Hustle. Rest. Repeat.

In a world that encourages you to "just do it" - with no excuses, while going hard, after hustling (and before grinding), a rest day can feel like giving up. Years ago, I supported the notion of working out seven days a week.  I was convinced that every workout had to be as difficult, if not more so, than the previous.  Over time, physical stress accumulated and the outcome was a herniated disc. Since then, I have found balance at the gym and in life.  Some days I feel my strongest after completing a couple of pull-ups.  Other days, all I need is a set of dumbbells, my XBAR and some warm weather to feel on top of the world after completing a backyard bootcamp. 

When you avoid listening to your body, your body will speak up.  Usually, in ways that stop you in your tracks--literally and figuratively.  The following are examples of what can happen when you over train and under restore.

• Injury
• Adrenal fatigue
• Depression
• Low energy
• Excessive weight loss or weight gain
• Mental fog
• Elevated resting heart rate
• Loss of energy
• Muscle aches and pains that do not go away

If you're running your body like you run a business, ask yourself "what's my bottom line?"  Is the risk of working 24/7, 365 days a year worth the reward?  What are you gaining by pulling all nighters and pushing deadlines? 

The Fuel Your Fitness Method embraces activity, nutrition and restoration.  Dedicate at least one day per week to restoration.  This might mean staying in bed until 11am.  Or taking a yoga class.  Restoration is meant to calm the body and calm the mind.  Avoid doing anything that requires a great deal of energy.

• Visit your library.
• Schedule a manicure or massage.
• Call a friend.
• Send a hand written note.
• Stretch.  Follow along with a Fitness Blender yoga routine or find some ideas on my Pinterest Restoration Board. 

Over time you will discover the balance between pushing yourself and knowing when to back off.  Embracing restoration will improve your self awareness and your ability to listen to your body. The next time you think about going hard...ask yourself if what you really need is to go home. 


Feedback? Suggestions? Comment below. I'd love to know your favorite way to restore.  For more information about online and in-person training programs, click here.

From Back Pain...to Surgery...to Progress!

I'm kind of OCD about my history with back problems. From the pinching, tingling, and numbness to the weakness and muscle atrophy, I've experienced a fitness/lifestyle revelation in the past 4 years that still continues. In October 2010, my sciatica and herniated disc affected everything I did. There were days I couldn't tie my shoes. I couldn't get out of bed in the morning for more than 10 seconds without having to sit down. Tears fell and so did my ambition.

This month will be 2 years post-operation. I've "met" a lot of people online, and in life, who have experienced similar circumstances so I feel obliged to share my story and progress. If you've been through anything like this, we would likely become BFF in a matter of seconds and "revel" in the common bond of a shared pain. Not only did I overcome a herniated disc (L5/S1 microdiscectomy), but there was a time when I ate too much and moved too little. In the past 15+ years, the most I ever weighed was 210 pounds, 50+ pounds more than I weigh right now. When I first began working out (and many years after that), along with the self-induced pressure to exceed goals and "push yourself," came the extra miles, sets, reps, and stress on my body. I did not believe in "less is more" and each day was a competition with myself to do more than I did the day before.

So, what is my point? Where am I going with this? (as I've promised to myself and to my blog readers, each entry MUST have a point and help others experience a shift in perception and/or a physical change to their daily routine).....

-moderation is key
-less is more
-we're not meant to keep up with keepin' up!

As cliche as these statements sound, I believe in them because I have experienced them. And sometimes that's what it takes--maybe in the form of a herniated disc, but preferably in the form of a blog entry, written by someone who has been there/done that and has come back stronger.

-If you're feeling rundown and tired, rest. The body's immune system will be compromised and that extra workout may take it's toll, leaving you out of the gym while you recover from illness. You will NOT gain 5 pounds overnight or lose all of the progress you have gained!
-Whether you're feeling run-down or experiencing ankle pain, knee pain, back pain, etc., you may risk further damage to whatever is going on beneath the surface. Give it some rest and/or seek medical advice. I sometimes wonder if I would be a lot further in my recovery right now if I had not waited 16 months after the onset of my pain before having surgery.

If you have questions, please reach out with a comment or message.