Building muscle is a two part process. The first part is more well known – lift weights, heavy enough to challenge muscle to grow and get stronger. The second part happens in the kitchen. Macros, short for macronutrients, are the nutrients your body needs in large amounts to function properly and, of course, gain muscle. They include proteins, carbohydrates, and fats. Tracking your macros can seem like a daunting task at first, but I’m going to break it down for you in a simple, friendly way. Here’s a user friendly explanation on how to track macros for muscle gain.
Understanding the Big Three
First, let’s get to know our main macro players:
Proteins: These are your muscles’ best friends. Proteins repair and build muscle tissue, making them a crucial part of your diet. A common recommendation is to consume about 1.6 to 2.2 grams of protein per kilogram of body weight if you’re actively looking to gain muscle.
I wrote a separate blog article, How Much Protein Do You…., to explain how to calculate your pounds to kilograms to adapt to your personal needs. Please check that out if you need a little help in calculating your personal protein goals.
Carbohydrates: Carbs are your body’s primary energy source. They fuel your workouts and help with recovery. Plus, they play a role in helping proteins do their job of repairing and building muscle.
Fats: Often misunderstood, fats are essential for hormone production, including those that help with muscle growth. They shouldn’t be neglected, even when your goal is to lose body fat and build muscle. Eating fats, especially healthy fats, is very necessary to a balanced lifestyle.
How to Track Your Macros
1. Determine Your Caloric Needs: First, figure out how many calories you need to maintain your current weight, and then add a surplus to promote muscle gain. An extra 200 to 400 calories per day is a good starting point. To gain muscle, you have to think of food as the raw materials to create your finished product.
2. Set Your Macro Ratios: A common macro split for muscle gain is 40% carbohydrates, 30% protein, and 30% fat. However, feel free to adjust these percentages based on how your body responds.
3. Use a Macro Tracking App: There are several apps out there designed to make tracking your macros a breeze. MyFitnessPal and Cronometer are great options. Just input your daily food intake, and the app does the rest, breaking down your consumption into proteins, carbs, and fats. My favorite is My Fitness Pal. It’s user friendly and gets easier the more you use it because it stores your previous entries.
4. Read Food Labels: Understanding food labels is crucial. They tell you exactly how many grams of each macro you’re consuming, helping you stay on track.
5. Total up your macros intake: If you’re not using an app, you can still track your macros the old fashioned way. Simply start a notebook and jot down all your meals. You can look up the nutrition facts for foods that don’t have food labels by simply googling, “chicken breast nutrition facts.” For example, a 4 oz chunk of chicken breast gives you about 30g of protein! If keeping track of all your macros is too intimidating, you can always start by just totaling up your protein intake for each day.
Tips for Success in How to Track Macros for Muscle Gain
Make protein your anchor: Include some protein with every meal and snack. Prioritize tracking protein and make it the anchor of your nutrition strategy each day. This ensures that you will have the building blocks available to support muscle growth after your workouts.
Prep Your Meals: Meal prepping can save you a ton of time and make tracking your macros much easier. Dedicate some time each week to prepare and portion your meals.
Listen to Your Body: The suggested macro splits are just starting points. Everyone’s body is different, so adjust your macros based on how you feel and the results you’re seeing.
Stay Hydrated: Drinking plenty of water is crucial, especially when you’re consuming more protein. It helps keep your body functioning optimally.
Be Consistent: Muscle gain takes time and consistency, both in your workouts and your nutrition. Stick with it, and you’ll see results.
Wrapping Up
Tracking macros might seem like a science at first, but with a bit of practice, it becomes an invaluable tool in your muscle-gaining arsenal. Remember, the key is consistency and listening to your body. Adjust as you go, and don’t sweat the small stuff too much. Muscle gain is a journey, and tracking your macros is just one part of the adventure. I hope you enjoyed learning a little bit about how to track macros for muscle gain!
In today’s digital age, fitness wearable trackers have become valuable companions in our journey towards optimal health and well-being. Understanding how to leverage your fitness wearable can transform your approach to wellness. In this article, we’ll unlock the power of your fitness tracker, and give you a few practical tips to get the most out of using it!
Visit the Dashboard Once a Month to Look at Your Health Data
I take a look at my basic stats like heart rate, steps, and sleep because it helps me assess if my habits for the past month were successful, or if I need to calibrate a little more. Some months are great but other months you realize you could have done a little better with your steps, number of workouts, or sleep. Visiting your dashboard once a month just helps you stay focused and know where to adjust to keep moving your needle towards healthier. The data that compiles from wearing a tracker is amazing, and can be very useful to reflect on each month.
Sleep Tracking
My Fitbit also tracks sleep, which is a really important stat to know for your health. According to the Harvard Medical School’s Division of Sleep Medicine, “sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.” You can filter it to see at the daily, weekly, monthly, or yearly level. Here’s my sleep for the last week. I can observe in an instant I did not get enough sleep on Sunday, Monday, or Thursday nights! I will try to do better next week!
Stick with a Brand for Years
So many brands of trackers these days! Many have similar features though. In my opinion, it really doesn’t matter which one you go for. Apple watch, Garmin, Fitbit, etc. They all do about the same thing. Just depends on how much you want to spend and what exact metrics you care about having in it.
