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Even though I spent the weekend taking care of sick kiddos (strep throat), I still managed to workout 6 days last week, plus a family walk on Sunday to stay active. My diet could still use a little tweaking (I’m still hitting 70-80% of what I want it to be), but I’m really getting in the groove again with my workouts!
Monday — Crossfit, 2 mile walk
Tuesday — Crossfit, 2.5 mile walk
Wednesday — Crossfit
Thursday — Crossfit
Friday — 3/4 mile run
Saturday — Crossfit
Sunday — 1/2 mile family walk
I’m scheduled for 5 crossfit workouts this week, plus my regular Body Beast workouts — I know it sounds crazy, but I’m feeling awesome! I’m pretty sure that crossfit was made specifically for me lol, because I’ve only done a handful of workouts since my intro classes and I already feel right at home! I’m pretty sure I’ve gone and chugged the kool-aid, but I’m really OK with that. 😛
I’ve talked a lot about doubling up workouts the last two weeks, so I thought we could talk about how to do that safely. For the average person, two workouts per day is generally considered overkill because it increases the likelihood of injury and over-training. It can be appropriate and effective if used correctly though, as long as it’s not for an extended period of time and you give your body the rest and nutrients it needs to recover.
Tips for doing two-a-day workouts without injuring yourself
- Keep your nutrition spot on. You’ll need a lot of nutrients to feed your muscles when taxing them intensely. Make sure your diet includes plenty of veggies, healthy fats (so important!), protein (preferably from whole food sources but a high quality powder can work in a pinch), and some fruit as well. Your body will need nutrient dense food, so I would put down the bread and pasta in favor of pasture raised meats, avocado, roasted veggies, and salads.
- Supplement as necessary. Supplements should not be used as a band-aid on a poor diet, but they can really enhance your success when you’re keeping your diet where it should be. I take a Branch Chain Amino Acid (BCAA) supplement every day, and sometimes twice a day if I’m really sore. BCAAs help muscle recovery, which helps you benefit more from each workout while easing soreness.
I also take a scoop of a high quality green drink powder every day, and I’ve found that it really helps my energy, focus, and digestion. Other helpful supplements can include a high quality multivitamin, protein powder, a pre-workout supplement, magnesium, and fish/krill oil.
These are more individualized, especially the pre-workout. In my experience you’ll probably need to try a few different formulas before you find one that works really well with your body, but I have two that I’m currently using: Bucked Up and Beachbody’s Energize. I use them pretty interchangeably — Bucked Up tastes better but Energize doesn’t give me the jitters, and they both work well for me so I just alternate.
As for protein powder, I always recommend grass-fed, with as few fillers and chemicals as possible. I currently use Udder Bliss and I really love the taste (plus no stomach cramping — bonus!).
It can be tricky to figure out which supplements work for you, so if you have questions feel free to shoot me an email or leave a comment!
- Listen to your body. I’m all for pushing your limits in a workout, but you need to learn the difference between your body whining a little and your body saying NO. If you hit the point of exhaustion and muscle fatigue where you can’t keep proper form or you risk dropping weights or hurting yourself, just stop. This is the point where you become much more likely to injure yourself, and 20 more minutes aren’t worth being sidelines for 2 months.
- Watch out for signs of over-training. If you develop signs of over-training, it’s time to stop the two-a-days and bump up your rest and recovery time. Common signs include:
- Elevated resting heart rate (fitness trackers are great for noticing this)
- Sleep disruption and insomnia
- Decreased appetite
- Decreased immune function (you’ll notice you’re getting sick more often)
- Mood changes, including irritability, depression, and a lack of motivation
- Prolonged muscle soreness
What are you favorite types of workouts right now?
Do you take supplements? What are your favorites?