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!

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!

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!

What is Harvard saying about nutrition?

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In the midst of the Holiday season, what are you doing to try to avoid an eating overload and sugar comas? We know you can’t say no to mom’s home cooking and Aunt Susie would be totally offended if you didn’t try her pound cake! So how do you deal?

Make a schedule. Find out when all those holiday gatherings are and write them down. Then make all non-party days the time to recover, restore, and reset for nutrition’s sake!

Don’t just take my word for it. Harvard Medical School’s vast scientific and social research has produced the following tips to make your holiday meals a success – without adding extra pounds to work off after New Years! 

– Change your perspective! Good eating is not a punishment, but an opportunity. If you know why it’s important and what to do, you’ll find it enjoyable and satisfying. 

– Change slowly. By the time you are 40, you’ll have eaten some 40,000 meals — and lots of snacks besides. Give yourself time to change, targeting one item a week.

– Snack on unsalted nuts, trail mix, fruit, raw veggies, Rye Krisp, or graham crackers. Try eating a few handfuls of a crunchy fiber cereal such as Kashi, or nibble on a cereal bar.

– Experiment with new recipes and meal plans. Be creative and take chances. Instead of dreading your new diet, have fun with it.

– Take a long-range view. Don’t get down on yourself if you slip up or “cheat” from time to time. 

What is your plan for Holiday survival plan? How do you keep your nutrition in check? Share below!!

10 tips for a healthy life from the World’s oldest person

Ever have a tough time getting up on a cold fall morning because you feel achy? Or feel really old because you can’t keep up with teenage trends? Think again!

Mr. Kimura of Japan recently passed at the ripe age of 116. And according to the article at the link below, he seemed very quick witted until the end.

Mr. Kimura lists 10 ways you can try to surpass his accomplishment of living to 116. These are some of my favorites:

– Exercise daily
– Let your struggles make you stronger
– Be one with Mother Earth
– Practice gratitude

http://bit.ly/19dOi8C

What do you do to live 100+ years? Share your secret!

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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.