Health & Well-Being

One Tip For a Successful Gym Session

ALWAYS go to the gym with a plan.

Always go to the gym with a plan.

  1. You won’t waste time.
  2. You will be less intimidated.
  3. You will make the most out of your workouts if planned properly.
  4. You save yourself from standing around awkwardly.
  5. When you write down your workouts, you will also be keeping a journal to track your journey so you can always look back to see what worked or didn’t work for you.

Do you always go to the gym with a plan?


    Knowing When To Slow Down

    Exercise does amazing things for your mind, body and soul but it’s important to know when to slow down. We all love high intensity workouts and breaking a sweat because it makes us feel good and it burns fat but there is a fine line between training like a beast and over-training.

    Being sore after a workout is normal but when you are feeling constantly fatigued, extensive pain and soreness that never seems to go away, an irregular heartbeat or just general weakness and no progress, your body is telling you it’s time to take a step back and slow down.

    Exercise should be regarded as tribute to the heart. Working out releases cortisol, the hormone released into your body when you are under stress. Cortisol is cortisol so the stress from a workout is the same stress from your job and life. If you don’t slow down, you will build up chronically high levels of cortisol and increase your risk for serious health issues. It’s extremely important to listen to your body when it’s telling you that it’s too exhausted from any stress-inducing activities such as work and exercise— if you ignore those signs and keep on going, you’re only asking for injuries and sickness.

    I can’t even begin to describe the past month for me but unsurprisingly, I was still able to commit to my daily workouts and I kept them all INTENSE. That is until this week. It doesn’t help that I also got my wisdom teeth removed last Saturday but when I started working out again on Tuesday, my body totally failed me.. I was burnt out. Then on Wednesday, I attempted to go through my with planned leg day but it got dangerous when I got lightheaded… the next day I was sore all over and I barely did anything! My warm up weights were already killing me, my muscles were super tense, I had fatigue that never went away throughout the week, I could barely hold myself up while sitting at my desk because everything was so uncomfortable and then right when 6pm hit on Friday, my throat got dry and sore, my sinuses went all crazy and I knew I was getting sick. Ugh.

    Next week, I’ll be listening to my body and slowing down my workouts. I won’t stop cold-turkey because there is no way I was going to sit at my desk for 14 hours and not do any physical activity. The gym is my escape!! I’ll just continue with easy spins on the bike, lifted light weights and LOT of stretching and recovery but probably nothing intense and no HIIT! Sigh.

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      Incorporate Stretching Into Your Routine

      Stretching |I Fucking Love Fitness

      Old pic because I don’t have time to take selfies at the gym for this blog anymore but I’m still stretching my hip flexors like crazy. I wish they would just loosen up!!

      You should be treating your body like a temple and one way to do it is to take care of it and let it recover properly…

      …whether it be eating healthy foods, getting enough sleep or to incorporate stretching into your routine. A problem I have is not having enough finding time to stretch, which I think is so important for my body so that it can relieve all the tensions in my muscles that are causing so much discomfort in my body. Plus it’s feels SO good. I don’t understand why people don’t stretch!

      If you are very active, you may suffer from a lot of annoying pain and muscular imbalances.

      I have really tight IT bands, hip flexors and calves (in fact, all muscles in my legs constantly seem to be tight), my VMO is constantly sore, I have flat feet and all of this causes my knees to occasionally hurt which really interferes with my cycling. My back also gets tired really easily and my shoulders and rotator cuffs are constantly tense (and having a desk job does not help). This is from a combination of a lot of workout, too much cycling and having to sit at my desk for hours at a time.

      Lately work has been exhausting, despite working in front of a computer. Although, I’m still finding time to escape to the gym (whoever says they are too busy is just plain lazy), having to sit for such a long period of time makes me feel like my body is slowly dying. Especially when my muscles are already filled with so much tension due to my love for fitness! Luckily, I find many ways to incorporate stretching into your routine:

      • Instead of resting in between sets at the gym, foam roll and do mobility exercises. Only do static stretches when your muscles are warmed up.
      • ALWAYS stretch and roll out those tight muscles after a workout. I aim for at least 20 minutes and I consider that my “yoga.”
      • Stretch and foam roll while watching TV. I “force” myself to watch an hour or so or TV on some days only so I can lie there on my yoga mat, stretch and foam roll. It is really the only time I have to “relax” and do this because I’m usually up and about or sitting in front of my computer.
      • Golf balls are sooo awesome. I keep them everywhere (even in my purse) just in case I want to lie or sit on one to really target a trigger point. Seriously everyone… GOLF BALLS. You will not regret it.
      • Stretch while sitting at your desk and working (videos after the jump). Yes, people walk by and give me weird looks but I really don’t care!