So I've been put on exercise restriction of sorts, and I won't lie. It sucks for me. I literally get high off working out, and it's been like withdrawal this past week not to be allowed to start my day with mega-endorphins. Ive also been given a meal plan which also sucks but in a different way than many might think. But I have learned a few things I want to share with you all.
The main thing I've learned is that it is possible to overtrain. It is possible to stress your body out with too much exercise. My advice for this that I am taking for myself is to train smarter, not longer. Give a little bit less time to give more effort in a shorter session. You'll get a lot of calorie burn and endorphins, AND the bonus of some free time.
Even if you eat so healthy like I do, you have to make sure you're getting your macronutrients. Don't count calories! Count your proteins, carbs and fats if anything. But really just try to find a balance between eating right and eating enough to fuel yourself.
The last thing I'll share is something I learned while learning to calculate macronutrients. Um, nutrition facts labels are allowed to lie about calorie counts. It's true they are given a certain "percentage of error" but until I started these calculations, I had no idea how off some of them were! Something I've been eating that was 140 cal on the package was actually 207!!! I'm sorry but that's a huge difference! Enough to make me swear off ever counting calories again! Besides, you enjoy your meals more when they aren't math problems. Lol
So this is what I've learned and I really hope you guys find this as useful as I have. I'm not sure it's changed anything yet, but I'll keep you all updated :)
Thursday, March 22, 2012
Friday, March 9, 2012
Focus on the finish line
I don't feel like working out today. That happens sometimes. It happens to all of us.
But I'm going to go to my workout class and do my cardio even though I don't feel like it. What is motivating me?
The feeling I know I'll have after finishing a great workout. It's a high that will carry me through the day and night ahead of me. If I focus on getting that feeling, I know I'll make it to and through my workout today.
Think about what is at your finish line? Is it a feeling? Is it a number on the scale? Is it a jean/pant size? Is it the pride of accomplishment?
Whatever it is, let that be your guide. Let that bring you to a gym or class even when you aren't really up to it. Let it bring you to the end of your finish line. :)
But I'm going to go to my workout class and do my cardio even though I don't feel like it. What is motivating me?
The feeling I know I'll have after finishing a great workout. It's a high that will carry me through the day and night ahead of me. If I focus on getting that feeling, I know I'll make it to and through my workout today.
Think about what is at your finish line? Is it a feeling? Is it a number on the scale? Is it a jean/pant size? Is it the pride of accomplishment?
Whatever it is, let that be your guide. Let that bring you to a gym or class even when you aren't really up to it. Let it bring you to the end of your finish line. :)
Friday, March 2, 2012
Gonna be a busy day!
We all get busy. Really busy. And getting a workout in isn't always a reality. Today, I have just about a thousand things to do that will take up most of the daylight and moonlight hours I've got, so I have t get creative with how I'm going to get my fitness time.
The thing is, many people think that when you work out, you have to do it all at once or it isn't affective. Now, I'll admit that you get much better cardio training when you run/ride/walk longer distances as it helps develop your cardiovascular stamina, but when it comes to the goal of burning calories, it is the same amount burned whether you do it all at once or 5 minute at a time spread out throughout the day.
So if you have 5 minutes here and there, do a small bit of a workout and it will all add up at the end of the day!
Want to get 30 minutes of fitness into your day? Try any combination of these 5 minute workout ideas that you can do at home, at work or almost anywhere!
-Walking/running the stairs. Find one or two flights of stairs, in your home or at the office or anywhere, and walk/run up and down them for a quick five minutes. This is amazing cardio exercise and it can build great calf muscles and quadriceps.
-Jumping jacks. I know they seem simple and even juvenile, but jumping jacks are hard-hitting cardio moves that burn crazy calories in short bursts. Doing these for five whole minutes can be tough, but the rewards of getting through those 5 minutes are incredible for your body, both inside and out.
-Lunges. You literally can do these anywhere there is a floor. Do these without taking breaks in between (remembering to switch legs intermittently of course) at a semi-swift pace and you'll be toning your legs and glutes as well as burning serious calories in a short 5 minute burst.
-Sit-ups/Crunches/Hover or Plank position. If you have any amount of clean, useable floor space, you can drop and give yourself 5 minutes of great ab work. Combine all of these moves (crunches, full sit-ups, bicycle/cross crunches, plank/hover) or do 5 minute sets of each, and you'll be well on your way to adding up some great ab workout time.
-Dance. Put on your iPod or mp3 player or radio and get down for just 5 minutes. That's pretty much two songs, give or take a few seconds. You will have a great time dancing to your favorite songs, and if you really start moving, you'll be able to burn some serious cals without even thinking about it. It's pretty much like doing zumba class 5 minutes at a time.
-Stretching. Reach down and touch your toes. Sit on the ground cross-legged and reach forward, draping your body over your legs. Sit in child's pose and reach your arms out in front of you. Standing with your feet 2 feet apart, stretch over to each side. Do these or any other stretches for 5 minutes and you will be gaining flexibility and creating long, lean lines with your muscles.
