Friday Fitness Check In: The Consequences Of Overtraining

Welcome to the Friday Fitness Check In! I am using this as a bit of a fitness diary to keep my goals in check while sharing exactly what I am doing with you (since I get so many questions about it! :) Feel free to link up and/or do your own Friday Fitness Check In in the comments where you can keep track of the following:

 

  1. Fitness: Workouts for the week, how did you feel?
  2. Food: Did you eat well? Not so much?
  3. Strength Training: Did you lift weights this week? Which ones?
  4. Mind and Motivation: Where are you mentally? What motivated you this week?
  5. Weight: Have you lost weight this week? gained?

Sunday: Walk For Autism Speaks

Monday: HIIT Treadmill
Tuesday: Rest (Injury)
Wednesday: Rest (Injury)
Thursday: Zumba
Friday: Rest
Saturday: Teaching Zumba

photo (46)

 

Monday:

  • Pushups on the step
  • Dead Lifts
  • crunches
  • bicycle
  • leg lifts

 

Thursday:

  • Leg Raises
  • Situps with Dumbells
  • Toe Touches

Food was MEHHH this week, I didn’t eat anything completely terrible but my choices were pretty 50/50 good and bad.  I seem to be eating perfectly by the book at work but when I get home I am a disaster. Finding a healthy choice that both my husband and I will enjoy is tough!

I also made the decision to end weight watchers. I may go back to them in the future, but right now I am not utilizing the tools enough to justify paying a monthly fee, Since September I’ve lost 14 pounds on the plan so it was a really great jump start for weight loss.

The lemon water experiment from last week was highly successful as well, I find myself more satiated during the day and all that vitamin C is doing wonders for my mood at work :)

 

So! On Monday morning I went to the gym to do my week 3 of HIIT Training and like a dummy I didn’t really warm up. I only walked for a few minutes then went straight into the sprints. My mind was really in the workout either (which was the second no so smart move) You need full concentration to do sprints at 7.5 for 30 seconds. I had been highly distracted for most of the day and that should have been an automatic trigger to not workout, or at least do something less crazy than sprints.

To make a very long story short, I ended up pulling something in my leg causing pain every time I took a step. I took two days off (Tuesday and Wednesday) and things returned back to normal by Thursday. It was most likely also the culprit of overtraining. I have been working out for 4-5 days a week with 4 days strength training for as long as I can remember. Mama needs to rest.

In a few weeks, I plan on taking a week long active rest which will include Pilates  long walks, and anything that doesn’t get my heart rate over 120. It will be challenging because I love to move so much, but its necessary.

It’s time for you to check IN! How are your food/fitness goals coming along this week? How do you manage injuries/overtraining? 

Nellie

Nellie

Mommy. Fitness Addict. Socialite.
Schnelle "Nellie" Acevedo is a busy mom of two young boys (2 and 5), she is a career woman by day and a self proclaimed fitness junkie by night. Brooklyn Active Mama is  a positive community that focuses on demonstrating to all women that you can always find time for fitness. She features a Weekly Wednesday Workout and a Friday Fitness Check-in series where she encourages her readers to check in and remain accountable for their fitness and nutrition goals weekly. Nellie also is a co-founder of the annual A Healthy U Conference which is a conference dedicated to helping women improve their mental, spiritual and physical health. In addition to getting in the gym 5 times weekly, Nellie is a licensed Zumba instructor in Brooklyn. Since beginning to blog Nellie has lost 27lbs (and counting)! You can find Nellie on TwitterInstagramFacebookPinterest, & Google Plus.
Nellie
Nellie

Comments

  1. food was meh for me last week. I had to tighten the ship this week and did well. Also noticed that I wasn’t recovering as well after workouts (riduculous soreness), so I added more protein into my diet. It’s working for me. Have a GREAT weekend!!
    Yum Yucky recently posted…Fat Killer Workout (full instructions and video)My Profile

  2. You just reminded me – it’s time for my lemon water! My fitness for today involves intense gardening. Well hey, lots of squats and sweating. Have a fabulous weekend, Nellie!
    Tamara recently posted…Don’t Ever Change.My Profile

  3. I hope that resting the second half of the week helped you heal quickly!!!
    Still nothing for me on the fitness front – hopefully some again next week!

  4. Let’s see food..I’ve been meaning to tell you, I had grilled food at the birthday party this weekend all of my favorites. It was such a surprise and I remembered you all were firing up the grill last wkd. How’d that go, grilled food is a weakness of mine. That week of recovery sounds smart. I usually take 3 days and then hit hard when I feel that I’ve gone too hard. The good thing about Weight Watchers is that you know what to do so paying them isn’t that big of deal if you still want to start up with the points again. Have a good weekend dear and Happy Mother’s Day!
    Joi recently posted…My Mother Took My BODYCOMBAT Class, Whoop WhoopMy Profile

    • We didn’t fire it up :( The weather was TERRIBLE so we grilled on the foreman instead, it came out pretty tasty!

  5. I’m sorry to hear about your injury. I’m glad you’re feeling better though. Sometimes, we over do it with our bodies and it takes something drastic to make us stop. Get some good rest girl! Happy Mother’s Day!
    Sherelle recently posted…Career Conversations: Continuing Education is a lifestyleMy Profile

    • Thanks Sherelle, I need to be more in tuned with my body more often honestly! Most days my brain makes the decision whether my body likes it or not :)

  6. Oh, GAH. Sorry and ouch, but glad it’s feeling better. You’re so smart to think about why you were injured and take steps to address that, even if it will be hard to hold yourself back!
    Have a great Mother’s Day!! –Lisa
    The Dose of Reality recently posted…Pinterest Nightmare #432: The TweetPeeMy Profile

  7. I have really been getting it in with my running. I am going to start adding in some strength and tempo runs next week. I just want to make sure I’m not overdoing it. I love to run so much, I didn’t realize how much I missed it until I started back. I think I will follow some of your strength training workouts to get started.
    Mimi recently posted…Granola From ScratchMy Profile

  8. i’m going to say this quietly, as not to draw alot of attention to oneself. i actually got up and got moving this week! truth be told – coming here and checking in on your progress played a part. i mean, how many times can i leave comments like, “oh…you’re so inspiring but i’m a lazy a** so keep up the good work, Nellie!” .
    miss donna recently posted…fashion blogging lessons | break the rulesMy Profile

  9. So sorry! You have to keep your mind on your muscle and your muscle on your mind. LOL couldn’t resist. Plus, I’m not one who should talk. My biceps are killing me from an upper body HIIT workout that I did today.

    Glad your feeling better!
    Carli recently posted…Real Into Reads No. 15My Profile

  10. I’m just all over the place with my workouts, but I’m OK with my food. I really want to know about that watch. I need to invest in one of those. ANy suggestions?
    GoodLooknOut recently posted…10 Hottest Celebs With Sleek, Straight HairMy Profile

    • Yes! Get the polar ft40 or ft 60 and get it on amazon. its generally 30% less than anywhere else!

  11. Rest is the hardest thing for me, but so important. I’ve been trying to go for quality over quantity in my workouts lately. I think it’s working! Great meeting you at Bloggy Boot Camp!

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