Happy almost weekend!! I would like to start today to share a comment I got from reader
When I read your blog, I am so impressed with everything you do that I am speechless and usually commentless.
Are you obsessed or am I a lazy bum?
I feel wonderful if I work out one hour every day, let alone all you do. It must be my age……
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First, I want to say, Thank you for your comment. I love my readers and read and try to respond to each and every comment I get whether I visit your blog or email you. Keep em coming!
To start things off, no I am not obsessed with exercise. Do I love it? Yes. Does it make me feel amazing, strong and powerful? Yes. Does it effect who I am, my relationships and social life? No, not at all. I exercise because I love it and it my stress reliever. Some people relieve stress with yoga, cooking, walking, knitting, reading, listening to soothing music etc. I exercise. Even if that just means 15 minutes of walking, that will surely keep me relaxed and focused. Fitness, health and wellness is a passion for me, it is not just ‘something I do’ I love reading about it, listening to others opinions about it and trying new things, such as Zumba which I tried for the first time on Tuesday! I would like to think that I am very well rounded when it comes to health and wellness. I will try anything once!
With this said, there are days that I do hit the gym for double sessions. I will run in the morning and then go back for some weight training. It is just teh way my schedule works out that I have to split up my workout to make it more do-able for me. There are also days that I sit on my lazy bum and do nothing! It is so important to rest the body, this is when muscle recovery happens, and without rest, the body cannot recover properly. You may be thinking to yourself, “Naomi, You are a trainer and there are days that you are a lazy bum?!” well my awnser is yes, yes there are days that I do nothing and I do this beacuse I know my body needs it.
I also fuel my body properly. I eat…a lot. I eat more than people would think because I know how hard i am working, so I make sure to fuel it with proper carbs(hello Oats!), protein (Hello greek yog!) and healthy fats (Hello, PB!) Whenever I finish a hard workout, I make sure to get something in my body within 45 minutes, this is usually either a protein shake, such as my
pumpkin protein shake, or some greek yogurt with Kashi Go lean and an apple. Whatever it is, I am fueled and ready to go afterwards!
I will never put exercise before seeing an old friend, or attending a family event, I just won’t do that. If I can’t get in my ‘normal’ workout due to an event, work or other, thats ok, because I know tomorrow is a new day and I can get right back into it
The most important thing to take away from all of this is to listen to your body. You know your body more than anyone else and you know what it feels like when you are tired, sore or overdoing it in the gym. Take these cues and be aware. If you are extra tired one day, skip the gym! you are much better off than trying to force yourself through a workout. If you are sore, but are itching to do something, take a nice walk or light jog-it will get the blood flowing through your veins!
some signs of overtraining
- Mild leg soreness, general aches and pains
- Depression
- Decreased appetite
- Pain in muscles and joints
- Sudden drop in performance
- Insomnia
- Headaches
- moodiness/irritability
- Increased number of colds, sore throat
Let me know if you have any questions and again thank you for your comments! I <3 you all!!
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Tuesday evening I took a low heat (which was about 85 degrees-yeah not really low heat!) yoga class. It was so hard! I haven’t done yoga in so long and this was a reminder that I should do it more often. I was next to quite a veteran yogi, who was doing the headstands and crow and all these crazy and amazing moves, that I could barely even begin to fathom doing! I hope to get more into it becuase I know it is great for my muscles and flexibility
Breakfast on Wendesday Morning was berry berry oats and side of Crazy Richards
Lunch was an Arnold thin with sliced turkey breast, laughing cow, red onion, baby spinach and tomatos.
With a delicious clemmy!
–Today at the gym was a lighter day for me. I was having major DOMS from Mondays workout with my trainer so by listening to my body, I knew that I didn’t want to push it to hard especially since today I knew I wanted to take the morning Spin class. I did 25 minutes on the arc trainer ‘hill intervals’ then I jogged for 10 and did some ab work! I was in and out of the gym in 55 minutes
post workout Pumpkin protein Shake!!
Canned pumpkin, 1 scoop BSN protein powder, 1/2 C cottage cheese, pumpkin pie spice, almond milk, ice/water
This was eaten a few hours later at work. Chobani with pumpkin and Kashi Go-Lean.
