Leaving Again?!

Good Morning ๐Ÿ˜€

Hope your day is off to a good start! Again, sorry for the lack of posting- like last night. But I really don’t have the time right now to do it- I was packing for BOTH of us last night. Since Craig does NOT know what we are doing up in Maryland each day, I had to pack forย him as well. It’s not like it was hard or anything, but it does take up some time to do two suitcases ๐Ÿ™‚

He’s super excited & enjoys the surprises. He wants me to give him hints as to what we are doing, but I just won’t! haha!

And I will be MIA until probably Monday- since we are leaving this afternoon…and I’m not bringing my computer with me. Although I believe there is a way now that I can do all of my blogging from my Blackberry while I do not have my computer with me.

Anyone familiar with this?

Last night’s dinner was a favorite stand by- Veggie burgers- Bruschetta flavor, sweet potato fries, and some steamed veggies. It was delightful, as always.

This morning workout with biceps & triceps- then 15 minutes on the elliptical for 15 minutes, but on the highest incline that it would go- loveย how it works my calves.

As I was parusing my normal websites this morning, I found this article on Fitsugar about Falling Out of Shape. I found it pretty interesting since I know a lot of us worry about our fitness levels & the fear of taking time off- including myself FOR SURE!

After two weeks off . . .
“We will probably start to see a decline in general fitnessย levels,” says Rasmussen. “These can occur at different rates in the muscular and cardiovascular systems.” At this point, it’s probably safe to jump back in at the same intensity you were cranking at before the hiatus.

Secret shortcut: Cardio levels decrease faster than strength โ€” the magic of muscle memory. To take advantage of this phenomenon, during hellish work weeks, do just one set of five strength exercises โ€” studies show that 50 to 90 percent of your strength gains come from your first set (though when your schedule eases up โ€” to build muscle and ward off bone loss โ€” go back to 2 to 3 sets of 8 to 12 exercises 2 or 3 days a week).

After more than two weeks off . . .
“The longer that is taken off, the more you need to scale back,” says Rasmussen. “I would recommend scaling volume and intensity back a bit, but you do not have to start back at square one.” The good news: Assuming you had a solid foundation already in place, “you will regain fitness levels back at a faster rate than someone who has never had them in the first place.” Phew.

Secret shortcut: No time for recommended dose of 5 to 7 days of 20 to 60 minutes of cardio this week? To preserve heart and lung strength and prevent waistline creep, cut that amount in half and seriously ramp up the intensity by doing INTERVAL workouts! LOVE those ๐Ÿ™‚

Could a break actually be good for me?
Totally. If you’ve been going all-out, working out HARD for months, you probably deserve and need a training vacay. “For many people who are stuck in the more is always better mentality, they have accumulated so much fatigue that a week off is just what they need,” says Rasmussen. This allows your muscles to recover fully so you can continue making strides whether you’re training for a race or trying to lose those last five (stubborn!) pounds.

Have you ever taken time off from exercise for an extended period of time?? (like a week or more) How did you feel? How did your body react?

Great article, huh?! Sometimes when I read things like this I realize how easy it is to READ them, but then to follow them is another story. I would REALLY REALLY have a hard time taking ANY time off, let alone too weeks. And I really can’t just take a week off because I have been working out intensly over the past couple of months. I really feel like I’d balloon up or something. Sometimes it’s HARD to practice what ya preach ๐Ÿ™‚

I ALSO found this article about Mistakes You’re Making At the Gym on Fitsugar, and I thought it was an interesting read. I’m on a Fitsugar rampage today, huh?! ๐Ÿ˜‰

1. You start out on the treadmill running too fast

INSTEAD, take some time to warm up. All it takes is FIVE minutes!! I was really bad at this, but then I had some issues with my achilles heel & I think it was from not warming up & then not stretching..so that experience cured that. Warming up…AND cooling down are the way to go!

