: center;"><iframe src="//www.youtube.com/embed/TJXLDlAkIQw" height="315" width="420" allowfullscreen="" frameborder="0"></iframe></p>

<h2><span style="color: #993366;"><strong>My method has three defined stages;</strong></span></h2>
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[button text="1. The Free Falling Running Method" link="/phase1/"]
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	<li><span style="font-size: 12px;">3 unique sessions</span></li>
	<li><span style="font-size: 12px;">Running form analysis</span></li>
	<li><span style="font-size: 12px;">Education for improved running economy</span></li>
	<li><span style="font-size: 12px;">Re-program your technique</span></li>
	<li><span style="font-size: 12px;">Practice with drills &amp; skills</span></li>
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[button text="<strong>2. Intensity</strong>" link="/phase2/"]
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	<li><span style="font-size: 12px;">Assess current conditioning</span></li>
	<li><span style="font-size: 12px;">Calculate efficient training intensity</span></li>
	<li><span style="font-size: 12px;">Education on Zone training</span></li>
	<li><span style="font-size: 12px;">Define goals</span></li>
	<li><span style="font-size: 12px;">Test progress regularly</span></li>
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[button text="<strong>3. Personally Designed Plan</strong>" link="/phase3/"]
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	<li><span style="font-size: 12px;">Consider lifestyle, history &amp; interests</span></li>
	<li><span style="font-size: 12px;">Armed with objective test results</span></li>
	<li><span style="font-size: 12px;">Periodised monthly programs</span></li>
	<li><span style="font-size: 12px;">Defined order of development</span></li>
	<li><span style="font-size: 12px;">Training mind &amp; body</span></li>
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<div><img class="aligncenter size-full wp-image-1194" alt="stage1img" src="http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png" width="220" height="258" /></div>
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&nbsp;
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<h1><span style="color: #0000ff;"><b>PAMPY’S POST 21.14</b></span><b> – <span style="color: #000080;">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>
Morning Team,

Last week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”
<h3><span style="color: #993366;"><b>Client 1</b></span></h3>
He has not deviated from my principles – in either exercise or food choices, for over 16 <a href="http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg"><img class="size-full wp-image-1479 alignright" alt="plat" src="http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg" width="273" height="185" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?
<h3><span style="color: #993366;"><b>Client 2</b></span></h3>
This client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?
<h3><span style="color: #993366;"><b>Back to Client</b> <b>1</b></span></h3>
<h3><span style="color: #993366;"><strong><i>Answer</i>: 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></span></h3>
Before explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.
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<p class="MsoNormal">Equally, when you reach a weight plateau, consider it a landing towards your goal.<span style="mso-spacerun: yes;">  </span>After all once you reach your ideal living weight you’ll be holding this plateau forever – so consider it a practice session.<span style="mso-spacerun: yes;">   </span>If reaching your ideal weight was easy, free of challenges, the likelihood would be a return to poor lifestyle choices shortly after – we don’t want this.<span style="mso-spacerun: yes;">  </span>Sustained good habits usually takes time, and, more than often overcoming a few obstacles.<span style="mso-spacerun: yes;">  </span></p>
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Back to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.

The main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>
<ul>
	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href="http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg"><img class="size-medium wp-image-1480 alignright" alt="keto5" src="http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg" width="300" height="141" /></a>50 grams per day</b>. The <a href="http://www.ketogenic-diet-resource.com/daily-protein-requirement.html">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <span style="text-decoration: underline;"><a href="http://www.ketogenic-diet-resource.com/ketosis.html">ketosis</a></span> and stay there, which is the main objective of the ketogenic diet.</li>
	<li>The nutrient intake on a ketogenic plan typically works out to <b>about 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>
</ul>
<ul>
	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style="text-decoration: underline;">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body's ability to release and burn fatty acids (go into ketosis).</li>
</ul>
<ul>
	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>
	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>
	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>
</ul>
<h3><span style="color: #993366;"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>
<strong><span style="text-decoration: underline;">Here’s a session I would write to ensure breaking of 50mins.<a href="http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg"><img class=" wp-image-1414 alignright" alt="running strong" src="http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg" width="162" height="180" /></a></span></strong>

Warm up for 10mins @ 60-70% - nice and easy

2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float

6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)

Start with 6 reps and add another rep per week till you get to 10 reps.

Training both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)

BP