Best Living Blog

Our health, nutrition, and fitness blogs and articles will get you motivated and excited about living your best life. Here you’ll find expert health insights, tips, and advice suitable for people of all ages and fitness levels.

A collage of high and low impact exercises: running, swimming, cycling

A woman lying on the floor exhausted after a workout

One and done workouts Post-Workout Fatigue: 4 Reasons You Feel Tired After Exercising Have you ever felt like sinking into your couch after a vigorous workout, completely spent and ready for a long nap? It's a sensation all too familiar to many of us, even to those who work out regularly. As an experienced Olympic athlete, I understand the exhilarating feeling of finishing a grueling workout, pushing your body to its limits, and accomplishing your fitness goals. The thrilling sense of achievement after pushing our physical limits doesn't always shield us from the aftermath of intense exertion—fatigue. If you've ever wondered, "Why am I so tired after working out?" you're not alone. Post-workout fatigue is a common experience for many people with varied causes ranging from over-exercising to lifestyle choices. The better we understand these causes, the more effectively we can manage our recovery, promoting our overall health and fitness goals. 4 Reasons Why You Feel Tired After a Workout DehydrationLack of SleepPoor NutritionOvertraining 1. You’re Dehydrated Dehydration and exercise can be common causes of feeling tired after a workout. When you engage in rigorous exercise, your body sweats to cool down. Not compensating for the lost fluids can tip you into dehydration, a state that impairs your mental and physical functionality, leading to feelings of fatigue and sluggishness. Some dehydration indicators include less sweating during exercise and darker urine. Moreover, dehydration can jeopardize your body's heat regulation, making cooling down more challenging. This could, in severe cases, progress to heat exhaustion or heat stroke. Staying adequately hydrated mitigates heat stress risks, maintains normal body functions, and optimizes performance during exercise. The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, 7-10 ounces every 10-20 minutes during exercise, and 16-24 ounces for every pound of body weight lost after exercise. Moreover, pay attention to your body's thirst signals. 2. You’re Not Getting Enough Sleep Your body undertakes healing and restoration during sleep, crucial for muscle recovery post-exercise. Insufficient sleep can impede proper muscle recovery, leading to fatigue, weakness, and even injuries. It may also trigger stiffness and body aches, hindering your ability to perform exercises effectively. Furthermore, sleep deprivation can lead to poor dietary decisions, affecting your physical performance. By prioritizing sleep, you can enhance exercise participation and increase your physical activity levels, leading to improved fitness and overall health. The National Sleep Foundation suggests adults should aim for 7-9 hours of quality sleep each night. Remember, if you're feeling exhausted, it's safer to skip the gym and risk no injury. How Lack of Sleep Impacts ExerciseCreate a sleep-friendly environment by reducing noise and light, maintaining a comfortable temperature, and establishing a regular sleep schedule. Also, consider adding relaxation techniques, such as mindfulness or meditation, to your daily routine to promote better sleep. » It works the other way around too! Exercise can help you sleep better 3. You’re Not Eating Well Feeling lightheaded or lethargic during or after a workout may point to low blood sugar during exercise, likely due to your diet. High-intensity workout sessions can cause blood sugar dips, leaving you feeling weak and compromising your workout performance. Moreover, nutrition plays a pivotal role in post-workout recovery. Your body requires specific nutrients to repair and rebuild muscles after exercise. Ensure your meals and snacks are packed with whole-food-based carbohydrates, healthy fats, and protein. Fast-digesting carb snacks before a workout can provide a quick energy burst, while a balanced meal or snack within an hour after exercising helps replenish your body's energy stores and aids in muscle recovery. Here are some snack ideas that will energize you: BananasOatmealApplesPeanut butter and jelly sandwichYogurt » You also need food to fuel your workouts 4. You’re Overtraining Though feeling tired after a workout is typical, inadequate recovery could lead to physical and mental fatigue. Overtraining, characterized by increased training intensity or volume without a corresponding performance improvement, often results in fatigue, decreased motivation, and injuries. To prevent overtraining, it's essential to listen to your body and provide ample rest and recovery. Low-intensity aerobic exercise can keep you fit while recovering, but ensure you get plenty of rest. Exercise and Muscle FatigueIncorporating regular stretching routines can help prevent muscle fatigue and stiffness. Stretching before and after workouts aids in muscle flexibility and blood circulation, improving overall workout performance and recovery. Beating Post-Workout Fatigue Understanding and addressing the causes behind post-workout fatigue is your first step toward more efficient recovery and the successful achievement of your fitness goals. Moreover, sometimes, a shorter, lower-impact workout could be just what you need. The 7-minute workout is a handy routine you can incorporate into your daily schedule. It's brief, manageable, and can assist you in maintaining your fitness and achieving your weight loss goals without leading to overwhelming fatigue. Are you ready to take charge of your post-workout recovery? Try incorporating these suggestions and see the transformation for yourself!

