What Does Your Resting Heart Rate Tell You?

A good way to measure your health is through your actual heart rate. A quick and easy way to measure is to take your index and middle fingers and place them on your wrist or on the side of your neck until you feel a pulse. Count the number of beats in 30 seconds and then double that number to get your beats per minute or bpm.

RHR- Resting Heart Rate:

Your RHR can be one of the most important numbers in helping you gauge your fitness and health. It is the number of times your heart beats in one minute when you are at rest. It is the action of the heart contracting and pumping a reduced amount of blood while you are not as active. A stronger heart will contract stronger and less frequently, as it can pump more blood with each contraction. Typically we want the number to be between 60-100 bpm for the average adult, or 40-60 bpm for trained athletes. To get this number you would wear a fitness tracker or heart rate monitor while you sleep. Otherwise, you can manually take your resting heart rate using the method above upon first waking, before moving and getting out of bed.

What can affect your heart rate?

There are several factors that can affect your heart rate:

-medications

-temperature and humidity

-age/gender

-fitness level

-exercise

-caffeine

-other factors...

What can affect your RHR?

Several above factors are taken into consideration when determining your healthy resting heart rate. There are other factors that can influence your RHR such as:

-chronic stress

-not enough sleep

-overtraining or exercising too much

How can I improve my resting heart rate?

To improve your RHR, work on the following:

-Consistently get 30 minutes of daily exercise- alternate low intensity/impact with higher intensity modalities.

-Maintain a healthy body fat percentage- ideally under 25% for both men and women.

-Reduce stress- try daily walks, yoga, tai chi, meditation, etc

-Get adequate sleep- aim for 7-8 hours each night

-Eat a healthy whole foods diet - eliminate processed foods and sugar

-Don't use tobacco products

Resting Heart Rate Chart for men and women:

(https://www.pinterest.co.uk/explore/resting-heart-rate-chart/)

If you have any concerns regarding your heart rate, it is always best to consult your doctor.

Stronger Booty = Stronger Run

Are you a runner who wants to sprint faster? Run longer distances? Experience a more powerful run? Then be sure to add these lower body exercises to your training schedule to build a stronger booty! A well trained butt is more than just sexy, it is functional too!

Your gluteus maximus is the largest muscle in your body. It can produce a lot of power that can translate to a stronger and more enjoyable run. Your "glutes", more commonly called, also support your back and ensure proper form when you are performing squats and lunges. They work with your hamstrings for hip extension and forward propulsion. They help stabilize the pelvis when walking, running, or climbing. A strong fanny can also improve your posture and help alleviate hip and knee pain, and help to prevent common injuries such as shin splints, runner's knee, and IT Band issues. If you have a weak gluteus maximus, then other muscles have to compensate and this can create all kinds of problems.  Add the following exercises to create a powerful booty that will not only look great, but will improve your run too!

1- Bulgarian Split Squat- Place the top of your left foot on a bench/plyo box and step your right foot out far enough away from the bench that when you lower your pelvis toward the ground your knee tracks right over your ankle. Lower down and straighten your right leg to rise back up. This is one rep. Complete 10-12 reps before switching legs. Complete 3 sets on each leg. *You can make this more intense by holding 8lb dumbbells in each hand while doing the exercises.

2- Single Leg Deadlift- Stand on your left leg with your right leg behind you. Square your hips and shoulders forward. Keeping your back straight, hinge forward from the hips and reach your hands toward the ground. Return to standing, and this completes one rep. To make it more challenging you can hold the 8lb dumbbells in this exercise too! Complete 10 -12 reps on each leg for 3 sets.

3- Goblet Squat- Stand with your feet shoulder-width apart and hold an 8lb dumbbell at your chest with both hands. Push your butt back and bend your knees to squat down as far as you can comfortably, while keeping your knees in line with your toes. Push back up to standing to complete one rep. Complete 3 sets of 10-12 reps.

4- Glute Bridge- Lie on the floor on your back. Place your feet flat on the floor close to your butt. Place the dumbbells far up on the thighs, one in each crease of the hip. Press your hips in the air until they are fully extended, then slowly lower them down. This is one rep. Complete 3 sets of 10-12 reps.

