On this Motivation Monday, I send a hearty congratulations to the tens of thousands of FITASTIC men and women who laced up for the 47th TCS New York City Marathon. As my repeat readers know, despite my love for exercise and endorphins, I never became a runner. So I remain forever in awe of anyone who can run for any length of time – especially 26.2 miles.
In addition to some well-deserved celebrating, I hope the more than 50,000 runners are also taking a well-deserved rest day after pushing their bodies to the ultimate extreme. While the rest of us may not have clocked 26.2 miles on our fitness trackers this weekend, it’s important to remember each and every one of us regardless of our fitness level needs at least one rest day each week. If you don’t allow your body to rest and recover, you’re simply putting yourself at risk for overtraining. That can lead to a gamut of problems ranging from stress fractures and joint pain to sleepless nights.
To put it simply, too much of a good thing – even exercise – can be bad. Why? Because working out, especially at high levels with high impact, breaks down your body tissue. Resistance training actually breaks down muscles causing microscopic tears and it is on rest days when the muscles, nerves, bones and connective tissue get the needed time to rebuild.
So if this Motivation Monday turns into a rest day, don’t sweat it. Sometimes your body and mind need a nap or an overdue chat with a loved one more than a heart-pounding workout. If you’ve made the commitment to exercise and watch what you eat, you also owe it to yourself to give your body time to rest and recharge. It’s all part of the winning formula to have fun, be fit and feel fabulous!
On this particular Motivation Monday, I feel the need to keep things as simple as possible.
After a four-day mini-marathon helping my parents start cleaning out the house they’ve lived in for the past 35 years and my mom’s birthday, my muscles and my brain are just a bit fried. So, for the sake of everyone facing a manic Monday, I thought I’d offer some basic elements for how I keep my healthy lifestyle in check.
Here are my top five dos and don’t for healthy living:
1) DON’T skip meals for an entire day in anticipation of a big event at night. DO eat small, sensible meals every few hours before the celebration so your blood sugar levels stay consistent and you don’t over-do-it once you arrive. One hour before the party, try to have a satisfying snack with some protein. My go-to: string cheese and a couple of clementines or an apple.
2) DON’T sabotage all your efforts at the gym by drinking sugary drinks while you workout. Unless you’re running up and down a court or field for 90 minutes or more, stick with water to stay hydrated. Can’t stand plain water? DO feel free to add a drop or packet of zero-calorie flavor crystals to your water bottle or opt for no-calorie versions of the popular sports drinks.
3) DON’T go to the gym when you have symptoms of something beyond the sniffles. If you have a serious cough or stomach issues, do everyone a favor and skip the workout and stay home. DO, however, maintain a consistent exercise schedule with a combination of cardio and strength training to help boost your immune system and fight off the bugs when they try to bring you down.
4) DON’T let exercise become an obsession. Pain beyond the typical aches and pains following a tough workout or extreme fatigue are warning signs that it’s time to rest! DO take at least one rest day each week to let your muscles recover and give your entire body a re-charge.
5)DON’T skimp on sleep. Many people fail to realize that exercise, healthy eating and getting the proper rest are all necessary for staying on top of your game. DO wrap up your workout at least two hours before bedtime and stop texting, emailing and all your other social-media activity at least 30 minutes before lights out.
Remember, sometimes keeping things simple is the best way to stay on track with your goals to have fun, be fit and feel fabulous!