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BEWARE
Workout Mistakes and Overtraining
By Stephanie Rice
Something as simple as trying a new class can do wonders for your routine. Time is precious. That’s why making the most out of every workout session is
extremely important.And avoiding exercise mistakes is also important, not only to prevent injury but also to make sure you are reaping all the benefits of your sweat session.
There are so many ways you can change up your exercise routine to be more efficient, enjoyable, and result worthy. Tiny and simple changes can make a huge difference to your end goal, whether it’s gaining muscle, losing body fat, or reducing stress.
Here are some common workout mistakes— and how to fix them—for those putting together an exercise routine.
You wait to workout.
Yes, it’s true. Any workout during the day is better than no workout during the day. But many people tend to talk themselves out of a workout if they wait until the end of the day. It’s easy to use the tired, stressed, too busy excuses as the day goes forward. Or maybe you truly did have the full intention of exercising, but something came up and you weren’t able to work out. Both can cause a dampener in the whole exercise routine if you can’t be consistent.
On the flip side, your fitness goals could also determine the best time of day to exercise, so make sure you schedule accordingly. Exercise is one of the best stress relievers—science proves it. If you struggle with sleep or high blood pressure, exercising in the morning is best. A 2011 study published in the Journal of Strength and Conditioning Research discovered moderate 7am walking resulted in a 10 percent blood pressure drop throughout the day. It also helped exercisers reach deeper sleep compared to working out at other times of the day.
If you need that extra incentive, find a like-minded friend to join you for workouts. Giving and getting encouragement can be a game changer!
There is good news for those who work out in the evening, especially those trying to build muscle. Evening workouts are optimal if you’re looking to build muscle and increase strength. But don’t short-change yourself by only using machines, another classic exercise mistake. Although machines are great for targeting large muscles, they are on a fixed motion and neglect smaller stabilizer muscles. Free weights strengthen total-body movements, utilizing and coordinating both the large and small stabilizer muscle groups. Be sure to make free weights, machines, and even body-weight exercises part of your routine.
There’s even better news for the walkers out there, especially those walking to lose weight. Getting your steps in during evening hours versus the morning can transform your diet in a way that better leads to weight loss, according to a study published in the Journal of Sports Medicine and Physical Fitness. Evening walking can also help curb cravings, improving weight loss success. But getting your steps in during the morning hours, especially fasting before breakfast, can help improve insulin levels. Love walking? You have lots of options.
Exercise should never be a punishment. Yes, it might be challenging and sometimes hard, but never punishment. This is KEY when finding an exercise routine that works well for you and your goals. If you hate running but want better cardiovascular fitness or are looking to burn extra calories, try cycling or a fun Zumba class. If you hate lifting weights or going to a gym but know you need to build strength, try a Pilates reformer, yoga, or Barre class that utilizes lighter weights and more body weight to push and strengthen muscles.
You’re doing exercises you don’t like.
Your routine is too predictable.
The nervous system and muscle can adapt to your routine. Whenever we do anything without any variation, we can get bored and our fitness
Many of us are guilty of going full steam ahead on a new fitness plan, only to burn out quickly when it isn’t sustainable. goals can plateau, sometimes as early as 6 to 8 weeks. Here are some great ways to get out of the plateau:
• Trade in your long sweat sessions for short, high intensity sessions a couple times a week. • If you’re always running or cycling, try adding swimming a couple times a week. • If you love taking classes and always go to the same instructor, try a new one.
This tends to be very hard for some people because they get stuck thinking that one instructor is the only one who “gets their body.” But give another instructor a try a couple times before making up your mind.
It’s okay to like one more than the other but changing up the instructor will also change up your routine and make your nervous system, brain, and muscles all work harder (even if the workout seems easier). OR…try a new class altogether! • Eliminate, or drastically cut back, on alcohol and caffeine. If you’re drinking and hitting a plateau, it’s time for
“mocktails” instead. My personal favorite is sparkling water with lemon or lime. Love drinks with bitters? Try putting bitters into your sparkling water…this is also awesome for your digestive system. Kombucha is another great alternative to wine, but be careful because they do contain some caffeine and even small amounts of alcohol.
Read the labels!
Overtraining is a problem. Not giving your body and hormones adequate resting time between workouts can cause injuries, mood problems, negative changes in your metabolism, and “burnout” within a couple of months. And it might not be just the overtraining but rather a combination of that along with stress from other factors. Poor lifestyle habits such as diet, sleep,
Overtraining or lack of proper rest.
