Question:
I’ve been watching your blogs and they’re very informative. Good job! I have a question/topic that you might be able to use in your blog. I like to work out, but most of the time when I get into it (on a schedule of three days a week), I get a cold or something that renders me useless in the gym for at least a week. How do I get over that initial hump of illness and get on with working out?

Thanks,
Robyn

Answer:
Thanks for your question, Robyn! It can be very frustrating when you’re finally back in the groove of your health and fitness plan … and then a cold stops you in your tracks. I suggest taking a look at your lifestyle habits when you feel a cold coming on. Are you over-stressed? Eating unhealthy? Lacking sleep? Any one of these can be contributing factors in lowering your immunity.

Another cause, which may be in your case, is over-training. Consistent exercise is good for your immunity in that it boosts immune cells to flush out bacteria and viruses. But research shows that during intense exercise, the body produces hormones that temporarily decrease immunity. Add that to a busy gym, and it raises your chances of catching something.

So, should you continue working out if you get sick? The answer depends. If you have a fever, feel nauseous or weak, or are contagious, you should lay low until you get better. If it’s just a mild cold, I recommend some light cardio and light weights if you’re up for it. Some people say they feel better after light exercise — but just make sure you don’t over-do it!

To help prevent getting sick in the first place, be consistent with your exercise by fitting in at least 3 days a week. Also, try not to exceed 60 minutes of intense cardio in one visit if you’ve been out of the fitness loop for a while. Make sure you eat a snack within 45 minutes before you hit the gym for a little energy boost. Also, drink lots of water during your workout to help flush out toxins. And, always clean a machine BEFORE you get on it. I never trust that the person who used it before cleaned it off!

If you’re a woman, do you skimp on the weights – or avoid them all together – because you are afraid weight-lifting would turn you into a female body-builder? This myth is likely created from body-building magazines. But in reality, those women get their size from an intense and strenuous training program, and “some” gain it through the use of anabolic steroids and other drugs that promote muscle gain.

Genetically, women have less muscle and only a fraction of testosterone and other growth hormones as men – so you couldn’t even get that big naturally if you tried! Thinking you could look “manly” from weight-lifting would be like your fiancé saying he can shoot hoops like Michael Jordan just because he practices plays basketball in the driveway. Now, you know that’s ridiculous!

Another myth that frequently worries women is that strength training will lead to weight-gain. Initially when hitting the weights, women may see a minimal and temporary weight-gain (by about 1 to 5 lbs.) in the first month or so of a strength training program.

Why?

Because muscle fibers develop tiny micro-tears in response to the resistance and stress placed on them. This may cause water retention, but it also allows the muscle to grow, become stronger, and eat up more calories. Unfortunately, this process may happen faster than initial fat loss. But if you’re challenging your muscles consistently over a period of months, you’ll begin to drop the pounds and get that firm, sculpted look you can’t get just through diet and cardio. So don’t be scared – get on that bench and start pumping!

Millions of Americans spend hours upon hours a day slumped in front of their computers. Don’t believe me — look what you’re doing right now! It may be great for your work ethic, but it could be detrimental for your posture.

Why should you care about your posture? Because the way you sit, stand, and move incorporates the function of your muscles and joints. If just one area of your body is too tight, too weak, or injured, your body may begin to adapt to those abnormalities and encourage incorrect movement, throwing your posture out of alignment.

Common causes are sedentary lifestyle, repetitive stress on a joint or muscle, or impact — which can all be treated and/or managed. However, more permanent or severe postural dysfunctions may stem from injuries from an accident, muscular or skeletal conditions, and disease.

The first thing to do to when addressing posture is to identify the area’s on your body that need attention. This can be done through an assessment by a Brides Made Fit certified personal trainer. Next, a specific program designed just for you must be implemented incorporating flexibility techniques, strengthening, and integrated movements.

As you continue through at least 12 weeks of a program, your body will begin to correct itself, allowing for better range of motion, strength, symmetry, and flexibility. You may even notice that some annoying aches and pains have gone away. Addressing posture is essential in optimizing your workouts because it allows your body to work with you — not against you.

It’s fair to say that most women dream of meeting their own ‘Prince Charming’ and having the most beautiful and flawless wedding day ever. And then… that day finally comes when it’s time to plan it all! So, as you’re shopping for flowers, sampling wedding cakes, and bickering with your mother over the guest list, the most important thing to tend to may get brushed aside… and that’s YOU! But don’t panic just yet — Brides Made Fit is right by your side to get you looking more beautiful than ever on the most important day of your life.

I am here to say ‘Hello and Thank You’ to everyone who helped me create Brides Made Fit! So what’s the reason for this blog? I wanted to have a place where I could put my health and fitness thoughts, tips, tricks, videos and all sorts of fun stuff that will help you get through this crucial time.

So, be sure to check back every week for a new and informational posting. I look forward to sharing these exciting days ahead for you and me!