5. Lateral Band Walks- or "The Walk Of Shame!"- Place a hip band or Superband just below the knees. hinge forward from the hips and push the butt back to come into a 1/2 squat position. Clasp your hands together in front of your chest. Take 5 small steps to the right, leading with your heels and bringing the trailing foot in slowly and firmly as to not slam into the leading foot. Reverse direction for 5 steps. This is one set. Complete 3-5 sets.

Always be sure to warm up pre-workout and stretch post-workout for best results and to prevent injury. These exercises are intended for healthy, injury-free adults and should be performed with proper form in addition to other lower body muscles for a well-balanced training session. It is always best to work with a professional trainer or running coach for optimal benefits. 

Best in Health,

Carol Keller CINHC, E-RYT200, Fitness Trainer and Weight Loss Specialist

Creator of My Healthy Friends Fitness Group

https://www.facebook.com/groups/myhealthyfriendsfitness/

https://www.linkedin.com/in/carolannkeller

Did Someone Catch The License Plate Of The Truck That Ran Me Over?

I got out of bed this morning feeling like I have been hit by a big box truck! The only thing I could catch on the license plate were the letters "D.O.M.S."!

So I changed up my workout 2 days ago and I think every muscle in my body hurts today. Anyone who has ever trained hard or started a new workout program can relate Im sure. "D.O.M.S.", or Delayed Onset Muscle Soreness does not discriminate against age, gender, or between the novice or well trained athlete. Changing up your routine can most often jump start your stalled progress, but sometimes those victories can make us walk a little funny for a couple days or have trouble lifting our coffee cup! haha!

What causes delayed onset muscle soreness? DOMS is caused by microscopic tears in the muscle fibers which leads to inflammation during the repair process resulting in muscle growth. Some folks wear it as a badge of honor that they had a kickass workout, and some see it as a sign that they pushed too hard in their workout. Whichever group you find yourself in, just know you are not the first to be hit by the DOMS truck and you wont be the last. It is all part of the process. However, here are a few tips to help your recovery process along:

-Make friends with your foam roller. I have a love-to-hate relationship with mine. Who knew a cylinder of foam could be so evil and yet so effective? Use your body weight to roll out the tightness in major muscles and connective tissue. Remember to breathe!

-Get up and Move!- I know the last thing you are thinking about is more exercise when you are feeling the victories of the previous session right? But active recovery can increase the blood flow and help alleviate some of the soreness.Go for a walk or maybe a swim. Try a gentle yoga class!

-Massage. Getting a sport's massage can help to work out those knots and kinks. Plus, it is relaxing and important to your overall self care!

-H2O. Be sure to stay well hydrated before, during, and after your workouts. Dehydration can actually create muscle soreness and cramps- so drink up to help everything flow!

-Take preventative measures. Preventative does not mean avoidance. Nor does it mean you wont reap the benefits from a less intense session. If you are new to a particular exercise routine or have taken some time off, the best way to help reduce your muscle soreness is to start with a proper warm up. Do a couple sets of the exercise with just body weight and/or very light weights. Take it slow- slow and steady wins the race!

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

How To Stay Healthy On Road Trips: Part 1- Exercise

ROAD TRIPS are a wonderful way to see the country and create some fun memories with your travel companion! But wow! Can they ever throw a monkey wrench in your exercise plan if you aren't careful! I am currently on a road trip relocating from California back home to Indiana, and after 3 days on the road, I am getting pretty creative with my exercise efforts!

HOW TO EXERCISE FROM YOUR CAR SEAT:

Stopping for gas and potty breaks are few and far between, so I had to get creative in ways to move my body. Sitting for hours at a time wreaks havoc on your circulatory system as well as your metabolism! So every hour, on the hour, I turn up the radio and alternate between the following exercises for 3 songs:

- Glute Squeezes- Just like it sounds! Contract and release those muscles in your backside!

-Toe Raises- Tap your toes to the beat! Alternately or at the same time!

-Heel Raises- Tap your heels to the beat, alternately or simultaneously- you can even alternate with toe raises!

-High Knee Marches- Great for your hip flexors and core! Feel free to even throw a few punches in to get the upper body moving as well!

-Rib Isolations- Get jazzy! Lift and press your ribcage to the right, and then repeat to the left!

-Adductor Squeezes- Inner thigh strength happening right here! Make a fist, put it between your knees, and squeeze your knees into your fist for a count of 10, rest for a count of 5. Repeat.

