Vlog: Self Care is Essential!

Happy Monday! Are you coming off of one of those weekends?! You know- the kind where you can’t believe that you got no rest and feel even more tired than on Friday?

The likely culprit…No self care!

Think about it- what did you do for yourself over the weekend? This is not sustainable to not make time for yourself! You deserve to cared for too! Whether it’s a bath, reading a book, or making time for exercise, it all goes into your emotional bank account.

Learn more about the emotional bank account and my self care catalogue in the video! Share your comments and self care success stories below!

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Seminar Countdown!

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With only 7 days until the start of the Build Your Best Self seminar, I wanted to do a 12-days of Christmas-isque countdown. See 6 and 7 below:

Day 7

There are 7 days in a week. Each day provides us with a new opportunity to focus our intention, find clarity in action, and pursue our greatest desires. What did you do in your last 7 days? Come join us to find your focus!

6 Days until the Build Your Best Self seminar:

Experts say we are all connected by 6 degrees of separation. But even with the people we already know, doesn’t it feel like we’re separated by even more? It can be really difficult to open up to the ones we love and speak our truth. We have fears of rejection, seeming needy, and feeling vulnerable. In order to Build Your Best Self, you need to rally the support of those in your life. You need to learn to communicate effectively, ask for what you need, and speak from the heart. Have trouble doing that? See you May 1st then.

Find out more information about the seminar on my vlog and email me at brittany.drozd@gmail.com!

Recovering to Good Health

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It’s sad but true: there is a stigma attached to mental health. Especially for men.

What would you’re road to good health look like if this weren’t the case? What could you overcome if you reached out for help? 

Read my friend Josh Bird’s excellent article on mental health and fitness for men. Check out his shout-out to me too!

http://crossfitprovidence.com/2014/04/23/recovering-to-good-health/

Find out what’s missing TODAY!

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Included in the Build Your Best Self seminar is my Status and Strategy Assessment ($199 value). Get a peek of what the 4-page assessment looks like. This is a great tool to find out EXACTLY:

• What’s missing in your life
• What’s stealing your drive and motivation
• What’s causing lack of clarity and keeping you from moving forward
• What clouds your vision and prevents you from formulating an action plan
• What you can start doing TODAY to achieve greater success

Get it FREE when you sign up for the seminar!

The Build Your Best Self seminar begins May 1st! Contact me to reserve your spot!

Find me at Crossfit Providence

I’m so proud to be part of this amazing group of people! When I first joined Crossfit Providence, I had the same fears everyone does – “I can’t do this”, “these people are intimidating”, and “I will never be as good as them.” But these thoughts are so self-limiting!

That’s why I’ve become part of the staff – gradually, step by step, I’ve made huge gains in my strength, fitness, and overall wellbeing. I know you can have those gains too!

If you see me in the gym, are interested in making specific goals for yourself, or want to get rid of that voice that says “I can’t”, stop me and say hello. Or contact me through this website.

You can make huge changes in your life. You can build a better version of yourself. Ask me how!

CrossFit Workshop

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I had an amazing time working with the female athletes of CrossFit Providence over the weekend! I never tire of meeting new members and seeing the tenacity and strength in each one! You ladies never fail to amaze me with your accomplishments inside and outside of the gym. 

So in honor of the awesomeness of the ladies at the Women’s Workshop on Saturday Jan 25th, I will let all of you in on a little secret I shared with them:

You can have the life you really want!

I know, right?! Amazing stuff! It’s all yours, just waiting for you to believe in yourself, your strength, and your truth enough to go get it! So this is where I come in…

Do you have a dream life? I do – it’s me on a beach, with a good book, great food, and working 4 hours a day. What’s yours? Want your dream life to live forever in dreamland or reality? That’s your choice!

Want to choose to make your dream life your reality? Not everyone does. Some are too afraid to share their dreams with others because then they’ll have to answer for their lack of progress towards their dream. So they never achieve their dream out of FEAR. Remember what I said about fear…

What’s that you say? So you’re not going to let fear run your life and steer you away from your dreams? GREAT!

Now what? Strategize for success! You’re not going to get there overnight, but if you want to make sure you achieve your dream life at some point, you need a plan!

Below is my Life Aim worksheet  with steps to:

– visualize your dream life,

– break it down,

– determine needed resources,

– prioritize,

– and goal set!

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What’s your Life Aim? Share yours below and you may inspire others 🙂 Want help developing a Life Aim? Work with me

Be Your Best Self!

Brittany

What Inspires You?

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Ever have those days when you just feel stuck in a rut? Your vision and goals are out of focus. You just need something, someone, somehow to kick your butt into gear?!

I do! Some days when I think about my fitness goals, business goals, and overall life goals it feels so overwhelming. Like I have no idea where I’m going or how to get there! But I have a go to solution to help me overcome this feeling…

My muses!! A muse can be anything that serves as inspiration. It can be pictures, people, or colors that leave you inspired, motivated, and ready to create. And muses aren’t just for traditional artists! We’re all artists and creators of our own lives and designers of our dreams; and sometimes we are bound to get stuck – stuck in the monotony of our routine, our interactions, and our thoughts. And it’s difficult to create something new with old inspiration!

Pictured above is Marie Forleo- amazing business and life coach and creator of the “Rich, Happy, and Hot” program. If you have a brand named “rich, happy, and hot”, you’re doing something right! She shows us that business should be fun, funky, and free to be your authentic self! My favorite color- orange! It reminds me of the sun, warm energy, and tangerines. Yummmm! My fitness muse- Camille Leblanc-Bazinet. She is the modern image of a beautiful, strong woman. She inspires me to never give up on my fitness goals.

So on days when I’m stuck, I just pull up my pinterest account that is full over these amazing muses and I can set a goal for the day. Try it! What’s your trick to push through a creative block? What serves as your muses? Share Share Share!

