Archive for November, 2012

Are You Over Training?

 

Hemp FORCE Protein
A quick post that should help anyone who's in a rut or who might not know it, but is over training.

Things to consider:

  • Train smart: be as structured as possible. Use periodization and keep records of workouts and how you feel.
  • Sleep more: it's an overstated but underestimated fact that the body repairs all systems when it's been stressed, i.e., strength training, intense cardio workouts, athletics events, etc.
  • Eat better: stop skipping breakfast, limit your high glycemic foods, consume grass fed beef, wild caught fish, and other "clean" meats and pile on a rainbow of vegetables at each meal.
  • Exercise less: not a typo! Over training begins when someone isn't seeing the progress they want so they begin to train harder, more frequently, and rest less.  The body needs adequate rest to respond to the appropriate amount of exercise.

Signs of overtraining:

  • Poor sleep: when you begin to over train all aspects of your recovery also begin to suffer.  Sleep may become interrupted and you will experience signs of exhaustion and fatigue.
  • Chronic injury: once overtraining starts to set in and your sleep is effected, your bumps and bruises will magnify and last longer. Your recovery time will take much longer and you might even carry around sore joints for long periods of time.
  • Acne breakouts:  over training takes a toll on the bodies homeostasis (internal regulation). Once over training reaches a maximum the interrupted homeostasis starts to express itself externally in the way of acne and other blemishes.
  • Feeling depressed: after nights of poor sleep, aching joints, and an interrupted homeostasis symptoms of depression may appear.  Once over training reaches this point it's time to refer to the four steps above these signs of over training.

Take over training as serious as you do your overall health.  With the proper programming you should be in the clear.  If you suspect you are already over training it's not too late to change your process!  Leave comments or questions here.

Until next time-Eric

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Goal Setting and Action Plans

 

Hemp FORCE Protein

Setting an effective goal is a challenging task when starting any program especially for one's health and wellness.  Follow these few steps to set up your action plan to accomplish your goal.

1. Define your goal: It isn't enough to simply say "I will lose weight" or "I will start exercising".  Make a statement and derive the rest of your plan based on that statement.  Say your long term goal is to lose 8 pounds using exercise for your main modality. Your defining goal statement should look something like this; "I will exercise two to three days a week for the next 30 days".  This statement is called an outcome focused goal.  An outcome focused declares what your long term goal is and puts a time stamps it as well.

2. Create and action plan: Now that you have your outcome focused goal it's time to hit the gym!  What are you going to do though?  Don't just decide to walk aimlessly into the gym trying to figure out what your'e going to do once you get there.  Make action steps or an action plan that specifies you researching gyms around the area, or doing 30 minutes of walking, 20 minutes of circuit training, or taking an afternoon group exercise class. Remember, you were specific about the frequency so make sure you put time aside for your action steps.

3. Execute and revisit (Hint; set your action plan for two weeks at a time so you can evaluate if your plan makes sense for you.): Once you find the right gym or decide to walk for two to three days actually do it! Reward yourself for completing your activities every two weeks.  Take that time to review your progress and ask yourself if you enjoy what your doing and make modifications if needed.

So there you have it.  A simple and full proof way to set goals and follow through.  I like to keep things as simple as possible and this is about as simple (but effective) as it gets! If you have questions send them here.

Until next time-Eric

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