Should you work out until you puke?

Have you ever worked out so hard you puked? After a recent extra-tough training session, the topic of vomit came up at the gym. Some people think it’s not the worse thing to push yourself until you puke, especially if you’re out of shape. These people see puking as a side effect to working out,…

Should you work out until you puke? was originally published on Self Evolve

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Have you ever worked out so hard you puked?

After a recent extra-tough training session, the topic of vomit came up at the gym. Some people think it’s not the worse thing to push yourself until you puke, especially if you’re out of shape. These people see puking as a side effect to working out, similar to calluses and popped eye blood vessels after reaching your squat PR. But most people find it disturbing to puke during or after working out. And from a personal trainer who manages trainers and handles hundreds of clients, I’m here to share my opinion on the matter of puking before, during or after a workout.

To puke or not to puke?

First of all, if you’re eating the right foods and performing the right exercises for your fitness level, you shouldn’t be puking ever. Don’t get me wrong, I’ve worked out to the point of feeling nauseous but have never puked before during or after working out. I think there’s a fine line between puking and feeling nauseous. When I do feel nauseous, I tend to pull back a little bit while working out. Whether that means taking a short break or slowing down (cardio) for a minute, I allow my body just enough slack in order to not actually vomit. This is best both for me and those around me.

Ideally, instead of pushing yourself into nausea, monitor your heart rate and make sure it’s between 65 to 85% of your maximum during your workout. It’s good to sweat, but not good to vomit. Next time you’re at the gym, keep these pointers in mind: watch your heart rate, drink lots of water, and push yourself in relation to that heart rate and not until you’re dizzy.

How do you push yourself to workout hard?

 

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Should you work out until you puke? was originally published on Self Evolve

Nike – House of Go pop up

Just do it When my awesome friend Katie D. messaged me about this House of Go Pop-up in Chicago where we could go try on new running shoes and take amazing pictures, I jumped all over it. This was the first Nike pop-up that I’ve gone to and I had so much fun! House of…

Nike – House of Go pop up was originally published on Self Evolve

Just do it

When my awesome friend Katie D. messaged me about this House of Go Pop-up in Chicago where we could go try on new running shoes and take amazing pictures, I jumped all over it. This was the first Nike pop-up that I’ve gone to and I had so much fun!

House of Go

We got to try on the latest and greatest Epic React running shoe. These running shoes were super light-weight and cushion-y. I love how they look and feel, but I don’t know for sure since I only ran for about a minute in them at a moderate pace. I wouldn’t mind trying them on again and running a few miles instead of just a minute.

Epic React shoes

These Epic React shoes stole the show. Their claim-to-fame is they are springy, bouncy and foamy. All while being light-weight. If you like cushion, you will love these shoes. They’re also durable, supposedly lasting well over 500 miles of running. 

The real reason we went

Instagram is going to be lit up! We went to take some great photos and even got a video of us running in these shoes. Check out some of the photos and click on my Instagram to see the video. We had such a great time and I’m looking forward to the next Nike pop-up!

  house of gohouse of gohouse of gohouse of go

Have you tried the Epic React shoes?

 

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Nike – House of Go pop up was originally published on Self Evolve

Snowstorm Workout: When you can’t get to the gym

If you live in the Midwest, you know snow And this snow is snow joke. I was literally trapped the other day, and couldn’t get to the gym for several hours. Since it’s my job to actually be at the gym, I eventually got there and was able to sneak in a workout after my…

Snowstorm Workout: When you can’t get to the gym was originally published on Self Evolve

If you live in the Midwest, you know snow

snowstorm workoutAnd this snow is snow joke. I was literally trapped the other day, and couldn’t get to the gym for several hours. Since it’s my job to actually be at the gym, I eventually got there and was able to sneak in a workout after my shift. But if I didn’t work at the gym, I wouldn’t have been able to make it to the gym that day. And I would’ve either missed my workout (not an option) or had to have created a snowstorm workout. Being a personal trainer, this is easy for me. But for the average Joe, it may be hard to create a workout on a whim.

Of course, you could try to google a home workout, but the results may overwhelm you. With so many to choose from, you may just opt to sit on the couch surfing the internet instead. Well, no fear! Today I will share a great and easy workout that you can do virtually anywhere.

Snowstorm Workout

Tabata workout! Make the most of your time with a simple workout that can be done in as little as 4 minutes. This is all that’s needed to work up a sweat. The idea is to do an exercise for 20 seconds and rest for 10 seconds. You do that 8 times and you’re at 4 minutes. You can stop there, or repeat the entire set to increase the time. Be sure to rest for a minute between sets though! Here are some body weight exercises you can do anywhere:

  • Mountain Climbers
  • Burpees
  • Squats
  • Push ups

How do you stay active on snow days?

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Snowstorm Workout: When you can’t get to the gym was originally published on Self Evolve

Valentine’s day: fitness gifts for your loved one

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of…

Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of great fitness and health-friendly gift ideas for your loved one or friends.

