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
    How To Fight The Midweek Slump

    How to Fight the Mid-Week Slump

    It's that time of the week again, loves!

     

    Time to re-group, re-focus, and get excited about what's to come throughout the rest of our week!

    BUT... It can be hard to keep up motivation and positivity throughout the week. 

    The work week is long, the days seem to NEVER end, the work piles on, there are errands to run, and just when you thought you had the weekend to relax, BAM! You get invited out, (which is really fun, and SHOULD be exciting, but not when you're exhausted). 

     

    So today, we've come up with a few suggestions on how to fight the mid-week slump and put some excitement, positivity, and motivation back into your work week!

     

    1. Find something to inspire and motivate you throughout the week (something to look forward to!) For example, an event at then end of the week you are excited to attend! If you've written down your goals for the week and already have a great head start, CELEBRATE! That in itself is something to be excited about! 

    2. Remember your WHY. (You know that vision board we talked about last week?) Time to have it completed and displayed for daily inspiration and motivation! This is what DRIVES you. These are the things you are working so hard for. Those "why's" in themselves should help push you forward :) 

    3. You are the sum of the 5 people you surround yourself with. No, seriously. You are. Got unmotivated, unhappy, pessimistic friends or co-workers? Time to switch up your frequent contacts list and jump cubicles! I know it sounds harsh, but if you want to keep up your positivity and motivation throughout the week, you've got to help yourself by associating with other people with similar mindsets! Think, "you are what you eat..." OF COURSE you'll still love your friends and family, but we promise, spending more quality time with positive and optimistic people will unconsciously boost your mood and outlook on life :) 

    4. Get a GOOD workout in! Nothing relieves stress quite like working out! It is scientifically proven to be more effective in treating depression than some medicines! Jumping on the fitness bandwagon will most certainly boost your mood, (health), and mindset :) 

    5. Remember to RELAX :) It is SO important to relax and recharge, even mid-week if you are feeling a bit overwhelmed and exhausted from the day's work. Take a night off! See a movie, go on an early (or late) date night, go to bed when YOU want to, whatever floats your boat! We are big advocates of listening to your body and gut (it usually steers us right) :) 

     

    Have a GREAT week! 

    We'd love to hear from you! Use #omgdetox to share how YOU are fighting the mid-week slump :) 

     

     

    xo, OMG Detox Team

    How To Deal With Stress

    How to Tackle Stress and Boost Productivity

    Happy Friday loves!

    Glowing from the inside out is our mantra here at OMG Detox, so we've put together a post focused on helping YOU get glowing from the inside out by managing your stress and boosting your productivity!

    Let's face it, we live in a hectic world where everyone needs something done NOW. Stress levels are at an all-time high, time seems to magically just disappear, and there are simply NOT enough hours in the day to accomplish what we need to get done. 

    Whew. I'm exhausted just typing that!

     

    So here are some healthy tips aimed at helping you manage your stress level while boosting your productivity :) 

    1. Invest in a really good planner (and use it!)

    Nothing hurts productivity quite like not knowing which project to tackle first, so organization is KEY in combatting overwhelming amounts of tasks. You'll want to jot down all of your tasks and organize by importance level and time sensitivity to make the most out of it. We suggest finding one with space to write down thoughts, takeaways, goals, etc.. That way they are easily referenced. We've found the hardest part about starting a planner is sticking to it, so we suggest having a sort of accountability partner to help you stay on track PLUS, finding a planner designed in a user-friendly way for YOU and how YOU work. 

    2. Get into a routine (and stick to it!)

    Starting off your day with a routine helps to keep you on track to reach your goals. It basically is your secret to a successful day. Here's a few ideas:

    • Don't pick up your phone 1st thing in the morning! Use that time to actually wake up and prepare yourself for the day- even if it's just 5 minutes of stretching or yoga
    • Start and stick to a skin care routine - stress and exhaustion can have bad effects to you skin, so by starting a routine or regimen, you'll be sure to be proactive about nourishing your skin--PLUS, it feels super nice to have a clean, fresh face to start the day :)
    • Add in a nutritious breakfast so you can fuel your body for the rest of the day. We suggest adding 2 tablespoons of Oh My Glow to a super-food smoothie filled with greens and protein to start your day strong and focused.

    Once the morning routine is completed, you can move along with your to-do list in your planner :)

    3. Take care of your body

    Stress from having too much work to do can really take a toll on the body's health (inside and out!) Not only can it leave you with acne blemishes, dullness, and heavy under-eye bags, it can also play a key role in how your immune system functions. Making sure you are putting the right foods and nutrients into your body (even when super busy) helps your body to help YOU fight and tackle stress. 

    4. Take some time off! (Really)

    We all need time to "step away" from whatever project or work we are putting so much time into. Honestly, your focus cannot remain at 100% all day long on one project. Studies show that the brain (a muscle) actually gets tired from continued stress! Taking a break every 50 minutes or so will help you to re-focus on the task at hand and help ensure your hours spent on your work are the most productive!

     

    And for added stress relief: IT'S FRIDAY! Woohoo!

    xx Oh My Glow Team  

    Rest Time In Your Fitness Routine

    Why You Should Incorporate Rest Days In Your Fitness Routine

    Happy Tuesday Oh My Glow Beauties!

    Today we're talking rest and relaxation (Something we all love, right!?) Well, truth be told, rest is a CRUCIAL part of any well designed fitness routine or program and of course, as part of a well-balanced lifestyle.
    WHY?
    Rest days are essential to help your body maximize the effects of the hard work you've been putting into it all week long. Exercise breaks down your muscles, food replenishes them, and rest recovers them! Your body needs time to build and recover the muscle you just broke down through your (amazing) exercise routine. Now, we all know with summer here, that "bikini body" is something we're working extra hard for (Especially in the lower half of the body!) But, try to aim for at least one day of rest before attempting to exercise the same muscle group again.
    Incorporating 2-3 rest days per week following exercise will help you to avoid the side effects of over training.
    Plus, the side effects of inadequate rest can add up and are not fun: poor sleep quality, loss of appetite, decreased immunity, fatigue, and mood swings (Yikes).
    So say YES to skipping the gym a couple of days this week!
    Your body will thank you!
    xo, Oh My Glow Team 
    June 07, 2016 by Natalie Diver