I recommend once you find one you like though, stick with it! The longer you stick with the same brand of tracker, the more data you get to compile over time in one dashboard. I have been using Fitbit trackers since about 2015 so I have almost a decade of data to reflect on. Here’s a cool stat I found today in my dashboard. In 2018, my resting heart rate average was 55 and in 2023, it was 58.
Both of those heart rates are low and efficient, but it got me curious about aging and heart rate! I found this blurb from the National Institute on Aging, “Aging can cause changes in the heart and blood vessels. For example, as you get older, your heart can’t beat as fast during physical activity or times of stress as it did when you were younger. However, the number of heartbeats per minute (heart rate) at rest does not change significantly with normal aging.”
I am not worried today as 58 is still a great heart rate but at least I know where I am. I wonder what it will be in 2028! If it continues to go up as I age, I will take that info to my doctor and perhaps seek more in depth testing for my heart, cholesterol, or blood vessels!
Tracking Your Workouts
Another favorite feature is the ability to log your workouts then see that data build over time. There are two ways to do that. The first is to start your tracker during a walk or run. It tracks many useful stats this way, including mileage, mile times, maps it, and heart rate throughout.
The second option is to go back and manually add it later. For example, each time you see a strength training or yoga entry below, I added that to the tracker after I was done. I love being able to filter and see my activity once a month! It really helps me stay focused and disciplined. It’s also a great chance to pay myself on the back when I accomplish my minimum 3 workouts per week goal I have for myself!
There are a couple different ways you can see the workouts per month. This first pic is a screenshot from the app on my phone and then the next picture is from the dashboard viewed on my laptop.
Stay Updated
Manufacturers frequently update software, adding new features and improving accuracy. Keep your device updated to take advantage of the latest enhancements and ensure it operates at peak performance.
Conclusion: A Tool for Life
Your fitness wearable tracker is more than just a device; it’s a catalyst for change, a motivator, and a cheerleader (or drill sergeant!) for your health journey. By setting goals, checking in regularly, integrating it into your lifestyle, reflecting on the data, and listening to your body, you can unlock its full potential.
Remember, the path to wellness is a marathon, not a sprint. Let your fitness wearable be a multipurpose tool in your toolbox! In embracing this technology with the right mindset and strategies, you’re not just tracking your progress; you’re taking ownership of your journey to a healthier, more active life.
This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
January 1st rolls around, and we’re brimming with enthusiasm, setting sky-high fitness goals. “This year, I’m going to lose 20 pounds, run a marathon, swim every day, and lift weights like Thor!” But then, February hits, and our motivation has mysteriously vanished. It happens to the best of us, and statistically speaking, to more of us than not.
There are a lot of reasons why resolutions and goals don’t stick, but the one that resonates the most with me is too much emphasis on the outcome and not enough on the purpose and processes. Here’s a quick look at how to set fitness goals that will pull you forward this year.
Add Purpose and Your “Why” When You Set Fitness Goals
This year, try setting your goals with a different twist. Instead of stating your outcome goals (lose 20 pounds) only, add some depth and meaning. Think deeply on your purpose and your “why” as your foundation. Create a vision that is bigger than today and bigger than yourself.
Here’s a good prompt to get you started. “I will work out 3 times a week because I want to (fill in the blank).” What you fill in that blank is what matters! Mine is “I want to work out at least 3 times a week because I want to do an epic hiking trip this summer with my teenage son or daughter.” Completing this statement and adding something meaningful after “because” will pull me forward and keep me committed to my weekly workouts.
To Set Fitness Goals, Create a Compelling Vision for Your Why
Knowing this is what matters to me will help me get to the gym or out the door to run, even when (especially when) I don’t feel like it. To me, this statement is way more powerful than saying my goal this year is to lose 5 pounds. I visualize taking pics with my kids on a mountain peak and it helps me remember that to enjoy a hike like that and keep up with the youngins, I have to be fit. My laptop screensaver is a picture of me and my son from a trip we took to Zion National Park last year, which reminds me everytime I open my computer that being fit enough to hike for hours matters to me.
Like Steve Jobs said, “If you are working on something exciting that you really care about, you don’t have to be pushed. The vision pulls you.” My compelling vision that pulls me upwards is wanting to be fit enough to hike big mountains and have fun doing it.
Build Moderation In From the Start
Once you have laid a strong foundation of purpose and vision at the bottom, then add layers. Build moderation into your goals right from the start. My favorite strategy for this is setting a “non-negotiable minimum” number of days you will work out each week and stick to it. Mine is 3. That’s not outrageous.
Make Success Achievable
I sometimes get 4-5 workouts in a week, which is a great week. But 5 is not my goal. 3 is. As long as I get 3 workouts a week, I FEEL SUCCESSFUL! This is a lifestyle for me. I can have a couple off-days and sleep in a couple days each week! This is how I make my health and fitness commitments last for years and decades!
Measuring Success in How You Set Fitness Goals
Measurable goals are the name of the game. Instead of only thinking of progress through the lens of your appearance or weight loss goals, also measure success in other ways. If you are able to do 15 minutes of cardio this week, can you add 2 minutes next week? Gradually increase the weights you use or the mileage you are building. Get a calendar just for workouts and mark a day every time you get a workout in. At the end
Breaking It Down
Big goals are great, but they can feel overwhelming. Break them down into smaller chunks. If a half marathon run is your target goal in 6 months, think about how many times each week you need to do a training run. Focus on getting one training run at a time. Work hard for one week at a time. Make the goal about getting 3 sessions a week in. The training and the person who you become during it is the prize!
