Category: Motivation

You’ve busted your hump for months now. You’ve eaten right, exercised, and you’ve finally reached your fitness goals. However, now you have a new problem, you’re left with excess skin. When you gain weight your skin stretches to accommodate your body size, that skin doesn’t always bounce back when you lose weight. That is especially true if you lost weight quickly. The excess skin can make you feel like you are still miles away from your dream body.

Can You Get Rid Of Excess Skin After Weight Loss?

Exercises That Can Help Tighten Skin

Support Your Skin With A Healthy Diet

We’re about halfway through the year now. Which means for most of us, we’ve already dropped our New Year’s resolutions. All the promises we made at the beginning of the year to eat healthier and workout are still important to us. It’s just that our obligations have gotten in the way. It happens, but it doesn’t mean we need to wait all the way until next year to reset our goals. Here are some steps you can take to recommit to your fitness resolutions.

Let Go Of The Past

If you weren’t able to cut out sugar or hit the gym everyday, it’s okay. Fitness is a process that requires a lifestyle change. Just because you weren’t able to reach your goals in the past, doesn’t mean you can’t reach them in the future. If you focus on the past, it can be really demotivating. So just let it go and focus on what you can do today.

Re-Evaluate Your Goals

Ambition is great when making fitness goals. You should always shoot for the moon. However, sometimes we set unrealistic goals and then when we don’t meet them, drop them entirely. Was your goal to cut out all sugar? That’s a great goal, but if it’s not realistic, you can still look at reducing your sugar consumption in a new way. Maybe start by cutting out sugary drinks, then build up to cutting out sugar.

Make A Plan Of Action

Once you’ve reevaluated and restated your goals, make a plan to help you achieve them. Now you know what barriers you face. Maybe you can’t get to the gym everyday because of your busy work schedule, but you can take the stairs at work everyday. You can take a walk over your lunch break. Think about what barriers there were to your resolutions and find creative solutions to get around them.

Work With A Professional

One of the best things you can do to keep your plan on track is to implement a system of accountability. A great way to do this is to work with a professional personal trainer or join a group fitness training program. Doing so affirms your commitment to your resolutions and will introduce you to people who can help you stay accountable to your new goals.

The personal trainers at Everlasting Changes can help you recommit to your fitness resolutions. We offer nutritional coaching and flexible private and group training sessions to help you find a way to achieve your goals that works with your busy lifestyle. Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

There are many complex reasons that make fat loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Here are 5 things that block fitness results along with the solutions to unlock your best body.

1. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury—it’s a necessity.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure—namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

A walk outside
A good book
A night out to the movies or theater
A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately, this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current shape has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing the fat.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy, then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body—and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bunch of changes:

New diet
New exercise routine
New friends at the gym
New clothes
New self-image

Focus on all of the ways that shaping up will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever…in the best way!

Time For Something New … Fat Loss

Your body adapts quickly to any repetitive routine. The definition of insanity is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop then it’s time to try something new.

The workouts that my clients enjoy are never boring or repetitive. Come join us!

Salmon Power Scramble

It’s important to start your day off with a healthy serving of protein and veggies. This recipe delivers both as salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Courtesy of RealHealthyRecipes.com

What you need

Serves 2

1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper

Instructions

1. In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.

2. In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.

3. Cook until egg whites are set, flipping at least once.

Nutrition

One mini muffin equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Do you have unmet goals? If so, you aren’t alone. Most people live with unfulfilled aspirations.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” where researchers interviewed Yale’s 1953 graduating class, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best-selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data, he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

1) Do This: Make a Step-by-Step Plan

If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

Not That: Motivate yourself by focusing on someone that you admire.
Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

2) Do This: Tell Other People About Your Goal

How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

Not That: Think about the bad things.

When you focus on the negative it becomes your reality.

3) Do This: Focus on the Good Things When Achieving Your Goal

Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

Not That: Try to suppress unhelpful thoughts.

Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

4) Do This: Reward Your Progress

Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

Not That: Rely on willpower.

Willpower alone rarely gets anyone to their goal.

5) Do This: Record Your Progress

Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

Not That: Just fantasize about life after achieving your goal.

Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.
Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on your spectacular body transformation.

Now is your time to get into the best shape of your life!

Drink More Water

It’s very possible that you are partially dehydrated most of the time. This is problematic for your fitness goals.

You probably already knew that hydration is key to maintaining proper organ functions, however were you aware that it also influences your ability to shed fat and maintain muscle tone?

If you aren’t making a conscious effort to drink water throughout the day then you’re very likely not getting enough of it, and it’s having a negative impact on your fitness progress. Carry a water bottle to sip throughout the day and drink a glass of water with each meal in order to stay hydrated and on track with your fitness goals.

Egg White Bites

Here is a recipe for powerhouse egg white bites that will get your day started off right! These protein-filled morsels are easy to pack with you for breakfast on-the-road and last most of the week in the fridge. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need

Serves 16

8 egg whites
¼ cup nonfat cottage cheese
¼ cup nutritional yeast
¼ teaspoon sea salt
1 teaspoon coconut flour
½ cup roasted red bell pepper, chopped
¼ cup fresh spinach, chopped
2 tablespoons fresh scallions, minced

Instructions

1. Preheat the oven to 375 degrees F. Line 16 mini muffin tins with paper liners.

2. In a blender combine the egg whites, cottage cheese, nutritional yeast, sea salt and coconut flour. Blend until smooth. Stir in the remaining ingredients.

3. Evenly fill each of the 16 mini muffin tins with the egg white mixture. Bake in the pre- heated oven for 15 minutes, until set.

Nutrition

One mini muffin equals: 32 calories, 1g fat, 3g carbohydrate, 1g fiber, 64 mg sodium, 1g sugar, and 4g protein.

Many women are hesitant to weight train. Some don’t want to build large muscles, while others may be intimidated by the weight rooms at the gym. Most often we see women stick to cardio and yoga. However, weight training is a great workout that has major benefits for women. Just two strength training sessions a week can help you transform your body and achieve your goals more quickly. Here are the main reasons all women should weight train:

1. Weight Lifting More Burns Calories

As a rule, cardio exercises burn more calories during the workout than weight training. However, building muscle helps you burn more calories overall. Muscle cells require more energy to maintain than fat cells. So as you build muscle, you also boost your metabolism and burn calories when you are resting.

2. Weight Training Strengthens Bones

Women are especially prone to developing a bone disease like osteoporosis as they age. Weight training pulls on your muscles, which pulls on your tendons, which in turn then pulls on your bones. Regularly pulling on your bones will strengthen them and may help prevent the effects of bone disease.

3. Strength Training Strengthens Your Heart

Women are also at risk for heart disease as they get older. Strength training also supports a strong heart. As your contract your muscles during lifting, it increases the amount of blood to your heart and improves your circulation.

4. Weight Lifting Boosts Your Mood

Just like with cardio, weight training stimulates the release of endorphins. This rush of endorphins can help you feel happier and combat stress. Weight training also helps release the stress hormone cortisol from your body, reducing stress-related muscle tension and pain.

5. Weights Training Improves Your Balance

Weight training helps improves your balance by strengthening your fast twitch muscles. Fast twitch muscles can help you respond more quickly if you lose your balance. So you’ll be able to better catch yourself before a fall, reducing the risk of injury.

6. You’ll Be Stronger

The most obvious benefit of strength training is that you will be stronger. You don’t have to get jacked to strengthen your muscles. With support from a personal trainer, you can add strength without bulking up. Having extra strength will help you accomplish more in your life.

Women shouldn’t shy away from strength training. In fact, there are so many benefits that it should be included in everyone’s workout plan. The personal trainers with Everlasting Changes can help. We’ll work with you to ensure that you get all of these benefits safely, while working on your dream body. Call now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

It takes dedicated hard work to drop a significant number of pounds. But afterwards it’s incredibly easy (and frustrating!) to find those pounds creeping back on.

