Tag Archives: health

A Break from the Weights

This year I’ve had to cut back on my weight training in order to focus on martial arts. Now I have my black belt testing starting later this month until the end of December. In particular, the fitness testing day comes in about six weeks. Due to the strenuous training needed to pass the tests, I’ve decided to stop weight training for the entire six weeks.

Aaaaaaaaah! *Insert freak out here*

I haven’t taken more than one to two weeks off from weight training since I was about nineteen. I am pretty sure I’ll go through some mental and emotional withdrawal, but I know my body will be the better for it.

This month to begin our black belt testing, we’ll be tested on two forms (katas) and ten combinations. Next month, our fitness testing will go something like this:

8am-10am Apprentice Class
Noon: 1 mile run on the track
100 pushups
100 crunches
100 deep squats
Sparring with the black belts, repeatedly
Nine Reaction Drills
Self Defence
Board Breaking

This is the day I’m training for. I’m acutely aware that my body cannot recover from training for this and weight training. I’m living the example I’ve been trying to convince people of for years, that more is not better. Our bodies are not machines. I’m going to have to sacrifice my weight lifting but I know the day I put that black belt around my waist, it will have been worth it.

(Wish me luck!)

With training partner Jennifer on the day we received our Apprentice Belts.

With training partner Jennifer on the day we received our Apprentice Belts.

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Filed under fitness, Goals, Health, Health Ally, martial arts

Never Quit

I didn’t have an idea in my brain jumping up and down to be noticed to be blogged about today, but what I was thinking about was how we often need cheerleading in our health and fitness journey.

I currently have clients preparing to compete in our fall classic show in several different categories, women’s physique, men’s physique, bodybuilding, figure and bikini. No matter what division they’re in, they’re about half way through their preparations and it’s one of the toughest parts of the contest prep. They’ve been at it for what seems like forever (almost two months) and have another two months to go. The excitement of beginning the prep has worn off and it’s still too far from the show to really be excited for the big day. They must trudge through the strict diet, intense workouts and cardio training even when they don’t feel like it.

At this point, I usually send them this poem to encourage them. It helped me a great deal when I was competing and it doesn’t just apply to competitors. The last two lines hit me the most and I hope it helps you as well. Please, never quit. Follow your dreams, reach for your goals and be the best you can be!

NEVER QUIT

WHEN THINGS GO WRONG AS THEY SOMETIMES WILL

WHEN THE ROAD YOU’RE TRUDGING ON SEEMS ALL UPHILL

WHEN FUNDS ARE LOW AND DEBTS ARE HIGH

AND YOU WANT TO SMILE BUT YOU HAVE TO SIGH

WHEN CARE IS PRESSING DOWN A BIT

REST IF YOU MUST BUT NEVER QUIT

 

LIFE IS QUEER WITH ITS TWISTS AND TURNS

AS EVERYONE OF US SOMETIMES LEARNS

AND MANY A FAILURE TURNS ABOUT

WHEN HE MIGHT HAVE WON HAD HE STUCK IT OUT

DON’T GIVE UP, THROUGH THE PACE SEEMS SLOW

YOU MIGHT SUCCEED WITH ANOTHER BLOW

 

OFTEN THE GOAL IS NEARER THAN

IT SEEMS TO A FAINT AND FALTERING MAN

OFTEN THE STRUGGLER HAS GIVEN UP

WHEN HE MIGHT HAVE CAPTURED THE VICTOR’S CUP

AND HE LEARNED TOO LATE, WHEN THE NIGHT SLIPPED DOWN

HOW CLOSE HE WAS TO THE GOLDEN CROWN

 

SUCCESS IS FAILURE TURNED INSIDE OUT

THE SILVER TINT OF THE CLOUDS OF DOUBT

AND YOU NEVER CAN TELL HOW CLOSE YOU ARE

IT MAY BE NEAR WHEN IT SEEMS AFAR

SO, STICK TO THE FIGHT WHEN YOU’RE HARDEST HIT

IT’S WHEN THINGS SEEM WORST THAT YOU MUSTN’T QUIT

 

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Filed under fitness, Health, Health Ally, Inspiration

Periodization Training

When planning your fitness program, it is a good idea to use the principle of periodization in order to make continuous forward improvement while avoiding burn out.

