Signs You’re Overtraining

Signs You’re Overtraining

It might sound unlikely, but it IS possible to train too much. Your body needs time to recover, otherwise you can do some serious damage. Some overtraining can take just a few days to recover from, but severe overtraining can take some months. With super intense workouts such as Crossfit and HIIT becoming more popular, I think it’s really important to know when you are overtraining and really listen to your body.

  1. You Feel Sluggish All Day

Intense training will fatigue your central nervous system. Overtraining can leave you will feel really sluggish with a lack of energy, which doesn’t seem to go away.

  1. Your Results Plateau

Overtraining can actually cause you to lose muscle and gain fat due to issues with your hormones. Your body will produce less testosterone and more cortisol. This causes your body to store fat.

  1. Extreme Soreness

Doing intense workouts will result in DOMS (delayed onset muscle fatigue), and this type of soreness is normal – it means you did a great workout! But intense and long lasting soreness probably means you’ve done too much.

  1. You Get Sick

Getting sick can be caused by a whole range of things, but if you’ve been generally healthy and find yourself still getting sick, it could be due to overtraining.

  1. Trouble Sleeping

When I exercise hard, I sleep awesome. But overtraining can cause you to have problems sleeping due to issues with your nervous system and hormones. If you’re having problems falling asleep, or are waking up a lot during the night, this could be due to overtraining.

No one will know if you’re overtraining except for you, so make sure you listen to your body. If you need a break, take it! It will be good for your body, I promise

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Love Your Current Body Shape

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I’m sure most people have parts about them that they don’t like or would like to change (me included). Being happy with your current body (regardless of whether or not you need to lose weight) can help you be in a more positive mindset and choose healthy behaviours that will help you change or maintain your weight.

A lot of people have trouble with this and I definitely do too. So here are my tips to help us!

  1. Don’t Compare Yourself To Others

This is such a hard one with photos of amazing bodies all over social media and everywhere else you look. But remember that everyone is different, and that person that you see with the amazing body on Instagram, may not be so perfect. Don’t compare yourself. This can be physically, but also in other aspects of your life. Accept that you can’t be the best at everything! Be happy with what you have.

  1. Don’t Talk Bad About Yourself

Do you ever look at photos of yourself and think, “I look fat”? Yeah me too. Some of you may think I’m crazy for even thinking this. But I just want you to know that anyone can think this about themselves. If you find yourself doing this, immediately try and think of something positive about yourself!

  1. Focus On What You Love

NOBODY is perfect. If you’re always thinking about your imperfections, you’re going to get down about it. Instead, think about all of the things about yourself that you love. Be confident!

Workout #6

Workout #6

This is a great body weight circuit that will burn lots of calories and leave you feeling amazing! It’s also great because you can do it when you don’t have access to a gym or any equipment. I like to do these sorts of circuits when I’m travelling.

  • 20 jump lunges (10 each leg)
  • 20 straight punches (20 each arm)
  • 15 burpees
  • 15 tricep dips
  • 10 step ups (10 each leg)
  • 10 push ups
  • 5 jump squats
  • 5 commandos (each side)
  • 1 minute rest
  • 1 min plank
  • 20 crunches
  • 20 sit to stand ups
  • 20 leg raise with reverse crunch
  • 1 minute side plank (each side)
  • 10 slow bicycles, 10 fast bicycles
  •  2 minutes rest. Repeat 3 times.
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WHY DO PEOPLE USUALLY REGAIN WEIGHT AFTER THEY HAVE LOST IT?

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Most people who lose weight regain some or all (if not more) of it back. Why does this happen? Why doesn’t the weight stay off for good?

Don’t Go For The Quick Fix

Most people who diet go for the quick fix, rather than thinking of it as a long-term thing. Eventually you’ll go back to your old ways and will re-gain weight, go on a drastic weight loss diet and lose weight, gain it back, and keep going through this yo-yo dieting cycle. When trying to lose weight, don’t be super strict on yourself or starve yourself. I know this can be hard, but it will backfire in the long run. If you deprive yourself, you will eventually give in. It’s not sustainable.

Change Your Lifestyle

The main thing to remember is HOW you lose the weight. If you do it by unhealthy means such as juice detoxes, fasts, crazy diets, etc, you’ll more than likely gain the weight back. You need to change your lifestyle so that it is healthy and more importantly, something that you are able to maintain forever.

You don’t want to slip back into old habits of eating badly and not doing any exercise. So if you know that you’re never going to live without chocolate – don’t! Just eat it in moderation. And if you know that you hate running and will dread working out if you need to run, don’t! Do another form of exercise instead. It needs to be a lifestyle that YOU can maintain, and this is different for everyone.

Don’t Expect Results Overnight

A lot of people will get disheartened if they don’t see results immediately and will then give up. Remember that it is going to take TIME. If it took you 6 months to gain the weight, it’s probably going to take you twice as long to lose it all. Remember, it is long term. Don’t expect to drop all of that weight in a matter of weeks. There’s nothing healthy about that.

Start Straight Away

As soon as you feel yourself slipping back to old habits, or can feel your clothes getting tighter, take action! It is much easier to lose a few kilos than it is to lose 10 kilos. Don’t let a little weight gain turn into a huge relapse. Make the change, before you make it harder for yourself.

