Intensity?

We live in a day where nutrition is hard and workouts are even harder.  Is all that necessary though?  Life is all about balance (which I preach all the time).  You can’t eat what you want and then punish yourself with exercise.  How will that leave you in 20 years?  Not in a healthy spot that’s for sure.  I was training one of my clients yesterday who just turns 79 today.  Sweetest woman!  We work on activities of daily living just to make daily living tasks easier for her.  Just things like bending over to pick things up, reaching in the cabinet to get a glass, and getting out of bed.  We take those things for granted when we are young and don’t realize what it will be like when we lack the strength to do those activities that are required just to survive everyday.  She was telling me about her past and how active she was.  Typically we think if we are active all our lives, those things will never be hard.  But she was very active when she was younger.  Then she said to me “I think I may have done a little too much.”   Activities that she really enjoyed, like golf were becoming hard on her joints and back.  THIS is why balance is so important.  It’s okay to do tough workouts a day or two a week, but I also take some days and do “light” workouts which I call “active recovery”.  It’s so important to listen to your body and not push beyond your limits on a constant basis.  After all we have only one body and when it’s worn out there’s only so much you can do to just to maintain a good quality of life.  So find that life balance and maintain that within limits.  Also, be sure to eat healthy so that you support your active lifestyle.  It can be a double edged sword if you are eating crap and then thinking that you can just work it off in the gym.  It doesn’t work like that and you will pay for that pattern later.  If you need help organizing a program to maintain this balance I’m always here to help!

Happy Friday!

Carrie

carriedandrade@gmail.com

Are you really in it?

You see all those that posts their workout programs on social media for a few weeks, it dies down and then you never see them again.  What happened?  The initial getting started (described by most as the “hardest” part of success) is really not the toughest part.  The hardest thing to do is maintain it for life.  How do we do that?  How can we choose an activity that we know we will stick to for the long haul?  Don’t think that you will get in the best shape of your life and then quit because you have achieved your goal.  Goals take maintenance too.  The first thing to be aware of is choose an activity that is realistic to long term.   Your body requires balance.  You can’t constantly beat it up and think it will not breakdown eventually.  Don’t forget about flexibility and rest along with your workouts.  This is the thing most people neglect because they focus on cardio and strength to look better.  Remember your body needs rest and flexibility training to support all that you do in your tough workouts.

  1.  Get 7-8 hours a sleep per night
  2.  Eat a balanced diet to help your body recover from your workouts.  Protein within 30 minutes after your workout is absorbed the best.
  3. Participate in a yoga class at least one time per week
  4. Avoid processed foods and sugar as it increases inflammation in the body
  5. Create a balanced workout routine.  Never do the same body part two days in a row and combine cardio with weights to work on endurance and strength.
  6. Rest at least one day per week
  7. Stay on a consistent schedule (exercise the same days and times if possible) to help your body adapt to your new lifestyle.  You may notice with a random workout schedule you may not see results as quickly and you sore more frequently.