Periodization is a principle used in may sports. It involves planning your workout year into smaller segments to avoid overtraining while consistently making improvements.

Four to six weeks is about the right length of time for one program, but everyone is different and it really depends on the individual. My length of time is short, I can’t go more than four to five weeks of really intense training before I need a break. How did I learn that? By listening to my body over the years (and it took time!) and learning how much it could handle.

The length of time will also depend on how intense your workout weeks are. Easing into a program for a couple of weeks would allow you to go longer without needing a break. Don’t fall into the mindset that working out different body parts, or in different ways will give your body rest. When you workout, your entire neuromuscular system is affected every time, meaning it doesn’t matter if you’re training upper body one day and going for a bike ride the next, your entire body is affected and it needs breaks.

A week of active rest will gives your body time to recover, and helps you refresh mentally. Take it easy that week. If you’re lifting weights, lift at about 50% of what you normally do. If you’re swimming six days a week, back it off for two or three easy swims that week. Whatever your activity, you can apply the 50% per cent rule to give your body a rest, or take the entire week off.

After the rest week, ease back into your new program, steadily increasing the effort until you surpass the point you were at before you took the break. For a specific event, a running race, cycling race, physique competition, whatever it may be, work your way backwards from the date of the competition in blocks of weeks, figuring out where your rest weeks should fall so that you peak for the competition.

Using periodization will help avoid the stops and starts associated with overtraining and will have you progressing steadily to higher and higher levels of fitness.

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More is Not Always Better: How to Avoid Overtraining

The motto “More is not always better,” applies strongly to fitness training. Unfortunately, sometimes the more we push ourselves, the more we are at risk for overtraining.

There are several signs and symptoms of overtraining to be aware of. You may not experience all of these symptoms, but even a few is a good indication that it is time to take a rest day, review your workout plan and re-energize. You may experience any of the following: fatigue, frequent colds or sickness, injury, loss of appetite, insomnia or oversleeping, excessive muscle soreness, loss of interest in training, elevated resting heart rate.

The best cure is prevention, as they say, and there are many things that you can do to avoid overtraining. They are based on the fact that our bodies can only withstand so much training without getting some rest and recovery in return. If we want to be functioning in top form, we need to take some time and pay a little bit extra attention to our body’s recovery.

Ways to Avoid Overtraining

1)    Work at an Appropriate Level

If you’re new to working out or to a particular form of exercise, ease into it! The best intentions can lead to too much too soon and have you injured, tired and forced to quit because your body isn’t ready for it. Slow and steady wins the race.

2)   Get Adequate Rest

Your body recovers while it is resting, so it is vital that you get a good night’s sleep on a consistent basis. Set a bedtime for yourself and stick to it, getting your body used to falling asleep at an early time each night. If you need to, implement some techniques that will help you fall asleep. You can do relaxation exercises for your mind and body before going to bed, drink teas that help you sleep like chamomile, listen to relaxing music, or use some lavendar scented oils or candles. Don’t feel bad about taking naps, either! I use to get loss of productivity guilt when I took naps, but sometimes you need them!

3)   Keep a Journal

Writing down how you are feeling throughout your preparation will help you be aware of any symptoms that appear. If you are constantly writing in your journal that you feel tired or you feel as though a cold is coming on, you will recognize these things as signs you are overtrained. Many times we simply ignore the symptoms until they lead to devastating results such as a serious injury or negative changes in physique and performance. Be honest with yourself and be aware!

4)  Monitor your Resting Heart Rate

The best time to check your resting heart rate is first thing in the morning before you get out of bed. The first time you take it, the number is not that significant because we all have slightly different resting heart rates. It is the following heart rate checks that will let you know if something is wrong. If your resting heart rate rises significantly it is a sure sign that you are overtraining and need to ease up a little bit.

