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
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