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Work It Wednesday: 5 Ways to Prevent Over Training

Some signs of overtraining are obvious, while others you might not notice right away—muscle fatigue, persistent soreness, depression, elevated resting heart rate, loss of appetite, injury and insomnia are just a few of the warning signs. Luckily overtraining can be easily solved.  Connie, from our iFamily Mom & Dad Squad shares some tips on how you can prevent over training.  Take a look!

prevent over training

5 Ways to Prevent Over Training

I work out for a living.  It’s my job, it’s my passion, and it’s what keeps me sane.  But it is also something that I tend to do too much of.  There most definitely is too much of a good thing.  Working out too much or too hard can lead to injury, metabolism issues, and burn out.  It can cause fatigue.  You can make yourself sick. The dictionary states, “Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual’s recovery capacity. They cease making progress, and can even begin to lose strength and fitness.”

It is easy, especially if you are focused on a weight loss or muscle mass goal or a race, to lose sight of your need to rest.  Your body needs time to recover from a hard workout, rebuild itself and rejuvenate.  How much rest you need definitely varies from person to person.  Certainly, the better shape you are in, the easier the more intense workouts seem, and then it seems logical to think that you need less rest.  But that is not the case.  All fitness levels, body types, etc. need rest to recover.

Take a rest day or two 

Training 5-6 days a week can produce great results, but you will see even better results when you allow yourself to rest at least one-two days a week.  Take a break from the gym and let your muscles recover.  Go back refreshed, refocused and ready to take on a hard workout.

Vary your training

If you are lifting weights, change up the muscles you are working every day.  If you lift chest and biceps Monday, move on to triceps and back Tuesday and then legs on Wednesday.  Continue rotating and that will allow your muscles to recover from a tough workout.

Make sure you are eating enough 

Proper calorie intake can make or break a workout routine.  You have to take in enough calories to support your body through your tough workouts.  If you are trying to cut weight, you still have to eat to keep your metabolism revved and your body nourished.  It’s when you are not eating enough that your body starts to stress and hold on to what little fat and calories it is getting, leading to weight gain and a sluggish metabolism.

Foam rollers and stretching 

Roll out some of your soreness using a foam roller.  This helps relieve the soreness and tightness of overtraining.  Make sure to stretch—muscles tend to get tight after a tough workout, leading to prolonged soreness and loss of flexibility.

Take a break 

If you are really starting to feel fatigued and rest days aren’t helping, there is nothing wrong with taking some time off.  Stay away from the gym for a week.  Or if you have been doing cardio, lighten it to just walking for a week.  Put down the weights and take up jogging for a week.  Just give yourself a break.  Let your muscles recover.  Let yourself relax.  The gym will still be there when you are ready to come back.

Overtraining is a hard topic for me.  I tend to do too much all the time.  Between teaching classes, trying to get in the weight lifting I want to everyday and then getting in my cardio, I am working out sometimes two and three times a day.  And I am the worst injured person you will ever meet.  I do not do well with being injured or sick, as both take me out of my routine.  I have to remind myself that while exercise is good for me and what I enjoy, my body also needs rest.

Taking a rest day will not cause me to lose all my muscle mass.   If I miss one run or one stair stepper session I will not lose my cardio endurance .  I have to constantly tell myself to give it a rest and let myself recover.  I can’t teach when I am injured and I’m not a very good instructor if I am overly tired, so I am learning to find the balance there.

From iFamily to Yours,

 


Amplify Your Workout With These 15 Songs to Get You Moving!

What’s rhymes with workout?…  Playlist!  Well, not really.  But the two definitely go hand in hand.  Connie, From the iFamily Mom & Dad Squad is here with some Workout Wednesday motivation and a new playlist for you!

workout songs

Amplify Your Workout With These 15 Songs to Get You Moving!

When it comes to working out, there is one thing I can’t do without and that is a good playlist.  I was running one day and my iPod died.  And then I almost died.  My motivation definitely did anyway.  There is nothing better than a solid playlist ringing in my ears to get me pumped up and ready to go.  For the sake of genuine honesty, I wanted to let you all get a glimpse inside my iPod.

Now I am warning you, my taste in music can best be described by some as eclectic. Others may describe it as old lady/pop princess and still others may say I have no taste at all.  But, to that I say, to each her own.  I am going to set my iPod to shuffle and without any editing, I will tell you the first 15 songs that come up.

Give these a whirl on your next workout!

#1 Bill Medley-The Time of my Life from the Dirty Dancing Soundtrack

#2 Pitbull—Don’t Stop the Party

#3 Flo Rida—I Don’t Like It, I Love it

#4 Beach Boys—Kokomo

#5 Wheatus—Teenage Dirtbag

#6 Meghan Trainor—All About that Bass

#7 Corinne Bailey Rae—Put Your Records On

#8 Nate Dogg and Warren G—Regulators

#9 Brad Paisley—Beat this Summer

#10 Train—Play that Song

#11 Tech N9ne—The Waitress

#12 Jake Owen—Beachin’

#13 Lady Antebellum—Compass

#14 Abba—Waterloo

#15 Eli Young Band—Saltwater Gospel

Now, there is absolutely no rhyme or reason to this list, no set genre, no set era, no set anything.  And to me, that is the beauty of it.  And also the fun.  As I have learned from experience, it keeps me motivated and on my toes if my music is always changing.  So I update a lot and try to add things to my iPod that aren’t constantly overplayed on the radio.  And I know, some of you reading think I’m super out of touch for still having an iPod, but again, to each his own.  I don’t like to rely on Wi-Fi and cell phone signal to stream my music.  Besides, what Pandora station is going to play this variety for me?

