Tica Train Time

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Why I advise my clients and friends to give themselves a body break!!

Eat better to improve recovery? To boost energy? To cut soreness? To improve strength? To reduce inflammation? To reinforce immune protection? You bet!
In this article, Kurtis Frank (one of the brilliant minds behind Examine.com – the web’s most impressive compendium of independent research on supplements and nutrition) helps troubleshoot the most common recovery problems.
Introduction
Think back to the last time you felt at the top of your game – physically and mentally at your very best, enjoying peak performance.
If you imagined your eighth grade field day, your recovery strategy might need some help. (For more about recovery, see All About Recovery.)
THE TRAINING – RECOVERY CYCLE
If we want to get fitter and stronger, we need to train hard enough to get our body’s attention — to temporarily and slightly exceed our body’s capacity. Only with intense training does the body grow stronger.
But training itself doesn’t make the magic. The rest between training periods is what actually improves our fitness.
Only while we rest can our body adapt to compensate for the stress we’ve put on it. In other words, recover.
Recovery is what enables fitness and strength.
Thus, training and rest-recovery periods are complementary. You need both.
The better your recovery, the more frequently and more intensely you can train.
YOUR BODY’S BANK ACCOUNT
Think of training like making withdrawals from a “body bank account”. The more intense the training, the bigger the withdrawal.
Training stress can also combine with other life stressors — such as work, relationships, family, financial or other demands.
Rest and recovery is a deposit into that bank account. And hopefully, you’re putting in a good — and regular — salary of purposeful rest and recovery protocols.
Otherwise, you risk overtraining and over-reaching, i.e. “deficit spending”.
OVERTRAINING & OVER-REACHING
When we ignore our need for rest and recovery, we run the risk of overtraining or over-reaching.
Our body’s “bank account” goes into debt… or worse, total bankruptcy.
The symptoms look the same, and differ mostly by degree.
Overtraining is the most serious version of this “body debt”, and it happens often to bodybuilders and other athletes who reduce their calories too drastically while training heavily and frequently.
Overtraining can involve:
serious loss of strength and fitness
significant and chronic joint and muscle pain
serious changes in mood, such as major depression or other psychiatric issues
significant sleep disruption
major immunity problems — frequent and serious illnesses (e.g. bacterial/viral infections, etc.)
hormonal suppression (e.g. low thyroid, low s*x hormones, amenorrhea or irregular periods in women, etc.)
Over-reaching — the milder version of overtraining — is a far more common and insidious problem for recreational exercisers.
Over-reaching can involve:
low energy and mojo
persistently “meh” workouts; not really feeling into training
feeling sore and achey all the time
feeling mildly irritable, moody, or anxious
minor, nagging injuries
not feeling 100% — catching minor bugs, feeling run-down
Basically, in both cases, you feel like crap.

Ojo, prestena tencion!!

Otro mito que hay que desterrar...sobre todo entré las mujeres. No quiero levantar mucho peso en mi entrenamiento de pesas, para no hacerme muy voluminosa, ERROR!! la grasa tiene más volumen que el músculo.
Si al hacer pesas estas aumentando el volumen, señal que todavía hay grasa que quemar, vigila tu alimentación y tu trabajo cardiovascular, no culpes a las pesas!

LA Fitness Schedule:
Wed. 9:45AM Kendall / 11:00AM Kendall West (Body Works) 7:00PM Miami West (Circuit Kickboxing)

Thursday 8:30AM Step/Sculpt Miller
5:45PM Kendall West Body Works/ 7:00Pm Step

Friday 9:45AM Body Works Kendall West / 11:00AM Boot Camp

You can do it only if you really want it!!

It's always easier to work harder when you remember why you are doing it in the first place.
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PDF FREE Report tells the story on how a guy lost 40 lbs in 90 days: http://9nl.me/free-pdf/