{"id":75817,"date":"2021-07-20T15:34:19","date_gmt":"2021-07-20T20:34:19","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=75817"},"modified":"2021-07-20T15:38:42","modified_gmt":"2021-07-20T20:38:42","slug":"tools-to-prevent-overtraining","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/tools-to-prevent-overtraining\/","title":{"rendered":"tools to prevent overtraining"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"75817\" class=\"elementor elementor-75817\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-26d2fa2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"26d2fa2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-53caa11\" data-id=\"53caa11\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4fdfe67 elementor-widget elementor-widget-text-editor\" data-id=\"4fdfe67\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>You want to know how much is too much activity? I gotchu. \u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>Here are some tools that might help you stay in that sweet spot of just enough activity to deliver results, and too much activity with diminishing returns:<\/p><p>&gt;&gt; a heart rate tracking device &#8211; this can be helpful to see which types of activity get your heart rate up compared to others. it might also show you which heart rate zone you spend most of our time each week, making a case for switching it up. \u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>&gt;&gt; rest days &#8211; I typically recommend 2-3 non-negotiable rest days per week because the ONLY time you are able to build and repair muscle when you are not being active. limiting your active time to NEAT movement or other low impact activities such as yoga or stretching is encouraged on rest days.\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>&gt;&gt; a personalized macro prescription &#8211; in order to support or improve your metabolism, you gotta eat enough. matching your high activity levels to macro targets are personalized to you can be a game changer.\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>&gt;&gt; a personalized training plan &#8211; following a structured program with progressive overload is the BEST (and probably most efficient) use of your time to see results. a trainer will use your data to ensure you\u2019re making impressive gains.\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>&gt;&gt; a workout journal &#8211; tracking your weights and reps overtime helps you see if you&#8217;re progressing or not, which indicates if you might be overtraining.\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>&gt;&gt; one gym membership &#8211; not two, three. you do not need Crossfit, OrangeTheory, Soulcycle and F45. Especially if you\u2019re the type to be prone to overtraining, it\u2019s in your best interest to cut a membership(s) and force yourself to do less, or do more effective activity.\u2800\u2800\u2800\u2800\u2800\u2800<br \/>\u2063\u2800\u2800\u2800\u2800\u2800\u2800\u2800\u2800<br \/>If you need help setting your macros (but also an exercise audit, too), consider investing in a personalized set of macros from my team. We will take a deep dive into your health picture and give you highly personalized recommendations!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9923053 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9923053\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2e21010\" data-id=\"2e21010\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f0b1c8f elementor-widget elementor-widget-spacer\" data-id=\"f0b1c8f\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-6e1271b\" data-id=\"6e1271b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a798cf6 elementor-widget elementor-widget-heading\" data-id=\"a798cf6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">learn how much food (and activity) is right for you<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-c00a230\" data-id=\"c00a230\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9c58fbb elementor-align-center elementor-widget elementor-widget-button\" data-id=\"9c58fbb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/emilyfieldrd.com\/macro-calculation\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">click here for a Personalized Macro Calculation<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-48c7bfc\" data-id=\"48c7bfc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e09376b elementor-widget elementor-widget-spacer\" data-id=\"e09376b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>This pot includes some tools that might help you stay in that sweet spot of just enough activity to deliver results, and too much activity with diminishing returns.<\/p>\n","protected":false},"author":1,"featured_media":75780,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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