Tag: recovery

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How To: Recover from a Weekend of Overindulging

If you’ve been here before, you know the core purpose of my fitness journey is to encourage balance and living your best life. And if you’re like most people I know, even once you’ve found that “balance”, it can fall out of whack from time to time.

For me, it happened this weekend. I was on my first-ever trip to Boston and I wanted the full experience (aka some craft beers and hot pretzels at Harpoon – seriously if you haven’t done this you need to). I don’t regret it, but I did know I wanted to get back to my veggie-filled lifestyle come Monday morning.

Summer is full of celebrations like this. Traveling, bridal showers, weddings, bachelor(ette) parties, graduation parties.. the list goes on. These weekend experiences are key to enjoying life (who wants to say no to a party?) but going overboard can set you up for feelings of guilt and demotivation. We’ve all been there. But the good news is, one weekend of binge eating (and drinking) doesn’t have to be a complete setback. Read on for my tips to start the next day fresh, followed by little tricks to keep yourself balanced on those weekends where you’re afraid you’ll spiral out of control.

How To- Recover from a Weekend of Overindulging

  1. Stop beating yourself up. That’s not helping. You can’t set the clock back 24 hours and knock that piece of cake out of your hands, so stop thinking about it. Also, one or two days of overeating won’t ruin your life. What matters is what you do now to set yourself up for success moving forward.
  2. Break a sweat (or two). Push yourself a little harder than you usually do in your next workout. Picture all those extra calories fueling you through one more mile or helping you hit that new lifting PR. If you usually run, add some strength or interval training to your workout in addition to that run, or vice versa. You’ll get your metabolism and motivation fired up!
  3. Hit 10,000 steps. In general, moving more than usual will help you get back on track. It doesn’t have to be high intensity. Bonus if you get outside and go for a walk – the fresh air will help you feel better.
  4. Fuel up on fresh fruits and veggies. Take a break from the processed foods that are probably sitting like a rock in your stomach. Replacing those with only nutritious foods for an entire day will help you get your glow back and increase your energy!
  5. Fill up on clear fluids. Drink water and tea to help get things moving in your system. This helps even more if drinking played a part in your binge.

And as for preventing those feelings of guilt down the road, try these tips on your next weekend of expected debauchery:

  1. Set small limits for yourself. If you love dessert, don’t go for the apps. If dip is your thang, stay away from the dessert. Make a rule that your plate has to be half full of veggies and you have to eat them before moving on to anything else. Little things like this will allow you to indulge and enjoy without feeling like you’re back at square 1.
  2. Still break a sweat. No matter what you have going on that day or where you’re traveling to, set aside 20 minutes to sweat. You’ll thank yourself later. Also, if you’re traveling, it’s fun to check out a workout class that isn’t offered where you live.
  3. Limit your calorie-laden booze. Craft beer and specialty cocktails make a great first drink, but once you’re buzzed a vodka soda or light beer will do the trick.
  4. BYOB. That second “B” being “breakfast”, if you’re traveling. Packing your own breakfast (preportioned bags of oatmeal, bananas, protein bars, etc.) can cut calories (and costs) when traveling.

How do you reset after a marathon weekend? What keeps you on track while celebrating?

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March Goals Update + April Goals

Last month I set some ambitious goals (read about them here) and now it’s time to check in on that progress while outlining my April goals.

March Goals:

  1. Grow my @healthydoseoflife Instagram to 450 followers. Check! I’ve been hovering just over the 450 mark. A more consistent posting schedule, following and commenting on other profiles, and some professional photos were a big help.
  2. Break my record for “most viewed post” on the blog. No dice. I fell out of rhythm with posting. I’m still trying to strike a better balance among my priorities, so this goal will likely pop up again later on when I have a better plan in place.
  3. Run 75 miles. This goal I actually decided to ditch about two weeks into the month because I realized it was a bad goal. I usually set mileage goals when I’m training for a race or looking to get outside more. Since I hadn’t registered for any races and the weather was not great, neither of these applied. I also found it counterintuitive to my larger priority of performing well in the open. This is another goal that I will likely mix into another month (maybe one where the sun shines?).
  4. Perform a muscle up. Check! This was without a doubt one of the most exciting moments of my life so far (below getting engaged, above completing a marathon). Now I work on them a few days a week after class so I can get more consistent. Once I’m more comfortable with the movement, I’ll try my hand at ring muscle ups.
  5. Read 1 book for purpose rather than pleasure. Check! I absolutely loved The Happiness Project by Gretchen Rubin. I’ve taken a lot of her advice to heart and intend on starting my own happiness project! As far as books go, I’m back to reading for pleasure for now, but will be dabbling in reading for purpose more often.