Three women doing kettlebell exercises in the gym

One and done workouts Sets vs Reps: The Differences and How They Impact Your Workout Are you ready to take your fitness to the next level? Whether you're aiming to build muscle, enhance your overall fitness, or smash your personal goals, strength training is your secret weapon. But to truly unlock its potential, you need to understand the key elements of any strength training regimen: sets, reps, and volume. Let's dive in and discover how these building blocks can supercharge your workouts. The Building Blocks of Strength Training So what are reps and sets when it comes to exercise? In fitness, 'reps' refers to the number of times you perform a specific exercise, while 'sets' are the number of times you perform a group of reps without a break. For instance, if you do 10 squats, rest, and then do 10 more squats, that would be 2 sets of 10 reps each. However, it's not just about sets and reps. The total volume is, is a critical factor in muscle growth and strength development. You can calculate the total volume of work as follows: Sets x Reps x Weight Tailoring Your Workout: Strength, Hypertrophy, and Endurance Depending on your fitness goals, you can manipulate your sets, reps, and weight to stimulate different types of muscular adaptations: Strength: Lower reps (1-5) with heavier weightsHypertrophy (Muscle Growth): Moderate reps (6-12) with moderate weightsEndurance: Higher reps (12+) with lighter weights The number of sets you perform can also influence these adaptations. Lighter weights allow for longer and more frequent sets, leading to better endurance (think running). In addition, performing multiple sets allows for a greater total volume, thereby leading to more muscle stress and potentially greater strength levels and muscle growth. You can extrapolate this principle to decide how often you should exercise (a particular muscle group or in total) per week. Do keep in mind that you need sufficient time to recover. Overtraining can lead to loss of progress or even injury. Did You Know?Strength training not only builds muscle, but also improves bone density, boosts metabolism, and enhances mental health. » Learn how to activate your fat-burning hormones Designing Your Workout To design an effective workout, you'll need to choose the appropriate number of sets, reps, and weights depending on your individual goals. For example, if your goal is to increase strength, you might choose to do 5 sets of 5 reps with a heavy weight. Remember, the key to a successful workout routine is progression. As you get stronger, you'll need to gradually increase your volume (either by increasing the weight, the reps, or the sets) to continue challenging your muscles and promoting growth. PRO TIP:Keep a workout log to track your progress over time. Note the number of sets, reps, and the weight used in each workout. » Find out what foods will fuel your workout The 7-Minute Workout: How It Works The 7-minute workout is a popular high-intensity circuit training workout that applies the principles of sets, reps, and volume. It involves performing 12 exercises for 30 seconds each with 10 seconds of rest in between. While the 7-minute workout is a form of high-intensity interval training (HIIT) and not traditional strength training, it still utilizes the concepts of sets and reps. Each exercise can be viewed as one set, and the number of times you perform the exercise within the 30-second period can be viewed as reps. The 7-minute workout can be adjusted for different fitness levels by increasing or decreasing the intensity (how hard you push yourself in each 30-second period) and the volume (how many rounds of the 7-minute circuit you do). Remember:Consistency is key in strength training. Regular workouts with progressive overload will yield the best results. Optimize Your Training Understanding the roles of sets, reps, and volume in fitness is crucial for maximizing your workouts and achieving your fitness goals. Whether you're looking to build strength, increase muscle size, or improve endurance, manipulating your sets, reps, and weight can help you target your goals more effectively. Apply this knowledge to your own workouts, and you'll be well on your way to becoming stronger and fitter.

