Not seeing the results you want? 13 Signs You are Overtraining.

Overtraining is a topic near and dear to my heart because I have been guilty of falling into the overtraining trap more than just a few times! The problem is, I never realize when it’s happening. It just sneaks up on me. One week I’ll be eating like a champ, nailing my workouts and sleeping like a baby. A week later I’ll be frustrated because I’ve gained 2 pounds even though-hello-I’m eating like a champ and nailing my workouts. And two weeks later I’m frustrated because I can’t sleep, my joints hurt, my legs feel like lead and I’m 3 pounds heavier which doesn’t make sense because not only am I eating like a champ-I’m not even hungry! And not being hungry makes me cranky, because I like food!

And then I ask my husband, “Do you think I’m overtraining?” To which he always gives me a sideways grin and says, “maaaaaaaaybe.”

Dang. It got me again!

It’s simple logic though! Some exercise is good so more exercise must be better, right?! And the same for diet. If cutting calories leads to weight loss, cutting more calories must lead to more and faster weight loss, right?!

Nope, sorry.

Unfortunately, training progress does NOT look like this:

CHART 1

Although that sure would be nice! In real life though, training is all over the place and it depends on all sorts of stuff so it can take any shape or form, more like this (although really it can look like anything, this is just a chart I made).

CHART 2

Think about professional athletes. They work super hard and then they have an off season where they do other stuff! But thanks to marketing and social media the rest of us are afraid we will blow up like a balloon if we don’t “go hard or go home” every. single. day.

I see tons of people in the gym hitting it hard day after day and they’re frustrated because no matter how little they eat and how much they exercise they just can’t lose those stubborn 10 pounds. Sound familiar?

Let’s take a look at the signs and symptoms of overtraining, shall we?!

  1. Decreased physical performance
  2. Elevated resting heart rate
  3. Loss of appetite
  4. Weight gain (increase in fat stores for people trying to lose weight)
  5. Weight loss (loss of lean mass for people trying to gain weight)
  6. Sleep disturbances/inability to sleep
  7. Frequent colds or sore throats
  8. Irritability, restlessness, depression and/or anxiousness
  9. Overuse injuries
  10. Menstrual cycle disturbances
  11. Excessive thirst
  12. Constant muscle soreness (legs feel heavy)
  13. Bloating/water retention

If you have symptoms of overtraining, take a day off, will ya?! Better yet, swap 1 (or 4) of your intense sweat sessions for a light walk and re-evaluate your training plan.

Here are some things to keep in mind when you are making your training schedule.

  1. Workouts don’t need to be a full hour. I’m not sure where this 1 hour thing came from but I’m trying to change it. If you are working HARD (and you should be a few times a week), 20-30 minutes is all you need.
  2. You should be excited for your hard workout. If you are dreading your Friday workout already, that’s not a good sign.
  3. You should be able to go all out during your workouts. If you are still sore from your last workout then you shouldn’t be doing another hard workout.
  4. Don’t do HIIT workouts or other max effort workouts every day.
  5. Obey hunger signals. When you feel hungry, EAT. Don’t ignore it until it goes away. It’s like my acupuncturist says, “body doesn’t lie, brain does”.
  6. Always, always, always listen to your body. I’ve ignored my body many times before and 100% of the time it gets me in trouble with injuries. I can’t say this enough: If you are starting to experience pain from overuse, take a break.
  7. And last, stop feeling guilty for having a light workout every now and then!

Happy Training!

Laura

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The Official Body of Sunshine Fitness Gear Guide!

How has this never happened? How have I never put out a gear guide?! In our house, we love gear. Researching it, testing it and of course, finding the best price on it! I compiled a list of my absolute favorite fitness gear. Not just stuff I’ve tried but items that I buy over and over again because I really use them and/or wear them out!

gear guide

1. Brooks Adrenaline GTS Running Shoe for moderate pronators. I’ve had at least 4 pair of these so I obviously like them a lot. I do pronate and these offer good support. You can get them from Zappos or runningwarehouse.com. Occasionally (like right now) you can get last seasons colors for CHEAP at http://www.6pm.com. I always check 6pm first before paying full price for running shoes. Make sure you know your size before ordering though because I don’t think they accept returns.

2. Garmin Forerunnin 15 GPS Watch. This is my newest fitness doo-dad and I really love it. It was a bit of a splurge for me but I have wanted a GPS watch for a long time. I like that this one is very small, comes in several colors and is actually pretty feminine without being pink. You can get it with or without a heart rate monitor strap. I chose to not get the heart rate strap because I feel like I have a pretty good idea of when my heart feels like it’s about to explode 🙂 The GPS is really accurate and only takes a few seconds to find it’s location.

3. Chi Running App. Best $3.99 I ever spent! This app has changed my life. It’s like having a running coach on your arm. Start your run and the owner of Chi Running is by your side reminding you to how to run properly without getting injured. Bonus: it has a metronome included and it tracks your distance/route/time etc. The app also has training videos you can watch to improve your running form.

4. Lululemon Run Swiftly Racerback Tank. Contrary to popular belief I really do not buy much from lululemon. Back in the day I did for sure. But now their stuff is just meh. This tank is by far my favorite running/workout top and I’m very picky. The material is light, comes in tons of colors and it doesn’t “cling” (i.e. it doesn’t stick to love handles).

5. Lululemon All Sport Bra. Ok, fine, another lululemon item. I got hooked on this bra about 5 years ago and it’s still my favorite. I have 4 of them now, including 2 that are 5 years old. So yeah, they hold up, they are comfortable and they do what they are supposed to do.