Flexibility for the Win
Life happens. You’re going to get sick. You’re going to get an ache or pain. Some days you’re a superhero, and some days you just need a break. It’s okay to tweak your goals to suit your life. Be kind to yourself and adjust as needed and just get back after it as soon as you can. Again this is where having that strong purpose clarified can help you pull back on track faster.
Track, Reflect, and Celebrate
Keep a journal, use an app, or simply mark a calendar. Tracking your progress keeps you accountable. And when you hit a milestone, celebrate! Treat yourself to that new book, or maybe a fancy smoothie. You’ve earned it!
In Conclusion
Setting fitness goals doesn’t have to be a daunting, all-or-nothing ordeal. It’s about finding joy in the process and journey towards a healthier, happier you. Remember, every small step counts, and the goal is progress, not perfection. Happy goal-setting, everyone! 🏋️♂️🏊♀️🚴♀️💪
Hey fitness friends! Are you tired of the same old “calories in, calories out” mantra when it comes to working out? Do you feel sometimes like the sole purpose of working out is for weight loss? Have you ever thought about going for a quick 15 minute walk or doing some pushups then thought, nah screw it? That’s not enough time. What’s the point? Today we’re going to talk about excellent reasons to exercise to help you get past those excuses starting now.
ANY Workout is Better Than NO Workout
I have thought those same excuses above many times in the past but I have grown to embrace two aspects that have helped me move forward. The first is that ANY short workout is better than NO workout. And the second is that there are so many wonderful reasons to work out that ripple affect the rest of your day that have nothing to do with the calories expended!
Tonight I talked myself into going for a short jog after work and I immediately felt better, even though it was only about 15-20 minutes, with some of it walking to let the dog sniff around. I got to take a bunch of nice deep breaths and let my mind unwind after a long day at work. Get the blood pumping which gave me a nice little burst of energy to make dinner and finish the laundry and write this article. Came home and chugged a glass of water, which helped me reach my water goals for the day. Then I cooked and ate a delicious dinner and will stretch a little after my shower.
The Ripple Effect of Even a Short Workout
So case in point. I was tired when I got home from work and really didn’t want to go for a jog with the dog. But after going out there anyways, I got a second wind that helped me get through the evening. I only burned probably about 100 calories out there, which is pretty much nothing, BUT the ripple effect of what I got from that run is so much greater!
During the jog, I felt the stress from the long work day dissipate, loosened up my muscles and my mind, and felt grateful to see a sunset and breath fresh air. After the jog, I drank more water and felt calmer, happier and more energized talking to my family in the kitchen. I also got a little burst of energy to make a good dinner for our family while also packing my lunch for tomorrow. The ripple effect of this one short workout will even have positive effects for tomorrow already! So please enjoy my article about 25 excellent reasons to exercise that aren’t about torching calories!
25 Excellent Reasons to Exercise That Are Not About Burning Calories
Boosts Your Mood – Exercise releases endorphins, those feel-good hormones that make you feel like a superhero!
Increases Energy Levels – Regular physical activity can significantly increase your energy and reduce feelings of fatigue.
Improves Sleep Quality – Say goodbye to counting sheep! Working out can help you fall asleep faster and deepen your sleep.
Enhances Brain Power – Exercise improves cognitive functions, memory, and even creativity!
Builds Stronger Bones – Activities like weightlifting and jogging strengthen bones and reduce the risk of osteoporosis.
Enhances Flexibility – Stay bendy and prevent injuries by incorporating stretching or yoga into your routine.
Reduces Stress – Physical activity is a natural stress buster. Say hello to a calmer, more composed you!
Improves Confidence – Regular exercise can boost your self-esteem and body image.
Strengthens the Heart – Keep your heart healthy and strong with cardiovascular exercises.
Promotes Better Posture – Strengthening core muscles helps improve posture, which can reduce back pain.
Strengthens Immunity – Moderate exercise can boost your immune system, keeping you healthier!
Increases Lifespan – Regular physical activity is linked to a longer, healthier life.
Enhances Social Connections – Group classes and sports clubs are great ways to meet new people.
Improves Balance and Coordination – Stay steady on your feet with exercises that promote balance.
Relieves Anxiety – Exercise can be a powerful tool for managing anxiety and depression.
Improves Skin Health – Regular exercise can give you that healthy, post-workout glow!
Boosts Creativity – Feeling stuck? A quick workout can kickstart your creative thinking.
Strengthens Relationships – Working out with a partner or friend can strengthen your bond.
Teaches Discipline and Dedication – Sticking to a workout routine builds character and resilience.
Enhances Sexual Health – Regular exercise can boost libido and sexual performance.
Improves Digestion – Physical activity helps your digestive system run more smoothly.
Enhances Quality of Life – Regular exercise can improve your overall sense of wellbeing.
Promotes Mental Clarity – Clear your mind and boost focus with a good workout.
It’s Fun! – Last but not least, working out can be a blast! Find an activity you love and enjoy the ride.