HOW TO EXERCISE AT A REST STOP: 

Rest stops can be a perfect place (as long as the weather is conducive) to squeeze in a heart raising "quickie"! Here are a few ideas!

-Tricep Dips- Find a picnic table and sit on the edge of the bench placing your hands on either side of your hips. Walk your feet out until your bottom is off the bench and you are holding yourself up by the palms of your hands. Lower your bottom until your elbows are at 90 degrees and then straighten your arms without locking your elbows.  Try to complete 10 reps!

-Step Ups-Step up onto the seat of a picnic table, then step down. Lead with your right foot 5 times, then switch and lead with your left foot 5 times. If the bench is too high, try this at the curbside and double the repetitions!

-Jumping Jax- Good old-fashioned jumping jax are a great way to get your heart rate up and the blood flowing! Try to complete 1 min.

-Walk!- Walk a couple laps around the rest stop. Try to walk for at least 5-10 minutes.

-Stretches- After getting your heart rate up and/ or completing a few strengthening exercises, spend some quality time stretching. It will feel good and help to work out the kinks! Try a standing quad stretch, a standing forward fold, or lengthen your body by reaching and holding your arms overhead!

Try to make a goal of stopping every 2 hours for a stretch when on a long road trip and get regular intervals of movement while in the car. With a little creativity, your body will feel so much better for it! Stay tuned for  "How To Stay Healthy On Road Trips: Part 2- Best choices At Restaurants and Truck Stops" ! Until then...

Best in Health!

Carol Keller

Holistic Health Coach and Fitness Trainer

My Healthy Friends Fitness

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

Men Who Practice Yoga Are Sexy!

When some men think of yoga they think of a non-masculine, incense-burning group of ladies getting into positions they feel men just are not equipped to replicate. My own husband used to be one of those men. When we first met he came to a yoga class I was teaching. He could barely touch his toes because his hamstrings and back were so tight. He actually said "men arent made for this!".  He lifted weights regularly and often pulled his back out doing so. Oh buddy....was he a challenge! But he was not alone in his misconceptions of yoga. That was 7 years ago.

Today we are seeing an awakening of the male population regarding the benefits of yoga. Many male athletes have embraced a regular practice and one athlete has even created "Broga"- demonstrating the strength and flexibility benefits of yoga in a no-nonsense format.

Did you know yoga was created by men and practiced by men originally? Warriors used yoga to prepare for battle by strengthening themselves both physically and mentally. Focus on the benefits you will gain from your practice and less about what your buddies will think. You will feel awkward at first. You may think like my husband did and say "you want me to do whaaaat?" You may be the only dude in the class. However, you will learn that practicing yoga is very internal. Everyone is not thinking you are the "creepy guy" in class, they are focused on their own internal evolution. Come to class with a sense of humor and a lot of patience and you will do just fine. Here are just a few benefits you may experience!

-Improved flexibility- which will help with injury prevention when you are lifting weights, or even bending over to tie your shoes!

-Increased strength- you will be training your muscles in new ways. Dont discount the challenge of using your own body weight!

-Stress reduction- learning to "let go" and "breathe" will carry over into your life off the mat with enough practice!

-Improved productivity at work- a regular yoga practice can help improve your focus and memory retention. It can lower stress and give you more clarity for the daily challenges at work!

- Improved sex life-I thought that may grab your attention! In addition to the benefits of flexibility, yoga increases blood flow, boosts stamina, and creates a better body awareness to "control" your energy- which can transform your sex life! Enough said? ;)

No matter what your age or fitness level, yoga is for every BODY. Try several classes with different instructors and you will find one that fits your needs and personality. Look for a class designed for the top benefit you are seeking. The following are a few different styles of yoga, and from these there are many variations.

Hatha- good for beginners, slower paced, focuses a lot on breathing and relaxation.

Astanga or Power Yoga- some experience with yoga poses is best in this type of format. The pace is a flow moving from one pose to the next. In Power Yoga you will not typically experience any of the spiritual aspects, but rather more emphasis is on the physicality of yoga.

Yin- is wonderful for chillaxing! Most of the poses are performed in a seated or lying position and the class format is designed to bring about a sense of calm by holding deep stretches for up to five minutes.

