Are you really listening to your body or are you allowing your expectations of yourself to speak for it?
Do you know when you can push yourself or when you may need to back down to recover?
I think it is fair to say ladies that we know when we can push ourselves. We feel strong, energized and have #confidence within ourselves that we can achieve the given workout or run. On the other hand, do you know the signs of overtraining and if you do are you ignoring them?
Here are a couple to think about and that I know I am currently dealing with. Don’t act surprised, I am human too. ;)
Chronic or nagging injuries
Stress or Depression
Ladies these are all important! Not only in regards to how we perform during our runs or workouts, but also our everyday lives. For example, metabolic imbalances affect not only our weight but can affect our reproductive system, something you should be concerned about no matter what stage your reproductive system may be in.
Let me keep it real for a minute. I have found with myself that it isn’t the effort that I have to put into my runs or workouts that I struggle with, I got plenty of effort. It is my own expectations that I place on myself. I should always do better, go stronger, or beat my last time. That is my real struggle, the perfection or near perfection that I feel I should achieve. Who can relate? Who has been there? Who else is shaking their head at themselves right now?
Guess what?? I am not perfect, you are not perfect, no one is perfect and we need to remember that! IT is OKAY to not have good days, it is OKAY to fail, but it is NOT okay to run your body down to the point that it isn’t functioning properly.
My advice?? Step back, listen to your body and what is telling you and not what your expectations are wanting you to believe.
Train Hard, Train Smart, and Have Fun,
Ask yourself, are you lifting the right amount of weight for your workouts?
There are different ways to determine the amount of weight you should be lifting for your workouts and of course one of the most popular ways is by determining your 1-Rep Max and then breaking that amount down my certain percentages to decide how much you should be lifting for a given set and rep range. Which can be motivating but also time consuming and confusing sometimes.
I came came across another method last night that I feel will work great in a small group training class, if you are at the gym, or even using your equipment at home. Say hi to the "Goldilocks Method" by Dan John. IMO this is a great method to use for your major and small lifts. Check out my short run down on his method in the video below and if you would like to read his full article for some additional information you can find it at https://bit.ly/2TViYJ7.
Make sure that if you give this method a try, you use a weight you are comfortable with but will challenge you at the same time. Comment below and let me know how it goes!!
Train Hard, Train Safe, and Have Fun,
Anyone that has been on a weight loss journey has experience that feeling of dread when they are asked to step on the scale. It is not only a rollercoaster with the numbers but the emotions too. Who can relate to what I am saying? Pretty much every female that I know!!
First I want to say “I don’t like the scale!” It doesn’t give us an honest assessment of what our bodies are really doing. I do prefer using body measurements, calipers, and the fit of our clothes. That being said there are times we do have to step on the scale and here are just a couple of questions to ask yourself when you see that number hasn’t moved or may have even gone up!
✔️Am I on my cycle or close to being on it?
✔️Am I retaining water?
✔️Am I stressed?
✔️Is this Monday or Friday?
Each one of these can cause that number to be up instead of down. Some women tend to bloat or retain water when they are on their cycle or are getting close to it. Then the day can make a difference since many of us tend to relax on our diet and workouts over the weekend but are stricter about it over the week. These are just a couple of things to think about, check out this blog on Dean Somerset site that will give you some more details.
Train Hard, Have Fun
Sleep sleep sleep!! I know many of my clients and I have a hard sleeping sometimes, for some it is most nights. It sucks, especially when you are hitting that stage where your hormones are changing. Now here is what I really want to talk about. Did you know that your sleep could also affect your bone health?
We know that the lack of sleep can affect our weight, balance, mood, and etc, which can lead to injuries like bone fractures or falls. According to one study that I came across bone formation peaks overnight which really isn’t all that shocking when you think about everything else that our body does when it is at rest, like muscle repair. But to be honest, I never really thought about the fact that sleep can help with bone formation.
Due to age and our hormones changing the amount of sleep we are getting has gone down and many have started turning towards some type of sleep aid to help with the issue. What if I told you that the use of some of these aids can alter your bone metabolism? There are studies that have shown an increased risk of fractures and falls when using medication that uses hypnotics or z-drugs and that caffeine can also have a negative effect by altering calcium absorption and homeostasis which our bones need. Melatonin is a popular one and as of right now is thought it helps by decreasing bone resorption and promoting bone formation. Improvement was found in the neck and lumbar spine, but other areas have not seen significant changes. I have included the link to the study below, it is long but worth the read.
Sleep is vital for us to function properly and yes some do have a hard time sleeping, but be cautious of the sleep aids you may be taking to help you sleep or those that you may be using to stay awake. Your bones are what holds your body up!
This is what can help! Implement a healthy diet, perform exercises that help with bone growth, and do your research when it comes to improving sleep. Go as natural as you can.
Train hard, stay strong,
What do all these pictures have in common? Besides the obvious that I am in them. 😁😁
Bone health! Each one of these will help with your bone health, actually any weight bearing exercises and a healthy balance diet will help lower the risk of osteoporosis!! Your bone health is important to know especially if you are entering perimenopause, menopause or are post menopausal. As we age our bodies don’t make new bone at the rate it use to, which means that they become weaker, brittle and break easier. One way to find out your bone health is by getting a bone density scan, but the recommended age for those aren’t until the age of 65.
This bugs me! Menopause does increase your risk of osteoporosis, which usually happens between the age of 40 and 50, and most studies in regard to bone health and women are done the menopause or post menopausal phase. So here is my issue, why make the recommendation for the bone scan to be at the age of 65. We know that the changes within our hormones affects our bone health, so why not recommend an younger age for the scan?
In fact in here is a direct quote from a study done in 2011, which can be found at
“Bone loss begins to accelerate 1–2 years before menopause, concurrent with the prolonged amenorrhea that characterizes the late menopausal transition. Importantly, these rates of bone loss are also influenced by body size, with greater bone loss in non-obese women and those with lower body mass, independent of differences in race/ethnicity.”
That means you are in the perimenopause phase! Look ladies I am just telling you this so you can take preventative actions to help with bone loss.
Maintain A Healthy Body Weight
Eat A Healthy Balanced Diet
Get A Body Density Scan, especially if you are starting to go thru perimenopause, menopause or are post menopausal.
1 in 2 women will have osteoporosis. Do all you can to help ensure you are not one of them.
Train hard and train smart,
Hi guys!! Welcome to my thoughts and just some health information that I hope you can use! Let me just state this now. I am not a writer, English major, or even a blogger, so there will be mistakes in here.