Are You Sabotaging Your Workouts?

Are You Sabotaging Your Workouts?

Do you find yourself sitting there on a Sunday evening saying, ‘The fitness starts tomorrow!’.

Then tomorrow comes, you hit it hard, you eat kale, you workout everyday, then BOOM! Your body crashes and you just can not summon the energy to workout? Or you find yourself making excuses?

Yup, we have totally been there! Sabotaging our workouts before they have really begun.

How do we combat this?

We have found that there are 5 steps that can lead to us falling at the first hurdle.

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  • 1. Skipping the Warm-Up

  • While you can get away with skipping the warm-up when you are doing a low to moderate impact workouts, not warming up can easily lead to injury when you are doing high-intensity interval training (HIIT) exercises, especially sprinting or a weight session.

    Warming up helps your muscles ease into exercising and can prevent injuries occurring.

    Simple exercises such as:

    Squats

    Side bends

    Trunk twists

    Arm circles

    Shoulder shrugs

    5 reps per exercise should be enough to start warming you up.


    2. Not Feeding Your Muscles After a Strenuous Workout.

    When people are trying to lose weight, it is all too easy to fall into a rut where you unconsciously ‘fast’, start skipping meals or looking for quick fixes such as meal replacement shakes. Feeding your muscles after working out will have a more positive affect on your body and keep your energy levels adequately topped up.

    After a cardiovascular workout, wait 30-45 minutes, and then consume a high-quality source of protein (whole food) and vegetable-type carbohydrate. An example would be a spinach salad.

    After a resistance/strength training workout you need a different approach. The meal after a resistance workout needs to be absorbed rapidly to help repair your damaged muscles. As a general rule, you have a one hour window of opportunity to shuttle in the required nutrients. Ideally, you’ll want to eat your post workout meal around 15-30 minutes after an intense weight training session.

    3. Concentrating on a Single Body Area, and Working in a Limited Range of Motion.

    Try to think of your body as a composition of symmetry, and focusing on certain movements and muscle groups while neglecting others can cause imbalances. This in turn can lead to reduced balance and weaknesses in certain areas, such as your back. You could say your body is only as strong as its weakest link. So making sure every area is catered for is imperative for a successful workout.


    4. Training Too Long and Too Frequently.

    Exercising too much, either by working out too long or too frequently, can backfire in a number of ways. Recovery between sessions is super important, your muscles will fatigue and become weak, which in turn can lead to injury.


    Signs you are not adequately recovering between sessions:

    Exercise leaves you feeling exhausted instead of energised.

    You are getting sick easily, or it takes forever to get over a cold.

    You have heavy and restless legs.

    You have a super short fuse.

    You are regularly sore for days at a time.


    5. Inadequate Sleep.

    Although it can be difficult to get up to 8 hours of solid sleep per night, even resting in your bed with no distractions such as, TV or Social Media, can have a positive effect on your body.

    Do not force yourself to ‘sleep’, you will end counting how many hours sleep you will get if you fell asleep now, and it can turn into a vicious sleepless cycle.

     

    We find that adding our Beauty Blend to our morning routine has a super positive effect on our energy levels. We use Guarana, which is a natural ingredient that has the same effects as caffeine without the dreaded crash or with-drawl symptoms!

    October 03, 2017 by Natalie Diver
    Oh My Glow Detox: 14-Day Review

    Oh My Glow Detox: 14-Day Review

    I can’t attest to the “pregnancy glow” that Elizabeth Banks’s character in What to Expect When You’re Expecting debunks, but I recently found a natural, raw, gluten-free, and vegan (and baby-free) product that definitely has me feeling aglow.
     
    I bragged about the TinyTea Teatox not to long ago, and completed it again because I love the balance it brings back to my belly, and I’m a tea-holic anyway. Of late, I tried a 14-day detox powder that is an additive to regular eating and drinking, like TinyTea, but comes with a more extensive set of positive results.
     
    The Oh My Glow Detox, or OMG for short, is a 14-day or 28-day detoxing powder that you can add to all kinds of foods which you consume daily. I was skeptical of OMG at first because I couldn’t tell if it was a deceitful supplement (ew) or an “eat only this” cleanse (no way), but I’m pleased to say it’s neither! OMG serves as an additive to your regular diet, and simultaneously encourages you to eat healthier. (Keep reading, I’ll elaborate.)
     
     
    Kill the Cleanse
     
    If you saw the word “detox” and were immediately turned off (but still kept reading), let me confirm that OMG is more than a detox; the initial “detox” portion exists to get you used to adding the powder to your meals regularly. Unlike regular detoxes, even TinyTea, you don’t have to stop adding OMG to your diet. It is meant to become a routine of healthy eating and form a habit of including Earth’s more rare beneficial ingredients in your daily cooking.
     
    Fruit infused water is delicious, but please, please, no more lemon water cleanses! Cleanses are not as healthy for you as the fad leads you to believe. Shocking the body, depriving it of nutrients, and then going back to old habits does absolutely nothing positive to your insides.
     
    Traditionally, OMG was meant to be added to water for legitimate nutrients. Think of it in terms of how Benefiber works for the body. But, daily intake of OMG with water helps regulate more than merely your metabolism.
     