6. Sol Republic Relays In Ear Headphones. I used to exclusively use cheap headphones. I got used to them falling out of my ears, hurting my ears because they were too big and the poor sound quality in general. Luckily I have a nice husband who did a ton of research and picked up a set of these for me. He liked them so much he got himself a pair too! They come with 4 different sized ear pieces from tiny to large. They are super comfortable, AND they actually stay IN your ear when running. A little pricey but worth it.

7. SUUNTO Ambit2 Saphire. Ok, this is not my gear. It’s my husbands but I’m including in my Official Gear Guide because he loves it so much. I would probably have one too but the watch is pretty large and it would take up the majority of my forearm. I kid. This watch does everything. GPS, compass, barometer, altimeter, heart rate monitor, dishwasher, can opener and tons of other stuff I don’t know about.

8. Fitbit Flex. I’ve had my fitbit for a couple years now and in my opinion it’s still the best fitness tracker on the market (although I think it’s overpriced considering how little it does compared to the newer trackers). I think the basic flex is the best because the newer, fancier ones just don’t look durable and the reviews are pretty poor. I also have the fitbit scale and I like that it syncs to my fitbit “dashboard” so I can keep track of all my nerdy stuff in one place and track my nutrition if I choose.

9. Brooks Cascadia Trail Running Shoe. Oh these are just the best! I think this shoe wins every award for Best Trail Running Shoe and I agree 🙂 I don’t have the newest style yet (pictured above) but I’m hoping they go on sale soon!

10. Lululemon Run: Speed Shorts. Yeah, yeah, another lululemon item. I used to only run in running skirts which are cute for sure, but they can also be hot since they have more material. A couple years ago I went out on a HUGE limb (for me) and got a pair of these shorts. My body stayed so much cooler running in these shorts that now I’ve retired almost all my skirts and I have 4 pairs of these shorts. Lululemon always has tons of cute colors too. #bonus.

That’s my gear guide! I’ll be back soon with a beauty & fashion guide! How exciting!

Laura

Coconut Flour Biscuits

Some 7 months ago my husband and I set out on our first Whole 30. Wow, I can’t believe it was that long ago!

While on the Whole 30 you aren’t allowed to eat any sort of baked creation that would replicate bread, cookies, pancakes etc. Well, my husband really missed having something “bread-y” for breakfast or before/after workouts so I did some research and wound up creating these (I think they might technically be Paleo but honestly I don’t know what is technically Paleo) biscuits out of coconut flour, eggs, coconut sugar and coconut oil.

These aren’t your standard light & fluffy biscuits. They are heavy and dense but quite tasty and my husband really likes them. They are totally customizable-you can add blueberries, chocolate chips, cinnamon, herbs or whatever you heart desires!

biscuit

Since doing the Whole 30 twice, my diet has changed some. Some things stuck, some didn’t. For starters, I don’t really eat grains any more. I don’t have issues with grains (some people do) but mostly they just didn’t sound all that good after I stopped eating them. I see them as “filler” carbs now. I would rather get carbs from vegetables, fruits, sweet potatoes & potatoes. You know, the good stuff. Second, I eat meat now, not tofu! I’m not a huge carnivore eating meat 4 times a day or anything but once I realized how much easier it is to get protein from meat I just never went back to eating tofu. Plus there was the whole hormone issue I was (maybe) having from eating soy. Eating out is so exciting for me now. It’s a whole new world!

I still eat loads of vegetables. Maybe even more than before because before the Whole 30 I ate quite a bit of beans & grains and now I get most of my carbs from vegetables. I will still choose dark chocolate as a treat over anything else and I still like a little wine from time to time 🙂

Bottom line: From all the research I’ve done, it seems the healthiest diet is one that consists mainly of assorted vegetables, protein (from whatever source floats your boat), some healthy fat & some fruit. Really limit consumption of any type of baked good/pastry/candy/sugary food/food you know is not health food.

Yep. That’s it. I’m yet to find the miracle diet that promotes alcohol consumption and chocolate cake. That doesn’t mean I’m going to stop looking though 😉

Here are a couple of Rocco pics! As soon as I get more caught up on my blog I’ll post more but I don’t want to make this post too long!

rocco snoozing

 

Here he is snoozing in a blanket. This is just about the only time you can take a picture of him because he is always in motion!

rocco smug

And here he is sitting smug on my husbands lap!

I’m not good about updating my blog but I am pretty good about updating Rocco’s Instagram account. Follow him @Rocco_the_minpin!

And last, here’s the recipe for those biscuits!

Coconut Flour Biscuits

Makes about 20 biscuits. I make a huge batch and freeze half. If you don’t want two dozen just half this recipe.

  • 1 1/2 cups coconut flour
  • 1/2 cup coconut sugar (or regular ol’ white sugar)
  • 1 cup coconut oil, melted
  • 12 eggs
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons vanilla
  • options: 2 teaspoons cinnamon, blueberries, chocolate chips, herbs

Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat (a must have kitchen item!). In a very large mixing bowl combine all the dry ingredients. Next, use an electric mixer to beat in the eggs and vanilla. Last, add the melted coconut oil and mix until well combined, scraping down the sides as you go.

Use your hands to form the batter into “biscuit” shapes. The size is up to you! Small cookie size is nice and large ones that can be cut in half are nice too.

Bake at 400° for about 15 minutes or until lightly browned and firm to the touch.

Have a great weekend!

Laura