Try one that reflects your reason for going. Try them all! You never know what you may fall in love with!

  

 This is the guy who couldnt touch his toes and thought "men arent made for this!" Two years later he not only had experienced the benefits of his practice, but was teaching and inspiring others! Yoga for him consists of many push-ups, muscle-firing holds, a lot of goofy jokes and classic rock. There is a style for everyone! 

Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
https://www.facebook.com/groups/myhealthyfriendsfitness/

HOLIDAY SURVIVAL FITNESS CHALLENGE

Daily exercises to help you survive the month of December!

1- 10 jump squats, 5 regular push-ups, 25 bicycle crunches

2- 10 jump squats, 5 regular push-ups, 25 leg lifts

3- 15 jump squats,  5 triceps push-ups, 25 reverse crunches

4- 15 jump squats, 7 triceps push-ups, 30 sec plank

5- 20 jump squats, 8 regular push-ups, 45 sec plank

6- 20 jump squats, 10 regular push-ups, 1 min plank
7- REST DAY

8- 1 min wall sit, 5 burpees, 5 ball passes (pretend if you dont have a ball)

9- 1 min wall sit, 6 burpees, 5 ball passes

10- 90 sec wall sit, 7 burpees,  10 ball passes

11- 90 sec wall sit, 8 burpees, 10 ball passes

12- 2 min wall sit, 8 burpees, 15 ball passes

13- 2 min wall sit, 10 burpees, 15 ball passes

14- REST DAY

15- 15 plie squats, 5 bridge-to-planks,  5 supermans

16- 15 plie squats, 5 bridge-to-planks, 5 supermans

17- 20 plie squats, 8 bridge-to-planks, 8 supermans

18- 20 plie squats, 8 bridge-to-planks, 8 supermans

19-25 plie squats, 10 bridge-to-planks, 10 supermans

20- 25 plie squats, 10 bridge-to-planks, 10 supermans

21- REST DAY

22- 5 clockwork lunges each leg (lunge forward, then to the side, then to the rear), 10 triceps dips (from the floor or chair), 30 sec side plank each side

23- 5 clockwork lunges each leg, 10 triceps dips, 30 sec side planks each side

24- 8 clockwork lunges each leg, 10 triceps dips, 45 sec side plank each side

25- REST DAY

26- 10 clockwork lunges each leg, 10 triceps dips, 45 sec side plank each side and add hip drops

27- 10 clockwork lunges each leg, 10 triceps dips, 45 sec side plank each side and add hip drops

28- 20 athletic stance squats, 10 push-ups, 25 bicycle crunches

29 25 athletic squats, 15 push-ups, 30 reverse crunches

30- 2 min wall sit, 10 burpees, 2 min plank

31- 10 clockwork lunges each leg, 15 triceps dips, and 1 min side plank each side (hip drops optional)

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness

The Scoop on Fat Loss

Clients come to me all the time with goals to "lose 10 lbs, 15 lbs" or to even weigh what they did in college. I try to explain to them that if they are wanting to look leaner and to feel better, then it is fat they are wanting to lose, not necessarily weight.

The number you see on the scale can be deceiving. Our weight can fluctuate due to many factors: water loss/retention, muscle loss/gain, it is hard to determine what we have "lost" when we focus solely on the number on the scale.  If you can lose 10lbs in one week on a detox or an extreme calorie restriction diet- you are losing water weight and/or even muscle. On the other hand, if you are eating a balanced diet and lifting weights you may not see a decrease in weight but you may notice your clothes are fitting a little less snug- you may be gaining muscle and losing fat. There are many benefits to the latter. 

 Building lean muscle or even maintaining the lean muscle you already have will help you to burn more calories at rest by keeping your metabolism running efficiently. This means your body is working WITH you to reach your goals, not against you while you are sitting at your desk at work. How do you accomplish this? Strength training. There are many benefits to strength training- it strengthens your joints and bones, helps improve your posture, helps prevent injuries, fights depression, gives you a sense of power and confidence, and helps with fat loss. So, a date with the weights at least 3x a week can help you reach those goals to look leaner, even curvier! But what else can you do to help your body lose fat?

-Add protein to every meal! Protein helps to build and maintain muscle. It has a high thermic effect too, which means your body burns more calories just to digest it. Win!