Valentine’s day gift ideas

  • Workout outfit. Everyone loves new clothes to workout in. Personally, if I have great clothes to workout in I’m more likely to workout more often. As far as where to go? I’d recommend Athleta, Lulu Lemon, or even Target has some great workout gear.valentine's day
  • Water bottle. Most people don’t drink enough water when working out. What better way to keep your sweetheart hydrated than getting them a large, reusable water bottle for them to bring to the gym.
  • Protein and supplements (i.e. food). I’m all about the food. I literally workout just to eat. And yes I have a problem. I have to make sure I have a good protein shake so I don’t go for the cookies. 
  • Activity tracker. In case you haven’t noticed, I absolutely love my Garmin VivoSmart HR+. I think if I had a boyfriend and he got me an activity tracker as a gift, I may just take him on walks on the beach with me. Or perhaps just walk to the local bakery and get donuts.
  • Gym membership or classes at a local gym or studio. If you have a girl you’re shopping for, I can’t recommend barre classes more. Get her a month of classes to try it out, she may get hooked. If there’s a guy in your life, consider boxing or martial arts classes.

What are you getting your sweetie for Valentine’s day?

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Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Never skip a day: Gyms open on Christmas

Merry Christmas! Ho ho ho! I hope the holiday season has been treating you well. Whether you celebrate Hanukkah, Christmas, Kwanzaa, or nothing at all I wish the very best for you. If you don’t care for the parties or want to combat those extra calories, you may want to hit the gym today for…

Never skip a day: Gyms open on Christmas was originally published on Self Evolve

Merry Christmas!

Ho ho ho! I hope the holiday season has been treating you well. Whether you celebrate Hanukkah, Christmas, Kwanzaa, or nothing at all I wish the very best for you. If you don’t care for the parties or want to combat those extra calories, you may want to hit the gym today for a holiday workout. But what gyms are open today (gyms open on Christmas)?

Gyms open on Christmas

  • X Sport: Known to be 24/7, they are also 365 days a year.
  • Snap Fitness: Another 24/7 gym that is open year-round thanks to their key-card security system. Call your local Snap before heading over just in case, but I’d say it’s safe to say this one will be open.
  • Anytime Fitness: If you don’t see a trend here, it’s generally only the 24/7 gyms that are open on Christmas Day. The only exception is 24 Hour Fitness which is closed on Christmas Day.

Most other gyms are closed on Christmas Day. LA Fitness closes on Christmas Day, the only day of the year that they close. All other holidays they’re open but usually with shortened hours. And almost every gym is open on Christmas Eve, and of course the day after Christmas. So realistically, you could likely get away with skipping one day at the gym and taking a rest day. But, if you’re a die-hard gym junkie it may be hard for you to sit still for a day. In that case, do a fun workout at home if your gym is closed. See some great exercise ideas below that you can do anywhere!

Workout at home!

  • 60 seconds of butt kicks
  • 60 seconds of high knees/running in place
  • 30 seconds of jumping jacks
  • 30 seconds of mountain climbers
  • 3 sets of 5 burpees
  • 3 sets of 10 push ups
  • 3 sets of 10 mountain climbers 
  • 3 sets of 10 leg lifts
  • 3 sets of 10 bicycles
  • cool down/stretch

Do you plan on working out today? Is your gym open on Christmas?

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Never skip a day: Gyms open on Christmas was originally published on Self Evolve

New Year’s Resolutions: What are you waiting for?

New Year, New You New Years is coming up! And what better time than January 1st to start that life change you’ve been wanting to make all year but have decided to wait until next year! Do you make a list of New Year’s resolutions? What’s on the list for 2018? Is it different or…

New Year’s Resolutions: What are you waiting for? was originally published on Self Evolve

New Year, New You

New Years is coming up! And what better time than January 1st to start that life change you’ve been wanting to make all year but have decided to wait until next year! Do you make a list of New Year’s resolutions? What’s on the list for 2018? Is it different or the same as years past? Is losing weight and working out more often on that list? If so, read on!

Don’t wait for 2018!

What is stopping you from starting your fitness goals today? Did you know that New Year’s resolutions, on average, last about 3 to 6 weeks. Early to mid-February, the gym empties out once again and the regulars don’t have to fight for the weight machines anymore. But, if you start today, the gym is empty now! Especially around the holidays. Everyone is out of town visiting family, so the perfect time to start your new workout regime is today!

More Demand = Higher Prices

You may think you’re getting a New Year’s special discount at the gym in January, but what you don’t know is gyms spike their rates in January. They know people are going to buy no matter what, so might as well make an extra buck out of it! If you’re smart, you’ll sign up for that gym membership in December to avoid the long lines and the higher rates.

There’s no better time than now!

Every habit takes about 3 weeks to begin, why not start now and get ahead of the mad gym rush of January 2018? If you’re in the Chicago area, come visit me at LA Fitness in Oak Brook and I’ll work up some awesome deals for you. Mention this blog post and come in before the New Year to get the best rates!

What’s stopping you from starting now? What are your New Year’s goals?

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New Year’s Resolutions: What are you waiting for? was originally published on Self Evolve