Maintaining fat loss is certainly possible, however it does require that you remain vigilant with your healthy routine.

Here are 5 secrets to maintaining your amazing body transformation for life. Think of these as your own personal lifestyle rules and stick with them at least 90% of the time to keep your body healthy and hot.

Hot Body Secret #1: Don’t Eat Just To Eat

There is no place in your healthy lifestyle for mindless snacking. I’m talking about a tub of popcorn at the movies or a bag of chips in front of the TV. All the calories ingested from mindless snacking have to end up somewhere…and that somewhere is around your waist or on your thighs.

Snacks are fine when you are aware of how much you’re eating in order to balance it with the rest of your meals for the day.

Hot Body Secret #2: Stand (And Walk) When Possible

Have you heard the saying sitting is the new smoking? The idea is that a lifetime of sitting all-day-every-day is as harmful to your body as smoking. Think for a moment about how much of your day is spent sitting.

You wake up and sit down for breakfast. You sit on the drive to work. You take the elevator up. You sit for most of 8 hours at work. You take the elevator down. You sit on the drive home. You sit to eat dinner. You sit to watch TV.

That’s quite a bit of time spent sitting! Now imagine if you consciously stood for some of this time each day and took the stairs instead of the elevator. Over weeks, and months, it really adds up in calories burned, muscles engaged, and overall fitness and health.

Hot Body Secret #3: Avoid Sugar

I might sound like a broken record about this one, but that’s OK, I’ll keep harping on this point until more people listen. Our bodies weren’t designed to ingest large amounts of sugar on a daily basis. When you regularly take in excess sugar the results are always the same. You. Gain. Weight.

The tricky part is that sugar is all around us, so avoiding it takes real vigilance.

Start with your morning beverage of choice. Does it have sugar in it? Most of the beverages that are blended and brewed at coffee shops are simply vehicles for ingesting sugar. Find a beverage that you enjoy without any added sugar and stick with the rule of not drinking sugary beverages throughout your day.

Hot Body Secret #4: Keep Dinner Light

Who says that dinner should be the biggest and heartiest meal of the day? Instead, focus on enjoying light dinners that are centered around protein and veggies and avoid starches and carbs in the evening.

The recipe below for Beet and Grapefruit Salad is a great example. Add a grilled chicken breast to a serving of this vibrant, fiber-filled salad and you have a nutritious dinner that’s light and healthy.

Hot Body Secret #5: Always Exercise

How often do you brush your teeth? Do you sometimes take a few weeks or months off brushing your teeth? Um, no. That’s gross. You brush your teeth everyday as an ongoing habit because you know that the benefits outweigh the slight inconvenience.

Can you see where I’m going with this? 🙂

Exercise only truly works when you do it as an ongoing habit because you know that the benefits outweigh the slight inconvenience. It’s part of keeping you healthy. It’s part of who you are.

I’m here to make your daily exercise habit fun and effective. If you aren’t yet my client then call or email today to join now.

Keep it Tight

Hot Body Secret #2 above described how standing and walking when possible will help your overall health and shape. But what about those hours when you have no choice but to sit? In those moments, keep it tight!

When sitting, practice good posture by keeping your shoulders back, head up, and contract your core muscles by pulling your belly button in towards your spine.

This simple move will keep your core muscles engaged and will contribute to your overall fitness.

Beet and Grapefruit Salad

How often does your dinner mostly consist of fresh, vibrant produce? The nutrients and fiber found in greens and veggies are vital and delicious! Give this salad a try and add some sliced, grilled chicken breast for added protein. Hopefully this recipe will inspire you to include more veggies and greens in every meal!

