When Enthusiasm Leads to Overtraining

I see it all the time. People set high goals for themselves at the beginning of the year and like a shooting star, they start off with a flourish and then fade away. Often, it can be due to overtraining. In their enthusiasm, people do too much at once, hitting the gym too often, dieting too hard and basically overdoing it. That leads to overtraining, sickness, injuries, lack of enthusiasm and eventually quitting. Here are some ways you can avoid being a shooting star, by pacing yourself and avoiding the dreaded burn out.

Ways to Avoid Overtraining

1) Get Adequate Rest

This means that you need to get a full night's sleep every single night.There's so much to do these days that often we end up staying up late and getting up early.Before you know it you are not getting adequate sleep.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 lavender scented oils or candles.

2) Use A Journal

Writing down how you are feeling throughout the program 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 over trained. 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!

3) Monitor your Resting Heart Rate

The best time to check your resting heart rate is first thing in the morning before you even 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 raises significantly it is a sure sign that you are overtraining and need to ease up a little bit.

4) Plan your Workout Days Carefully

Try to space out your weight training and cardio sessions to give your body time to recover.Never do weights more than two days in a row without resting, and always have at least one day per week totally off from working out and doing cardio.

5) Drink tons of water! (8 glasses +)

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.

6) Take a strong anti-oxidant and other Supplements

Toxins are created in our bodies as a by-product from working out.Taking antioxidants such as vitamin c, alpha lipoic acid, grape seed, or grapefruit seed extract will 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 recovery from the vigor of training.

7) 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 you can continue to make improvements without any setbacks!

New Client-Blatant Plugs for Writing Excuses, Twitter and My Training

Do you listen to the INCREDIBLY GREAT podcast, Writing Excuses? "15 minutes long, cuz you're in a hurry, and we're not that smart." Brandon Sanderson, Howard Tayler and Dan Wells host this snappy, informative podcast that never fails to inspire me and make me laugh. I follow all of them on Twitter (here comes another endorsement for the network..) and noticed that Howard Tayler, author of the comic space opera, Schlock Mercenary, tweets quite often about working out. I think we'd exchanged a few tweets (because that's how it works, folks, you can actually talk to famous people...) and then just last week he tweeted something about workouts or diet and I replied to ask him if he wanted help. Fast forward a week or so, and I'm now training wecartoonist and podcaster, Howard Tayler, in exchange for his help in promoting myself as an author. You know, for that day when I have more than two stories published. ;) 

He's included his decision to train with me on his blog HERE which is a great way to keep accountable, not to mention, give me a big promo shout out.

What's the point of my blog? Sheer self-promotion, really. And to say, hey, if you have a skill that you can exchange for help with your writing or promotion for your writing career, don't be afraid to ask!! (caveat-pg 13 rated skills only, please)

Good luck, Howard, we'll be watching...

Fit4Success Network has a Sponsor!

Our health and fitness network has a sponsor!!

As some of you may know, up until recently, Ning networks have been a free service. The one I created was something I was doing just for fun. I wanted somewhere people could come to encourage and support each other, as well as get more informatoin on
living a fit and healthy lifestyle.

Things changed and Ning is no longer free. Through their site I found a link to WEGO Health Portal, offering to sponsor health networks. I applied, and we've been accepted!!! Hooray! That means we can continue the network with ALL the features we're used to.

So, a huge thank you to WEGO Health, you can visit them here: http://www.wegohealth.com/

In honour of our new sponsors, I'd really like to increase content and participation, as well as the number of our members. So, please come by and check out the network, and if you like what you see, join up!! :)

Fit4Success

The Grouse Grind

So, have you ever climbed a mountain??

Here in BC, we have a fabulous hike UP Grouse mountain, called the Grouse Grind. (appropriate name!!)

I hadn't done it for over six years, my friend and I went today. It
says the average time is 1 1/2 hours, it took my friend and I 70 mins. Not
bad!! But WOW! It's tough!!!

Here's some stats a few pictures, we didn't take these pics, they're
from http://hapa-ning.com/2009/08/03/grouse-grind/ but it looks just
like it!!

Grouse Grind

Length:	2.9 kilometres (1.8 miles)
Elevation Gain:	853 metres (2,800 feet) - Base: 274 metres above sea level (900 feet) - Total Stairs: 2,830 - Summit: 1,127 metres (3,700 feet)
Statistics:	Annually, over 100,000 people hike the Grind™.
Average Time:	On average it takes up to an hour and a half to complete the hike. For novice hikers, up to two hours is recommended.
Participants:	Hikers range in age from 7 to 90, with an equal male/female split.

Workout Ebook

I have finally compiled and uploaded an Ebook Workout Program For anyone and everyone. 

The motivation for this book came from an author on Twitter, who, when I said I was thinking of doing a new workout book, asked for a "non-scary strength training workout." I understood what she meant and I put together a workout plan for anyone and everyone at every age, every level, to use and feel comfortable with. The exercises are simple yet effective, I've given photo examples of how to do each exercise and have also included extra information about weight training in general, cardio training as well as nutrition. This is it! This is all you need. ;)

It ended up being a 25 page book. In it you'll find:

• Information about Weight Training, including important points to remember and definitions of terms
• 10 stretching exercises including photographs demonstrating proper technique
• Full Body Workout Program, including photographs of the exercise demonstrating how to execute them
• 12 pages of nutrition information, including eating guidelines, sample meals, how to be a label reader, food journal and more!
• 3 pages of information on effective cardio training

Interested? Thinking about improving your fitness level??!! Want to look and feel great? *insert any other fitness hype you've heard over the years* except this time it's not a gimmick! This is a simple, straight forward and effective workout that doesn't promise overnight success, but will help you reach your fitness goals.

Visit my site to order and start the journey to a healthier you. :)