Trying to stay fit and healthy can be challenging when traveling. I always tell my clients that the goal should be to maintain, not gain while away. And while I am an advocate for living life and enjoying all that is has to offer, going on vacation shouldn’t become a free for all to throw in the towel when it comes to health and fitness.
A common question I receive from many prospective clients is “I am going on vacation soon. Should I wait to start the plan or start right away?” My answer is always this: There is never a “good” or “easy” time to start. You have to learn to live a healthy lifestyle which is what my plans aim to do. In other words, start the plan today. That way, when it does come time for vacation, you have the tools you need to maintain, not gain.
While you won’t track every food that goes into your mouth on vacation, subconsciously you are much more aware of how your meals should look and be balanced if you are following a plan prior to vacation. I can’t tell you how many clients come back to have not gained an ounce. THAT is WINNING!
Here are some tips to help you stay fit and healthy when traveling:
Drink a lot of water – Lots of walking, hours spent outside in the sun… traveling can be exhausting. The airplane ride alone will dehydrate you from the altitude. I love to take a reusable water bottle and fill it up after I pass through security to take on the plane with me. This ensures that I am drinking throughout the flight and don’t have to wait for the flight attendants to serve me. And when they do come to serve, take it! Drink all the water you can. You will feel so much better getting off the plane hydrated instead of tired, queasy, tight, and drained.
When you get to your destination, continue to drink water. Incorporate foods that also contain a lot of water such as lettuce, watermelon and cucumbers.
Stick to your normal routine as much as possible: Just because you are away doesn’t mean you have to throw in the towel and eat everything in sight. This goes especially for all inclusive resorts or a buffet. Just because you pay for something doesn’t mean you have to overdo it. Breakfast included in the hotel? Stick to an omelette, a piece of toast or oatmeal, some fresh fruit and one “treat.” You don’t need muffins, bacon, hash browns, pancakes AND french toast if you normally don’t eat that at home. That’s just being a glutton. Pick one savory food and enjoy it. Tomorrow is a new day and a few hours later you will be eating your next meal again.
Keep things in moderation: You don’t have to have everything in one day. Bread, alcohol, dessert all add up at one meal. All 3 along with your meal could mean your total daily allowance of calories or more. So pick one, and choose another the following day. It doesn’t have to be all or nothing.
If you tend to eat more at night, then keep your breakfast and lunch on the lighter side. If you know you are going to have a few cocktails for happy hour then moderate your intake during the day. It is all about balance.
Try to keep active: If you normally workout daily then try to go to the gym half the amount of days you are on vacation. Vacation is just that…a break, so don’t feel like you have to hit the gym at 7am each morning to feel good about yourself. Let go of some of the stress. Go for a walk, enjoy the outdoors and do something entirely different then you are used to.
If there is no gym and you do want to workout, pack resistance bands. They are super light and there are so many exercises that you can do with them (see my video on how to here) . You could also incorporate some body weight exercises or plyometrics in your hotel room (see hotel room workout video here). Just 20 minutes a day will make you feel a whole lot better and most likely help you make better decisions throughout the day.
Have the willpower to stay on track: I know sometimes this is easier said then done, but I can guarantee that you will feel so much better coming home from a vacation knowing you enjoyed it yet didn’t gain a pound rather than coming home 5 pounds heavier only to have to work it back off. We all know how easy it is to put weight on and how difficult it is to take it off. Just a few minor tweaks each day while away can mean the world of difference.
You are stronger than you think. Choose your battles while you are away. Don’t cave into defeat. You can do it! Vacation is so much more than eating everything in sight. Take the time to enjoy those you spend it with, the scenery, and the culture it has to offer. The food is just a bonus, not the entire package.
Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.
The Complete Smart Fitness Watch Arrives
with HUAWEI WATCH 2
Huawei Consumer Business Group (CBG) today defined a new category of wearable technology with the HUAWEI WATCH 2. Using the latest research result and developments from technology innovator Huawei, the watch combines the connectivity of a smartphone, the smarter living applications of a premium smartwatch and the detailed performance coaching and tracking of a leading sports tracking device, all in the form of a stylish classical wristwatch.
