Unplanned Rest Day: How do I Deal?

Today was a HUGE step in the right direction for me! Here’s the story:

I was house sitting this weekend and didn’t get much sleep, plus I’ve been working out on top of it all. On Monday, I could barely see straight and ended up taking a SIX HOUR NAP in the middle of the afternoon (red flag #1). So, Tuesday rolls around. I woke up feeling slightly refreshed, but knew I had a workout on the books.

Here’s where the change in my mindset comes in:

Old me would’ve said: “Just push through it. You don’t need to rest. You’re going to blow up into a Beluga whale if you don’t go to the gym.” (lol)

Isthisreallife

Balanced Julie said: “You need to realize that you’re probably doing too much. When even the THOUGHT of working out sounds miserable, and you can’t imagine gathering the strength to push through a workout, PLEASE give your body rest!”

I started noticing myself slipping into old habits of overexercising and being addicted to exercise, which I wrote about here.

As you know, overexercising is in my nature. I’ve come to the conclusion that it’s because I’m a 100% kind of person (in everything!) With food, I’m either eating ALL THE THINGS or not eating enough. With exercising, I’m trying to do my own workouts on top of teaching classes, when in real life my classes should suffice (two total body weights classes and a boot camp, currently) with maybe a day or two of cardio or targeted weight training added in.

Sometimes we just need to listen to our bodies and give them rest when we need rest. Am I going to gain 40 lbs. if I don’t workout for one day? No. Two days? No. Three? No. You get the point.

It’s all about balance and quieting that voice in your head that tells you that you absolutely NEED to be working out, when your body is telling you absolutely NOT! More change actually happens when our bodies are resting and repairing themselves, along with many other key points:

  • Our muscles build themselves through rest! We NEED IT in order to see the changes we want. Alternatively, if we’re overexercising, we can actually reach a plateau in terms of progress. No rest = no repair = no results.
  • The body adapts to the stress that training requires. Weight training especially is stress on the body, so just as we need rest from stress mentally, we need rest from physical stress as well.
  • Overtraining can lead to exhaustion; trouble sleeping; lack of motivation to do ANYTHING, especially going to the gym; and in some cases, lack of menstruation in women (amenorrhea).

So, today I will be doing nothing that involves any kind of activity.

restdayAnd I am starting to be OK with that 🙂 

Of Possible Interest:

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One-Word Survey + Leg Workout

Happy hump daaaaay!

Can you believe it’s already Wednesday? This week is flying by. Before I know it, I’ll be all moved out of my house and into my condo with my friend Bailey!

bailey

My plans to stay in Orlando have officially been extended. I always pictured myself living elsewhere and even planned to look for work out-of-state when I graduated in December, but God has me here at this time in my life. Don’t know exactly why yet, but I’m going to trust His plan. Can’t argue with the Big Man Upstairs, can I?

Speaking of Florida, shorts season is upon us! (It’s coming soon enough for you too, northerners.) Either way, it’s time to shape and sculpt the booty and the legs with day 3 of the 12-week fat loss challenge! What better time to work our lovely lady (or male) humps than hump day ;-)?

legsday3

Annnnd for some Wednesday trivia… Here’s a little survey I found! I used to love surveys back in the day and I still do. The rules for this one? Answer everything in one word. Ready…. GO!

1. Where is your cell phone? Desk

2. Your hair? Natural

3. Your mother? Amazing

4. Your father? Wise

5. Your favorite food? Mexican

6. Your dream last night? Weird

7. Your favorite drink? Water

8. Your dream/goal? Happiness/Joy

9. What room are you in? Office

10. Your hobby? Fitness

11. Your fear? Moving

12. Where do you want to be in 6 years? Happy

13. Where were you last night? Gym

14. Something you aren’t? Energized

15. Muffins? Nope

16. Wish list item? Heart rate monitor (oops… three words, one item)

17. Where did you grow up? Orlando

18. Last thing you did? Meeting

19. What are you wearing? Jeans

20. Your TV? Untouched

21. Your pets? Adorable

22. Your friends? Awesome

23. Your life? Changing

24. Your mood? Sleepy

25. Missing someone? Family

26. Vehicle? Toyota

27. Something you’re not wearing? Necklace

28. Your favorite store? Grocery!

29. Your favorite color? Mint

30. When was the last time you laughed? Today

31. Last time you cried? Lastweek (lol sorry for cheating!)

32. Your best friend? Far

33. One place that I go over and over? Gym

34. One person who emails me regularly? Grandma

35. Favorite place to eat? Season’s 52

Now it’s your turn! Answer 1-2 of the questions below, or if you’re a blogger, take the whole survey! Do we have any similar answers? Any completely different?