2. You ONLY do one type of cardio exercise
It’s great to find something you enjoy, but don’t be afraid to switch it up.

There are SO MANY different types of cardio that you can do, so why not go for a change? Your body gets used to the same routine, so it STOPS burning as many calories. And, you might just get so sick & tired of doing the same thing, so try something new ๐Ÿ˜€

3. You talk to anyone & everyone while working out

Of course socializing is great, but try to keep it out of the gym. Only because if you are talking, then you aren’tย givng your FULL effort to your workout, so honestly, why bother? I mean of course UNLESS you are doing a relaxed kind of day- like jogging with a friend for FUN, not to get a good workout in.

4. You Think The Weights Are ONLY For Guys.
AHHH this is my BIGGEST one with females. I cannot tell you enough how MUCH my body has changed from using weights- and I don’t mean 5lb. tiny weights, I mean like the REAL thing!!! (Just take a peak at my ‘workouts’ section for some ideas, if you are not sure of what to do ๐Ÿ™‚ )
I promise you will NOT turn into this:

NOT only will weight training give you those sculpted muscles that you long for, but will ALSO improve your bone intensity, which is SO important..especially as you age.

5. You Go to the Gym Even When You’re Not Feelin’ It
Going to the gym when you don’t feel like it is NOT a good idea. Not only will your body associate going to the gym as a bad thing- since you are doing something when you don’t want to, but you are also more prone to injuries doing this.

INSTEAD take the day off & do something you enjoy, or justย  relax. Return when you’re feeling UP to it. Your body will thank you ๐Ÿ˜€

Do you do any of these ‘mistakes’ at the gym? What are your thoughts on them?

Well, guys, I am off! Leaving work today at 2pm & then heading to catch our flight! I have a few last minute things to do, like pick up some surprises for the boy ๐Ÿ™‚ But then we are OFF to Maryland!! ๐Ÿ˜€

Can’t wait to get back & tell you about our trip!

Oh, one last thing, tomorrow is the preseason Ravens v. Panthers game- in Baltimore, we MAY or may not be attending. I’ll leave it up to you to decide ๐Ÿ˜‰ (the boy doesn’t know! )

the one, the only, RAY LEWIS!!!

GO RAVENS!!!!!!!!!!!!!!! (not that it matters too much, since it’s preseason..but hey, I still love a win! ๐Ÿ™‚ )

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7 Comments

  1. I’d be begging for hints too. LOL. No need to apologize for being busy and only getting in one post by the way. Remember, your personal life comes first ๐Ÿ˜‰

    Reply
  2. Blogging is ABOUT your life, it shouldnt be your life…so you are on the right track!

    i hope you have fun–ill miss you!

    Reply
  3. I am far too disturbed about that body building picture to write anything else ;-/

    In all truthfullness, you sound like one healthy, fit, lovely lady and I think if you took a break, you may find new things your body can and will want to do once you come back!

    Reply
  4. i LOVE this post. So many times I feel like I don’t give myself off because I am worried about losing everything I work for. I read that breaks are good and when I have a day off I can tell the difference in my workout level the next day but it is still hard. Thank you for posting ๐Ÿ™‚ UMMMM and I am taking you as my guest to BodyPump next time you are here. You will love it!!

    Reply
  5. Have a great time!!!!!!!
    I haven’t tried blogging from my blackberry, but I’m sure there is a way!

    Reply
  6. Great post. I am currently on “vacation” from the gym because I hurt my foot. Let me tell you it’s killing me and by that I don’t mean my hurt foot. I am counting down the days until I can go back. And yes, I’ve made a few of those gym mistakes. Especially not believe how good weights can be for me.

    Reply
  7. Laura

     /  August 12, 2010

    Yes of course! I take a full week off several times a year. Very important to give the body a rest ๐Ÿ™‚ I always come back stronger, and I never baloon up/gain any weight!
    how long has it been since you took a full week off from exercise?
    I can get to any website from my blackberry really.. I don’t have a blog so not sure how updating one works, but I’m sure it’s possible to do from bberry!

    Reply

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