HUAWEI WATCH 2 inherits the classic design of the original HUAWEI WATCH while introducing new innovations in every category to better empower users’ spirit of exploration and help them enjoy an active lifestyle.
The watch will go on sale in Spain, France, Portugal, Italy, Germany and China this March, priced from 329 € depending on the design and features being chosen. It will become available in additional countries including the US, the UK, Russia and Australia from April. For full details on release schedule see notes to editors below.
In a world where technology has become more and more integrated into our lives, the HUAWEI WATCH 2 is a product for those who yearn for the freedom to explore while staying connected, without having to be glued to a smartphone. Powered by
the Qualcomm® Snapdragon™ Wear 2100 processor HUAWEI WATCH 2 (4G supported version) has independent connectivity, allowing users to send messages or make calls independently of a mobile phone. It also features compatibility for the latest smart living applications. Featuring support for cellular networks and running on the new Android WearTM 2.0 ensures connectivity for both AndroidTM and iOS users and means the HUAWEI WATCH 2 embodies the spirit of openness and exploration for all.
Independent connectivity to suit your exploration
With HUAWEI WATCH 2 (4G supported version), users can leave their mobile phone at home and go running, cycling or just exploring while staying connected. Thanks to independent mobile connectivity and a built in GPS chip, users can respond to calls and text messages, use independent apps like Uber, Foursquare and Telegram. The innovative design means that this extra connectivity comes with no sacrifice on quality. VoLTE support and dual-mic noise elimination help ensure a stable and clear telephone experience while the integration of the antennae on the upper watch case for dual 4G, GPS, Wi-Fi, Bluetooth and NFC in the device significantly strengthens connectivity, allowing HUAWEI WATCH 2 to stay compact while ensuring good signal reception.
Besides the SIM version working with mobile network carriers worldwide, the HUAWEI WATCH 2 also provides an eSIM version (available to limited countries).
What’s more, some carriers feature a one-number-multi-SIM service. There’s no need for a new number, as the watch and your mobile phone can share the same number. Going far beyond being just a partner to a smartphone, the HUAWEI WATCH 2 (4G supported version) provides the flexible connectivity required in a modern active life and gets everything controlled by one hand.
The complete health and exercise partner
HUAWEI WATCH 2 is also a high specification fitness device that uses multiple sensors with advanced algorithms to provide fitness solutions and make working out more efficient and effective. Built-in smart sensors collect comprehensive data on user activity, including distance, speed, steps, heart rate, heart rate range, calories, gait, route and more.
With one click on the crown HUAWEI WATCH 2 opens the workout App to start training in an instant. Quick start running modes “fat-burning run” and “cardio run” allow runners to start quickly and the watch will guide your speed to stay in the correct heart rate zone. Running with HUAWEI WATCH 2 enables you to get real time guidance including notifications on distance, target completion status and racing heart warning and based on calculated workout plans, HUAWEI WATCH 2 can also dynamically notify you to either accelerate or decelerate to guide you through every stage of your run. With the support of HUAWEI WATCH 2’s GPS and heart rate detection system, HUAWEI WATCH 2 measures your VO2max after each run. After a valid run the watch automatically generates a report that advises on recovery time and training effects.
Other supporting elements include the built in GPS that tracks your exercise route. HUAWEI WATCH 2 also allows you to add music to your workout through the Google PlayTM Music app. Users can download songs, stream music and access their playlists.
Beyond just exercise, HUAWEI WATCH 2 promotes healthy living all day. The Daily Tracking App accurately tracks users’ daily steps, record time taken for medium to high intensity exercises, and detect the number of times you stand up after long sedentary periods. All this information is reported via progress bars to encourage a healthier and more active life. Continuous heart rate monitoring tracks your heart rate in the background and reports your heart rate of the last six hours in a curved line. HUAWEI WATCH 2 also measures your Resting Heart Rate, which is recorded in the activity monitor app.