My point is simply this:  Music is Motivating.

And you can’t count on your gym to play good overhead workout music, because, well, let’s just face it, what I think is good may not be what the next person enjoys.  Listen to what motivates and moves you!

Turn it up and get your sweat on!

From iFamily to Yours,

Connie


The Funny Things Kids Say… and The Mom Workout

Kids say the darnedest things, the say… just not always at the right moment!  Ruth, from the iFamily Mom Squad, is here to share with us some of the funny, and embarrassing things that her kids have said and done!

 

The Funny Things Kids Say

Sitting at the table the other day with my kids proved to be a bit humorous. This happens often as I have three at varying ages of 9, 6 and 3.  It just so happened on this day we were splitting a pepperoni pizza for lunch; a staple item in our house but usually not a topic of discussion. Today was different. After a few random topics of discussion, I stumbled upon a rare moment where my son also my oldest decided to educate his sister’s about the origin of pepperoni.

Now before I move ahead…

Let me say that this was funny because my 6 year old daughter seems to think she is a comedian lately and decided to show him up. My son relayed and I quote, “Do you know where pepperoni comes from?” My daughter said no, and he proceeded to tell her in the most serious of voices….”Pepperoni grows on a pepperoni plant. People pick it, cut it and put it on their pizza.” I had stepped out of the room to refill drinks and happened to walk in at this moment. Looking dumbfounded, I asked him, “What? Who told you that?”. To which he replied, “I thought because it had pepper in it, it grows off a pepper plant”.  I proceeded to tell him that pepperoni is a sausage and I threw out there, “Where does sausage come from?” My little comedian chimed in, “Oink, Oink!”

This just happens to be one of those embarrassing moments for my kids that I choose to remember.

It is a funny memory from a couple weeks ago that will be fun to remind him of when he starts dating! I have a special place to store these funny memories and it is known as an app called Little Hoots. This app is a fun discovery that I stumbled upon during the Turn the page KC event last month at The Sprint Center. If you want to know more about that event, be sure to look it up! It was free and the kids had a great time! Anyway, while walking around talking to vendors, I found a table sponsored by Little Hoots. The founder Lacey Ellis created this app as a way to help keep track of all the silly things her kids said. In this app, parents are able to record memories, modify design, font and color and save them on their device. This app became available to others so other families could have a safe way to store memories and connect them to social media as well. If you would like to learn more about Little Hoots, check out the app on your device (free) or check out their Facebook page!

As for me, I am going to go back to storing memories in Little Hoots and stocking up embarrassing moments for when my kids start dating…in hopefully no less than another 20 years! A mom can dream right?

And Then There Was… The Mom Workout

Last week I got this brilliant idea to start working out as part of my daily routine.

I am not talking about chunking out 30 plus minutes of my day to take a class or miserably fail at a yoga DVD, I am talking about building it into what I am already doing at home or out and about in my daily life. I decided that it would be easy and fun to do lunges in the hallway while putting away laundry,  squats while microwaving lunch and crunches during commercials.  This plan seemed fool proof and simple. I am sure I am not the only one to come to this conclusion either. So with an unknown success rate and a bit of motivation I decided to give it a try. Let me tell ya, the motivation DID NOT LAST. However, it did lead to a funny story.

I am sure many of you decided to check out the 59 cent pancake deal at IHOP on July 18th. Well…our family joined the parade, got a big table and started downing pancake meals. Despite taking my youngest to the potty right before dinner, she decided that she needed to go again when I was about 5 bites from finishing my short stack. Being a dedicated Mom, we ran to the bathroom as fast as we could. Thinking that this would be a quick visit, I helped her settle on the potty and then she proclaimed that she needed to pee and poop! In my head I am thinking, “Great…” but I tell her, “Okay honey, go ahead”. It was a small stall and I had nothing better to do for at least the next ten minutes, so I decided that it would be the perfect time for a mini workout.

It was wall push up time!

I straddled my legs, leaned forward and began doing pushups on the wall. It wasn’t the most sanitary of activities, but what was a Mom to do besides smell her daughter’s poo? I tried two handed and single handed. Not too difficult. My daughter, curious as always asked, “What are you doing?” “Exercise, sweetie.”, I said. I explained a bit more while trying to coach her to finish going potty. I did manage to get a bit of an arm workout and then finally she was done! It was my turn to take a tinkle. I sit down and my daughter starts doing her own version of pushups on the wall with her pants still down! Only, they don’t look like pushups. She is bopping her hips back and forth singing, “Poopy town, poopy town, poopy town!”, just as someone else walks in. Meanwhile I am trying to convince her to finish pulling up her pants and shhh so we can leave. She of course being my little stinker thinks that she is hilarious and keeps right on singing. I finish up and yoink her pants up so we can wash our hands. All the while, the mystery person in the bathroom is snickering in the stall next to us. Embarrassed, I hoist her up on the sink to wash her hands and get the heck out of there. The last thing I want is to see this person face to face. Needless to say, I haven’t gone back to that workout routine.

Have you had a funny or embarrassing moment with your kids?

Share it with us!

From iFamily to Yours,