Courtesy of RealHealthyRecipes.com

What you need

Serves 6

3 red beets
3 yellow beets
3 grapefruits
3 mandarin oranges
2 tablespoons olive oil
⅛ teaspoon Liquid Stevia
2 tablespoons apple cider vinegar
1 teaspoon sea salt
¼ teaspoon black pepper
6 cups Baby Arugula, fresh
¼ cup pistachios, chopped

Instructions

1. Preheat oven to 350 degrees F. Trim the beets, wash and place in an 8×8 casserole pan with ¼ cup of water. Cover with aluminum foil and bake for an hour, until tender. Remove from the oven, uncover and cool completely. Peel the beets and slice into wedges.

2. Cut the ends off the grapefruits, and slice off the peel and the white pith. Remove cut into segments and peel the membrane off each slice. Reserve ¼ cup of grapefruit juice.

3. Whisk together the olive oil, stevia, vinegar, sea salt, black pepper and reserved grapefruit juice. Toss the dressing with the beets and grapefruit wedges.

4. Arrange the arugula on a platter. Top with the beet and grapefruit mixture and sprinkle with pistachios.

Nutrition

One serving equals 142 calories, 6g fat, 15g carbohydrate, 4g fiber, and 2g protein.

Life can get crazy sometimes. With all of our work, family, and social obligations, it’s easy to lose track of our fitness. Sometimes we just simply aren’t able to prioritize our fitness. One of the biggest concerns our clients have when they first meet with us is that they’ve taken too long of a break. Many are worried they are so out of shape, they’ll never be able to get back on track. However, even if you haven’t worked out in years, you can get back on the fitness wagon. Here are some tips we recommend so you can start prioritizing your fitness again.

It All Starts With A Positive Attitude

The biggest barrier to our success is ourselves. If we’ve taken time off from fitness, it’s pretty easy to beat ourselves up for it. However, the more negative self-talk, the less likely we are to make the changes needed. So forget the past and start fresh today. You can do it, if you believe you can. Right this moment, forget how out of shape you are or how poorly you’ve been eating.

Take The First Step

Fitness is a lifestyle, not a single action. To achieve your goals, you will need to take it one step at a time. So don’t put a heavy start date where you will suddenly overhaul your life. Do something right now to get yourself on track. Whether it’s simply eating a healthy dinner tonight, taking a walk, or signing up for a small group fitness class. No matter what you decide, that small step will make a huge difference getting you back on track.

Get Support From A Private Trainer

It’s hard to do things alone sometimes. Taking the steps to fitness can be a challenge when you’ve been out of the routine. You have to learn what works best for you in your life now. The best way to make this change is to get support. Working with a nutritionist and private trainer can be a big help. We can tailor a program that will ease you back into a healthy lifestyle. We’ll help motivate you, keep you accountable, and work around your needs.

It doesn’t matter how long of a break you’ve taken, you can do it. You can change your life and become the fitness buff you are meant to be. Our private trainers can help. Call now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

If you are struggling to really get into a regular workout routine, consider getting a workout buddy. Workout buddies are a partner in your fitness goals. A good workout buddy shares your fitness goals and will help you to stay on track. Here are just some of the benefits of having a good workout buddy:

1. Working Out Is More Fun

If you dread working out everyday, a fitness buddy can help change that. You can talk, try new workouts together, and make exercising fun. Even your toughest workouts will be better when you get to socialize. If you don’t enjoy going to the gym, you definitely should consider getting a workout buddy.

2. It’s Easier To Try New Workouts

Ever wanted to sign up for a class at the gym? Interested in yoga but don’t know how to get started? A workout buddy can help. Workout buddies can try new things with you so they are less intimidated. Also, your workout buddy can introduce you to things you never thought about trying. With a partner, you’ll have a lot more diversity in your workouts.

3. Having A Buddy Makes Working Out Safer

No matter your preferred workout, having a buddy keeps you safe. If you are weight training, a workout buddy will spot you. If you like running, a running partner will make sure that if you fall or get hurt, you aren’t alone. Workout buddies can also help you monitor improve your form so you don’t injure yourself during workouts.

