Fitness Tip

Sometimes no matter how hard we train, we don't always see the results we want. It's not that we're doing something wrong, it's more than likely that we're overlooking some key factors:

1. Lower intensity workouts - Instead of doing back-to-back or several high intensity workouts a week, try substituting one or two high intensity training sessions with lighter cardio workouts like a 30-minute jog or swim. Doing a less intense workout after a hard training day can help with your next high intensity workout.

2. Recovery Days - Take at least one rest day-and as many as three days a week (depending on how intense your workouts are). You can still get out and move on your recovery days; go for a hike, take a yoga class, or a pole walking class, anything that feels restorative will help your body recover.

3. Take Care of your Muscles - Start using a foam roller as part of your workout prep or recovery. Rolling out is important in helping your muscle and fascia stay healthy. As little as 5-minutes of rolling a day can dramatically improve the way your muscles feel and function; follow this link to order a ProSource Foam Roller (http://www.amazon.com/ProSource-Deluxe-Revolutionary-Sports-Medicine/dp/B00AR1PNSQ/ref=pd_sim_sg_2?ie=UTF8&refRID=0MMGEFW1EWESR78D2Z7Z)

4. Vary your Diet - Don't shop on autopilot. Your body needs a variety of food to stay healthy. When we constantly eat the same thing, not only do we get bored with the same foods, but we also deprive our bodies of important nutrients. Try adding one or two new vegetables to your menu and take advantage of foods that are in season.

5. Smarter Snacks - When you workout hard you need the best nutrients possible. Packaged products like bars and powders lack the micronutrients found in real food. Try an apple dipped in coconut butter, greek yogurt, or grilled or baked chicken breasts. Real foods stimulate cellular growth and repair and are well metabolized in the body.

6. Love-Hate Relationship with the Scale - Don't become obsessed with daily or weekly weigh-ins, those shifting numbers aren't the best indication of the results you're making. Instead of worrying about the numbers on the scale, focus on your body composition, even if the numbers don't move where you want them your body fat is shifting dramatically.

7. Benefits of a Good Night's Sleep - Learn to sleep in, solid sleep plays an important role in helping you get lean and strong. Sleep is when your body is able to continue the repairing process. If your regularly deprive your body of rest, it will eventually impair your ability to synthesize new muscle tissue or allow the body to recuperate.