Personal Training
Costco, Overtraining + Blue Skies
Hey friends! I have to say I am so sorry for bouncing around and being so MIA. I have been SUPER busy and also dealing with some personal life challengings, so all in all I have not been as available. I love my blog, and want to stay true to my followers, but I also have to take care of myself, so I hope to be more regular around here to say the least.
The weekend was BEAUTIFUL here in Boston. It was the first day that we acutally got a taste of late spring/early summer. The skies were blue and the weather was perfect for being out and about.
Of course I kept the coffee a-coming all weekend at all hours. I have mentioned that the Seattles Best flavored coffees ROCK. Well last time, we grabbed hazelnut creme and this time—Cinnabon! Yes, it is just as good as it sounds too
Oh and of course my favorite meal of the day was eaten right beside the coffee. This is oatbran (I decided to change it up from the usual oatmeal) I love the difference of texture, flavor and creaminess once in a while. It was mixed with lots of cinnamon, a few drops of liquid stevia and poured over frozen blueberries & egg whites.
Saturday, I enjoyed some DELICIOUS, fresh ahi tuna. My brother is an amazing cook as I have mentioned before, and he really outdoes himself whenever he entertains. Well if him and his fiance having me over for dinner is entertaining, I’d go there once a week!
Sorry for the iphone photo, but you can get the idea that it was perfectly cooked and truly delicious. I love seafood, and so happy that summer is around the corner so I can enjoy it much more often than I do now. He marinated half of the tuna in a sesame, soy sauce, ginger marinade, and the other in a mustard, vinegar, ginger marinade (oil-less for me) It was cooked in a cast iron skillet for about 2 minutes on each side and served rare. Scallions for the garnish and voila! Dinner is served!
Sunday was dedicated to some food prep, and food shopping. I have been having a love affair with Costco lately. We go about once a week to stock up on veggies, Greek yogurt and other things that I just seem to fly through like cinnamon, mustard, plastic spoons etc.
I got a big bag of the persian cucumbers that I love so much! They are sweet, delicious and perfect for salads or veggies on the go!
This is what a freezer looks like after a Costco run when you live with two veggie and fruit freaks. We have room, but not much as you can see. I bought that big bag of berries as well which go in my oatmeal every morning!
And the fridge is packed with jumbo sized bags and containers as well.
Some of the necessities I pick up at Costco
- Spinach
- Oats
- Persian Cucumbers
- Greek yogurt
- Eggs
- Asparagus
- Hericot Ver green beans
- Broccoli
- Mushrooms
The veggies make for amazing salads for the week that take all of 5 minutes to prepare. I have talked about my food prep tips before here
Something I have been hearing all too much about lately is pushing your body to the limits AKA Overtraining. Don’t get me wrong, I am all about working hard, pushing my body and really kicking my own butt–BUT with that said there is a fine line of working hard and feeling good, to overworking and reaping all of the negetaive benefits. Some think that lifting everyday and running for 6 miles everyday is going to get them the results they want…gues what–this will get you the opposite.
Overtraining means that a person exercises at an intensity, quantity and duration that is more than his body can recover from. it results from an imbalance between training and recovery. It’s more than just one extra-tough workout. Overtraining happens when there’s a pattern of repeated, excess exercise without proper rest intervals. This does not just happen to fitness competitors, marathon runners and athletes–this happens to the normal fitness buff at the gym
If you, yourself think you have been experience overtraining, you want to make sure you are balancing your with recovery time for optimal performance. Adequate rest is not a sign of weakness. Give yourself at least one complete rest day each week. Alternate hard and easy training days for a specific activity. Utilize cross-training or other forms of “active rest”. Gradually increase your training load. You can keep a training log so you can resort back to something to see what you have accomplished for the week. As always make sure you are getting adequate protein and carbohydrate intake because a lack of these nutrients can lead to decrease muscle glycogen stores, muscle fatigue and poor muscle recovery
Signs and Symptoms of Overtraining
- Chronic muscle and/or joint pain
- Frequent musculoskeletal injuries
- The perception you’re working harder than usual when you exercise
- Frequent colds and infections
- Fatigue or tiring easily
- Elevated HR and or blood pressure
- Excessive weight loss
- Appetite loss
- Loss of interest in exercise
****one way of tracking overtraining is to track HR over time. Take your heart rate every morning and an increase from the norm may mean that you have not recovered properly.
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On another note in the fitness front, everything is slowly coming together for my show! I have my sportswear and bikini all set to go! I will post pictures later. Working hard, staying focused and keeping the eyes on the prize
Have a wonderful day!
Love the girl…but honestly? What is this song?
Question (s) of the day:
What is your favorite non-gym activity you enjoy?
Do you ever go to BJs, Costco or Sams Club? What are your staples?