5)   Plan your Workouts Carefully

Trying to fit in cardiovascular training and strength training can overwhelm your body. Try to space out your sessions to give your body time to recover and always take at least one full day of rest a week!

6)   Take a 50% Week *

It is nearly impossible to work our bodies intensely for long periods of time without negative side effects. Taking a 50% week means cutting your weights down to 50% of what you would normally do, and taking it easy on the cardio and routine. This is better than taking a full rest week, but it will still give your body a bit of a rest. When you are excited and motivated for your fitness journey, the last thing that you want to do is stop training. On the other hand, if you end up overtraining, your body may force you to take time off or even keep you from workout out at all.

7)  Drink tons of water!

Not only a great way to burn fat, improve your skin, and keep energized, water is necessary for all of your bodies functions, including recovering from workouts. It is important to drink as much as possible, especially when you are training hard, sweating a great deal, or training in the hot weather. Set a goal and keep track of how much you drink in a day to make sure that you are getting enough.

8)  Take an anti-oxidant and other supportive supplements

Toxins are created in our bodies as a by-product from working out. Taking antioxidants such as vitamin c, alpah lipoic acid, grape seed, or grapefruit seed extract can help combat these unwanted toxins. Taking a multi-vitamin and mineral supplement will help your body stay healthy and functioning properly. Other supplements such as glutamine can be taken regularly after workouts and at night before bed to help the body recover from the stress of training.

9)  Recovery Aids

Anything that helps you relax and stimulates circulation will help your body recover. If you have access to a hot tub, steam room or sauna, use them at every opportunity. If you don’t have access to any of these facilities, simply soaking in a bath with Epsom salts or other rejuvenating oils, salts etc will be helpful. Another great recovery technique is the “hot/cold” shower. Although not always the most fun, it’s a great way to boost your circulation and you body’s recovery powers. After a few minutes of hot shower water, turn it to cold (as cold as you can stand) for a few minutes, return to hot and repeat. It is extremely invigorating! Another great treatment for hard working muscles is massage. While professional massages will provide you with the most effective results, even an amateur massage helps circulation and helps stimulate recovery.

You know your body better than anyone else, so watch for signs and symptoms of overtraining. If your body is telling you it’s time to ease up a little, you better listen or it will use harsher means of telling you in the form of sickness and injury. Be aware how your body is feeling throughout your training so that nothing holds you back from reaching your goals!

*I will be following up this post with one on Periodization, how to plan out your workouts to be the safest and most effective for your body

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Filed under fitness, Health, Health Ally, Pro Tips, Training Tips

Cross Posting

Today I’m blogging about blog posts. Is that cheating? Maybe. But it’s still blog post by me, so that counts. These posts are just a click away!

It was my turn over at our Inkpunks blog and I added a new post, called Writers Need Readers: Lessons from my Book Club. 

Over at Liz Strange’s blog, I’ve done  guest post that has gone live about my Health Ally efforts.

Thank you, Wickham out.

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Filed under Health Ally, Inkpunks, Sandra's Writing, Writing

Health Tips I Learned from my Cats

1. Sleep whenever you can.

It’s always a good idea to get enough sleep, but often we don’t get the sleep we need at night. If you don’t, well then if the opportunity presents itself, take a nap! I used to feel guilty about taking naps, like I was being lazy and/or not being productive. Turns out, I feel better and get more done when I can fit in a power nap.

trufflesboyfriend

2. After sleeping or sitting, always stretch.

You’ve all seen this, when cats get up, they have to stretch (usually at least twice) before they do anything else. Stretching is great for our bodies, to get out the kinks, get circulation back and to have our bodies functioning better. What if you were to do a nice big full body stretch every time you got up from your computer? You’d feel more cat-like and agile, I’ll bet.

spookyoga

3. Don’t eat too much or too fast.

If you do, you’ll upset your tummy. (and if you’re a cat, your quickly eaten dinner may end up on the floor) Sound advice, right? I think too often we forget that, though. Take your time, enjoy your food, and you’re less likely to overeat.