Accept That It Will Be Hard Work

Yes it will be hard (especially at the start) and you may go backwards at times. It is going to take healthy eating, portion control, exercise, self control/discipline and CONSISTENCY. Accept that there is no magic pill or detox or quick fix, and that it is going to require a lifestyle change.

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Understanding Your Lung Health

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October is Healthy Lung Month, and for most of us keeping our lungs healthy is all about getting exercise. Whether it’s swimming laps in the pool, running a couple miles along a park trail or getting in a few good reps in at the gym, there’s a ton of great ways to keep your lungs working at their peak! First of all, to explain the best ways to keep your lungs healthy it’s good to know how lungs become unhealthy to begin with. There are the obvious ways to negatively impact lung strength and capacity, like smoking cigarettes or breathing air containing dangerous gases like radon or minerals like asbestos. Most commonly, smokers are the ones who are most at risk of developing diseases like COPD, emphysema and lung cancer, but that doesn’t mean non-smokers don’t have their own concerns. But not everything has to be so gloomy! There are a number of ways to reverse the effects of some types of lung damage, and plenty of ways to continue building strength and increase function.

Green and Clean: Indoor Air Quality

Studies have shown indoor air to be between two and five times more pollute than the air we breathe outside. Luckily, there are hundreds of easy ways to promote strong and healthy lungs both inside and outside your home. For example, did you know spider plants and Chinese Evergreens are great at removing certain types of household toxins, like acetone and benzyne, from indoor air? Not only will your air be cleaner and your home a little greener, you’ll be able to breathe easier knowing your home office and rec room have a little bit more feng shui!

Spring and summer are the perfect seasons for doing a wide array of home improvement projects. Painting, knocking down walls and adding on rooms are only some of the projects we take on, but how often do we think about the air we’re breathing in while we’re doing them? Make sure to wear a protective mask when doing any type of renovations to prevent breathing in household chemicals from cleaning supplies, adhesives and paints.

Proper monitoring and protection also keeps you from inhaling radon gas, which seeps into basements from underground, and asbestos, a mineral once commonly found in products ranging from cement and duct adhesives to caulk. Asbestos, in particular, is dangerous because decades later that exposure can result in a rare cancer called mesothelioma.

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The easiest way to keep your lungs in perfect shape is to get out and exercise! It doesn’t take much to strengthen them, either. Exercising only two to three times a week will improve your lung health and function, plus any type of exercise counts! Now you don’t have to feel guilty taking an extra lap around the block with the baby stroller or playing a few more minutes of frisbee at the neighborhood park. Aerobic exercises are a great way to improve lung function, especially when combined with a series of deep breathing exercises to strengthen the diaphragm. The diaphragm, a muscle that helps the lungs pull in air, does about 80 percent of the work every time you breathe. By performing deep breathing exercises on a regular basis, runners and other athletes are more likely to take better breaths while running and may feel less fatigued during a workout. In the end, that means you can work harder and for longer! It doesn’t take much to keep your lungs healthy, especially when combined with a good diet, routine exercise and avoiding cigarettes and other pollutants. By following these suggestions, you can breathe a little easier knowing you are doing the right things to keep your lungs safe.

 

Love and light,

Caroline

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Are Late Night Snacks Sabotaging Your Diet?

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People always say that you shouldn’t eat too much before bed, because you don’t have the time to burn it off… This makes sense. You do still burn calories while you’re sleeping of course, but not as many as if you were active. So is eating late at night really thatbad? And does it cause weight gain?

YES

Eating late at night may not be the main factor here. It is mostly WHAT you are eating. Most people snacking late at night are not eating healthy foods. Or if you’re out for dinner with friends, it’s highly likely that you will overeat. If you know that you have poor self control at night, then it’s best to just avoid snacking.

Also, if you have already eaten your recommended amount of food for the day, then snacking late at night WILL cause you to gain weight. This is purely because you have overeaten that day, not necessarily because it has been late at night.

NO

Eating late at night isn’t all bad, but it depends. If you haven’t eaten much during the day and eat a lot at night, it doesn’t really matter. As long as you’re eating the right amount of food for your body. Eating more of it at night compared to in the day, won’t make much difference.

If you have done a really hard workout at night and need to snack, then this is also fine. The best time to eat carbs and all food in general is within 90 minutes of exercising so you need to eat.

But of course, remember that while it is still OK to snack at night in these circumstances, WHAT you snack on is still important. Don’t starve yourself all day to come home and binge on junk food. Or use your workout as an excuse to pig out on dessert. If you’re hungry, have a snack, but make it a healthy one and preferably something high in protein!

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Workout #5

Workout #5

10 minute ARMAP (as many rounds as you can in 10 minutes, no rest)

  • Squat jump squat lunge combo x 8
  • Tricep dips x 10
  • Bench hops x 30 (15 each side)
  • Push ups x 10
  • Burpees x 10
  • Bear crawl x 6m

Followed this up with another (less intense, but still hard) circuit:

  • Kettlebell swings with 24kg kettlebell
  • Barbell push press with 20kg bar
  • Bicycle crunches
  • Weighted hip thrusts with 16kg dumbbell
  • Renegade row with 8kg dumbbells
  • Butterfly crunches

Complete each exercise for 40 seconds and then rest for 20 seconds. Once you have completed the circuit, rest for 1-2 minutes. Repeat x 2.