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  • ABOUT lauren.
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March 5, 2019

7 Signs You’re Over Training

7 Signs You’re Over Training

written by Lauren Elizabeth

I never really considered myself much of a blogger but I love to share with others and educate them in my area of expertise, FITNESS! I have a passion for it, but most importantly, it is my way of LIFE! It is a part of who I am and makes me me. There is a TON of information out on the internet about fad diets, new way to drop pounds fast, etc. My goal with my blog is to bring you information based from research and years of experience. This field is forever growing and expanding which is why I am so drawn to it! Keeps you on your toes and learning, ALWAYS! 😀

We have a mentality that the harder and more intense we workout the better & faster we will see results. But, you have to remember that our body grows and improves on our days of REST! You heard me, REST! It is so crucial to let our bodies adjust, adapt, & recover from the physical stress we put it through. Here are 7 SIGNS that you’re OVER-TRAINING:

{1} TROUBLE SLEEPING

A symptom that can be so annoying! Sleep is very important for overall health & fitness. When you have trouble sleeping, this can mess with your circadian rhythm and compromise your sleep quality. We want a good 7-8 hours of sleep per night.

{2} ELEVATED HEART RATE

Having a LOW resting heart rate is a great indicator of endurance & cardiovascular fitness. If you realize your resting heart rate is starting to increase higher than normal (for YOU), check your workout regimen and see if you need to recover.

{3} FREQUENT FATIGUE

When we over train, our bodies increase the production of a stress hormone. Combine that with lack of sleep=FATIGUE. You feel tired all day long and exhausted at end of your workouts.

{4} MOODINESS

Exercise helps stimulate important hormones to relieve stress. But, with TOO MUCH stress we can also cause our body to decrease the production of those hormones leaving us irritable & stressed.

{5} HEAVY LEG

I know when I was training for my marathon, I definitely felt this one! Heavy leg is where you fill like you are just carrying around extra sandbags and find it difficult to walk/run or decreased pace. Almost like you have ankle weights on. This is a sure sign you are pushing your body to far and need to let it recover.

{6} FREQUENT ILLNESS

Feeling sick more often with cold, flu, and other viruses? Check yourself and allow your body to REST!. Those that are over training are more susceptible to getting ill.

{7} FREQUENT ACHES & INJURIES

Hopefully, you will allow your body to rest before you get to this point in your training. Keeping your body under constant physical stress (even good stress such as exercise) prohibits the body from healing & recovery processes, leading to injuries.

BOTTOM LINE: Listen to your body, do not be stubborn and keep pushing your limits when your body feels like breaking down. REST & RECOVER, I promise you will benefit in the end. No one wants to be injured and out of exercise, so plan accordingly. 

March 5, 2019
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3 Go-To Oils for Cooking

3 Go-To Oils for Cooking

written by Lauren Elizabeth

Do you ever get lost on which oil is the proper one to use for health, cooking, & taste? An oil can be labeled as “healthy” but when cooked, heat changes the chemical composition. Knowing which oils are stable when cooked and DO NOT oxidize is important to avoid consuming free radicals. Free radical create a chain reaction, like dominoes damaging important cells such as DNA or cellular membranes that can cause cancer and other harmful effects. We consume natural foods with antioxidants to prohibit this chain reaction and want to try and limit the quantity of free radicals in our body.

When an oil undergoes oxidation when heated at high or low temperatures forming free radicals. Each oil has a different resistance to oxidation and is determined by it cellular structure based on the saturation of fatty acids it is composed of.

Saturated fats = single bond; SOLID at room temperature and resist oxidation. Great for HIGH HEAT.

Monounsaturated = single double bond; LIQUID at room temperature, found in olive, canola, & nuts.

Polyunsaturated = 2+ double bonds, AVOID when cooking; LIQUID & highly unstable when heated. Found in sunflower & safflower.

Fatty acids composed on double bonds are oils that are sensitive to heat.

OLIVE OIL {extra virgin}:

Provides amazing flavor and is safe in raw and cooked form. This oil  is packed with monounsaturated fats and loaded with phytochemicals that can help prevent some types of cancer. Research shows that Extra Virgin Olive Oil has been shown to increase a person’s feeling of satiety (fullness) after a meal.

COCONUT OIL:

Composed of saturated fatty acids, this oil is excellent for HIGH heat! Popular in the kitchen these days, it is important to consume in moderation. The benefits of Coconut Oil (lauric acid) have shown to help reduce the amount of blood triglycerides-cholesterol (fats), weight loss, and healthy digestive tract. Be sure to choose VIRGIN coconut oil for health benefits.

BUTTER:

In the past, just like coconut oil & other saturated fats, butter was labeled unhealthy! REAL butter is actually beneficial (Vitamins A, E and K2), but stay away from processed margarine. Downside, butter contains a small amount of sugar that may burn at high heat. To avoid burning, substitute with clarified butter or ghee (lactose and proteins removed). Also, look for butter made from grass-feed cows!

March 5, 2019
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About Me

About Me

LAUREN LAWRENCE

Follower of Christ ✦ Entrepreneur ✦ Tea Lover ✦ Nutritionist ✦ Trainer ✦ Athlete

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