Local Health
Stephanie Rice, B.S. Exercise Science, Jacksonville University ASCM, Certified Personal Trainer, ACE, Weight Management Specialist Owner, Fit Fab Life and Instructor, Balanced Body Pilates fitfablifetraining@gmail.com; fitfablife.biz and/or a negative mindset can all add up to serious bodily damage.
Did you know that overtraining can even cause a weight gain? Excessive exercise can lead to chronically high cortisol levels, which can switch your body into fat-storage mode. People who are overexerting themselves tend to be dehydrated and have intense cravings for sugar and/or salt. Find ways to enjoy active recovery. Go for a walk, play a sport, find a yoga class, or meditate. All will create a healthier pathway to maintaining and reaching your wellness goals. Here is a great article to read on overtraining: draxe. com/fitness/overtraining.
The best advice is to figure out what your wellness goals are, then plan accordingly and create a schedule that you know will stick. Ask a friend with similar goals to join you. Flip flop who decides what you do from week to week so you can stay consistent but have variety. As always, I highly suggest seeking out a professional to help you in your journey. Whether it’s a personal trainer, instructor, or physical therapist, find a guide to help you keep ahead of these mistakes and away from overtraining. TM
Perfect Catch
Perfect Catch BY KATHY NOLAN
A TRIP TO THE NORTH CAROLINA COAST CAN BE LAIDBACK
OR ADVENTUROUS―YOU PICK!
PLACES
Visitors can explore the world of oyster aquaculture up close and personal with several different tours available.
There are blissful moments that make you say “ahh,” and other memorable experiences that inspire an “aha!” Watching whitecaps break on North Carolina’s Atlantic beaches is certainly relaxing, but adventurers can catch much more than tidal waves in Onslow County. Of course, catching a magical sunrise and seeing the orange fireball sink back into the horizon at dusk is essential to every successful beach vacation.
Less than an hour from Wilmington, charming waterfront communities like North Topsail Beach and Swansboro attract families and friends longing for a relaxing retreat and a chance to reconnect by a scenic shore. Conveniently located along the central coast of North Carolina, with easy access to interesting attractions, Onslow County is an ideal vacation destination. For regional travelers, Albert J. Ellis Airport is Jacksonville’s local airport and offers direct flights from Atlanta.
Unpack your luggage and pick up a paddle. Explore the quiet waters of Stump Sound and immerse yourself in the soothing sanctuary of the salt marsh. Enjoy calm waters and almost zero motorized boat traffic. Kayaks and stand-up paddle boards (SUP) are perfect for exploring the grassy shores along the intercoastal waterway in Rodney Knowles Park. Visit onlyinonslow.com to find outfitters, as well as printable trail maps.
CATCH THE FERRY.
Escape to the peaceful barrier islands of Hammocks Beach State Park in Swansboro. The 1,500-acre park includes a pristine four-mile-long, undeveloped barrier island accessible only by passenger ferry, private charter, canoe, or kayak.
Make camping reservations online. Explore the natural wonders of the unspoiled maritime forest on a kayak or paddleboard. Bring your own equipment or rent from onsite outfitter, Paddle NC. Dolphins, beautiful shorebirds, and the occasional loggerhead
PLACES
Offering gracious hospitality with a comfortable and elegant atmosphere that your loved one deserves. Day Service and Respite Available Independent Living Villas Personal Care Apartments Memory Care Suites
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ALL AMENITIES ARE INCLUDED • CALL TODAY TO SCHEDULE YOUR PERSONAL TOUR • 229-336-0869
You don’t have to love seafood to love a visit to Onslow County, NC. There is much more to this quiet setting!
sea turtle are often sighted while exploring on your own or on a guided tour.
Wildlife aficionados will appreciate interpretive educational programs from park rangers about ecology, endangered sea turtles, and nesting shorebirds. Hammocks Beach State Park is a great launch site to explore the three wellmarked paddling trails leading to marshes, Bear Island, or Huggins Island. The trails range from 200 yards to more than six miles.
CATCH YOUR BREATH.
