Health & Wellness: Don’t Overdo It Champ!

Welcome back #fitfam, today we’re going to talk about overkill! What I mean by this term is becoming so diligent and focused that we burn out and unintentionally undo all of the great things that we’ve worked so hard for. The path to that point is often a function of our dedication and commitment to a set goal and, at times, an aggressive timetable to achieve the goal.

What happens is that we have planned everything except the inevitable autopilot and we also don’t realize the mode was switched on. I’m guilty of this in more than one instance and its a big part of why I now use an accountability partner who can reel me back in as I drift off into the deep end. With this strategy, autopilot is now assumed and my partner is keeping track of my activities and when I rest/recover or simply slow down. For example, if my preset plan is for 5 – 45 minute workouts per week and that creeps to 6/7 – 90 minute workouts, my partner can acknowledge the situation and help me understand that I might be doing more harm than good. My partner is saving me from myself!

It is important to take rest days, 2-3 per week to let your body recover and come back ready when you return to the gym. I won’t put my personal limitations on anyone else, but the Mayo Clinic recommends 75 minutes per week of vigorous exercise, which amounts to 15 minutes per day for 5 days. So, in my opinion, you could adjust to 5 – 30 minute sessions of moderate exercise for 150 minutes per week. This will ensure that you consistently progress towards a goal, have enough time to complete the sessions, and avoid injury. I workout for 45 minutes (including my cardio) plus whatever time I spend working on boxing during a session and I adhere to a schedule that makes sense for me, sometimes its 4 times per week, sometimes its 5.

Before I truly understood the value of rest days, I would workout vigorously 7 days per week for 60+ minutes and my body was always sore. I looked great, but my efforts were unsustainable and as soon as I scaled back my work, my body morphed relatively quickly. I also felt burnt out, which found me less committed to my program. Accept my share as a cautionary tale to avoid burnout and Don’t OVERDO It Friends!

My wish is that my advice will inspire and drive you to the next level, please enjoy these tips!

Here’s some general pieces of equipment I recommend you gather to create a solid DIY kit that will cost you $60 or less – a lifetime of equipment for the cost of a 3-month gym membership:

1 – Ropeless jump rope, available on Amazon – Apprx. $8

2 – 5lb dumbbells, available at Walmart, Target, Academy, or other sporting goods stores – Approx. $12

1 – 10lb kettlebell – Approx. $12

1 – Set of heavy fitness bands – Approx. $15

1 – Long stretch fitness band – Approx. $6

I hope that you enjoy this journey and can get the most from the information and tips that we provide! See ya next time!

Lastly, I have training programs as low as $75/month that will supplement and guide you to your goals.