The HUAWEI WATCH 2 has a classical wristwatch design that integrates its smart features and sport functions while maintaining a stylish look. Made from sophisticated materials, a dual crown design delivers a premium feel. While honouring the classics, the watch is adaptable to the wearer’s personality, with both classical and sporty design options. The high-definition display is customisable with multiple face designs, allowing users quick access to their favourite and most frequently used apps. In addition to a chronographdesign, HUAWEI WATCH 2 features a ceramic bezel that provides a fine quality while offering a comfortable wearing experience.
The watch is also designed for comfort and fit during exercise, meaning it is curved to sit perfectly against the wrist. It is smaller and more compact than the previous generation HUAWEI Watch with its parts on one side accounting for 88% of the total area of the watch.
Porsche Design HUAWEI Smartwatch
Technology innovator Huawei and premium lifestyle brand Porsche Design extend their partnership with the announcement of the new Porsche Design HUAWEI Smartwatch. Complementing the Porsche Design HUAWEI Mate 9, which was launched in November 2016, the product further enriches the user experience. Again, the collaboration brings together the latest innovations in technology with the most functional design, creating an equilibrium of aesthetics and function. It combines the latest activity tracking and fitness management functions with the connectivity and smart technology of a leading smart wearable device. For those who demand style and substance, the Porsche Design HUAWEI Smartwatch delivers professional standard fitness tracking, the latest smart functions and sophisticated design - all from the wrist.
The innovative smart watch is the first ever to be created by Porsche Design and part of a continuous roll out of smart devices, which will be released in the upcoming months.
Richard Yu, CEO of Huawei Consumer Business Group said of the launch: “In today’s fragmented information age, the real function of technology is to provide convenience and connectivity without intruding on your daily life. We wanted to make a product that suits those individuals who wish to explore the limits of their own expression, while still being bound by a need to stay connected. With this product there is no need to stay glued to your smartphone. The independent connectivity and smart applications that can be used from your wrist mean you can go for a run or a cycle and leave your phone behind with the freedom of knowing you won’t miss an important message.
Health and wellbeing are vital for the modern consumer, but traditional monitoring devices are overly complicated and often get used for a while and then cast aside. We wanted to bring in all the most up to date monitoring technology into a stylish and smart package, making this the tool that doesn’t just keep you healthy, it is also stylish and helps make your everyday life easier.”
Availability and Accessories
HUAWEI Watch 2 will be available in more than 20 countries and regions. These include:
Launching in March – Spain, France, Portugal, Italy, Germany, China.
Launching in April – US, UK, Holland, Belgium, Switzerland, Ireland, The Nordics, Thailand, Australia, New Zealand, Russia, India, South Africa, Poland, Austria, Saudi Arabia, Japan, UAE
Launching in May – Malaysia
EMILY MALE WANTS YOU TO HAVE YOURSELF
A FOODIE FITTIE CHRISTMAS
Gearing up to Roll Out Her Exciting New 21 Day Program
That's "A Journey To The Best You," The 16 Year Old
Health and Wellness Authority Offers Insightful Tips
To Deal With Holiday Eating Temptations and Depression
Emily Male, founder of Foodie Fittie
On a mission to help her fellow teens to overcome their low self-esteem and find a pathway towards good nutrition, fitness, confidence and hope, Emily Male is currently gearing up for the early 2017 rollout of FoodieFittie (www.foodiefittie.com), her extraordinary, multi-faceted new 21 Day program which she designed as a "Journey To The Best You."
But before all the excitement begins with that, the Georgia and Nashvillebased 16 year old health and wellness authority is looking forward to a wonderful holiday season with family and friends. Because of her incredible personal journey - including a dramatic 78 pound weight loss in a single year and a renewed commitment to healthy eating, staying physically fit - Emily has some great insights and tips on how to eat right, overcome those bad temptations when it comes to overeating and fatty and sugary foods and avoiding depression this holiday season.
Based on her experiences and the knowledge she has gained as she worked on her program, she believes that eating the proper foods while not denying oneself the pleasure of reasonable portions of the cookies, cakes and pies you want can go a long way towards combating the winter blues. She will make her choices this year based on what worked for her during the holidays in 2015.