Love you guys!!!

Fueling Your Body: Don’t Be Afraid to Eat

You know what makes me happy?

YOU GUYS! Seriously, I can’t thank you enough for all the love I got on my recent update. I want to emphasize the fact that I am not unhappy by any means, and I’m working on eating more in order to raise my blood pressure and blood sugar levels. Funny, because most people have the opposite problem!

My friend helped me create a meal plan and macros, and we found out that I wasn’t eating enough carbohydrates to fuel the heavy exercise I do on a daily basis. So, more carbs! I tell ya, it’s hard to get in enough calories when you eat healthy 99% of the time. How many pounds of broccoli do I have to eat again? lol *sigh*

Meal Plan 

So, my goal is to eat 2,000+ calories per day and I’m slowly working my way up there (I’m at around 1,600 right now after figuring out this new meal plan). Yes, I’m sure it’s every girl’s dream to be told to eat more… but this is hard for someone who, in the past, was scared of eating anything “bad.” I’m trying to fuel my body with healthy foods, so I’ve pretty much just increased my portions. My day-to-day meals look something like this:

(Note: I’m only doing this to showcase the importance of fueling your body for hard workouts. We train hard in the gym, so our bodies NEED fuel before and after to enhance performance. I see so many girls, myself included, not eating enough to fuel their bodies and wonder why they feel lightheaded/spacey or are losing strength. This is exactly what happened to me, and I’m learning to overcome my fear of eating a lot!)

Breakfast:

  • 1/2 cup oatmeal
  • 1/2 cup strawberries
  • 1 egg, 1/2 cup whites (from carton) + veggies (usually mushrooms, broccoli, green beans, onions, tomato)

Snack:

  • 3 hard boiled egg whites
  • 2 rice cakes

Lunch:

  • 5-6 oz. lean meat (turkey, chicken, etc.)
  • sweet potato
  • 1/2 cup black beans
  • veggies (usually broccoli and cauliflower or green beans)

Snack (pre-workout):

  • 2-3 hard boiled egg whites
  • carrots
  • oatmeal or rice cake with almond butter

Dinner (post-workout):

  • 6 oz. lean meat
  • 1/2 cup brown rice
  • veggies

After dinner snack: usually I just go to bed, but if I’m hungry I’ll eat a “fat” — aka peanut butter or almond butter on a rice cake, or by the spoonful because YUM.

So to some of you, this may seem like A LOT. To others, it may seem like not enough. I’m learning to trust my body — eat when I’m hungry, stop when I’m full. If I feel lightheaded, instead of trying to push through it, I will stop what I’m doing and EAT SOMETHING. I was so scared of eating a lot before, which is ultimately what led to my bingeing. I’d go for 3-4 days at 900 calories and then literally eat all.the.pretzels. I swear to you, the binges are the only thing that saved me.

By eating more consistently on a daily basis, I hope to resolve my issues with overeating. Let’s face it, we’re not going to get fat by eating healthy. I understand the whole calories in/calories out theory, but realistically it’s impossible to eat too much broccoli. No one ever got fat eating broccoli, brown rice, or healthy foods unless you’re eating 10x what you actually need (which is quite impossible with those foods. Not so much pizza lol)

Chances are if you’re reading this, you have an interest in health and fitness. You can’t have one without the other — I promise you. EAT ENOUGH for YOUR body and you will see astounding results both in and out of the gym.

In the past three days since I’ve been eating more, I’ve noticed such a difference in the gym and more importantly in my health.

Don’t be afraid to eat. Fuel your body and your mind. Nourish and feed every aspect of your life daily (mind, body, soul) and your body will thank you. ❤

Shoulder Circuit Workout

We should notice a trend here… I’m a HUGE fan/advocate of circuit workouts. You get the benefits of cardio and weight training in one short session (usually less than 45 minutes) and continue to burn fat for the rest of the day. Sick of spending 30 minutes on a cardio machine AFTER you’ve already done weights? Try circuits like this one! It’s hard and you’ll be sweaty, woo woo *whistle* 😉  

Shoulder Circuit Workout

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For your reference: 

Dumbbell Shoulder Press
Dumbbell Side Lateral Raise
Plate Steering Wheels
Barbell Upright Rows