Boldly go where few have been with U. S. Coast Guard OUPV Captain Darryl Marsh and his first mate, Buxton, a playful silver Labrador. The seafaring graphic designer knows his way around every shoal and sandbar, offering passengers uncommon access to the sweet spots on Bear Island. This private three-hour cruise allows up to six passengers a glimpse at unspoiled natural wonders, shorebirds, and marine life. Cue the dolphins. Shell seekers will not leave disappointed. Bags brimming with sand dollars, shark teeth, manatee bones, and super-sized shells will add some serious swagger to your next beach walk. Bring a picnic and adult beverages, if desired. Visit marshcruises.com to book a private dog-friendly charter. Prices start at $175.
CATCH A RIDE.
A scientist and a chef walk into a bar, probably an oyster bar. The rest is history. In fact, Cody and Rachel Faison are writing a new chapter in maritime matters. Cody’s obsession with oysters and Rachel’s love of sustainability collided to create Ghost Fleet Oyster Company. Combining their knowledge and respective passions, the couple collaborated with local farmers and the State of North Carolina to determine the best location, equipment, and aquaculture methods for starting a new oyster farm. Ghost Fleet farms are planted between North Topsail Island and Hampstead, North Carolina.
IF YOU GO
Lodging Beach Rentals Treasure Realty North Topsail Beach, NC 800-762-3961 Treasurerealty.com
Beach Hotel Topsail Shores Inn Sneads Ferry, NC 910-685-0969 Topsailshoresinn.com
Dining Yana’s Ye Olde Drug Store Restaurant 119 Front St., Swansboro, NC facebook.com/yanasrestaurant A casual 50s-themed joint dishing up daytime diner classics, including pancakes, burgers, and their special fruit fritters.
The Boro Restaurant & Bar 109 Front Street, Swansboro, NC borocafenc.com Tapas style plates, large plates, steak burgers, salads, 12 craft brews on tap, over 130 wines.
Marrakesh Mediterranean Cuisine 409 Western Blvd., Jacksonville facebook.com/marrakeshjacksonville Enjoy Mediterranean traditions such as hummus or try something new and pair it with Greek and Lebanese wines.
Top left and at right: Lejeune Memorial Gardens Jacksonville Vietnam Veterans Pavilion
“Oyster shell quality, flavor, and yield are all influenced by the environment in which they grow…We incorporate as many sustainable business practices as possible such as oyster shell recycling and the use of biodegradable market bags,” says Rachel, a scientist.
Ghost Fleet Oysters taste unique to North Carolina waters. Merroir is a fancy French word for the flavor derived from a sense of place. This may sound similar to “terroir,” often used when describing wine. While the wild harvest season closes during the summer so oysters can spawn, farmed oysters are still available to enjoy all year-around.
“The unique, complex flavor profiles of oysters are influenced, much like wine, by the environment in which they grow. Similar to a flight of wine or beer, it is interesting to enjoy the diversity of flavors, with every tip of a shell creating umami. Oyster farming feels like part farmer, part artist, part fisherman,” says Cody, a culinary graduate of Johnson & Wales.
Take a four-hour tour with Cody to immerse yourself in the oyster world. See the lease, the gear, the oysters and see the challenging work and passion that goes into farming. You can even sample oysters right where they grow. Book a sunset tour for the ultimate experience.
“Our farm tours focus on sustainability, the environmental benefits of oysters, and address many misconceptions. Tours are completely customizable, which allows the client to set the tone and direction. Chefs come to learn about flavors and the growth process to better inform their customers. Others request sunset date nights with fresh oysters to go with their wine, while others come to completely immerse themselves in oyster aquaculture. We embrace it all,” says Rachel.
CATCH YOUR LIMIT.
Reel in some of the best inshore catches or cast a net for shrimp with Reel Livin Fishing Charters in Sneads Ferry. Captain Tommie Jarman and crew offer offshore or inshore trips and everything in between. For an authentic experience, join the crew aboard the Faith & Hope, a 35-foot wood trawler with 30-feet high skimmer wings, and learn about the workings of a shrimp boat and the process of dragging nets and hauling shrimp and crabs. This fourhour trip runs along the New River, providing incredible views, a hands-on experience, and the opportunity to disembark with up to 50 pounds of freshly caught shrimp and crabs. For the biggest hauls, try crabbing in the spring and go shrimping in the fall.
Catch a wave and so much more this summer on Onslow County’s picture-perfect Central Coast. For more info, visit onlyinonslow.com.
PLACES
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