"Last Christmas," she says, "I made healthier choices, like instead of eating high fat meat, I ate low fat turkey - but I still ate dessert. If I knew I wanted that dessert, during the main meal I would avoid eating mashed potatoes. Even though the temptation is there to gorge yourself because tasty things are hitting your eyes everywhere you look, I think moderation is the key. Still, it's the holidays and if you restrict yourself too much it might be hard on keeping a jolly holiday spirit!"
Emily adds that while she doesn't eat an unlimited amount of goodies anymore, she has given herself some restrictions. "We all have to do what works best for us," she says. "I work hard all year long to maintain a certain weight and stay fit, and I'm not going to NOT eat something during the holidays just because it's got low nutritional value. Holiday time with our friends and family is important, and food is part of those gatherings. I would avoid excessive snacking but allow yourself a small portion of dessert. And keep this in mind: even if on a few days you consume extra calories, your body will know what to do with it. If you eat badly for two days, but then on the third day go back to eating your normal amount and consuming your usual amount of calories, your body will drop the few pounds it may gain."
Emily is currently in training for a body building competition this coming February, so she's watching her sugar and fat intake this holiday season. But make no mistake, she won't deprive herself of a few decadent treats. She also advises that when you know you're going to eat a huge meal later in the day, like on Thanksgiving, it's a good idea to eat normally during the early part of the day. Starving yourself for hours until mealtime is a guaranteed ticket to overstuffing yourself later, which can make you gain weight and get sick.
"When you understand the FoodieFittie lifestyle, you know when to stop indulging and get back to the nutritional program that makes you healthy," she says. "Maybe it would make me happy in the moment to go crazy and eat more than one cupcake or piece of cake after dinner, but afterwards - you guessed it - I would feel bad. But if I allow myself to just have one, I won't feel bad about any of it, physically or psychologically. I always look at the big picture."
One of the days in Emily's FoodieFittie program is devoted to depression, and Emily chronicles the painstaking route she took out of some very dark places inside her. Now that she's on the other side of things, and wakes up every day full of joy and determination to live a better, healthier life, she is happy to offer a few bits of advice to make yourself feel better during the holidays (but if you have diagnosed chemical depression, that is something beyond the scope of her expertise).
"My message is pretty simple even if getting here isn't easy sometimes: love yourself," she says. "There are so many little things you can do during the holidays to combat whatever blues you are feeling. You can give yourself a facial, read a book you love, go for a walk, go to the gym, do yoga, watch a great movie, listen to music, write things you are grateful for in a journal..Any of those things are good. My story is that I say I ran myself out of depression. I learned that molecular biologists and neurologists have begun to show that exercise may alter brain chemistry in much the same way that antidepressant drugs do -- regulating the key neurotransmitters serotonin and norepinephrine. So even if you live in a cold climate and have to do it inside, get moving and you'll experience some surprising results! The one thing you cannot do when you're depressed is sit around the house thinking of how depressed you are. That will start a downward spiral."
Because her oldest brother Ryan has been battling drug addiction for many years, Emily is keenly aware of the toll family tensions can take on the holiday season. Family meals can be uncomfortable for some, but Emily says it's best not to blame yourself for things outside your control and to simply "take relationships with your loved ones one day at a time." She adds: "I might have been sad to see my parents fight or feel like I was losing my brother because of what he was going through, but I got through some hard times simply by doing what I had to do, like going to school, doing chores, working and living life normally in spite of the problems. You have to live your life no matter what troubles are going on."
Happily, Emily is looking forward this holiday season to spending time with her family and her grandparents, who will be visiting from Florida along with her visiting brothers Ryan and Max. "It will be nice having everyone together," she says. "Everyone knows I love to cook, and I'll have the opportunity to make cheesecake and chocolate fudge cake, buffalo cheese dip and a bunch of other things - which I will eat in moderation of course! Cooking is another thing I find very therapeutic and when in doubt, that always makes my spirits bright around the holidays."