-Eat more healthy fats! Healthy fats promote fat loss- who knew?! They help keep you more satisfied and they slow down digestion so your body is hard at work at burning those calories! 

-Check your calories! Dont be fooled by calorie restriction diets and starve your body of the valuable nutrients it needs. The different nutrients in the foods we eat will determine whether we turn on those fat burning engines or we store fat for survival. If we dont eat enough, we will turn on those fat storing engines because our bodies will be worried about when it will get its next food source. You may damage your metabolism, lose precious muscle (which burns more calories to lose the fat!), and may be more susceptible to weight gain when you eat normally the next day!

-Add supersets to your weight lifting routine! Supersets are performing two exercises back to back with no rest in between. They are fast and efficient for fat burning results!

-Winning is everything! And YOU are a winner! Set one small, attainable daily goal and commit to it! This way you will feel successful. Successful people never give up! 

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Women and Weights

Weight training can shrink the fat!

For many years women were afraid of weightlifting because they believed they would get "big and bulky". I would like to set the record straight as I still hear female clients say "I dont want to get bulky, I just want to tone."  Well my friends, pick up those weights if you would like that sexy, lean physique- or even if you would like to add some curves!

While I will always encourage my clients to love their bodies, I also encourage a strong, healthy body- inside and out. At some point in our 30's we begin to lose muscle mass, even if we remain active. The amount we lose can, in some part, be determined by how active we remain.

We all know that cardio exercise is great for our hearts and helps to keep our blood pressure in check. But for a well rounded fitness program, we also need resistance training. Lifting weights can help you "build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain." (http://www.webmd.com/fitness-exercise/the-basics-build-muscle-for-better-health). Adding more muscle mass can also help boost your metabolism, which also declines with age. This means you will be burning more calories at rest. A more efficient metabolism can help you achieve the shape you desire.

So, with all these benefits that we find in the free weights section of the gym, why do we still see more women over on the treadmills and ellipticals, trying to annihilate every calorie they have eaten that day on their already low calorie restricted diets? It is because for decades women have believed this method was the key to successful weight loss. But this is part of the misconception- we need to be more concerned about fat loss than the number on the scale. And the key to achieving fat loss is weightlifting!

Let me lay your fears to rest- lifting weights will not make women big and bulky- unless it is a personal goal of yours and you train in such a way to do so. By nature, women do not have enough testosterone in their bodies to add bulk like a man can. Women body builders work extremely hard to achieve the physique they desire, through proper diets, rigorous workout schedules, and oftentimes  supplementation. The average woman following a well-balanced, clean diet and adding 3 strength training workouts per week  to her overall fitness plan will not achieve those kind of results. However, if you want to get "toned", you will need to lift. And you will need to lift heavy (please work with a trained professional to determine the most effective and safest workout for you).

So you decide to give weightlifting a try- where do you begin? My first suggestion is to hire a trained professional to customize a workout for your specific goals and your specific level. Oftentimes people will read an article, or workout with a buddy who has been lifting for a while and think they are on the right track. What works for one person does not necessarily work for another. My workout may not be a good workout for you. Your weaknesses and strengths may be different from mine. I may be recovering from an injury you dont have. My goals may be different from yours. There are many variables. A professional can create a specific program for you and coach you to your specific goals.

What can you expect after getting started? Expect some soreness. Because you are challenging your muscles in a new way, you may experience DOMS- or Delayed Onset Muscle Soreness. This is normal, and it does go away. You can also expect a possible increase in weight- however, you will experience a decrease in fat, which you will notice as your clothes become looser fitting. Some experience a slight increase in appetite, this is normal as well. When you weight train, your muscles tear on a microscopic level and then repair to become stronger- this takes energy, so your nutritional needs will change to accommodate. Again, working with a professional trainer or health coach can be beneficial in knowing what to eat, how much, and how often. Dont forget, that weight training boosts your metabolism, so you will be burning more calories, so you will be hungrier and able to eat more food without it going to your hips.

So hopefully I have helped debunk the misconception some women have that they will get "bulky" lifting weights. There are so many benefits to be gained from strength training. So ladies, keep your treadmill and elliptical workouts for days you need a good emotional release, and dont be afraid to "get ugly" on the other side of the gym with the big boys!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Tools of the Trade: Weight Lifting Gloves 101

If you are new to weight lifting, there are a few tools of the trade that can help make your workout stronger, safer, and more enjoyable. Today I would like to talk about weight lifting gloves.