4. A Partner Keeps You Accountable

It’s one thing to blow off a workout when you are hitting the gym on your own, it’s another to blow off plans with your workout buddy. Workout buddies help strengthen your commitment to your workout. They will motivate you to show up and keep chasing your goals. In return, you will do the same for them. This relationship helps keep you accountable and ensures that you are accountable to both yourself and your partner.

If you are new to the Charlotte area or simply can’t find anyone who shares your fitness goals, don’t worry. We offer small group training sessions where you can find supportive workout buddies. Each training session has like-minded people just like you, who can help you achieve all these benefits. Call now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

What are your exercise habits?

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.

When it comes to your fitness, the two habits that define you are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits.

Here’s how to adopt a habit:

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

Do not eat after 7pm each night.
Bring your lunch to work instead of eating fast food.
Exercise 4 times a week after work for 45 minutes each time.
Only eat fruits and veggies as your afternoon snack.
Get up early and exercise for an hour each morning.
Workout with me 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same steps.

I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

Did you hear about the Magic Fat Loss Pills?

I hate to break it to you, but there’s no such thing as magic fat loss pills.

Don’t fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise?

Well, they are right—proper diet and exercise will cause you to lose weight—without the costly bogus pills.

Favorite Sesame Salmon

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of steamed veggies.

Courtesy of RealHealthyRecipes.com

What you need

Serves 4

1 Tablespoon sesame oil
¼ cup lemon juice
¼ cup coconut aminos (or soy sauce)
1 teaspoon ground mustard
1 teaspoon ground ginger
¼ teaspoon garlic powder
4 (6oz) salmon steaks

Instructions

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.

2. Set aside 1/2 cup of marinade and refrigerate.

3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.

4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutrition

One serving equals 392 calories, 19g fat, 2g carbohydrate, 1g fiber, and 38g protein.

Exercise is critical to a healthy lifestyle. However, sometimes our enthusiasm to reach our fitness goals can lead to pushing it too far. A balanced workout routine will leave you energized and strong, not exhausted and weak. Working out too much can have negative effects such as muscle loss, a compromised immune system, and sleep disruptions. To combat these negative effects, you need enough recovery time.

Signs You Aren’t Getting Enough Recovery Time

There are a few ways to determine if you are experiencing the negative effects of working out too much including:

1. You Get Sick Frequently: Too much exercise can wear down our immune systems. This leaves us vulnerable to getting sick more frequently. Immune system breakdown can also make it harder to recover after a workout.

2. You Feel Demotivated: A good workout routine will fill you with motivating endorphins. You’ll have more energy and be excited for the next challenge. However, overtraining will decrease your energy and negatively impact your mood. Both can reduce your motivation.

3. You Are Experiencing Sudden Mood Swings: If you find that you uncharacteristically moody, it could be a sign you are working out too much. When our bodies are overworked, so are our minds.

4. You Are Having Sleep Issues: Overtraining can lead to both insomnia and hypersomnia depending on the person. When you workout too much your body begins to see training as a source of stress and will produce the stress hormone cortisol. Cortisol is extremely disruptive to sleep patterns.

5. Your Joints Are Achy: Joint pain is a sign of overtraining because you are putting excess strain on your joints. Though, achy joints can also be a sign that you are working out incorrectly.

The Importance Of Recovery Time

When you are fast achieving your goals, it can be really exciting to want to take things further. However, our bodies need time to recover after a hard workout. There isn’t a one-size fits all method of getting the necessary recovery times. If you are experiencing any of the above symptoms, you need to incorporate more down time. There are several ways to do this and an experienced and knowledgeable private trainer can help. Private trainers can structure your workout so you are maximizing your efforts by achieving the perfect balance between hard work and rest.

Our private trainers will ensure that you are getting enough recovery time for your specific body. We will put together a balanced program and help monitor your progress to ensure that you are achieving all your goals in the healthiest way possible. Don’t risk the negative effects of overtraining, instead call now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.