Dinner was a Tuna quesadilla. Whole wheat wrap with tuna, tomaters and melted mozz cheese. This is SO good! next time salsa will be on the side as a dipper!
Dessert was around 9pm. It was some cottage cheese with cinnamon and a 1/2 macintosh apple that was nuked for about 30 seconds. So good!
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I also had this question from a reader:
Heyy,
looove the blog!! I was wondering if you could give me some insight on a possible hamstring strain that I think I have. I have not been to the dr’s but when I stretch my left leg, the part of the muscle that meets the base of my butt hurts. I usually stretch atleast twice a day so Im thinking it may be from not warming up enough. It does not hurt while ellipticaling, just stretching. I recently cut out a ton of cardio due to too much weight loss and was focusing much more on ST to gain weight, especially lower body for muscle mass.
I know you have a very busy life, but was wondering what you think I should do? I know rest, but it’s so hard for me to do so – I’m a very active person and am used to doing activity everyday.
Thank you so much for your help, I really appreciate it!
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Thanks so much for the question! I would be happy to try to help out with this although you will probably not like my response! I will tell you that rest in this situation is the best remedy! Have you thought about walking, so as not to pull those muscles or work them too hard? Also active stretching could helop loosen those muscles up before your elliptical session. Active stretching is stretching that involves movement.You will move parts of your body and gradually increasing reach, speed of movement, or both. HERE is a video of some active stretches you could do at the gym! What did your Dr. say when you saw him/her? Do you remember doing something that could have caused this strain? Please email me at onefitfoodie@gmail.com so I can awner any further questions! Have a great day!
-Naomi
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This morning I took spin class at 9:30, before work and my HRM said I burned 632 calories. I was working my tush off this morning! she played some awesome music that I need to ask her about next time so I can get it on my Ipod. That is my workout for today!
I am at work till 8 tonight then hitting the hay early for work at 5am tomorrow. But its FRIDAY!
Have a great day my blog lovers
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Have you ever experience overtraining? What did you do about it?
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What is your favorite meal to have with Melted cheese?
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favorite fruit these days?
Related
That nuked apple and cinnamon combo sounds lovely…! My favorite thing with melted cheese…why pizza of course! Mmm mmm mmm…and my fave fruits at the moment are clementines…love the seedlessness! Have a lovely day miss!
Can I just have melted cheese as my meal? hahaha!
Great answers Naomi! You’re very smart and I enjoy your blog so much because of all the info you give us.
I’ve overtrained a few times. A few days off usually takes care of it.
Have a great day girl!
Your Berry oats looks incredibly yumm!!
I dont eat cheese BUT Im completely obsessed with nutritional yeast which can be a goo substitute on pastas/popcorn whatev!
Fav fruit.. right now pears! 🙂
Happy Thursday, Naomi! 🙂
Great tips girl! I’ve never experience over training myself, but my hubby has from marathon training. It really can affect every aspect of your life.
Melted cheese is prob one of my most favorite foods! It is my fave melted on organic blue corn chips…so good.
Great answers! I have overtrained a few times a injured my knee. The best thing to do is take a few days off and try some yoga.
Favorite meal with melted cheese is my Mexican salads or..pizza!
Fruit=grapes
thanks for being so honest love! as long as you fuel properly and take care of your body-you are fine
UMM UR TUNA thang looks ballinnnn!!!
YES i have overtrained and fav meal w. melted cheese..pizzaaaa! or grilled cheese! FAV fruit-crispy fuji apple!
i updated my reader & your posts still aren’t showing up.. i dont know why 🙁 but so funny we both posted about this!! i think i have experienced over-exercising bc i had really bad random pains in my legs from running to much/too far too fast! that tuna melt thing loooks delicious. fav fruit as of late are my clementines i just bought!! & i love any sammie grilled on my panini maker with cheese.
love ya girl
xoxox
shelley
Still not getting updates 🙁 It’s very strange.
My favorite food with melted cheese would HAVE to be pizza, or quesadillas. In fact, your quesadilla looks fantastic, and similar to one I do at home myself! I love using tuna.
When I had an ED, I definitely over trained, and experienced all the “Signs” you listed. It was awful, but I just kept pushing myself.
Favorite fruit now: ORANGES!! Oh so good.
I did find myself going to the gym too much but once I found out my knee had arthritis in it that stopped me in my tracks.