Having survived the trauma of being bullied, feeling lost and feeling sluggish and fearful of being mocked because of her extra weight, Emily's FoodieFittie program reflects her longtime desire to let her fellow teens (and others) in on many of the insights she's learned and put into practice that completely transformed her life. With the help of various mentors and fitness, nutrition and self-help experts, she created a detailed step by step process designed to change the lives of her peers.
"For the first time in my life," she says, "I'm on a mission, and that mission is a pathway to hope, a way for teens like me to make a comeback in their lives. I started FoodieFittie to help teen girls struggling with their weight and self-image, to help them feel more confident in who they are. From all of the challenges I have faced, I have learned that if you take control of your dieting habits and are consistent with your fitness activities, you will have great results."
Last month I had the opportunity to model for Albedo100. It is a reflective spray that you can put on any clothing and stay safe running/walking etc at night time. This is me below in the photo:
Albedo100 was ranked #5 of the top 17 must have items for Canadian Winter ahead of winter coats, hats, slippers, touchscreen gloves, snow boots, winter tires, Advil and Netflix!
At Clayoquot Wilderness Resort, yoga is elevated to an extraordinary level- via helicopter
TORONTO, ON. and TOFINO, BC., (June 15, 2016) – In 2014, the United Nations General Assembly declared June 21st as the International Day of Yoga to bring the world together in a 5,000-year-old physical, mental and spiritual practice. Since its inception, millions across the globe have united on the Summer Solstice to get their Om on. Nowhere else on the planet is yoga taken to a more elevated level of solitude than at Clayoquot Wilderness Resort on Vancouver Island, British Columbia.
Clayoquot Wilderness Resort, a luxury tented resort outpost, located in the UNESCO-designated Clayoquot Sound Biosphere Reserve Areaprovides three breathtaking options for guests seeking the ultimate yoga retreat, on Tuesday June 21 and every day during its five-month, May through September season. During each extraordinary experience, guests travel by helicopter to remote nature and serenity to find sacred solitude, including above the clouds to the 4,500-foot Ursus mountain top, on a private island beach, alongside whales and marine life or in an old-growth forest so ancient, the land vibrates with the healing energy of the ages.
Guests are assigned their private vinyasa (flow yoga) instructor and served a locally-sourced five-star spa lunch or wine-paired dinner, complete white linen service in the splendor of each setting.
Four-hour half-day morning or evening sun excursions allow for more than just yoga and include time to explore, take photos, wildlife watch, and dine. Rates start at $775 per person CAD half-day, $1,550 per person full-day, minimum three persons.
About Clayoquot Wilderness Resort
Clayoquot Wilderness Resort is a remote, refined, remarkable Relais & Chateaux property located in Clayoquot Sound, near Tofino, British Columbia, Canada, accessible only by floatplane, helicopter or boat. The resort was fashioned after turn-of-the-century great camps and luxury safaris - celebrating an era when the privileged and adventurous travelled in and with extraordinary luxury, comfort, and service - no matter how remote.
Having a rigid routine for training can be difficult for some of us and impossible for others. If your daily schedule changes regularly, you still want to be able to get fit. This means you’ll need a great activity, sport or exercise regime to do at any point in the day you can spare an hour.
With this in mind, here are a handful of fitness and exercise ideas suited to each different time slot in the day.
Morning… go running
Going for a run very early in the morning sets you up for the day, because cardio gets your heart pumping! The roads and streets will be quieter; if you live near main roads, you’ll find crossing much quicker. After all, which runners like jogging on the spot for five minutes because they can’t cross a busy road? If you’re running in a hot country or area, going early morning also means lower temperatures.
Public swimming baths tend to be at their quietest at this time of day. This is because most people are at the office, and the kids are still at school. The quieter the pool, the more space you will have to swim in and less you’ll be distracted by others. Check in advance if your local pool holds swimming classes for kids or the elderly, for example, so you can avoid these times too. A great idea is to head to the pool one hour before an in-water exercise programme begins. That way you could do an hour of laps, followed by an hour of water aerobics or something even more sporty, like water polo! That way you get two lots of exercise from only one trip. Avoid midday to 1 pm if you want to miss those exercising on their lunch break.
