I love the most recent article by Dr. Len Kravitz recognizing the mental benefits of exercise! He is one of my all time favorite exercise science professors and I always enjoy the research he brings to the forefront of our field. Keep those articles coming, Lenny! If you haven't seen his latest research, check it out in my September newsletter.
I am so excited to have experienced the training seminar with the Titleist Performance Institute! What an amazing organization. I am looking forward to putting this new certification to use with all of my golf clients. Are you ready to take your game to the next level?
What mixed reviews I constantly hear from clients about muscle soreness!! Personally, I always hope to feel my workout the next day because then I know I worked hard enough to produce changes in my body! But so many of my clients resent the soreness that comes after a hard workout session. Maybe if we shifted our attitude a bit to acknowledge soreness as a necessary step towards accomplishing our goals, we might welcome it and learn to accept it. Remember, muscle soreness is a sign that you are creating physical changes. Embrace the idea and you may reach your goals sooner!
As exercise physiologists, we usually expect our students to feel recovered within a couple of hours after the workout session. So if you are especially exhausted 2 hours following a workout, here are a few things to ask yourself... Am I drinking enough water? (If you are dehydrated, you may get a headache, dizzy, very low energy levels, etc.) Am I fueling my body with adequate nutrients? (If you are dieting or eating poorly, your workouts will suffer due to inadequate available energy sources.) Am I working at the right intensity? (If you are new to exercise and you are going too hard, you may need to back off and progress at a slower pace.) Talk to your trainer if you are unsure about your exercise intensity and he/she can adjust the intensity as necessary.
As the temperature reaches 90 degrees, I want to remind my clients who are training outdoors to drink extra water! You might need an electrolyte replacement drink if your workouts exceed 60 minutes, but take care to not intake too much sugar. Instead of gatorade, I recommend vitamin water, coconut water, and smart water. Enjoy your workouts!
With all of the recent research proving that our brain DOES benefit from exercise, there is really no possible excuse to NOT workout! We should all be excited and see this as good news... not only are we benefitting physically and emotionally from our workouts, but mentally in the long-term as well! This is just one more reason to get moving. Find some activity that you really enjoy and do it regularly so your brain is as strong as your body!
When so many of my clients come into the gym, their stress levels are high. It just happens to be the world we live in. Sometimes, it is family stress, sometimes it is job or personal issues. It doesn't really matter where the stress comes from. We need to manage it, and working out is a great outlet for managing stress! Hit the weights and mindfully attack your workout and you will always feel so much better. You are doing something positive for yourself because you get the physical, mental, and spiritual benefits. Don't forget about the stress hormone, cortisol, which can actually make you fatter if you aren't doing something about it...Just another reason to workout today!
Nutrition intake can make or break your fitness achievements. Natural foods like nuts, berries, fresh vegetables and lean meats and fish are a great start. Don't sabatoge your fitness potential by eating poorly. Instead, keep it real... Your body needs fuel to perform well and you will definitely feel the difference when you are intentional about what you eat.
Alright, now that Valentine's Day is over (and it was wonderful), let's get down to business and work off all those extra champagne and chocolate calories! Today is lunges, squats, pushups and abs, abs, abs!! Just do it.
Have you ever taken a class or did some type of workout and really regretted it afterwards? Either you pushed yourself too hard, you didn't follow correct form, or for whatever reason, you didn't listen to your body when it was telling you, maybe SCREAMING at you... to STOP? And then you were injured. I know that there are students in classes every day that get "caught up" in either the competetiveness or the adrenaline rush. They go too hard, or complete exercises that are contraindicated for their conditions, or maybe too advanced for their fitness levels. This is a great way to set yourself back! We should always be listening to our bodies! Whether we are in a stretch class, a yoga class, a strength training session, kickboxing...it doesn't matter. We are there for our own workout. It really doesn't matter what the person next to you is doing. Only I know how my body reacts to certain movements. It is my responsibility to pull back when my body is saying "no!" It takes some practice and experience to figure this out, but you will benefit far more by working within your range of intensity, without the risk of getting hurt! You can go hard, and go strong, but go smart, too.