The Psychology of Overtraining

The Psychology of Overtraining

 Brittany Drozd, MSW, LCSW

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As summer comes to an end, we will inevitably return to our routines, be it an increased focus on exercise, school, or your career. Whether you spent the summer with umbrella drinks by the pool or training for obstacle races, it is important to consider overtraining as you return to focus on your fitness.

 

What is overtraining?

 

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. The athlete may cease making progress, and can even begin to lose strength and fitness (Research Quarterly for Exercise and Sport, 2009).

 

Overtraining is the result of training loads that are too demanding of the athlete’s ability to adapt. It occurs when the body’s adaptive mechanisms repetitively fail to cope with chronic training stress (Silva 1990). This often results in performance deterioration instead of performance improvement.

 

Are you overtraining?

 

Overtraining can look different for everyone. However, it is often characterized by the following negative affective states:

 

Anxiety                                   depression                                         fatigue

Anger                                      lack of self-confidence                      decreased vigor

 

Beyond apparent moods, overtraining also presents as:

 

Physiological and psychomotor retardation                                  chronic fatigue

Depressed appetite              weight loss                                         insomnia

Decreased libido                   muscle soreness                                depression/tension 

 

In more severe cases, other metabolic, hormonal, muscular, hypothalamic, and cardiovascular changes often manifest in the over trained athlete.

 

The multi-stressor model incorporates non-physical factors including psychological, emotional and social aspects to best explain how other seemingly mundane stressors in our lives can negatively impact our training, and result in overtraining. These stressors will impact an athlete varyingly based on the athlete’s personality- do you acknowledge and monitor these stressors in your life?

 

So how is your job, your kids/family, your other obligations, and limited sleep negatively impacting your training? And which of these factors do you tend to ignore because of your personality?

 

WHY are you overtraining?  [be honest with yourself here]

 

There are always motives behind everything that we do. We wouldn’t got to work if we didn’t get paid, or go to the gym if we didn’t see results. So what are your motives for doing CrossFit? More specifically, what are the outcomes you’re looking for from doing CrossFit?

 

It’s so important that you answer this question honestly for yourself: When you first started CrossFit, what were your goals? To look better naked? To run a 5k? To get harder, better, faster, stronger? How have you lost sight of those goals?

 

Reinforcement: So why are you overtraining at CrossFit? Positive reinforcements!! You know you look better, and other people are telling you how good you look! You feel better when you work out. All of your friends are at CrossFit. But these are not good reasons to over train.

 

Ego: Now that you’ve seen how much you can improve, how have your goals changed? CrossFitters are often victims of competitive egos. You reached your initial goals, so now you want to compete in the CrossFit Games?! It’s great to dream big, but is this a realistic goal for you? What are your life stressors that will make this goal more difficult for you than others- a fulltime job, being a parent, household responsibilities, and other hobbies? How should you’re training be modified to accommodate your lifestyle? Don’t let your ego lead you to overtraining.

 

Fear of Fat: If you take a rest day, or even 2 rest days in a row….You will not get fat! You will not undo all the work you have done for months in the gym! This is a common motivation for not taking the rest days you need. Instead, evaluate your nutrition choices to support your work in the gym. Give your body the rest it needs.

 

Negative Reinforcements- Why are you so disappointed about not getting a lift PR/time/Rx? What does it mean for you? How does it impact your desired outcomes to look better naked or improve your health? It doesn’t. Don’t let “missed” benchmarks lead you to overtraining. Maybe you need a rest week to hit that PR.

 

Addictions- Like drugs, physical exercise may be chemically addictive. This addiction is due to natural endorphins and dopamine generated and regulated by the exercise. Some people can be said to become addicted to or fixated on the psychological and physical effects of physical exercise and fitness. This may lead to over exercise, resulting in the “overtraining” syndrome. What other ways can you trigger a natural dopamine or serotonin release?

 

Competitiveness: The innate competitiveness of CrossFit makes us think we should always be at the gym getting better, because you know you’re competition is. But unless you’re a serious Games competitor, who is your competition really? Most of us should be competing against ourselves; setting goals based on your past PRs and times. If you find yourself competing against others, ask yourself “why?” Why is it important for me to beat them? What am I gaining? Why do I feel the need to lift beyond the recommended weight and go 5 days in a row to beat my “competition”? Who is really “winning” if I’m not training smartly?

 

Rx: When has one “prescription” ever been appropriate for everyone? The Rx description of the WODs should be used as a guideline. Always ask your coach what weight you should be using based on your 1 rep maxes. Don’t assume you have to do Rx and then get hurt.

 

Costs of overtraining:

 

Common results outcomes of overtraining include:

 

Sustained injuries                 extended recovery time                   physical therapy

Protein deficiency                 Rhapdomyolysis                                Increased cortisol

Emotional distress                decreased performance in other areas- work, family life

 

Recommendations:

–       Identify your motivations for training. Know your fitness goals.

–       If you find you’re overtraining: taper down your training load, increase recovery/rest time between workouts.

–       Know your body! Listen to signals (aches, pains) that tell you “something’s not right here.” Stop immediately.

–       Modifications to the athlete’s workout should be made to help prevent future reoccurrences of overtraining.

–       Cross train- switch it up!

–       Sometimes, it’s the pressure of performance that has created some of the symptoms. Are there ways of doing the activity for the sheer enjoyment of it, coming back to the reason that you got involved in the first place? 

–       Write in your journal about what gives you pleasure, how you want to live your life, how to pace yourself, and what you’ve learned from overtraining. Always ask yourself, is my training activity aligned with my life goals?

–       Get educated! Read a book about exercise training and programming to understand the reasoning.

–       Ask your coach whenever you’re unsure about weight and movements.