Some fitness fanatics believe that if a little exercise is good than a lot must be better. I should know, I use to believe that. And do I even have to add that I incurred significant leg injuries as a result of that attitude? Pay attention here people and learn from my mistakes.
Such fitness fanatics are quintessential overtrainers (or is that overachievers?), true type A personalities, constantly pushing themselves and never taking a rest or active recovery day. Somehow they expect their 50 year old body to bounce back as if they were 18 again.
Sorry to say that it doesn't work that way. If you paid attention to the recent Olympics and caught any of the interviews with 41 year old swimmer Dara Torres, then you heard her state that she cannot train the way she use to when she was a younger swimmer. To prepare and successfully compete in the 2008 Olympics, she had to be a lot smarter about how she trains. She needed more recovery time for her body and more core work and stretching.
Very interesting. This from an elite athlete who has competed in 5 Olympics.
What can us mere mortals learn from such an incredible competitor?
Well for one, your rest/active recovery days are just as important as your hard work-out days.
When you work out (particularly weight training) you are literally tearing down muscle fibers.
The rest days allow the fibers to heal and regrow, becoming stronger. If you don't allow your body the time it needs to heal, you will continually break down your muscles.
Result: disaster, commonly known as overtraining.
If you overtrain (and I have), instead of breaking down your muscle fibers, YOU will be broken. Overtraining can feel like a bad cold or mono-excessive fatigue, a bone tiredness, trouble sleeping, depressed, no interest in working out, possible (probable) injuries.
Does any of that sound like fun?
I can assure you, based on my own experience, it is definitely not fun. You must take rest days.
Active recovery days matter too-you can go for a 30 minute easy walk if you want to move your body or a light yoga class such as restorative yoga. Something that you consider very light to
light intensity. Certainly NOT 2 hours on the elliptical machine.
Ignore your body at your own peril. Rest is not a 4 letter word!
And yes, I can count.......
In Health,
Laura
Saturday, September 27, 2008
Monday, September 15, 2008
sugar and spice and everything nice
NOT.
Did you know that a Starbucks Venti 2% Peppermint White Chocolate Mocha has 600 calories and 95 grams of sugar? So Men's Health magazine reports.
95 grams of sugar is more sugar than the average person consumes in a day.
And this is for 1 (count 'em 1!!!!!) drink.
Men's Health magazine also states that a Jamba Juice Peanut Butter Moo'd Power Smoothie
(where do they come up with these names?) has 1,170 calories and 169 grams of sugar per 30 oz. serving. That's almost my entire caloric intake for a day! In one drink!!!! And almost twice as much sugar as the Starbucks Chocolate Mocha. Talk about a sugar high.
But the king (queen?) of caloric drinks is, as one would expect, a milkshake. Or should we call it a sugarshake? The winner is, drumroll please: weighing in at 1,660 calories and 160 grams of sugar per 20 oz, Love It size we have Cold Stone Creamery Oh Fudge! Shake.
Wowser, now that's a heavyweight! In all meanings of the word heavy. I think I'll stick with water for my beverage of choice. That's what this little girl is made of. Lots and lots of water.
In health,
Laura
Did you know that a Starbucks Venti 2% Peppermint White Chocolate Mocha has 600 calories and 95 grams of sugar? So Men's Health magazine reports.
95 grams of sugar is more sugar than the average person consumes in a day.
And this is for 1 (count 'em 1!!!!!) drink.
Men's Health magazine also states that a Jamba Juice Peanut Butter Moo'd Power Smoothie
(where do they come up with these names?) has 1,170 calories and 169 grams of sugar per 30 oz. serving. That's almost my entire caloric intake for a day! In one drink!!!! And almost twice as much sugar as the Starbucks Chocolate Mocha. Talk about a sugar high.
But the king (queen?) of caloric drinks is, as one would expect, a milkshake. Or should we call it a sugarshake? The winner is, drumroll please: weighing in at 1,660 calories and 160 grams of sugar per 20 oz, Love It size we have Cold Stone Creamery Oh Fudge! Shake.
Wowser, now that's a heavyweight! In all meanings of the word heavy. I think I'll stick with water for my beverage of choice. That's what this little girl is made of. Lots and lots of water.
