You’re in the middle of your workout, everything is going great, and then suddenly something feels off. There’s a twinge of pain, a tingling sensation, or a wave of nausea comes over you. Or maybe you don’t feel anything until later, in the form of soreness or shin splints.
Whatever the symptoms may be, the cause is likely that you’re doing something about your workout wrong. With the help of fitness experts Dempsey Marks, Jessica Smith and Valerie Orsoni, we’ve got a list of the top signs your workout is doing more harm than good, and ways you can fix the problems.
You’re Super Sore the Next Day
A little soreness can be good, but if you’re so sore you can’t move, you need to tone your workout down a bit. According to Shape Magazine, that level of soreness can indicate that you’re well on your way to an overuse injury.
Dempsey Marks, fitness expert, yoga trainer, and founder of DempseyFit.com, suggests decreasing the intensity of your workouts by lifting less weight or doing fewer reps. She also suggests properly refueling your body by eating a post-workout snack, like her Strawberry Banana Crunch Smoothie Bowl, full of carbohydrates and protein.
If there’s one thing I love more than working out, it’s all of the fun gadgets and gear that go along with an active lifestyle. But there are so many different products out there that it can be tough to figure out what’s worth your money. That’s why I’m here…to share with you four of my favorite, can’t-live-without fitness gadgets and gear that will get you motivated and help you take your workouts to the next level!
Garmin Forerunner Running Watches
My number one favorite fitness gadget is my Garmin GPS running watch. When I first started running, I used the Garmin Forerunner 110 and then eventually upgraded to the Garmin 910XT, which is a multi-sport GPS watch (great for triathlon training!). Why do I love Garmins? They are user-friendly and super motivating. All watches track time, distance, and pace. If you purchase a heart-rate monitor with your watch, you’ll also get an accurate read on calories burned! For the casual runner, I recommend either the Garmin Forerunner 10 or the Garmin Forerunner 15. They will help take your running to the next level! (more…)
Women often neglect strengthening their arms simply because they don’t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help…
1. Prevent osteoporosis
2. Strengthen the spine
3. Improve posture
5 More Reasons Women Should Lift Weights
Plus, who doesn’t love toned arms?! Allow me to take you through my five best arm exercises for women. All you need for this routine is a pair of dumbbells and a few short minutes in your living room, hotel room, or wherever you may have a few spare minutes!
OVERHEAD TRICEPS EXTENSION
— Begin standing with your feet shoulder distance apart.
— Hold a dumbbell with both hands in a heart-shaped grip (it should feel like you’re cradling the dumbbell).
— Bring the dumbbell behind your head, bending your elbows.
— Engage your core and extend your arms straight, reaching the dumbbell overhead.
— Slowly return to the starting position. This is one rep. Complete 8-12 reps. (more…)
The impending autumn means one thing and one thing only for many people – the kickoff of football season. Millions will sit on bleachers and couches to watch the football players play their sport, cheering on their athleticism and strength.
But what about the dedicated athletes on the sidelines? Few people recognize it, and it’s been a point of contention for years, but the cheerleaders supporting the team are working just as hard as the players on the field.
“Football has historically been viewed as a very ‘manly sport,'” remarked our guest editor Dempsey Marks, a fitness expert and yoga trainer who founded DepmseyFit.com, about what separates football and cheerleading in people’s minds. “The sport itself is associated with toughness, pain, and even violence. And primarily football is played by men. [The sport] glorifies aggressive behavior, which society associates with men and masculinity.”
“Cheerleading has evolved from simple movements and cheers to a highly athletic undertaking, which requires strength, coordination, agility, and skill,” she added. (more…)
One of the most common questions that I get asked as a personal trainer is what to eat pre- and post-workout. Fueling your workouts properly and eating a nutritious post-workout meal is just as important as exercising itself (especially if you want to reap the full benefits of your sweat session). Let me share with you what works best for me.
I keep my pre-workout fueling simple. Why? I’m usually not hungry when I wake up, and I tend to cramp up if I eat a big meal before I exercise. My go-to choices are a banana, half a bagel with peanut butter, or part of a granola bar.
Post-workout is when I can get creative! After I’ve finished a long run or bike ride, I love nothing more than to kick back and enjoy a delicious and refreshing smoothie bowl. I created this recipe in order to help my body recover after a hard workout. I like to call it the Strawberry Banana Crunch Smoothie Bowl, and I think you’re going to love it, too! (more…)
Hi, my name is Dempsey and I love to workout! I live for the endorphin high that I get after a three-hour bike ride, a sweaty hot yoga class, or a long run on the beach. And I have tried it all in search of that high—running, lifting, yoga, cycling, swimming, and almost every type of bizarre workout trend you can imagine.
Now, I realize that not everyone shares this insane passion for exercise. This is why I’ve come up with four workout ideas even couch potatoes can get on board with! If going for a run or hitting the gym just doesn’t appeal to you, try out these unique and fun exercise options to help you stay in shape!
Anti-gravity yoga (also known as aerial yoga) takes a unique twist on an age-old, timeless practice. The classes are a mix of yoga, Pilates, and aerial acrobatics that incorporate silk hammocks which serve as a type of trapeze. Not only will Anti-Gravity Yoga tone your entire body, but it also aids in decompressing your spine. The hammock will allow you to get into yoga poses you never thought were possible! (more…)
The Inspiring Fitness Expert and Yoga Instructor Will Share Tips, Workouts, Recipes And Motivational Content Every Week In August
Today we announce the kick off of a brand new guest editor series with brand new, exclusive content through the month of August from rising fitness star and yoga instructor Dempsey Marks, of DempseyFIT.com. Each week, Dempsey will deliver her spirited expertise to our readers, sharing her passion for healthy living in a way only she can.
Every Monday, Marks will provide simple, effective, informative ways to incorporate more activity into your life. Be it fun new ideas for the coziest of couch potatoes or a new workout to free you from a boring routine, Dempsey’s got you covered. With her passion for a healthy lifestyle, her healthy addiction to endorphins and her realistic approach to fitness, Dempsey is just what more Americans need in their lives, and DietsinReview.com is the ideal platform for her to share her message.
“We’re really excited to kick off our guest editor series with Dempsey,” said Brandi Koskie, managing editor for DietsinReview.com. “She has an incredible, inspiring personal story and is a great fit for us. We know our loyal readers have a lot to gain from her unique blend of personal experience, credentialed expertise and vibrant personality.” (more…)