You can do all 6 of these in a row if you have 30 minutes, but really there is no need. You can do these 5 minutes at a time, hours apart, and you will still get the same results. Want a 60 minute workout? Do any combination of these 5 minute bursts 12 times to equal 60 minutes, throughout the day.
You don't need to do it all at once. It is so rare that people have 60 minutes to themselves nowadays. I know I'll be using these moves tonight as I head to dance competition with my studio. In between their dances, I'll find a corner to myself in the theatre hall and get to work. Just 5 short minutes here and there. This is really the workout plan that ANYONE can do. :)
The thing is, many people think that when you work out, you have to do it all at once or it isn't affective. Now, I'll admit that you get much better cardio training when you run/ride/walk longer distances as it helps develop your cardiovascular stamina, but when it comes to the goal of burning calories, it is the same amount burned whether you do it all at once or 5 minute at a time spread out throughout the day.
So if you have 5 minutes here and there, do a small bit of a workout and it will all add up at the end of the day!
Want to get 30 minutes of fitness into your day? Try any combination of these 5 minute workout ideas that you can do at home, at work or almost anywhere!
-Walking/running the stairs. Find one or two flights of stairs, in your home or at the office or anywhere, and walk/run up and down them for a quick five minutes. This is amazing cardio exercise and it can build great calf muscles and quadriceps.
-Jumping jacks. I know they seem simple and even juvenile, but jumping jacks are hard-hitting cardio moves that burn crazy calories in short bursts. Doing these for five whole minutes can be tough, but the rewards of getting through those 5 minutes are incredible for your body, both inside and out.
-Lunges. You literally can do these anywhere there is a floor. Do these without taking breaks in between (remembering to switch legs intermittently of course) at a semi-swift pace and you'll be toning your legs and glutes as well as burning serious calories in a short 5 minute burst.
-Sit-ups/Crunches/Hover or Plank position. If you have any amount of clean, useable floor space, you can drop and give yourself 5 minutes of great ab work. Combine all of these moves (crunches, full sit-ups, bicycle/cross crunches, plank/hover) or do 5 minute sets of each, and you'll be well on your way to adding up some great ab workout time.
-Dance. Put on your iPod or mp3 player or radio and get down for just 5 minutes. That's pretty much two songs, give or take a few seconds. You will have a great time dancing to your favorite songs, and if you really start moving, you'll be able to burn some serious cals without even thinking about it. It's pretty much like doing zumba class 5 minutes at a time.
-Stretching. Reach down and touch your toes. Sit on the ground cross-legged and reach forward, draping your body over your legs. Sit in child's pose and reach your arms out in front of you. Standing with your feet 2 feet apart, stretch over to each side. Do these or any other stretches for 5 minutes and you will be gaining flexibility and creating long, lean lines with your muscles.
You can do all 6 of these in a row if you have 30 minutes, but really there is no need. You can do these 5 minutes at a time, hours apart, and you will still get the same results. Want a 60 minute workout? Do any combination of these 5 minute bursts 12 times to equal 60 minutes, throughout the day.
You don't need to do it all at once. It is so rare that people have 60 minutes to themselves nowadays. I know I'll be using these moves tonight as I head to dance competition with my studio. In between their dances, I'll find a corner to myself in the theatre hall and get to work. Just 5 short minutes here and there. This is really the workout plan that ANYONE can do. :)
Thursday, March 1, 2012
Never give up
In dealing with the fact that my body sucks at what it's supposed to do, I wanted to remind everyone that giving up is never a true option.
We all plateau in our Fitness progress. We all hit walls along the way. The important thing is to find either a different path around the wall or the tools to climb over it when it's there in front of you.
I have tried everything I could think of to get over or around my wall. Everything that is safe, anyway. And I refuse to put my life in danger to look a certain way, so I will stay with only safety in mind. While nothing has worked, I just keep getting back on the proverbial horse and trying again. Ooh! Maybe I should take up horseback riding again and that might do the trick?! Lol jk
The thing is that I refuse to give up in my body and my health and you all should never give up either. Even when it seems hopeless just know that you are stronger than anything that stands in your way. Always.
Change up your routine a little bit each time and you'll find your fitness formula eventually. Get back on your horses every time you fall off. The people who love you will be there to help you get back on the saddle if you need them :)
We all plateau in our Fitness progress. We all hit walls along the way. The important thing is to find either a different path around the wall or the tools to climb over it when it's there in front of you.
I have tried everything I could think of to get over or around my wall. Everything that is safe, anyway. And I refuse to put my life in danger to look a certain way, so I will stay with only safety in mind. While nothing has worked, I just keep getting back on the proverbial horse and trying again. Ooh! Maybe I should take up horseback riding again and that might do the trick?! Lol jk
The thing is that I refuse to give up in my body and my health and you all should never give up either. Even when it seems hopeless just know that you are stronger than anything that stands in your way. Always.
Change up your routine a little bit each time and you'll find your fitness formula eventually. Get back on your horses every time you fall off. The people who love you will be there to help you get back on the saddle if you need them :)
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