So there you have it – 25 excellent reasons to exercise that have nothing to do with calories. Remember, exercise is not just about weight loss; it’s about feeling great, living longer, and enjoying a healthier, happier life. So get moving and remember any workout is better than no workout. Even the short ones! 🏋️♀️🧘♂️🚴♀️
January is a very popular time to start a new workout routine. A study conducted by Forbes Health and One Poll stated that 48% of people polled said improving fitness is a top priority in 2024. To start a new workout routine can be challenging though! To do it right and stick with it requires strategy, intention, and commitment. The goal of this article is to help lay the foundation for you to do it right this year. Here are my top tips for how to start a new workout routine this January.
Normalize Making Time for Workouts
One of the top obstacles people cite for not sticking with a fitness routine is lack of time. However, try to rise above this and change your perspective. Nobody ever has time to work out. You have to MAKE TIME to workout. Put on your schedule and protect that time just like you would any other important appointment. This mindset is crucial as you look to start a new workout routine!
Normalize Making Time for Nutrition
Basically the same concept as above with exercise. Rise above this excuse. With nutrition, a little bit of organization goes a long way. Make a little time each week to think about what you are going to eat for your meals and snacks for the week ahead. This will help you save time with grocery shopping by having to go to the store less. Normalize making time to cook dinner, pack lunches, chop veggies, and empower yourself and fuel your fitness goals by eating well.
Clarify Your Purpose as You Start a New Workout
Going to the gym. Drinking the water. Eating the veggies. These are the things we do to get and stay fit. These things get real boring and unglamorous real fast! I believe one of the reasons people fall off a fitness program is a failure to identify and clarify a deep and meaningful purpose for why they’re doing the things. So take the time in the beginning of any new program and decide WHY you are doing it. Make it personal. Meaningful. Bigger than yourself. Bigger than today. Make it something that matters to you so you can use it to keep yourself doing the things even once the novelty has worn off.
Set a Minimum Non-Negotiable Number of Workouts Per Week
Mine is 3. What is yours? This is a number you have to treat as sacrosanct. Non-negotiable. You start to believe, “I must, I will, I can, I do, I have to” get at least X number of workouts each week, forever. No matter what. No matter where you are traveling or what you have going on. Even if it’s a walk. Or pushups and abs in a hotel room. With this number you will achieve consistency. Consistency creates long lasting results. In fitness pursuits, long lasting results are measured in months and years, not days and weeks. Which brings me to my next point…
Be Patient! Results Take Months!
Many people start a new workout with lots of motivation and desire to succeed, but lose steam after a couple weeks when they fail to see visible results. Patience is a mindset. You have to know and embrace this very important concept to stick with it. It WILL TAKE MONTHS to see visible improvements to your body but that is okay. Be patient and find ways to celebrate other wins. You will likely start to experience many other improvements such as sleeping better, feeling stronger and more comfortable with the workouts, feeling more confident, and having more energy. Those intangible results are just as important as the physical visible results! Stick with it!
Embrace Discipline Instead of Motivation
Motivation is a feeling. And it is a fickle one at best. Most days I am not “motivated” to go work out. And I’m a fitness professional! I know what to do but I still don’t always want to go do it. Most of my workouts happen before work, which means a window of 6-7 am for me. I am also a high school teacher and have to leave for work at 7:45 every day. So this means my alarm is going off at 5:30 am and I am up and out the door, either going for a run with a headlamp on or heading to the gym by 5:50.
The workouts are hard, but “the getting up and out the door” is WAY HARDER. It means I am leaving my nice warm cozy bed 1 hour earlier than I would have to. Motivation is not what gets me out the door. It’s the discipline I have instilled in myself that says, get your ass up and let’s go. It’s a commitment to myself to get 3+ workouts a week. I have a purpose bigger than today such as being determined to be hiking mountains and running races in my 70s and 80s. The discipline around this kind of stuff is what helps you stick with a program!
The Takeaway for How to Start a New Workout Routine
You CAN start a new workout program this year! And you can stick with it, too! As you get ready to launch though, keep these key points in mind. Normalize making time for your workouts and nutrition. Set a non-negotiable minimum number of workouts you will get each week and stick with it! It will take many months before you see visible results. Anchor your commitment to yourself by clarifying your purpose and making it bigger than yourself. Embrace the power of discipline and build habits that will last you far longer than motivation will. And finally, remember this advice they gave us in Army bootcamp. Hundreds of thousands of people have succeeded at doing this and you can too. Stick with it, believe in yourself, and keep moving! Always forward.
Ahh the holiday season. Eat, drink, be merry, and try to come up with gift ideas for your family and friends! If you have fitness enthusiasts on that list, let’s make that shopping just a little easier this year! Here are the 12 best gift ideas for fitness friends for this holiday season!
Yoga Mat
If you have a yogi on your list, please just trust me when I say, yes, they do want a new yoga mat. Don’t skimp with a cheap one though. Yoga mats are one of those things where you get what you pay for. You can buy it cheap now and it’ll crumble in a few months, or you can buy a great one from a brand like Manduka and enjoy it for years! I finally made the switch to Manduka about 10 years ago and now it’s all I will use. I bought my daughter a Manduka mat last year and she loves it, too.
TRX
Invented by a Navy SEAL who wanted to be able to work out anywhere in the world without a gym, the TRX straps have become an indispensable piece of equipment for all types of workout environments. The TRX is easy to pack in your suitcase for trips and comes with a door jam attachment that hooks onto any door. In my garage, I hook mine up onto the pullup bar of my squat rack, and use it for a wide variety of movements. You can do anything with a TRX and it’s a great, functional piece of equipment because it gets you using your core more. Your fit friend would love one of these for travelling or home workouts!