Top view of a woman sitting on a couch, smiling, and eating a salad

A variety of fresh and nutritious foods displayed on a table

One and done workouts 4 Sneaky Reasons for Bad Eating Habits (and How to Drop Them)Eating habits significantly impact our overall health, with some behaviors promoting wellness and others hindering it. For instance, snacking on fruits is generally beneficial, whereas habitually treating oneself to dessert as a reward can lead to unfavorable health outcomes. While it may be tempting to make abrupt changes, such as starting a crash diet to lose weight quickly, these modifications often prove unsustainable, leading to rebound weight gain. So how can we effectively break unhealthy eating habits? The first step towards eating healthier is assessing your current habits and identifying which ones are harmful. 4 Reasons for Bad Eating Habits Skipping BreakfastEating Late at NightMindless SnackingOvereating 1. Skipping Breakfast In the quest to lose weight, it may seem sensible to skip breakfast to reduce calorie intake. But is skipping breakfast bad for weight loss? There are multiple reasons why skipping breakfast works against achieving weight loss goals. Skipping breakfast can make high-fat, high-carbohydrate foods more appealing, as these are perceived to be more satiating. Additionally, the lack of morning food in the morning can lead to mood changes and reduced energy, potentially diminishing motivation to engage in planned weight loss or fitness activities. Did you know?People who routinely skip breakfast may experience heightened hunger, leading to overeating later in the day. This pattern could result in prolonged grazing or consuming larger portions at lunch and dinner. » Wondering if you can lose fat in 30 days? Find out here What To Do Instead: Instead of reaching for pastries or sugary donuts, opt for a nutritious breakfast to maintain steady blood sugar and blood pressure levels. This can also help stave off hunger later in the day, promoting weight loss. Here are some healthy breakfast ideas: Avocado wholewheat toastScrambled eggs with spinachHummus and vegetablesOatmealGreek yogourt » Find out the benefits of a faster metabolism 2. Eating Late at Night Many of us indulge in late-night snacks while working late or binge-watching our favorite shows. While occasional indulgences are acceptable, frequent late-night eating can lead to weight gain, acid reflux, and spikes in blood sugar and blood pressure levels. Consider why you eat late. Factors such as fatigue, stress, or boredom can trigger cravings for high-calorie foods. Ideally, aim to have your last meal of the day approximately three hours before bedtime, allowing your body sufficient time to digest the food. What To Do Instead: Ensure a nutritious breakfast and a satisfying lunch, including healthy fats, to help curb your nighttime appetite. If you find yourself exceptionally hungry late at night, opt for small portions of nutritious foods like cherries, bananas, a protein smoothie, or multigrain crackers with cheese. 3. Mindless Snacking Is snacking bad for you? Not necessarily. Responsible snacking—having a pre-determined quantity of healthy foods like a handful of nuts or a boiled egg—can actually aid in managing hunger and preventing overeating at subsequent meals. The real problem is mindless snacking, wherein one consumes snacks without conscious awareness. This practice can disrupt digestion, and high-sugar snacks can increase your blood sugar, impeding fat burning. What To Do Instead: Pay attention to your hunger cues. Are you really hungry, or are feeling bored, stressed, or tired?Eat every 3-4 hours. Don't allow yourself to get too hungry.Make sure to choose nutritious, non-sugary, low-calorie snacksFocus on the food you eat. Limit or eliminate distractions such as watching tv, or scrolling through social media while eating your food. » Learn how to boost your fitness with SIT 4. Overeating Overeating, as one might expect, can lead to unwelcome weight gains and subsequent health issues, such as an increased risk of diabetes and other metabolic disorders. Additionally, overeating can cause indigestion and feelings of nausea. Consider the potential reasons behind your tendency to overeat. High-fat, salty, or sugary foods trigger the release of dopamine, a feel-good hormone, activating pleasure centers in your brain. If you associate specific foods with pleasure, this can disrupt your hunger regulation and induce cravings. What To Do Instead: Preplan and portion out indulgent foods. Focus on what you're eating and savor each bite. Reflect on what prompts you to overeat. Are you feeling anxious? Are you using comfort food to numb your emotions? If anxiety triggers overeating, consider other coping strategies like exercise, meditation, or journaling. Challenge:For one week, try incorporating one of our suggested healthy breakfast options into your daily routine. Notice any changes in your energy levels or hunger throughout the day. If it works out for you, try adding another. Steering Towards Healthier Eating Habits Once you identify bad eating habits and the reasons behind them, you can work on correcting them. Regular exercise coupled with healthy eating helps control appetite, support weight loss, and promote a healthier lifestyle. No matter how busy you are, even a quick exercise routine like TDC's 7-minute workout, designed using sprint interval training (SIT) workouts, can be easily incorporated into your daily routine. This low-impact routine is ideal for those seeking a manageable start to a healthier lifestyle.