April Goals

April Goals:

  1. Go Streaking: A run streak, that is! I’m going to run outside every day in April (minimum 1 mile) since the open is over and the weather’s getting warmer. I’m also doing a half marathon later this month. It’s nice to mix it up and prioritize running every once in awhile!
  2. Grow my @healthydoseoflife Instagram to 550 followers. Same plan as before, just need to keep it up!
  3. Self Care Sundays. This one is more of a resolution than a goal. I intend on making self-care Sundays a regular habit (right now I’m a bit sporadic with them). Reading, running for enjoyment, Epsom salt baths, foam rolling, yoga, and relaxing with a cup of herbal tea are all going to be part of my Sundays. I push my body and mind pretty hard throughout the week and should give myself more time to recharge.

I’m keeping it pretty light this month since it’s my birthday month and a lot of my focus will be on fun + enjoyment, but I’m excited for new challenges and habits!

What goals are you working toward?

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Should I work out when I’m sick?

Great question. Let me start by saying I’m not a medical professional, so I’m not technically qualified to give you that kind of advice. But, as someone who doesn’t like to miss a workout, I have researched and read up on the topic.

I’ve been feeling sick lately myself – headache, congestion, fatigue. My general rule of thumb is to “sweat it out”, but solo. I don’t go to crossfit when I’m feeling sick. Bringing my germs to a room full of people and sneezing on shared equipment? It’s inconsiderate to other gym-goers. Instead, I stick to a home workout or an outdoor run at a slower-than-usual pace.

There are also certain symptoms that I don’t think are best helped by “sweating it out”. If I’m sick to my stomach or have a fever, I focus on rest. Generally, my body is way too tired to do anything when I’m that kind of sick anyway.

Still not sure if you should sweat or stay home? The following graphic from precision nutrition is really helpful to determine what’s best:

http://305iir24zxo5sg6qj2nwjqpy.wpengine.netdna-cdn.com/wp-content/uploads/2015/02/precision-nutrition-exercise-when-sick.jpg

What do you think? When do you sweat it out vs. stay in bed?

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5 Youtube Yoga Faves

I love Sundays. They’re my day of rest and recovery. My weekly workouts consist of 4-5 crossfit sessions, running 4-5 times and sometimes a little bit of gym time sprinkled in for targeted training. By Sunday, my body is begging for rest (and let’s be real, sometimes its begging for a break by Wednesday depending on the WOD schedule).

I’m a big proponent of active rest, so I usually use Sundays to move in a less intense, more intentional way. I like to get outside and enjoy a little nature therapy with a quick hike or some leisurely rollerblading. I also make a point to foam roll and engage in a light at-home yoga session. YouTube is a great resource if you’re interested in getting into yoga without the classroom setting (or the membership fees). I like to mix up my routine depending on my mood and soreness level, and there are tons of free options that you can check out. I tend to focus on yin/restorative or light vinyasa flows since my goals and the intentions that I set are based on meditation, stretching and recovery. With that in mind, below are my top 5 Youtube Yoga faves:

  1. Let It Go: This is a fun practice to help you release tension. I feel euphoric after this flow!

2. Into to Yin: Great for meditation and total relaxation, body and mind. It’s very easy to follow, even for beginners.

3. Runner’s Yoga: Great to balance out a tough training schedule. This flow was my secret sauce to stay sane during marathon training.

4. Up the Wall: So quick. So easy. So amazing for your legs. This is a practice that’s truly for anyone, even if you’re not into yoga. I love to do this right before bed.

5. 7 Day Yoga Challenge: Okay, so this one’s technically a series, but I love it. This challenges you to 7 days of yoga, practicing different kinds for only 15 minutes at a time. This is a great way to begin a yoga habit.

Do you practice at home? What youtube yoga videos should’ve made the list?