Do I need to buy gloves?

Wearing special weight lifting gloves can help you in several ways

-You can get better traction/grip on the weights so they dont slip out of your hands, allowing you to lift heavier without as much worry.

-They can cushion your hands for better comfort and help protect you against calluses and bacteria left behind on the equipment.

-Some have built in straps for added support for your wrists.

How do I know how to choose the right pair for me?

To determine how to choose the right pair of gloves, first determine how intense and often is your workout? If you lift heavy and often, I suggest investing in gloves with real leather for durability, more padding for comfort, and with wrist straps for more support. If you lift lighter loads or workout less often, then I would suggest a lighter weight version with less padding. Gloves typically are sized as S/M, M/L, and XL. Try them on and see what feels most comfortable. The glove should fit snugly on your hand but not too tight. Your fingers should be able to flex naturally and comfortably. 

How do I care for my gloves?

Your gloves will need be be washed or replaced every 3-6 months depending on how often you use them and with how much intensity. I have replaced mine as often as every 6 months and as long as every year depending on my current workout schedule. If you would like to try to wash them, I suggest soaking them in a sink of warm water and mild detergent for several hours, rinsing well, and letting them air dry. You will know when they need to be replaced if you notice the following:

-Is there still enough cushioning or has it worn down?

-Are there any tears in the padding or fraying threads?

-Do they still fit snugly on your hands? and does the closure still work properly?

If you find your gloves to be in poor condition, dont wear them like a badge- replace them! You will have a greater workout experience!

Where can I purchase gloves?

You can find weight lifting gloves in any sporting goods store, as well as many sporting goods sections in stores such as Walmart and Target. You can order them on line too! Prices vary, but I usually pay around $10-$15. 

I hope this helps those who may be new to weight lifting. You dont have to be a power lifter to reap the benefits of wearing weight lifting gloves! 

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

"If This is Liquid Awesome, Then I Must Be Badass!"

Does this look like you after a workout? I am typically drenched after an intense run, cardio, or weightlifting session.  Most of the time I laugh it off and say something  like "this is liquid awesome!" or "I earned every drop!". However, how much sweat is actually normal during a workout?

Sweating is a normal bodily function. We sweat to regulate our body temperature and our glands are more active in hot temps, during exercise, or even when we find ourselves in stressful situations. We have between 2-4 million sweat glands and although women have more than men, the glands are more active in men.  Losing about a liter of water during an intense workout is normal- but there are no steadfast amounts, everyone is different.  Fit people tend to sweat sooner, but less fit folks tend to sweat more- this can vary. There are many variables that come into play such as the number of sweat glands you have, body size, genetics, gender (not always the case), and if you are just naturally prone to sweating.

Excessive sweating during exercise is not necessarily a concern. It only becomes a concern if it is effecting your workout or it is bothering you. Here are some things you can try if you prefer to show the world a little less "liquid awesome":

- Wear lightweight, breathable fabrics that wick away moisture

-Purchase breathable athletic shoes

-Skip wearing hats during your workout

-Take a cool shower prior to your workout

-If possible, exercise in a cool room and use fans if available

-Avoid drinking caffeine before exercise

To sum it up, sweating is normal during exercise. How much sweat depends on the individual and environmental conditions. We can lose about 1 liter of water during an intense exercise session. It is good to hydrate before, during and after your workouts. Try to drink at least 16oz an hour before you workout, sip on 8 oz during your workout, and drink at least 16oz post workout to keep your body sufficiently hydrated. Heavy perspiration is normal for anyone during exercise, so don't be afraid to show the world your liquid awesomeness!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Overcoming the Plateau

So you have been working out for months and while at first you saw incredible results, you are now experiencing a stall in your progress. Not to worry! This is a normal part of the process.

The more fit you become, your body will adapt quickly to the workouts. If you do the same workout for months and you are seeing little progress, it may be time to shake things up a bit. What is the definition of insanity? Doing the same thing over and over and expecting different results?

Here are a few suggestions to jump start your progress again!