Silicone Wedding Band Rings
Lifting weights, hiking, cleaning, yardwork, etc. can really do some damage to your beautiful wedding rings and bands. Enter silicone rings! When they first came out, they were a novelty and fairly expensive, TBH (like $30 for 1), but now there are a bunch of different brands, styles, and options for every taste and budget. My husband started wearing one years ago and wears one now everyday instead of his metal wedding band. I have also gotten so used to mine that I only wear my pretty wedding ring on special occasions these days. The last batch I bought was a 5 pack for about $15. Here’s a good example of the ones I am wearing these days, see pic. I think they make great gifts!
Virtual Personal Training
If you or anybody you know is looking for a great virtual personal trainer, I am currently welcoming new clients! Give somebody the gift of custom fitness programming, tailored just for them! I offer a variety of different packages, including custom program building, one on one virtual session packages, or race prep programs. Please fill out my contact form if you are interested and I’ll get back to you ASAP!
Water Bottle or Tumbler
Hydration is a huge part of daily fitness. Help give somebody the gift of hydration and decrease the amount of disposable plastic water bottles we’re using in the world! A new Yeti, Stanley, or Nalgene water bottle would make a great stocking stuffer this holiday season.
Percussive Massager – a Jack Hammer for your Muscles
These little handheld massage guns pack a serious punch! The deep muscle massage that you get from a percussive tool helps increase blood flow and loosen up muscle knots, which can really help you regain or maintain flexibility and mobility. Further, it increases blood flow to muscle tissue, which can aid in recovery and repair after hard workouts. Theragun makes some really great options and there are some other brands that are coming close as well. Be sure to check the ratings and stars. Not all brands are created equal! Who wouldn’t love to get this under the tree this year?
I have been building a sweet garage gym for years now. I wrote an article about that too, in case you’re interested. One of my favorite aesthetic things about my garage gym is having the main wall covered with things that motivate me! Various flags that mean something to us. This Arnold poster. A rack with all my race medals from the last decade or so. I love having visuals around me when I’m working out in the garage that help keep the vibe alive in there. Which brings me to the next great gift idea…
Arnold Conquer Garage Gym Motivational Poster
Race Medals Rack
Get those medals out of the closet or drawer they’ve been stuffed in and display them proudly on a race medal rack where you can see them often! This definitely helps me with positive reinforcement when I’m training for my next race. Being able to see the proof that I have done this before helps me believe I can and will do it again! I have one in my garage and one in my office next to where I write programs and this blog! A race medal rack would be an awesome gift for your fit friend who’s always toeing the line at races!
Neck Roller by Chirp
I bought my husband a Chirp Neck Roller just recently for his birthday! He had been catching a case of the dreaded tech neck recently from lots of computer work. He has been using it for about a week, and it’s helping him work the kinks out of his tight neck muscles. I tried it too, and like that it has two types of knobs on it. They both feel great in different ways. Great invention! I would gift this to anybody in my life who works on computers way too much.
Fitbit
I have been running with Fitbit for many years now, since 2015. I love that I can see big sweeping chunks of data related to my fitness. Metrics like how many workouts in a month I get or miles covered! It’s great for tracking runs and seeing pace, heart rate, and training zones. Being able to see and track your data over time is a major perk and why this item made the list of best gift ideas for fitness friends and family! Here’s what my last month looked like, see pic. Great gift for the data loving fit friends in your life!
C2 Erg
Saved the big one for last. This one probably isn’t the gift for everybody but it would be “the gift of all gifts” for a select few fitness friends out there. The erg is an awesome piece of home cardio equipment for many reasons. It’s easy to maintain. It doesn’t need a special plug or socket (like some treadmills, ellipticals, etc.). It can stand up and tuck against a wall to save space. It’s a KICKASS total body workout that gives you strength, power, or endurance depending on your intensity AND works legs, core, and arms all at once.
Takeaways
In conclusion, thanks so much for shopping with me and learning about great fitness gift ideas for different budgets and workouts! I hope you took away some good fitness gift ideas for your family and friends! Maybe even an idea or two for those “hard to shop for” or “already have everything” folks as well.
Affiliate Disclaimer
This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
Hey, athletes and especially runners! Have you ever considered adding yoga to your training regimen? While lifting weights and cardio are often the go-tos in athletic training, yoga offers unique benefits that can significantly enhance your performance and reduce the risk of injury. Let’s dive into why athletes need yoga, especially for enhancing performance and preventing injuries!
The Power of Flexibility and Mobility
Yoga is renowned for improving flexibility and mobility, which are crucial for athletes. Greater flexibility leads to a broader range of motion, allowing athletes to perform movements more efficiently and effectively. It’s not just about bending further; it’s about moving better in your sport of choice, whether it’s swinging a tennis racket or sprinting on the track.
Enhanced Recovery for Athletes
One of yoga’s superpowers is its ability to aid in muscle recovery. Yet another reason why athletes need yoga! Post-training yoga sessions can help in relaxing tense muscles and improving blood circulation. This not only speeds up the recovery process but also prepares the body for future training sessions, making it a perfect complement to high-intensity workouts.
Injury Prevention Through Balance and Stability
Yoga is excellent for building core strength, balance, and stability – all of which are vital in reducing the risk of injuries. Many athletic injuries are caused by muscular imbalances and instability. Regular yoga practice helps in evenly strengthening various muscle groups, thereby protecting the body against common sports injuries.