A group of people engaging doing bicycle crunches in the gym

One and done workouts Why You Get Muscles Cramps During Exercise & How to Prevent Them If you've ever been struck by a sudden, painful muscle cramp during or after a workout, you're not alone. These involuntary muscle contractions are a common issue for both athletes and regular gym-goers. Characterized by their unpredictable onset and sometimes intense discomfort, muscle cramps can last from a few fleeting seconds to several agonizing minutes. Despite being a widespread issue, the causes of exercise-induced muscle cramps, or EAMC, are not fully understood and can vary widely. Here’s some information about why they occur and how to prevent them: Why Do Muscles Cramp During Exercise? Muscle cramps can result from various factors: Dehydration: Muscles need a significant amount of water daily. Without adequate hydration, muscles may become sensitive and prone to involuntary contractions.Poor Conditioning: Exercise, diet, and rest form the trifecta of conditioning. A lack of physiological preparation can lead to muscle cramps during your workout. Overexerting yourself or starting a new activity without proper stretching can induce muscle cramps. Electrolyte Imbalance: Electrolytes such as potassium, magnesium, and calcium are crucial for muscle function. An imbalance or depletion of these, often due to diuretic use, can cause painful cramps.Muscle Fatigue: Overloading and fatiguing skeletal muscles can result in cramping of the overworked fibers. Some signs of muscle fatigue include weakness or a weakened grip, muscle twitching, and overheating during exercise. » Did you know that exercising can boost your confidence? How To Prevent Muscle Cramps During Exercise Some key points to keep in mind Stretch A gentle warm-up and stretching routine can prepare your muscles for exercise, increasing blood flow, flexibility, and range of motion. If you experience a cramp, respond with slow, sustained stretching and consider slowing your exercise pace or walking it off. Keep Hydrated Ensure you drink enough water during and after your workout, especially in hot and humid conditions. Heavy sweating can deplete your body of essential electrolytes. Dehydration signs include a dry mouth, less frequent urination (with darker urine color), and tiredness impacting your performance. Regular hydration helps maintain optimal blood flow to muscles and replenishes lost electrolytes. Quick Tip!Pinch the skin on the back of your hand. If it doesn't return to its original position within a couple of seconds, you may be dehydrated. Dress Appropriately Overly warm clothing can cause overheating, potentially leading to muscle fatigue and cramps. Tight clothing like compression shorts and skinny yoga pants can restrict blood circulation, also contributing to cramps. Opt for comfortable workout gear that allows freedom of movement and breathability. Eat Healthy Muscle cramps can suggest a nutritional deficiency. Strategies to address this include increasing your fruit and vegetable intake, consuming carbohydrates before workouts, and choosing foods rich in potassium and salt. Foods beneficial for cramp prevention: Potassium: Bananas, salmon, sweet potatoesMagnesium: LentilsCalcium: Milk, cheese, yogurt » Boost your endurance with at-home workouts Cramp-Proof Your Workout A balanced diet rich in cramp-preventing foods and dedicated conditioning time can significantly reduce the risk of muscle cramps. Consistency is key. Try incorporating a condensed HIIT workout, such as a 7-minute routine, into your daily schedule to ease your body into exercise and support your fitness goals. This low-impact, quick workout is an easy addition to your routine that can further help in preventing cramps during exercise.