I love melted cheese on anything but especially pizza!
Favorite fruit….grapes!
Great response! You seem to really have a balanced outlook on exercise.
1. Pretty sure I’ve never come close to overtraining, haha.
2. Anything, but cheese quesadillas with pico, guac and sour cream is pretty bomb.
3. Clementines
great responses, girl! you are so well-versed in food and exercise, it’s wonderful to read and I really think you inspire a lot of people – myself included 🙂
Great tips! Favorite food with melted cheese…ummm, ANYTHING!!! 🙂
Great answers!! Do you have to take a rest day once a week or is it better to just listen to your body even if your body wants to work out 7 days a week?
And when your trying to gain muscle mass/tone up is it important to eat a certain amount of calories? I think I might be eating too little.. but I’m not sure!
Hey Naomi! 🙂 I love the answer to the reader’s question! Especially that you would never put exercise in front of spending time with others. I used to do that… a few years ago. If someone called me in the middle of a workout, I’d ignore the phone. Now I realize that there could be an emergency or something could happen that I might miss if I don’t answer my phone. I also used to cancel dinners or events if it conflicted with my workout schedule. How sad would it be if I lived my life always working out and never seeing my loved ones? Ya know?
My new favorite fruit is the pomegranate!! I just discovered how to open them up and I’m in love with those little rubies!! 🙂
My favorite meal with melted cheese? Grilled cheese and tomato soup! So comforting, so tasty, and you can switch up the cheese (pepperjack is awesome).
Apples are the only fruit that I eat day in and day out. I do like pineapple though! I forgot to post the blogger award from you today but I won’t forget!
“I was next to quite a veteran yogi, who was doing the headstands and crow and all these crazy and amazing moves, that I could barely even begin to fathom doing!”-and you know what, she may be naturally inclined OR she may have a daily practice for the past TEN YEARS like I do! People in my classes that i both teach and take are shocked…but it’s like if you played piano every day no matter what, sometimes for 2 hrs a day, or more!, every day for 10 yrs, you’d be pretty damn good. Same thing 🙂
Love the Q & A sesh,too!
And overtraining…such a good reminder, thx for posting!
And thanks for your great compliemnt you just left re skylar and the boys will need to watch out 🙂
xoox
I just melt cheese to make a grilled cheese sandwich. That’s all I’ve been craving all week…with a bowl of tomato soup!
tuna and cheese is such a fantastic combo – i need to make myself a tuna melt stat, or that fabulous looking quesadilla!
yay quesadillas! there is such a delicate balance between exercising for health and well being and abusing it the way that so many of us bloggers have/still do. i think it’s great and admirable that you can work out hard yet not let it take over your life or become compulsive! i can learn a lot from you 🙂
I think you responded to those comments in such a well-mannered way! I’ve seen a couple bloggers (who are personal trainers) get criticized for exercising too much. I don’t think people realize that your body ADAPTS to exercise and as long as you’re fueling properly, you’ll be fine!
Very good advice!
Great Post Honey!!!!! Whenever I don’t workout, I feel like I am forgetting something.
That Tuna Quesadilla looks really good
I’m one of those stubborn people who overtrains until injury, or at least I used to until I realized that this was my pattern… I love to workout and I do have to force myself to take a rest day every week, but I can’t say I hate being able to sleep in!
Hi, I’m new to your blog. It sounds like you have a really healthy lifestyle with a good balance. I look forward to reading more.
Gah, I love melted cheese with preeetttty much anything. Melted brie?? Oh I AM THERE. 🙂 Your sandwich looks sooooo good!
Enjoyed your post. My alarm clock went off this morning and my body said it ain’t happenin…. so I went back to sleep for two more hours and woke up at 6. I usually feel guilty for skipping but I really needed the extra zzz time this morning.
I loved reading your answers to the comments! I have to try your pumpkin protein shake, sounds very healthy and nutritious!
It is great that you love workingout!! I would love to be more inlove with it.
It is also great that you know how to listen to your body for rest days or harder workout days! I need you here with me to whip me into shape 😉
Food looks divine as usual!
Happy Friday Love!
