Congratulations to our Client of the Week: Leah!
MY GOALS & BECOMING A PERSONAL TRAINING CLIENT
I have been with Jada Blitz since July 2022. I knew that I wanted to work with a personal trainer and I decided to join Jada Blitz because it was clear that the staff here are highly qualified and experienced. The facility is beautiful and the Balanced Body meals are an added convenience that I can take for lunch and stay on track with healthy eating.
Anthony and I are focusing primarily on strength training. This is helping me to build muscle and give my metabolism the boost it needs for me to burn more calories.I enjoy working with Anthony for a few different reasons:
2) He finds the perfect balance of how hard to push or challenge me. He doesn’t let me get comfortable setting the equipment at the same weight each week. He increases the weight when he knows I can handle it, but clearly knows when to step in and offer support if I might need it. He just intuitively knows.
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Are you OVERTRAINING or….Under RECOVERING
By Alex Miller
MHR, BS-ATC, NSCA-CSCS, LAT, LMT
Have you ever come across the term “overtraining?” It is becoming a more common term as the fitness industry continues to grow. There is no quantifiable number or limit to overtraining since it is mostly a subjective term, however most average gym goers will never reach a state of being overtrained. In general, even someone who goes to the gym 7x/wk is not stressing their body enough to be overtrained. So my question to those who may think they are overtraining is, are you really overtraining, or simply under recovering?
First, let’s dive into what the definition of overtraining is. In simplest terms, it means training too hard for too long. Our bodies are constantly fighting to maintain a state of homeostasis which means “even or normal.” As we exercise, we stress our bodies in different ways which excites a response sending us into repair mode. This is that phase in which we are sore or tired following a lift. We have all been there, especially for a new lifter, sometimes the soreness and other after effects of working out can be unbearable. This is where we can step back and question ourselves on our recovery.
Recovery is essential to longevity in your lifting career. Recovery encompasses so much and is needed in different levels depending on many things. Age, gender, training intensity and
frequency all come into play when talking about recovery. The most important part of training is your recovery, your body’s ability to react to stress and how quickly it can get back to baseline. If we look at professional sports, more than half of their week is dedicated to recovery on top of regular practice and games. How do you recover? Do you recover “intentionally,” or just let it happen?
Here are some ways you can boost your recovery:
Sleep: We should be chasing a minimum of 7 hours of sleep per night with 8-9 hours being
ideal. Get away from your phone at least 30 minutes before going to sleep. Set a bedtime goal
and establish a bedtime routine.
Nutrition: A huge part of recovery. It is how we fuel our bodies and we don’t run well with no fuel. Ensure you are getting enough daily calories with an emphasis on protein. Protein is crucial to the rebuilding and repair of muscle tissue.
Warm-up and cool down: Take the time to warm up before your workouts. Walk on the treadmill, stretch and slowly work your way into your heavy sets. Following your workout, a short bike ride or walk followed by some added stretching is an excellent add on to your recovery.
Hydration and Vitamins: Your urine should ideally never be yellow, this is a tell tale sign that you are dehydrated if so. Suggested water intake for men is 3.7 liters and 2.7 liters for women.These are generalized numbers but everyone can benefit from drinking more water. This is essential to the repair health of your muscles. Also, add in a multivitamin if you feel your nutrition does not supply you with all of the micronutrients your body needs.