*Increase the duration, speed, or intensity of your workout. If you enjoy distance running, try adding intervals into your run. After a proper warm up, find your groove where your body has adjusted to your pace and you feel comfortable. Then add intervals- every 2 min increase your speed for 30 seconds to the point where you can get 2-3 words out but you could not carry on a conversation. Then return to your normal pace for 2 min and repeat.

*Change the load or add supersets to your weightlifting routine. If you enjoy pumping iron, it is a good idea to change up your routine every 4-6 weeks depending on the individual. You want to keep those muscles challenged . There are many ways to do this, and a trainer can help you get the most bang for your workout. However, the most common ways to increase intensity are to add load or to add supersets. There is no set time frame to increase the load (weight) in your workout. It all depends on each individual. A good rule of thumb is when you are struggling with the last 1-2 reps, you are at a good working load. If you are struggling with the last set altogether, you need to lighten the load. But if are able to complete the last reps with ease, it is time to increase the weight. Another option is to add supersets. Supersets are when you perform 2 exercises back to back without resting in between. Your supersets can be exercises for the same muscle group or for different muscle groups. The advantage to supersets is that they get your heart rate up and you can fit more in to a shorter period of time.

*Cross train. If you enjoy cardio and you typically run, attend Zumba classes, or step aerobics try a strengthening class or hit the free weights. If you prefer weightlifting, try adding in some yoga. Our overall fitness needs a balance of strength training, endurance training, and flexibility training. There are so many options to choose from for whatever your personality. Progress begins the day you step outside your comfort  zone. Cross training can help overall conditioning, prevent injury, be used an an active recovery day, and help us get past a plateau.

*Change the scenery. If you find yourself always in the gym, get outdoors. Sometimes a change of scenery can boost the motivation factor just enough to increase the energy and effort we put into our workouts. Try a hike, yoga in the park, or tire flipping! Be creative!

Always check with your doctor before starting a new fitness regime and under the guidance of a professional trainer.

Best in health,

Carol Keller
Holistic Health Coach and Fitness Trainer , e-RYT200

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Overtraining

Gym rats, diehards, gym nerd, adrenaline junkie. These are just some of the names given to those who train and train consistently. It is a lifestyle that some people just can't relate to. Our "down time" is our workout. It is a time when we can disconnect from our jobs, our technology, and our daily obligations. It is a time we feel in control of our own destiny. A time we feel powerful, strong, self confident, and even sexy.  We are our own competition. Our heart rate elevates with excitement over breaking our next PR. We don't dread workouts. We dread rest days! Our drive and dedication is admirable to some, but to us it can cause the one thing we fear the most- a setback!

Overtraining is very common among the best of athletes. Training too often or with too much intensity can bring your gains to a grinding halt and kill your power. If you have experienced any of the following symptoms, ask yourself, "when is the last time I took a day off?"

*Muscle soreness- a couple days of muscle soreness after a killer workout is normal. Anything lasting beyond a couple days you should rest.

*Insomnia- If you are having trouble sleeping, it may be a result of your excessive training taxing your nervous and hormonal systems. Take a few days off to reset if it persists.

*Change in behavior- If you find yourself (or others find you) becoming aggressive, moody, or depressed, again it could be a sign that you are taxing your nervous system.

*Illness- If you seem to be getting sick more often than usual, it may be a sign that you are taxing your immune system.

*More injuries- Your body needs time to recover and repair between workouts. If you don't allow this required time, your body is in a more weakened state and your form and strength may suffer, possibly leading to injury.

*Burnout- It happens to the best of us My Healthy Friends! If you find yourself lacking in motivation it could be a sign that you need a break. Maybe you need to change up your routine? Maybe you need to take a rest? Good sleep, a week off and proper nutrition will most times take care of this.

*Not seeing the results any longer- Your body will adapt to your workouts and nutrition. If you eat the same thing and do the same workouts day in and day out without change and expect results- isn't that the definition of insanity? Keep it fresh, change it up. Also realize we all hit plateaus. It is just our body's way of catching up! Take a break to reset, refocus, and go with something fresh!

These are just a few of the symptoms of overtraining. There are many more, and not everyone will experience the same thing. We must learn to trust our instincts from our bodies and not so much from our brains. Next time your inner competitor is screaming to "suck it up" and your body is asking for a day off, do yourself and your hard work a favor and take a rest day!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

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