Hi there, my mental health and fitness enthusiast! How has this week been, it’s all sunny and bright here, nope
Have you been on the fitness vibe this summer? Checked out the blog posts for this month? If you haven’t, here are they:
- Self-Compassion in Fitness: Overcoming Negative Self-Talk and Body Image Issues
- The Power of Rest: Prioritizing Good Quality Sleep for Mental Wellness
We all know how important exercise is for our overall well-being, but did you know that overexercising can actually have a negative impact on your mental and physical health?
It’s true! In this blog post, we’ll discuss setting boundaries for workouts and rest so you can find the sweet spot for optimal mental health. So grab a towel and a water bottle, and let’s get started!
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Dangers of Overexercising:
I can imagine getting fit is something you think about often, just like me, when I am ignoring the alarm and getting an extra snooze.
There is the risk that due to all that guilt, we can hit the gym or the streets and over do it.
Think about it this way, we go slow, build it up and gain consistency.
You’re dedicated and motivated, but it’s crucial to recognize the signs of overexercising. Pushing your body beyond its limits can lead to physical exhaustion, increased risk of injuries, and even mental burnout.
Remember, exercise should energize you, not drain you. Listen to your body and give it the rest it deserves.
Finding the Right Balance:
Now that you understand the dangers of overexercising, it’s time to find the perfect balance between workouts and rest. It’s all about setting boundaries that work for you. Here are a few tips to help you achieve that balance:
–Schedule Rest Days: Just like your workouts, rest days should be a part of your routine. Designate specific days where you focus on relaxation, recovery, and self-care. Use this time to recharge your batteries and indulge in activities that bring you joy. I personally use those days to garden or play monopoly with my son, or read a book.
I aim for 4 days a week in the gym.no more.
Power Tip: “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.“
– Ralph Marston
– Quality over Quantity: Instead of focusing on the duration of your workouts, prioritize the quality of each session. Intense and efficient workouts can be just as effective, if not more, than long hours at the gym. Remember, it’s not about how long you exercise, but how effectively you do it.
I aim for doing 30mins cardio daily for a start, then I add strength training and increase time once the habit is formed.
Focus on the habit forming first. Just got here and have a go and watch others, same time, build a routine.
Power Tip: “It’s not about having time. It’s about making time.”
-Unknown
– Mix it Up: Variety is the spice of life, and the same goes for your workouts. Incorporate different types of exercises into your routine, such as strength training, cardio, and flexibility exercises. This not only prevents boredom but also helps to prevent overuse injuries and keeps your body challenged. Make a few gym friends, follow some influencers and get it in front of you so you don’t forget and you learn to do to safely. If your gym has a personal trainer, use them.
Noone ever leaves the gym feeling sad. Noone.
Power Tip: “The best workout is the one you haven’t done yet.” – Unknown
Breaking the Weight and Diet Yo-Yo Cycle:
For many of us, the pursuit of physical fitness is often accompanied by weight and diet struggles. It’s time to break free from the yo-yo cycle and focus on overall health, including mental well-being. Here’s how:
– Shift Your Mindset: Instead of obsessing over the number on the scale, shift your focus to how exercise makes you feel. Celebrate the small victories, like increased energy levels, improved mood, and better sleep. Remember, you are more than just a number.
Power Tip: “Exercise should be regarded as a tribute to the heart.”
– Gene Tunney
– Embrace Intuitive Eating: Listen to your body’s hunger and fullness cues, and nourish it with a balanced and varied diet. Ditch restrictive diets and embrace a healthy relationship with food. Remember, food is fuel, not the enemy. Keep healthy snacks like nuts and avocados and cucumbers close. Don’t buy food when you are hungry, try doing your shopping online so you stay on track and don’t get distracted by shop displays.
Power Tip: “Eat food. Not too much. Mostly plants.”
– Michael Pollan
Setting boundaries when it comes to workouts and rest is essential for optimal mental health. By recognizing the dangers of overexercising, finding the right balance, and breaking free from the weight and diet yo-yo cycle, you’ll not only achieve physical fitness but also a healthier mind.
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Remember, it’s all about self-care and listening to your body. So go ahead, find that balance, and keep shining both inside and out!
Power Tip: “Take care of your body. It’s the only place you have to live.”
-Jim Rohn
Until next time, stay authentic,your body matters, it’s the vehicle that delivers your purpose on earth.
Stay resilient, and continue to honour your needs.
Live wholeheartedly,
Amaka
2 Cor 3:2(MSG)
You yourselves are all the endorsement we need. Your very lives are a letter that anyone can read by just looking at you. Christ himself wrote it—not with ink, but with God’s living Spirit; not chiseled into stone, but carved into human lives—and we publish it.