A woman gently exercising at home, symbolizing low-impact workouts one can do while feeling unwell

One and done workouts Is It Safe to Work Out While Sick? We Ask the Experts You've been working out regularly, and you're eager to stick to your fitness plans and reach your health goals. But you find yourself feeling under the weather. Navigating through illness while maintaining your fitness routine can be challenging. Should you push through or take a break? Is it bad to work out while sick? The answer, as it turns out, largely depends on your symptoms and the nature of your ailment. Intense exercise can make your symptoms worse and prolong your recovery, while light exercise is probably fine and might even aid in recovery. How to Work Out When You're Sick While 'below the neck' symptoms call for rest, you can usually safely exercise if your symptoms are 'above the neck,' like a runny nose, nasal congestion, sneezing, or a minor sore throat. However, if you have a contagious illness, you should avoid exercising in public places like the gym to prevent spreading the infection. If you're down with a common cold, but no fever, then moderate physical activity is usually fine. But you should consider reducing the intensity and duration of your workout. Fitness tip:Hydrate! When you're unwell, you lose more fluids, especially if you have a fever, are sweating a lot, or are blowing your nose frequently. It's important to replace these fluids to help your body recover. » Learn how exercise can boost your confidence Low-Impact Exercises for Sick Days When it comes to staying active while feeling unwell, choosing the right type of exercise is crucial. Rather than pushing your body through intense, high-impact workouts, consider these gentler, low-impact activities that can keep you moving without overtaxing your system. Swimming: A Refreshing Choice Swimming is an excellent cardiovascular workout that puts minimal stress on your joints. If your symptoms are mild and you're not dealing with congestion, swimming can be a great way to maintain your fitness levels. However, avoid chlorinated pools if they irritate your symptoms, and always ensure you're not at risk of spreading your illness in a public pool. Walking or Light Jogging: Keep Moving Depending on your energy levels, a brisk walk or light jog can be an easy way to stay active without overexerting yourself. These activities can stimulate your immune system, potentially aiding your recovery. Plus, if you're able to get outdoors, the fresh air can often help clear your head and improve your mood. Dance: A Rhythmic Workout Dancing is a fun and enjoyable way to keep moving when you're feeling unwell. You can do it at home, and it can help lift your spirits and distract you from discomfort. Choose easy movements that don't put undue pressure on your joints, and always remember to listen to your body—if you start to feel worse, it's time to rest. Yoga: Calm and Controlled Yoga is not just a physical workout; it's also a way to calm your mind and reduce stress, which can be beneficial when you're feeling unwell. Opt for slower, low-impact yoga styles, like Hatha yoga, known for its stress-relieving moves and focus on breath control. It's crucial, however, to avoid any hot yoga styles, as these could raise your body temperature and exacerbate symptoms. Did you know?Certain yoga poses can open up your chest and nasal passages, which can be helpful if you're feeling congested. The 7-Minute Workout: A Home Fitness Solution TDC's 7-minute workout is a versatile option for those days when you're not feeling your best. It's an adaptable, short, low-impact routine that you can do in the comfort of your home, reducing the risk of spreading or catching any germs in a public gym. The beauty of this workout is its flexibility—you can adjust the intensity to suit how you're feeling on any given day. » Remember to hydrate while working out Turning Setbacks into Comebacks Feeling under the weather doesn't necessarily mean forfeiting your fitness routine. A common cold or mild sore throat doesn't have to deter you from achieving your fitness goals. If you're seeking a quick, effective workout that can be done even when feeling unwell, TDC's 7-minute workout is an effective option. This routine can seamlessly fit into your busiest days due to its brevity and simplicity. In a mere seven minutes, you can complete a full-body workout targeting all major muscle groups, offering maximum results in minimal time.