Breath Control for Enhanced Performance
Breath control, or pranayama, is a fundamental aspect of yoga. Learning to control and optimize breathing enhances oxygen flow and improves overall athletic performance. Athletes who practice yoga often find they can better control their breathing during high-stress moments in their sport.
Mental Focus and Stress Reduction
Yoga isn’t just a physical practice; it’s a mental one too. The mindfulness and concentration required in yoga translate directly into enhanced mental focus during games or competitions. Additionally, yoga is a fantastic stress-reliever, helping athletes manage the pressures of competition.
Improved Body Awareness and Alignment
Yoga increases body awareness, helping athletes understand their body’s needs and limits. This heightened awareness can lead to better form and technique in other athletic activities. Proper alignment learned through yoga poses also helps in executing athletic movements more efficiently.
Tips for Starting a Routine
The optimal way to start a routine is in person if possible. Check out what you have available in your local area and remember there are lots of different styles of yoga. Keep trying new ones until you find one you love. If you don’t have many options in person where you are, there are many great instructors online and even for free on YouTube. Yoga with Adrienne is one of my personal favorites, and one that I recommend to people when asked. The next most important thing is to get a good yoga mat. Make sure it’s a thin, non-slip, sticky one, made especially for yoga. Not the cushy ones we use for abs at the gym…. Manduka is my favorite brand btw, shown in the pic below.
Takeaways
Incorporating yoga into your athletic training can bring a new dimension to your performance. It’s not about choosing yoga over your regular training; it’s about complementing it to create a well-rounded, holistic approach to your fitness. So, athletes, are you ready to roll out the yoga mat and see how it can transform your durability and performance?
Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
Obstacle course races (OCRs) have taken the fitness world by storm, offering a challenging and fun way to test one’s physical and mental limits. For beginners, the thought of participating in an OCR can be daunting. But with the right training program, even novices can conquer the course with confidence. This guide provides a comprehensive training plan tailored for beginners.
1. Understanding the Basics of OCR
What is an OCR?: An obstacle course race is a competitive event where participants navigate a series of physical challenges, ranging from climbing walls to crawling under barbed wire.
Types of Obstacles: Common obstacles include rope climbs, monkey bars, heavy object carries, and mud pits.
Race Lengths: OCRs can vary in length, from short sprints of 3-5 km to longer challenges exceeding 20 km.
2. Setting Realistic Goals
Determine Your Why: Understand your motivation. Is it to complete the race, compete against others, or challenge yourself?
Set Achievable Targets: As a beginner, focus on finishing the race rather than achieving a specific time.
3. Components of an Effective Training Program
Strength Training: Build muscle endurance and power to tackle obstacles.
Cardiovascular Endurance: Improve stamina to run between obstacles.
Flexibility: Enhance mobility to prevent injuries and navigate challenges with ease.
Mental Toughness: Develop a strong mindset to push through tough moments.
4. Weekly Training Breakdown
Weeks 1-4: Building a Foundation
Monday: Strength training focusing on compound movements like squats and deadlifts.
Tuesday: 30-minute steady-state run.
Wednesday: Rest or active recovery with stretching.
Thursday: Circuit training with bodyweight exercises.
Friday: 40-minute interval run.
Saturday: Flexibility exercises and yoga.
Sunday: Rest.
Weeks 5-8: Introducing Specificity
Monday: Strength training with obstacle-specific exercises, e.g., pull-ups for rope climbs.
Balanced Diet: Consume a mix of carbohydrates, proteins, and fats.
Stay Hydrated: Drink water throughout the day and consider electrolyte solutions during long training sessions.
Recovery: Post-workout nutrition is crucial. Consider protein shakes or a balanced meal after intense sessions.
6. Gear Up
Footwear: Invest in OCR-specific trail shoes that offer grip and drainage.
Clothing: Wear moisture-wicking and quick-drying fabrics.
Gloves: Some prefer gloves for better grip on obstacles.
7. Mastering Obstacle Techniques
Grip Strength: Crucial for obstacles like monkey bars. Practice hanging exercises.
Climbing: Learn basic climbing techniques for walls and ropes.
Crawling: Practice bear crawls and army crawls for low obstacles.
8. Importance of Rest and Recovery
Listen to Your Body: Overtraining can lead to injuries.
Active Recovery: Engage in low-intensity activities like walking or swimming.
Sleep: Ensure 7-9 hours of sleep for optimal recovery.
9. Joining an OCR Community
Training Groups: Find local groups to train with and learn from experienced racers.
Online Forums: Join OCR forums to share experiences and get advice.
10. Race Day Tips
Arrive Early: Familiarize yourself with the venue.
Warm-Up: Engage in dynamic stretching before the race.
Pace Yourself: It’s not a sprint; conserve energy for challenging obstacles.
Enjoy the Experience: Embrace the challenge and have fun!
Conclusion
Preparing for an obstacle course race as a beginner might seem overwhelming, but with the right training program, dedication, and mindset, you can confidently tackle any challenge that comes your way. Remember to enjoy the journey, celebrate small victories, and most importantly, have fun on race day!
FAQs
How long should I train for an OCR?
Ideally, a 12-week program is sufficient for beginners.
Can I train for an OCR at home?
Yes, many bodyweight exercises and running can be done without a gym.