Hey chicky! I am SO with you on the love of fitness 🙂 I wish I could do it full time. Agree that rest is super important, as is listening to your body. I had to teach a class and a half last night and then we had practice for an upcoming launch. The result= no gym for me today. Your dinner looks fab. Hope you have a good weekend and keep the GREAT posts coming
Awwww thanks for the sweet comment love!!! Yes I cant wait to get my pug puppy, she will be alot of fun and alot of work at the same time!!!! I like your healthy dessert, apple and cottage cheese, I always forget how good that is, I need to start doing that for a dessert! Wow spinning class you really burn calories, you go girl!!!
My favorite fruit is the good old apple, any kind as long as its organic!
Have a great weekend!!! xo
Great reminder regarding over-training and listening to your body! It’s so important and so easy to forget…
I love anything with melted cheese!
Favorite fruit these days: pineapple
I too love to workout and sometimes I know that means I over do it, but it feels good! Suddenly over the last week my body and just not wanted to cooperate with my workouts… i realized I had been averaging 12 miles per day for over a week…I was tired! So I relaxed yesterday while traveling and will keep it low key today for a nice long run tomorrow.
Great answers!
Great answer! I’ve overtrained and need to be careful and make sure to stretch and rest like you suggest.
I love eggplant parm with melted cheese! And I’m loving peaches and pears right now!
i love this post Girl! your passion for exercise is soooo amazing!!!! with being off school for christmas break and not having access to our free school gym (and the fact that i dont have a membership otherwise) my working out schedule has been pretty nonexistent. but i can’t wait to be back in school so i can get back into our gym. its actually really nice, so it makes it fun to work out in a nice environment! I hope your friday is soo fun! love you girl!
Hey thanks for checking out my blog! Yours looks amazing and you have a ton of great info.
I’ll definitely keep it on my list of reads.
Favorite melted cheese meal… mexican food – enchiladas or quesadilla
Favorite fruit these days… pears yum!
What an awesome post Naomi! We all have our lazy days, and we all have our exercise-filled days. What’s important is that we listen to our bodies and keep a healthy attitude towards a balance. I personally think you have an excellent balance! Exercise is a huge part of your life and you enjoy it! To go along with that, you fuel your body with the right foods to keep you strong and healthy. We all have our passions, and as long as we express them in a healthy way, there’s nothing wrong with doing them often. 🙂
xxoo
Heather
This was a great post. I think it’s easy to look at a blogger and think that she is superwoman! It’s good to remind readers that even though you’re a trainer, your heavy days are balanced with lighter days and rest days. You have a great approach to exercise!
I am going to try your pumpkin smoothie!
Thanks for sharing the signs of overdoing it! I got to that point this summer. After my morning workout I felt like I was completely beat! I learned to listen to my body and cut back the intesity. I didn’t gain weight and I feel 100% better!
wow great answers girl 🙂 thanks for all the tips on overtraining and such!
i love love love that melty tuna pizza! and salsa on the side sounds like the perfect addition! i have a serious obesession with salsa so i would be all over that 🙂
What a great post. I love that you actually take the time to answer the questions here so we can all learn.
I overtrained a few years ago basically going to the gym 2 hrs/day 7 days/week. I got so burnt out that I had to take 2 months off to get motivated again. Yuck.
Cheese is great on everything and nothing.
Favorite fruit in the winter would have to be clementines.. with honey drizzled on top…
Love this post! I admire your workouts, definitely….I have overtrained before, and it really stinks to get hurt. But it sounds like you really know what you’re doing. Your blog is SO great! 🙂
What a tasty breakfast yummy! I love berries in mine too x
Great topic girl. Ive definitely had some problems with over training and Ive experienced those symptoms youve described. Its not fun and I ended up tearing my meniscus in my knee because i wasn’t giving my body time to rest. Lesson learned! I know work out more sanely and if my body just feel worn I rest it. I know am able to work out harder than ever and I love it!=)
Pizza is my favorite thing to eat with cheese. I could actually skip the cheese altogether but theirs something about some cheesy goodness on some hot bread with sauce that i love!
Favorite fruit is a tough one, I love it all but right now Im into apples (the super crispy ones!!) and pineapple. Yum!!!!!
I hope your having a wonderful day girl and keep on rockin!!
AH! we were totes on the same wavelength here! i love it. and you. xoxoxoxo
and i am obsessed with YOU!
so glad you’re enjoying the package! …and I always love apples! 🙂
Tuna melt looks great!