Late Afternoon…take a class
In the time between the lunchtime rush and the early evening rush, things quieten down a bit. That is why now is a great time to take a class. Lower participant numbers will make for more free equipment and space. Plus, the less in the class, they more attention you’ll receive from the instructor. They may even be willing to tailor the class more to you and your fellow participants. Remember that the gym isn’t the only place to take classes. You could watch a video tutorial on your TV, or head to your local church hall or school if they hold classes there. When it comes to picking a type of class, consider what your body needs the most. Check out http://physicalculturestudy.com/2016/02/23/5-things-you-should-be-doing-for-your-body/. This article touches upon the value of exercise for your body, amongst other things.
Evening…. Head to the gym
While gyms can get busy in the evenings, having lots of other people around might act as good motivation for you. It may also be the case that your gym runs the most classes at night, and/or has the most personal trainers around. In the winter, going at this time also means you don’t have to be training in the dark outdoors.
Your track record at the gym might be second to none. But how is your gym style? If you look great during your workout, you’ll feel much more confident in yourself. It’ll also give you an extra reason to head out for a workout and show off your new clothes! After all, the gym usually turns into a parade of everyone showing off their ripped muscles and tight abs, so why not turn it into a catwalk too?! Want to know how to look the part in the gym? Here is what you need.
We have all worn protective sleeves at one point to support muscle weaknesses and protect injuries. You can buy them in a range of different styles and colors. Pick one that lets your personality shine right through! Wear a copper knee sleeve as well as one on your arm for maximum impact.
As well as being super fashionable, your shoes need to be the correct style for your workout. If you are jogging outside, on a sports track, or even just on a treadmill, you need shoes that support your weight. If you test your gait, you’ll know which style of running shoes are best for you. If your feet and legs aren’t exposed to as much impact through your choice of activity, you can opt for a lightweight sports shoe. To find your ideal pair, speak to a physician who can suggest what to go for.
If you think headbands were left behind in the 80s, you’re very much mistaken! Lots of gym-goers wear headbands to hold their hair back. Don’t get annoyed by strands of hair falling in front of your face as you’re trying to lift weights or reach your new personal best on the exercise bike. Keep your hair slicked back under a headband. It’ll also save it from getting sweaty!
This one is mainly for all you guys who prefer an outdoor workout. If temperatures dip slightly, you need to keep yourself wrapped up warm. Exercising out in the cold can cause extra strain on your muscles. If you don’t wrap them up warm, you will be increasing your risk of injuring yourself. So always check the weather before you head outside. If it looks a bit chilly, pull on a long sleeve sweatshirt and leggings.
Ladies, you need effective support for your chest otherwise, you could be giving your fellow gym members an eyeful! In all serious, though, wearing a well-fitted sports bra will correctly support your breasts and reduce aches and pains. You won't do any serious damage if you do not wear a sports bra, but you will be saving yourself from a lot of discomforts! Visit your local sports shop to get one correctly fitted. Bras come in all different styles and colors, so you’ll have no trouble finding one you like. Now you know how to look the part, there’s nothing stopping you smashing all your gym records!
It’s undoubtedly a lot easier to get fit if you work a manual labour job. For example, you might be walking lots, or lifting items, or operating heavy machinery. Having a basic level of fitness makes getting very fit easier. This is because your body is already partly use to exercise.
However, it can be a very different story for people who spend more of their lives sat down or working in an office. We spend a huge proportion of our lives at work. Also, working full-time can be very tiring. This may mean that when you do leave work, you don’t have the energy to exercise. Instead, you just find yourself sitting down in front of the TV! This vicious cycle will get you nowhere.