What if I can’t complete an obstacle?
Most races offer penalty laps or exercises for missed obstacles.
How do I improve grip strength?
Hanging exercises, farmer’s walks, and grip tools can help.
Is it okay to walk during the race?
Absolutely! Many participants walk between obstacles.
What should I eat before the race?
A balanced meal with carbs, protein, and fats 2-3 hours before the race.
How do I prevent injuries?
Proper warm-up, listening to your body, and not pushing beyond limits can help.
Can I participate in an OCR without prior experience?
Yes, but training will enhance your experience and performance.
In today’s fast-paced world, snacking has become an integral part of our daily diet. However, with the plethora of options available, making healthy choices can be daunting. Here’s a guide to help you navigate the world of snacks and make healthier decisions.
1. Read the Nutrition Label
Before grabbing that snack bar or packet of chips, take a moment to read the nutrition label. Look for snacks that are low in saturated fats, sugars, and sodium. The fewer the ingredients, the better.
2. Prioritize Whole Foods
Opt for snacks made from whole foods like fruits, vegetables, nuts, and seeds. These foods are not only nutritious but also provide essential vitamins and minerals.
3. Watch the Sugar Content
Many snacks, even those labeled as “healthy,” can be laden with hidden sugars. Avoid snacks that list sugar or its variants (like high fructose corn syrup) among the first few ingredients.
4. Choose Protein-Rich Snacks
Protein can help you feel full and provide sustained energy. Consider snacks like Greek yogurt, almonds, or a slice of turkey. Try to include something with protein with every snack.
5. Stay Hydrated
Sometimes, our bodies confuse thirst with hunger. Before reaching for a snack, drink a glass of water. It might just quench your “hunger.”
6. Plan Ahead: How to Choose Healthy Snacks for Busy Days
If you know you’ll be out for the day, pack some healthy snacks. Buy in bulk and stock your pantry or desk drawer at work. This way, you won’t be tempted by less healthy options when hunger strikes.
7. Experiment and Explore
Don’t get stuck in a snack rut. Try new fruits, different nuts, or a novel healthy snack product. Create a Pinterest board to help hang on to great ideas when you see them. Variety can keep your snack game strong and exciting.
8. Listen to Your Body
Lastly, snack when you’re genuinely hungry, not just because you’re bored or stressed. Learn to recognize true hunger cues and respond to them with a nutritious choice.
9. Read and Nourish Your Mind
Keep exploring and reading more about healthy snacking. Sometimes you don’t get all the answers you need in one place. Keep an open mind and be willing to learn and try new things. One of my favorite websites to explore is Cooking Light / Eating Well. Here’s a great article you can check out today for more inspiration, called “The 10 Best Healthy Snacks for Weight Loss, According to a Dietitian.”
In conclusion, choosing healthy snacks is an art that requires a little bit of intention and planning. By following the tips above, you can ensure that your snacking habits support your overall health and well-being.
I am writing this post from Oklahoma City, where I am currently staying for the weekend! I have a 13 mile Spartan Obstacle Course Race in 3 weeks so not-working-out was NOT an option this weekend. Working out while on the road can sometimes be a little tricky but I was determined to fit it in. Here are some simple strategies and relatable advice for fitness and nutrition things for how to race prep while on vacation.
Arriving and Getting Settled in at The Ellison
My daughter is a competitive rower and she had a regatta (a race) in Oklahoma City this weekend. I took Friday and Monday off school, booked a flight, and packed my bags because I love watching her race! I arrived in OKC Friday evening and settled in to The Ellison, a beautiful boutique hotel towards the northside. As I got out of the taxi, I received the most welcome surprise! A Whole Foods right next door to the hotel! I walked over and stocked up on some healthy snacks and treats! I picked up baby oranges, trail mix, yogurts, Justin’s nut butter pouches, protein bars, and other healthy treats for us.
The Ellison Has A Freaking Awesome Hotel Gym
On the way back from Whole Foods, I swung by the hotel gym and got another fabulous surprise. The hotel gym was 1,000 times better in person than it looked in the pictures! Which is usually the other way around, by the way! WOW. This gym is stacked. Well done to Marriott, the Ellison architects, or whoever designed this hotel gym! Wondering if they hired an actual fitness pro to decide this gym’s layout and equipment selection!
The Ellison Hotel Gym
It’s got everything you could want in a hotel gym and it’s all brand new. Cardio row is next to floor-to-ceiling windows overlooking a quiet city street and a high school track. To the left is a pulley multi-rig with pull up bars, 2 stacks, and all the attachments. To the left of that are 2 full shelves of dumbbells from 5s to 50s. Next to that, a rack with kettlebells up to 40, assorted med balls, stability balls, foam rollers, and a BOSU. In the middle of the room – a handful of machines. This well designed room is also stocked with clean towels, antibac wipes, bottled water, and free headphones. So pumped. Literally. So excited to workout here!
Dinner at the Ellison
When I got back to the room, yet another pleasant surprise was waiting for me on the room service menu. They actually had grilled chicken and veggies as one of their options! I was not expecting that. Usually room service menus have nothing but greasy bar food! SO hell yes, I ordered the chicken and got in my PJs and put on Netflix. Dinner arrived and it was delicious! My only regret is not getting a quick pic to throw on the blog! I was too hangry at the time. I demolished it in 30 seconds flat. Would highly recommend it though!