A pre-workout meal consisting of delicious egg omelet with banana and Greek yoghurt

One and done workouts 4 Foods to Eat to Fuel Your Workouts (and What to Avoid)Whether you're chasing weight loss or muscle gain, maintaining energy throughout your workout is crucial. Avoiding early fatigue and muscle cramps is equally important. Both hydration and pre-workout nutrition play key roles in your workout performance and post-workout recovery. Nutrition-wise, consuming high-quality, nutrient-dense foods before your workout can enhance your performance, maintain optimal blood glucose levels, ward off muscle cramps, and boost recovery post-workout. Ideally, your pre-workout meal should be rich in complex carbohydrates, low in fat, and moderate in protein. Some foods are pre-workout staples, but are they really good for you? Let's explore which you should eat and which you should avoid. 4 Best Foods to Fuel Your Workouts YogurtBananasOatmealEggs 1. Yogurt: A Protein-Packed Pre-Workout Snack Q: Is yogurt a good pre-workout snack? Does it pack enough protein? Absolutely! Yogurt, especially Greek yogurt, is an exceptional source of protein. This nutrient is essential for repairing muscle damage and facilitating recovery after your workout. Greek yogurt, in particular, boasts twice the protein content of regular yogurt. Yogurt is an ideal pre-workout snack because it's satiating without making you feel overly full. For an energy-packed snack, top a bowl of yogurt with homemade granola or antioxidant-rich fruits like raspberries and blueberries. Enjoy this one to two hours before your workout. 2. Bananas: Nature's Energy Bars Q: Should you eat a banana before a workout? Indeed! Bananas are a fantastic choice for fueling your workouts. They're low in calories and virtually fat-free, but they're rich in carbohydrates, which will keep you energized throughout your workout. Plus, their high potassium content aids in muscle function and helps prevent cramps. Banana Bonus:Bananas are a great source of Vitamin B6, which plays a crucial role in brain development and function. Consume your banana 30 to 60 minutes before your workout for the best results. To make it a more fulfilling snack, pair it with a tablespoon of almond butter or peanut butter. 3. Oatmeal: Complex Carbs for Sustained Energy Q: Can I eat oatmeal before a workout? For a meal rich in complex carbs, look no further than oatmeal. The slow-release carbs in oats provide a steady stream of energy throughout your workout, while the fiber content aids in digestion. Top your oatmeal with fruits or a spoonful of nut butter for added protein. Keep in mind that it's best to consume oatmeal about two hours before your workout to give your body time to digest. 4. Eggs: The Bodybuilder's Best Friend Q: Should you eat eggs before a workout? Without a doubt! Eggs are a fantastic pre-workout food, rich in high-quality protein that can help repair and build muscle tissue. Plus, they're packed with essential vitamins and minerals that aid in energy production. The best part? They're versatile, meaning you can enjoy them in numerous ways – scrambled, hard-boiled, poached, or even in an omelet. Eating an egg or two about two to three hours before your workout can provide the energy you need to power through. What Not to Eat Before a Workout While it's essential to fuel your body before a workout, certain foods can hinder your performance. Here are some foods to avoid: Fatty Foods: Foods high in fat slow down digestion and can lead to discomfort during your workout. This includes items like fried foods and full-fat dairy products.Sugary Foods: While a little sugar can provide a quick energy boost, too much can lead to a sugar crash in the middle of your workout. Avoid candy, sugary drinks, and desserts before exercising.Spicy Foods: Spicy foods can cause indigestion or heartburn, especially when you're moving around during your workout.Protein bars: Despite their health-conscious image, many protein bars contain high amounts of sugar and minimal protein. It's better to opt for Greek yogurt instead.Alcohol: Alcohol is dehydrating and can negatively affect your performance during a workout. It's best to save the beer or wine for after your exercise session.Soda: Far from being a good hydration option, drinking soda before workout can actually dehydrate you, making your workout more challenging. Watch Out for Protein Bars!Despite their health-conscious image, many protein bars contain high amounts of sugar and minimal protein. It's better to opt for Greek yogurt instead. Fuel Up and Power On To ensure you have enough energy for an effective workout session, focus on consuming nourishing meals high in protein one to two hours before your workout. Adequate hydration is also key: replenish the water lost through sweating to prevent heat cramps. Remember, achieving your fitness goals doesn't require endless, exhausting workouts. With just 7 minutes a day, you can lose weight and build a lean, toned figure. Does that sound too good to be true? Try out TDC's 7-minute workout and see for yourself. Designed using Sprint Interval Training (SIT) exercises, this quick and low-impact workout program is easy to incorporate into your daily routine and will help you achieve your fitness goals. So, fuel up with the right foods, power on, and start your journey towards a healthier, fitter you.

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