Let Jessica Westergård coach you with her training program; “Mind, Body & Soul”.
This app looks awesome!
If you hike, run, camp, etc., with your dog, what do you think are the best or most essential things to have for them?
One of my friends asked what the ‘silly new workout trend that women like to do’ is these days. Everyone jumped in and mentioned ‘hot yoga’, ‘pole dancing’, ‘zumba’, etc.
Hold the fuck up there, buddy.
"Hot yoga" or BIkram yoga is effective and good for you. It’s hot, yes. But it’s a legitimate form of yoga and exercise.
Pole dancing lets a woman feel sexy while working out, and also greatly improves core and upper body strength. You think it’s easy to suspend yourself from the pole like some of those women do? Get your ass up there and try.
Zumba is incorporating dance into your cardio workout. It’s fun and a nice break from running and lifting.
Don’t go knocking the way certain people choose to exercise just because you think it’s silly. I bet if he (and it was a man that said this) thinks it looks silly doesn’t mean it isn’t effective and fun.
Preach! However you workout is okay, as long as you enjoy it.
March: Start of Spring
March has four calendars: a basic version for the average reader, one for beginners with frequent rest days, one for students that asks you to do more working out on the weekends, and one for dancers (or anyone else working on flexibility) that includes stretch days.
The directions are simple: find the current date on the calendar, see what workout(s) it asks for, and pick one from each section listed for that date. For example, if today it says “Arms” and “General,” I’d find an arm workout and a general workout to do today.
Feel free to substitute an HIIT workout for any cardio workout listed. This is especially helpful if you don’t have a lot of time for cardio.
If you’d like to write about your experiences during the month or see how others are doing, please use the tag “BoP: March”. By all using this tag, we can see what others are doing during the month and send others encouragement along the way. Let’s all support each other on our journeys! (If you’re not on Tumblr but still use these calendars, feel free to update us on the Back On Pointe Facebook Page or the Back On Pointe Fitocracy Group! Or, post on Instagram or Twitter!)
During the month, remember that you should take as many rest days as you need, modify any workouts that you cannot do, stay hydrated, get more low-intensity cardio, and eat well.
p.s. Any of the calendars can be modified. If you are training for a half-marathon, feel free to count that as your cardio on cardio days. If you’re sore in the arms from helping a friend move, substitute a butt workout instead. It’s all about you!
PSA FOR ALL FIT FREAKS! Are you taking enough time OFF?
Recovery is just as important as what you do IN the gym. But no matter how much we ‘know’ this, many people consistently spend hours and hours in the gym because it “feels” right. It’s psychological. A dependence. Fitness CAN be addictive, but it’s important that we learn how to overcome these psychological barriers to live happier, healthier and injury free lives. Outside of the gym.
Recovery is THE reason we get fitter and stronger. It’s during this time that your muscles rebuild stronger, where your body puts your workout to use and where you’ll reap the benefits.
I like to think of it as making bread. You can knead the dough as much as you like, but unless you STOP and let it rise, your bread is gonna SUCK. The kneading is important, but the “rising” on it’s own is what makes the bread awesome. Rest is your ‘rising’ time.While SOME activity is better than NONE, TOO MUCH activity can be worse than none at all. Heart problems, insomnia, illness, weight gain, injury, depression: all symptoms and consequences of hitting it too hard and too often at the gym.SIGNS OF OVERTRAINING (and/or fitness addiction).
1. A decrease in performance. If you’re training hard and you notice that you just aren’t able to do what you know you CAN DO (having to reduce your weights, not being able to finish a set, needing to take more breaks etc), it might be a sign that your muscles have not gotten enough recovery time.
2. Problems sleeping, decrease in overall energy, mood swings etc. Workouts generally should BOOST your energy and mood. If the days seem ‘harder’ it might be a sign you need to take a step back. Depression can be a symptom of overtraining as well.
3. Feeling that unless your workout is 2 hours long, it doesn’t count. The truth is, there is ONLY so much you can push your body. After a certain amount of time, it releases chemicals and begins processes to minimize damage… NOT to help you get stronger, fitter or better. 2 hours a day in the gym is too much. Psychologically, this is a barrier a lot of people get stuck behind. Often, beginners are encouraged to workout for long periods of time, but at a VERY LOW intensity. The higher the intensity, the shorter your workout can be. Work to limit your workouts to an hour or less, take less breaks, and boost your intensity instead.
Gyms are a perfect breeding ground for infection. Here’s how to reduce your risk.
This is what I have been following to train for my half marathon! Hope it helps :)
Need to do this!