    Yes, OMG will help boost you back to normal after a particularly alcohol-induced weekend or a long vacation filled with bad, delicious foods. But, it’s not a cleanse. Cleanses don’t work exactly how diets don’t over time. OMG assists as a permanent healthy habit, not shocking the body for a short period of time.

    Skin
     
    OMG is literally the first detox product I’ve found that helps with skin. Sure, I’ve heard of supplements and pills that claim to aid in obtaining clearer skin. But, in the health market, I’ve never heard of a completely natural product hit the shelf.
     
    I don’t get too many pimples if I don’t touch my face all the time. But, my skin gets flaky and dry around my eyebrows and nose. I pretty much have a bandit mask of dryness on my face, which I moisturize religiously in the winter.
     
    I stopped moisturizing when I started my 14-day OMG detox. I can’t claim it directly impacts pimples, because again, I don’t get those much anyway. But, I can confirm that my skin appeared far more balanced overall, and I had no irritating dryness. I literally did not moisturize once and my skin felt smooth without itchy flakiness. That’s the first time I’ve ever experienced a skin improvement with a health market additive.

    Belly Balance
     
    Metabolism seems as simple as eating well and exercising. But, if it were that easy, we’d all have quick metabolisms most of our life. And, all of these belly balancing products wouldn’t exist.
     
    Bottom line, obtaining a completely balanced diet is nearly impossible in today’s world. We all have good and bad weeks, where we either workout and eat clean every day, or Netflix and chill with some pop and pizza multiple days in a row.
     
    OMG definitely helped my metabolism set back to regular. It almost felt like a PH balance for my stomach. My belly felt neutral and happy about what was going into it. In return, this also decreased my bloating because my gut was functioning properly.
     
    A lot of the ingredients in OMG are difficult to find in your average grocery store, especially packed all in one place or product. Plus, the foods I added it to formed a healthy habit I wasn’t even fully aware that I was starting. Again, it’s not a cleanse or an “eat only this for x amount of days” product. It’s a detox to get your body back on track, and then to get used to consuming it along with other nutritious foods regularly to keep your body that way.
     
     
    Vitality Boost
     
    Adding OMG to my morning work week routine felt like taking a vitamin each morning. My body received nutritious ingredients it wouldn’t otherwise have gotten in my breakfast.
     
    OMG is the perfect detox to start before summer, and to continue on in the warm weather. Why? Smoothies! I always crave my coffee for taste, but OMG increased my attentiveness just a few days after adding it to my daily work week morning breakfast smoothie. My energy level matched my motivation without needing a caffeine boost.
     
    I wish I would've had OMG when I got my gum graft back in January. I had a smoothie fest because I didn’t want experience the pain of chewing for the first couple of days post-surgery. Oh My Glow would’ve provided me with extra nutrients and energy, which I was seriously lacking on a smoothie-diet.
     
    While most people know healthy food increases energy, most don’t realize that a nutritious diet also prevents inflammation, which causes depression. Eating bad food is pouring bad chemicals into your brain and system. Poor good chemicals in, and you'll be shocked how much your energy, mood and overall vitality improves. I think the ingredients in OMG assists with this greatly.
     
     
    Recipes
     
    Speaking of smoothies, OMG can be added to more than only water. A huge, unique perk of this detox is how easy it is to add to your diet, because it can be scooped into various yummy health foods you are already eating! OMG truly promotes and encourages an overall healthy lifestyle, which you don’t get from other detoxes.
     
    The only negative point I have regarding OMG, is that it turned most of my smoothies the same purple color. But, it tipped the scale back over in its favor by introducing me to a crazy amount of new, delicious smoothie recipes. OMG recently created a recipe book as well.
     
    Not only will you learn so many easy, yummy smoothie recipes when you incorporate this into your life, but OMG actually helped me eat healthier in general because I actively thought of nutritious meals with which I could add in Oh My Glow. Here are some ideas:
     
    Smoothie
    - Smoothie bowl
    Homemade Jam
    - Oatmeal
    Chia seed pudding
    Pancakes/waffles
    - Baked goods like healthy chai muffins and oat bread
    Homemade ice cream
     
    As Natalie once posted, "Look inside to fix the outside". Start with pairing a 14-day detox of Oh My Glow with your new healthy eating habit!
     
     
    Detox to Routine
     
    Even though a 28-day detox is obviously more beneficial, I recommend trying the 14-day pack first like I did to ensure you like it. But, again, the goal of OMG is to form a habit of living a healthy lifestyle, and it takes about 1 month (28-31 days) to form a habit.
     
    As previously mentioned, the other momentous pro of OMG compared to other detoxes is that after the 14-day or 28-day detox you commit to, you can still use it regularly in food. You don't have to stop or take a break; it becomes a daily healthy boost like a vitamin.
     
    As a society, we have become so obsessed with quick fixes or supplements that replace nutritious foods that we forgot that the best thing with the quickest results for our body are the ingredients nature provides. Join the health culture that promotes holistic, balanced living through Earth’s natural goodness.
     
    I definitely suggest trying a 14-day detox of Oh My Glow as a natural morning wake-up, a pre-workout boost, a metabolism regulator, a skin balancer, and a daily tool to help you in your personal push to consume a more nutritious diet. Let’s cheers our smoothies to a healthy lifestyle and a balanced body!

     

    Thank you to the beautiful Mallory Jordan for the review x

    October 01, 2017 by Natalie Diver