If you do work in an office, one item that you should be sure to invest in is a pedometer. Although this seems like a very basic fitness product, it is actually fantastic for motivation. Nice and small, you can attach it to your trouser band or belt. At the beginning of the day, set yourself an aim. For example; “I will take 2,000 steps today.” Keep checking up on the pedometer throughout the day to remind yourself of the challenge and keep moving! As time progresses, you can increase the number of steps. If you always have your phone on you, you can even get an app that does the same job. As if you needed another excuse to go and make a fresh cup of coffee in the staff kitchen!
If you want to work on your arms specifically, use a Gyro ball. This small plastic ball sits in the palm of your hand. You can use it while you’re writing with the other hand, or even on the phone to clients or colleagues. Simply shake your hand being the ball inside moving. Some have timers to help you keep track of how long you’ve used it for.
If you want to properly invest in fitness products that will do some of the work for you, consider a muscle stimulator. You attach the pads that come with the device to the specific muscles you wish to improve, like your abs or biceps. These nifty little devices have lots of different settings, and while they can be quite expensive, they can make a huge difference.
There are some other more basic tips you should be sure to follow every day. Firstly, think about getting to work in the mornings. Would it be possible to walk, run or even cycle? This way you’d get daily exercise before it was 9am! If you must drive, park further away from the entrance than you would usually. It might seem like a tiny change, but it can stack up. Similarly, if you use public transport, get off a stop earlier than usual and walk the rest of the way.
Once you arrive at work, you should of course always take the stairs instead of the lift. Also, during the day, take regular breaks to stretch. This will keep your body limber and stop you from seizing up.
There’s nothing much fun about suffering an injury at the gym. It’s natural that you’ll want to bounce back as quickly as possible.
Stop When the Pain Starts
As soon as you start to feel an abnormal pain in a particular part of your body, you should stop exercising. The old cliche of working out is is that there’s no gain without pain. But that kind of attitude is not at all helpful when it comes to keeping your body in good shape. In fact, it can cause you a lot of damage. You need to get to know your body over time. Sometimes, you will feel the burn, and it usually won’t be an injury. If you keep at it, you will learn when your body is hurt and when it is just tired. These small differences are very important to recognise.
Put Ice on the Injury and Rest
The next thing to do is to get ice on the area of your body that hurts. Do this as quickly as you possibly can because it might help to limit the size of the problem. It helps by reducing the level of inflammation and swelling that often occurs after an injury in the gym. Never begin your treatment with a heat pack; ice should always be what you start with. Get your hands on some ice packs and then use them as much as you can. This will at least keep your injury under control until you can get advice from a medical expert.
Follow All Medical Advice You Receive
If the initial rest and the ice haven’t fixed your problem for you, you will need to seek some medical attention. This will allow you to get to the bottom of the issue if you’re not sure what’s wrong. Most people who work out a lot know their bodies inside out. So, if you’re not sure what’s going on, it’s a sign that something needs to be done. When you get the advice from a doctor, make sure you listen to it. Don’t be tempted to think that you know better than the doctor because you probably don’t. If they tell you to not do any physical activity for a couple of months, you need to do that, however frustrating it might be.
Prevent the Injury Recurring When You Go Back to Normal
When you are finally coming to the end of your recovery, you will need to think about how you can return. This is one of the most important stages of the process, and it definitely should not be rushed. If you rush, the injury will recur, and you will be left on the sidelines for even longer, and that’s not what you want, is it? Make sure you get the all-clear from your doctor before you hit the gym again. And then make sure that you warm up very carefully and don’t overdo it to begin with. Ease yourself back into your old routine over a period of a couple of months. This is the most sensible approach to take.
Author Stephanie Atwood specializes in health and wellness books and products. Stephanie Atwood has a M.A. In Communications and is certified as a Run Coach, Trainer, and Nutritionist (sounds like someone else you might know hehehe). Anyway she has an "Empowered Athlete Series." I recently had the opportunity to read "The Accidental Athlete."
If you are a runner or any type of athlete what so ever you will find that this is very relatable. It is also a quick read with a great message, Stephanie the author describes her experience finding and holding onto the lifeline that is movement! As a fellow accidental athlete, her story is a reminder of how far many of us have come through fitness and community.