TGIF! I cannot express just how excited I am right now to actually be on the verge of the weekend! I  just need a break...more so mentally and just some more sleep! Things are pretty crazy right now so I have been a little more careful to make sure I get plenty of sleep and rest so I don't make myself sick again (Or I am at least trying)!! It's really tough when you are burning the candle at both ends so to speak but I know for my health I absolutely must take those times. Being sick was really an awful way to spend a day off  so last night I went to bed an hour and a half earlier than the usual and honestly while a little tired, I feel rested and relieved today!! Just like you need to restart your computer, sleep does that for the human body so make sure you get some :-)

Anyways I wanted to go through some time management stuff today because the biggest kick I hear lately is I don't have time and a lot of variations of that!

Ways to "find" time in the day to be healthy:
~First let me tell ya...you won't find time for things. There are always a million things that need done and until you decide your health, workouts, and body are important there won't be time. You see, we are a really busy people these days, constantly connected and never just taking time. So step number one make it a priority "no matter what comes up today I will work out"

~Schedule the time just like a doctor's appointment or a meeting with your boss. This time is mandatory and actually fun!! It's just for you and you deserve it!

~Stay active all day. Take the stairs, park further away from the store, get up every half hour to stretch and move.

~If you do not have a lot of time squeeze in a mini-work out! Something is always better than nothing!!

Here is one in case you are ever in a pinch!

Equipment free work out:
Speed squats- 50 reps
tricep dips on floor- 40 reps
walking lunges- 50 reps
x jacks- 20 reps
x push ups- 20 reps
russian twists- 40 reps
1 min plank (3x)

repeat 2x!

Happy Friday!

So tell me what do you do to find the time to exercise?

Happy Tuesday! So how was the weekend for you? My favorite are the weekends you don't have much to do but just relax and watch movies...and guess what that is what I did all day Sunday. It was unplanned but it worked!

I do like my weekends to relax but I must say personal training is so rewarding it is so worth it to work with clients when they want to!! So I had a couple of sessions to kick of the weekend. I don't know I am Irish but St. Patty's has never really been a big "holiday" for me so I just enjoyed some sushi instead :-)
But hey what's a girl to do? I wouldn't say Mike and I are much of night owls really (I mean come on I pass out at 10 and could easily go earlier!!) but we stayed up Saturday to finish putting together the masterpiece that will soon turn into our saltwater reef tank and the cat's palace,as I like to call it!!

Did I mention this thing is 6 feet tall and Mike built it entirely? Pretty sweet and the boys love it!

We ended Saturday with some amazing sushi!!! I swear I could eat this every day!!

I think I have been over doing it thought with work stuff lately because weirdly in the middle of the night I woke up and my entire body hurt, not like skin pain from a sun burn but like my whole body! Every way I turned I hurt...it was just so sudden. So unplanned Sunday rest day happened!

I think that between the time change and all the extras I have been taking on lately my body had just had it's fill! I took days off from a planned work out Friday and Saturday too because I have just been so exhausted!!

Now with addressing rest...
In every good training plan there is at least 1 rest day per cycle. A rest day doesn't have to mean doing nothing at all (for me it did on Sunday) but usually I will do more active rest days. So maybe doing some light yoga or doing something not in my work out calendar like a round of tennis or a light jog. Something to just keep moving, heck even a long day of shopping can do the trick ;-)

Not taking rest days can really cause problems and you begin to get into over training. Over training is just that, doing more than your body can handle and you are prone to injury and fatigue! The key is really to listen to your body. I did and I am really starting to feel better! My biggest obstacle is just making sure I get enough rest, that is my biggest hurdle at the moment!

How do you know if you are over training?
~extreme fatigue
~the last time you took a rest day? ha when was that?
~you are constantly tired
~you are constantly sore
~you do not ever look forward to working out but you used to
~you keep getting injuries
~you stopped getting results (can sometimes be a plateau but commonly it is also over doing it!)

Solution? About ever 12 weeks I like to take a full week off and just let my body take some time. This really helps me mentally reconnect and gives my body the time it needs too!


so how often do you take rest days?