What exactly is overtraining and is there really such a thing? It can be hard to find that right balance of healthy training, correct calories and getting the appropriate rest.
Overtraining can be a combination of constant, intense training of the same muscle group, training without adequate recovery time, not consuming enough food or getting enough sleep. All of these things can affect your physical and mental well-being.
How many times should you train per week?
This really is a case-by-case scenario however if you are showing any signs and symptoms you should speak to a health/fitness or medical professional. It could be the simplest tweak in your program, diet or rest that could alter how you are feeling and tracking towards your ultimate goals.
Signs and symptoms of overtraining
Excessive fatigue
Decreased performance
Insomnia or restless sleep
Chronic or nagging injuries
Appetite loss
Metabolic imbalances
Persistent injuries or muscle pain
Soreness, strain, and pain
Irritability and agitation
Decreased effort during workouts
Why are rest days so important?
Rest days allow your muscles to fully recover, adapt and become stronger and give your nervous system a chance to regenerate itself. By having rest days you can reduce the risk of injury, improve your overall performance, and support healthy sleep.
On average you should be taking 1-2 rest and recovery days each week, this gives your body and muscles the appropriate time to heal and restore. This doesn’t mean you should cease all activity on rest days, try some low-intensity exercise like a walk or easy bike ride.
For an ideal plan, join our Activ8 8 Week Challenge which has an 8-week workout plan, targeting every area of the body while giving you enough rest days to fully recover for your next workout!
Are you time poor or constantly on the run? We’ve got you covered with these quick and easy snacks that are super low in calories!
Here are our top 3 healthy snack recipes to kick those afternoon cravings!
Blueberry and Almond Protein Shake
Serves 1
Ingredients
½ cup unsweetened almond milk
1 scoop low carb vanilla plant-based protein powder
½ cup frozen blueberries
½ tbsp natural unsalted almond butter
water to blend (optional)
Directions
Combine almond milk, protein powder, blueberries, water and almond butter into a blender on high for 1 minute.
Tip: Try adding some cinnamon to spice it up a little!
Chia Cacao Pudding
Serves 1
Ingredients
1 tablespoon (15 grams) of chia seeds
1/3 cup (80 ml) of water
1 tablespoon (15 grams) of peanut butter
1 tablespoon (15 grams) of cacao powder
Honey to sweeten (optional)
Berries of choice (to garnish)
Directions
Combine chia seeds and water in a small bowl.
Cover and refrigerate for at least 30 minutes (overnight is ideal).
Stir in peanut butter and cocoa powder, top with berries and enjoy!
Sea salt and Garlic Kale Chips
Serves 4
Ingredients
1 bunch of kale washed and dried very well
2 tsp olive oil
A pinch of salt
A pinch of garlic powder or fresh diced garlic
Directions
Preheat oven to 175 degrees.
Line a baking tray with some baking paper.
Cut the Kale carefully removing the leaves from the thick stems and tear into bite size pieces.
Wash and thoroughly dry kale with a salad spinner or paper towel.
Drizzle kale with olive oil, garlic and sprinkle with sea salt.
Bake until edges are brown but not burnt, approximately 10 to 15 minutes.
Easter is fast approaching which means there is a LOT of chocolate everywhere you look! We know it’s so tempting to grab some choccies during the holidays. Below are a few healthy recipes you can add into the mix while still enjoying a chocolate egg or two. These were made and ‘tested’ by our very our PCYC Lang Park team and YUM! 🙂
Bunny Lover Carrot and Banana Muffins
Serves 6
Ingredients
1 Banana, mashed
1 Carrot, grated
1 cup whole meal self-rising flour
1/3 cup organic low-fat milk
1 Egg
2 Tbps honey
Paper cases and Easter toothpicks to decorate
Directions
Pre-heat oven to 180 degrees or 160 degrees fan-forced and line cupcake tins with paper cases.
Combine banana, egg, milk, and honey in a bowl.
Add self-rising flour and carrot to the bowl and fold.
Place muffin mixture to the cupcake tins, and place in the oven for 15 minutes, or until golden.
Scoop hummus into your miniature terracotta pots (make sure the bottom is covered before you put the hummus in – we recommend a carrot slice).
Shave the skin off the carrots, and poke a hole in the top of the carrots with a toothpick.
Pull some small sprigs off of a parsley bunch and insert them into the hole.
Easter Potatoes
Serves 4
Ingredients
2 Sweet potatoes
4 Potatoes
Olive oil spray
Cinnamon for decoration
Sultanas for decoration
Parsley for decoration
Easter-Shaped cookie cutters
Directions
Pre-heat your oven to 210 degrees, or 200 degrees fan forced.
Shave your potatoes and cut them into thick slices on the long edge.
Use your cookie cutters and cut out shapes with the sliced potatoes
Spray with olive oil spray and bake for 20 minutes or until lightly golden
To decorate, cut little circles of sultanas for their eyes, pull some small sprigs of parsley for the carrot tops, sprinkle some cinnamon on the eggs to make different patterns, and cut out some cubes of sweet potato for the chicken’s feet.