Trufflesnap

4. Bathe regularly and with great intent.

I mean it! Obviously good hygiene is important, but so is relaxing your body and brain. Relax, have a bath or a shower, or if you’re lucky to have access to one, enjoy a soak in a hot tub. Or just relax with your favourite downtime activity.

TruffleswatchesBuffy

5. Run around like crazy at least once a day, just for fun.

Whether you pretend you’re chasing someone or being chased, it doesn’t matter. Get up, move around, have some fun. (ie, move your body!)

SpookyTreecombo

6. Don’t take life too seriously.

Last, but not least, enjoy life and don’t take it, or yourself too seriously. Your mental and physical health will improve greatly.

spookygetagrip

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Filed under fitness, Health Ally, Nutrition Tips, Training Tips

Drink Up: The Benefits of Water

I wrote this for a Fitness Nerd column for the Functional Nerds, but now that the summer months are here for most of us, I thought it would be worth reposting. I can’t stress enough how vital it is to keep ourselves hydrated, not with gimmick drinks or high calorie fruit smoothies, but with water. Here are some things to help convince you to drink more.

Water helps metabolize stored body fat!!

Increasing your water intake can help reduce fat deposits! Your entire body needs water to function properly, including your kidneys and liver. If the kidneys do not have enough water to function properly, part of their job is put onto the liver. Metabolizing stored fat into usable energy for the body is one of the liver’s primary functions. If the liver is doing the job of the kidneys, it cannot do its job of metabolizing fat properly.

Muscles need water too!

Muscles need water to properly contract, and they will function at the best if they are fully hydrated. A body that is dehydrated is tired and weak!

Reduce water retention by drinking more water!

When you do not eat enough food, the body thinks that it is starving and will hold onto all the calories it can. Similarly, if the body doesn’t get enough water, it will hold onto every drop and holds it in the outside cells, causing a bloated appearance. If you’re feeling bloated, drink MORE water to help your body release what it’s holding. Want to feel and look leaner? Drink more water.

Drinking water helps get rid of body waste.

While losing weight, the body has a lot of waste to get rid of. Drinking plenty of water will help flush out that waste. YES, you’re going to have to use the little girl’s or little boy’s room more often, but that is how our bodies are supposed to work!

Dehydration can be Debilitating

Most people are walking around in a constant state of dehydration and don’t even know it. Dehydration to even small levels can cause headaches and extreme fatigue. Tired, cranky, not feeling your best during the day? Drink more water!

Bottled or Tap?

This is a personal choice, I’d recommend checking out your local water supply to see how it rates. Whenever possible I avoid buying plastic water bottles and have a few reusable water bottles instead.

 

But Drinking Water Isn’t Cool!

You can drink other things besides water (though I don’t recommend high calorie drinks, myself, I’d rather eat my calories) but make sure you also get the water in. Drinking diet pop, or other flavoured drinks are a poor replacement for actual water. Most people know tea and coffee are diuretics, so the water in your coffee and tea doesn’t count. The coolest thing you can do is take care of yourself.

The Numbers

The human body is about 60% water in adult males and 55% in adult females.

Water composes 75% of your brain.

Your lungs are nearly 90% water.

Water makes up 83% of your blood.

Water makes up 72% of your muscles.

Water accounts for 22% of your bones.

So how much water is enough?

The average of eight 8 ounce glasses a day is only a minimum.  **That amount should increase:

a)      if you have excess body fat to lose (additional glass for every 25lbs of excess weight)

b)      if you exercise-before, during and after!

c)      On hot and dry days

How to Execute

The easiest way to monitor how much water you drink is to fill a bottle with a measured amount, carry it with you and use it to drink from or pour glasses of water from. A one litre bottle (33.8 ounces for USA readers) is a great way to start. I drink 4L (about a gallon) of water on an average day. Using a 1L bottle makes that easy to track.

Let’s drink to our health, with a fresh, clear class of water!

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