Planning My Race Prep Workouts
Now that I had a full belly and all the logistics squared away, I planned my workouts. My daughter had 3 races the next day, with the first at 9:30. With a little Google map sleuthing, I learned there was a great paved trail next to the Oklahoma River. So I decided to make Saturday my long run day, and Sunday and Monday would be lifting days. My goal was to get to the course an hour before the first race and put up a few miles.
The Long Run Along the Oklahoma River
I arrived at the venue in time to say hi to my daughter before she launched her boat. Then I warmed up. Nothing fancy. Just a few minutes of jogging. Then some range of motion drills 20 each of things like high knees, butt kicks, arm hugs, and leg side swings. I took off heading east, towards the starting line of the race. I was able to run next to the river while watching several races that were already underway.
Rowers are Beasts
Rowing is such a hardcore sport! I admire rowers so much for the grit, tenacity, teamwork, and mental toughness it takes to be good at it! What a great inspiring place for me to do a training run alongside these high caliber athletes!
I needed to be on the bridge by the festival area to see my daughter’s heat. So I planned my first 3 mile running loop to be a long out-and-back stretch of steady state running. Then I added some interval passes over the bridge to add some intensity and incline. This also let me stay close to the bridge because her heat was coming up! Then I paused the run around 4 miles to make sure I didn’t miss her boat coming through. She and her partner crushed it in the 4k pair event! After they passed through, I took off again to finish my own race. I ended up getting exactly 5 miles total in just under one hour, which I considered to be a huge success.
Oklahoma River Run 5 Miles
Recovery Time
After her race and my run, I headed back to the hotel. I was able to shower, eat, and relax before her second race. I stretched out my legs and foam rolled a little in my room. Then I loaded up on water and electrolytes, and headed to the pool. The rooftop pool at the Ellison is small but aesthetically perfect. Half the deck is shaded by a pergola with squishy seating. Adjacent the pool area is full sun, tucked in with a fence and cozy, with plenty of cushioned loungers. The whole area is clean, sparkly, and comfy.
The Ellison Rooftop Pool
It was the perfect place to recover from a long run and busy life lately! If you have teacher friends, please be sure to check on them and their mental health in October! We’re about 7 weeks into the school year right now and this is where school sometimes hits a major slump.
By October, the newness of the new year has worn off. The new school year honeymoon is over. We’re close to the end of the 9 week term, which adds stress to both kids and teachers. School is truly starting to feel like a grind at this point. So anyways, shout out to teachers hanging on by a thread in October! Take care of yourselves and hang in there, friends! Work out, do the self-care, and take a couple days off if you need to!
Finding a Balance of Discipline and Indulgence on Vacation
Speaking of self-care and balancing discipline with indulgence… On this trip, I tried to have a balance of discipline and “living a little” when on vacation. I chose the grilled chicken and veggies and water the first night and it was definitely delicious and nutritious. I chose that meal on purpose because I knew I had a long run the next morning. It was going to be hot out there and I wanted to feel as good as I could. In that case I prioritized feeling good for the next day’s workout, instead of enjoying indulgence in the moment.
The next night I swung the opposite way. I chose a yummy indulgent meal of Pan Roasted Scallops. On my final night, I door dashed steak with mushrooms and garlic mashed potatoes and enjoyed a glass of wine with it. All of these meals were amazing for different reasons.
I love eating healthy and I love eating indulgent food. Sometimes those two co-exist and sometimes they don’t. Having a balance and staying focused on your goals can help you figure out when to stay sharp or to let loose.
So Grateful for a Break!
Altogether, I am super grateful for a break. I had 2 days off, cheered my daughter and her team on, and had some great workouts and meals. This weekend filled up my bucket and I feel refreshed. I was able to stay on track with race prep while on vacation and also relax too!
Fitness and Race Prep Success While Traveling Summary
To summarize, here are the things I did to set myself up for fitness success when I landed in OKC:
Made a plan shortly after I landed.I scoped out the hotel gym and realized I could have some really great workouts there. I made my “macro plan” – saying what type of workout I will do on which day. Saturday run. Sunday/Monday lift.
Then I took the macro plan and made it more micro. I figured out when and where I could get my long run done. I set a goal for that long run distance. I was able to support my daughter and also get my workout in as well.
I further laid out the micro plans by deciding I would lift weights on Sunday and Monday. I will employ a complementary split schedule, which I will detail more in the next blog post!
I walked to a grocery store and bought a few basic snack items for me and my daughter. This gave us good quality fuel for our athletic endeavors that weekend. Even when traveling, it’s possible to eat and snack nutritiously.
Have a balance of discipline and living a little for exercise, nutrition, and exploring a new city.
Thanks for checking out this blog post about staying on track with race prep even while traveling. That Spartan race is coming up in 3 weeks whether I’m ready or not! It’ll be a lot more fun if I’m ready of course!
Do Your Research
I believe that you can both stay on track with how to race prep on vacation and live a little at the same time. The best thing to do to have it all is do your research before you get there. If having a well stocked gym matters to you, check out the pictures before you book and keep your fingers crossed. Sometimes you end up pleasantly surprised that the gym in reality is even better than the pictures!
Thank you to The Ellison for providing wonderful amenities like a gym that exceeds expectations, healthy and indulgent menu options, and a fabulous rooftop pool! I have thoroughly enjoyed my time here at this hotel and in OKC!
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