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8 Not-So-Obvious Signs You’ve Been Working Out Too Hard

8 Not-So-Obvious Signs You’ve Been Working Out Too Hard

For the majority of the people in this world, getting motivated to exercise or even beginning to exercise is difficult. But there are a few of us who actually do the opposite of this… We exercise too much.

While exercising and being physically active every day is great, like everything else in life, too much of something is a bad thing. As far as our fitness goals go, 80% of our chance in attaining them will depend on what we put into our mouth.

That said, this article is somewhat personal to me. Overtraining is something I have been struggling with in the last couple of years. Once we have exercise in our blood, it is impossibly hard for us to stop. We feel guilty and moody if we skipped a workout. Even as a fitness professional, I technically know my body better than anyone else but it is a struggle to find a good distinction between working out too much and just right.

It wasn’t until I learned to listen to my body, to plan and regimen, and figure out what my own strengths and weakness are, that I solved the puzzle.

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If you’re reading this and it resonates in you, or if you’re feeling tired and unmotivated, here are some signs that might indicate you’ve been working out too hard. Our body needs at least 1-2 rest days a week and if you’re constantly facing some of these signs, a few weeks or even a month off exercise can do you good. Don’t worry, taking some time off will not throw all your efforts out the window and will definitely won’t make you an overweight person. If anything, it will make you feel refreshed and energized, and most importantly bring you awesome results in the future.

1. You consistently fail to complete your workout.

Failing when progressing is great. You know, when you’re lifting heavier weights and you can only complete 4 reps. Or when you’re sprinting harder and can only complete a short amount of time. But if you’re getting slower and weaker, in other words, failing when you’re regressing, it probably means you’re working out too hard.

2. You have trouble sleeping or falling asleep.

Difficulty falling asleep simply means your sympathetic nervous system is still working even when you’re resting. While this can be a major sign of overtraining, it can also mean that your stress levels are high when you need them to be low. If you’re tossing and turning in bed or you’re waking up in the middle of the night, you’re overtraining.

3. You’re lifting, sprinting or doing HIIT exercises every single day.

Unless you are a professional athlete who trains several times a day and eating food and supplements that can enhance your performance, you are not Wolverine. For many of us, lifting, sprinting and doing high-intensity interval trainings every single day won’t leave our body with enough time to recover. In the end, our health will deteriorate along with our mood and feelings and that is something you don’t want to happen. Take a break or alternate high intensity and lifting days with easy stretching days. Your body will thank you.

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4. You feel excessive pain in your limbs.

If you feel pain in your knees, wouldn’t it be obvious that you’re probably overusing or not using it correctly? If you’re running and you feel sore in your lower limbs, it might mean that you’ve run too hard or too far for too long. If you’re lifting and you feel pain in your limbs, there could be one of two possibilities — number one being a delayed onset muscle soreness (DOMS) or number two, you’re lifting with poor form. While the former is a natural thing and will go away in a couple of days, lifting with poor form can over time lead to undesirable injuries. It is imperative for you to tune in to your body and listen to these important signs to avoid overtraining.

Think having good posture is unnecessary? Read this — The Importance of Having Good Posture

5. You feel tired and moody after a workout.

Exercise is suppose to make you feel good, due to the high levels of endorphins released and circulating in your body during and after the workout. It’s a great feeling, isn’t it? But what if that feeling never comes? What if you feel like napping each time after exercise, or worse, you feel like death? If you feel like a Lochness monster after a workout and it isn’t making you feel good, it’s time to scale down a little bit.

6. You crave for more sugar than usual.

Our body tends to crave sugar when our levels of cortisol are high or when our glycogen (glucose in its storage form) is low. If you crave Tim Tams and Pop Tarts more often than usual, it’s a good sign that you’re working out to hard.

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Learn more — How Sugar Affects Our Brain

7. You frequently fall sick.

While there are many reasons why you may fall ill, exercise shouldn’t be one of them. Exercise is known to be one of life’s natural immune boosters. One reason why I started exercising in my late teenage years was because I was constantly sick, and it worked. However, if you’re up to date with your flu shots and no one else in the house is sick, but you’re staying in bed because of a virus or a bug, you might want to take a look at your exercise frequency and intensity.

8. You feel like you’ve gained weight even though you’re exercising a lot.

Yes, exercise should make you lose weight and increase your lean muscle mass. But sometimes, working out too much can increase muscle wastage and fat storage. You might be burning calories, but you’re burning calories from glucose and glycogen and your precious muscle stores and you don’t want that. To achieve leanness, your body’s cortisol levels should be in balance. Lack of sleep and overtraining can tip this over, leading to high cortisol level and increase fat disposition. Have you been working out like a crazy person and still feel like you’ve gained weight? You’ve overtrained.

If you’ve experienced some of these signs yourself, take a step back and have a break. Don’t deny the signs, because at the end of the day, you’re exercising to improve health, not deteriorate it.

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Life is too short to spend being tired and moody and definitely too short to spend all your time exercising.

That is why all the exercises I suggest in my blog are short and sweet, but effective. My goal is to strike a perfect balance and recovery is imperative in achieving this and most importantly, teach my clients how to do that.

Listen to your body. You only have one.

Read more — 7 Things You Should Stop Doing When Trying To Be Healthy

Featured photo credit: HJ Media Studios via flickr.com

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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