In health,
Laura
Shoot yourself in the foot-part 1
We often are our own worst enemies. We seem to know the very best ways to trip ourselves up. Here is the first of several sure-fire methods on how to shoot yourself in the foot exercise wise. Remember what my jr. high principal use to say? "A word to the wise should be sufficient."
Heed his advice and avoid these pitfalls. Here's number one:
1. Do-it-yourself
The Do-it-yourself exerciser is "in-de-pend-ent". They do not require any instruction from anyone at anytime. They "vant to be alone darling" which is just fine generally. However they can't possibly know all there is to know about any given subject matter. In our present culture, in the age of information technology, it is IMPOSSIBLE to stay completely current and up-to-date on most topics. Therefore in their desire to be self-reliant (a very American trait, yes?) they are closing themselves off to multitudes of information which could be very important to whatever they're trying to accomplish.
As a personal trainer and fitness professional, I spent huge amounts of time on-line combing through fitness sites (good, bad and ugly), reading trade journals as well as popular magazines
and often conversing with colleagues about a fitness topic. This is my passion and I'm happy to spend my time this way.
Why reinvent the wheel? If a professional has the expertise and experience, why not take advantage of that? I guess the do-it-yourselfer would rather come up with a better wheel
(or it that mousetrap?) than heaven forbid, ask someone for help.
My advice: enlist some professional help and make your life a lot easier. You don't necessarily have to hire a trainer (although I'm almost always in favor of that-remember I have an agenda).
There's a ton of helpful information presented in classes or guided practices (like Masters Swimming, running clubs, etc)
And goodness sakes' don't shoot yourself in the foot. That hurts!
In health,
Laura
Heed his advice and avoid these pitfalls. Here's number one:
1. Do-it-yourself
The Do-it-yourself exerciser is "in-de-pend-ent". They do not require any instruction from anyone at anytime. They "vant to be alone darling" which is just fine generally. However they can't possibly know all there is to know about any given subject matter. In our present culture, in the age of information technology, it is IMPOSSIBLE to stay completely current and up-to-date on most topics. Therefore in their desire to be self-reliant (a very American trait, yes?) they are closing themselves off to multitudes of information which could be very important to whatever they're trying to accomplish.
As a personal trainer and fitness professional, I spent huge amounts of time on-line combing through fitness sites (good, bad and ugly), reading trade journals as well as popular magazines
and often conversing with colleagues about a fitness topic. This is my passion and I'm happy to spend my time this way.
Why reinvent the wheel? If a professional has the expertise and experience, why not take advantage of that? I guess the do-it-yourselfer would rather come up with a better wheel
(or it that mousetrap?) than heaven forbid, ask someone for help.
My advice: enlist some professional help and make your life a lot easier. You don't necessarily have to hire a trainer (although I'm almost always in favor of that-remember I have an agenda).
There's a ton of helpful information presented in classes or guided practices (like Masters Swimming, running clubs, etc)
And goodness sakes' don't shoot yourself in the foot. That hurts!
In health,
Laura
Mark Your Calendars!
October 15th is "Love Your Body Day" sponsored by the National Organization for Women Foundation.
The next time you see your reflection, I challenge you to say "hi gorgeous" instead of the litany of negative comments you usually hurl in your own direction.
Better yet, I DARE you to look yourself in the mirror deeply into your eyes and appreciate what you see. Your appreciation can be of any element of yourself-a specific physical trait, your spirit,
your aliveness, whatever you like.
I have friends who can't (won't) do this. They find it too excruciating to face themselves.
Personally that saddens me deeply to think that the people I have invited into my life as friends
and whom I care deeply about, cannot see their own beauty as I see it.
Why won't we give to ourselves the same gift of acceptance and love we give to our dear friends?
In health,
Laura
The next time you see your reflection, I challenge you to say "hi gorgeous" instead of the litany of negative comments you usually hurl in your own direction.
Better yet, I DARE you to look yourself in the mirror deeply into your eyes and appreciate what you see. Your appreciation can be of any element of yourself-a specific physical trait, your spirit,
your aliveness, whatever you like.
I have friends who can't (won't) do this. They find it too excruciating to face themselves.
Personally that saddens me deeply to think that the people I have invited into my life as friends
and whom I care deeply about, cannot see their own beauty as I see it.
Why won't we give to ourselves the same gift of acceptance and love we give to our dear friends?
In health,
Laura
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