We know that for many of you, keeping up your fitness levels is a top priority. Even when you may be physically and mentally drained, you continue to push yourself to show up at the gym.
Yes, achieving your goals is important and staying consistent is a crucial part of that, but it is possible to over do it.
Fitness burnout can be different for everyone who experiences it, but no matter what, it should always be taken seriously.
The signs of exercise burnout are often hard to spot, so you may not even realise that you’re experiencing it. After all, when you workout a lot, it’s perfectly normal to feel tired and for your body to ache. However, when you’re not feeling great all of the time and you start to dread working out, you need to take a step back.
WHAT HAPPENS WHEN YOU OVER EXERCISE?
We’ve compiled a list of some of the most common warning signs to look out for as a result of over exercising. Keep on reading to discover more.
1. PHYSICAL & MENTAL FATIGUE
Do you constantly feel drained even after a good night’s sleep? Physical and mental fatigue, such as extreme exhaustion and a lack of concentration, are telltale signs of exercise burnout.
While keeping active can sometimes be a great way to boost your energy levels, if you’re worn out, exercising can actually make things worse.
If you’re consistently overtraining, you could even start to experience CNS (central nervous system) fatigue. This disrupts the messages your brain sends to your spinal cord, restricting freedom of movement.
2. MOOD CHANGES & LOSS OF INTEREST
You text your bestie to tell them you can’t train with them because you left your headphones at home, when in reality, you just can’t face another workout. If you find that your fitness motivation or love for working out is seriously affected, it’s possible that you could be overdoing it.
The same goes for your mood too. Regular mood swings, anxiety and increased irritability are also signs of fitness burnout. Yes, exercise can give your mood a natural boost, but too much exercise can in fact have a reverse effect. When your body feels physically and emotionally overwhelmed, it releases stress hormones, which can lead to brain fog and feelings of depression.
3. TROUBLE SLEEPING
Struggling to get your beauty sleep? When you over exercise, your sympathetic nervous system goes into overdrive, which can disrupt your sleep pattern. Because of this, you become restless and find it difficult to fall asleep.
Want to know how you can regulate your sleep pattern? Check out our blog here.
4. DECREASED PERFORMANCE
Despite training for weeks on end, the chances of hitting a new PB seem near impossible. A drop in your performance is often one of the earliest signs of fitness burnout.
If you fail to allow your body enough time to recover in between sessions, your muscles will be unable to grow and lift heavier amounts. You may also notice that you can’t keep up the pace and you’re a little slower than usual, as over exercising can affect your reaction time and running speed.
5. DIMINISHED APPETITE
A loss of appetite or digestive issues, such as constipation, can occur in the middle to later stages of overtraining and go hand in hand with feelings of fatigue and a lack of motivation.
It’s really important that you fuel your body with the calories and nutrition it requires to perform at its best - not just inside the gym, but outside of the gym too.
6. INCREASED RESTING HEART RATE
Now more than ever, it’s important to pay close attention to your resting heart rate. Often, when you over exercise and experience fitness burnout as a result, your body is put under so much stress that it has to work harder even when it's resting.
A normal resting heartbeat will vary for adults, but typically, it should be around 60 to 100 beats per minute. An increase in your normal resting heart rate could indicate you’re placing excessive stress on your body, in which case, we recommend that you consult your GP.
7. WEAKENED IMMUNE SYSTEM
Suffering from a cold that you can’t shake off or generally just feel run down most of the time? Another common sign of exercise burnout is regular illness.
Training too much can cause your body to be in a constant state of fatigue, which means it’s having to spend most of its time and energy trying to repair your muscles rather than supporting your immune system.
On top of this, irregular or complete absence of your menstrual cycle can also indicate you’re overdoing it in the gym.
READ MORE: Should You Workout On Your Period?
8. DELAYED RECOVERY TIMES
Are you still suffering after that leg day you did five days ago? Persistent muscle soreness (also known as overreaching) that lasts for hours or days after your workout is a definite sign you need more rest.
Take some time out and focus on allowing your body to recover, so that when you eventually hit the gym again, you’ll feel fully refreshed.
Don’t fret, girls, there are ways you can avoid exercise burnout. First things first, make sure you’re factoring in enough time to rest. Nobody can be at the gym 24 hours a day, nor should they be! Nurture your body with some well-deserved TLC.
When you do eventually return to the gym, make sure to train at your own pace and to take it easy, as you could risk overdoing it straight away. See our top tips for returning to the gym after a break here.
As well as that, ensure you’re eating well and drinking plenty of fluids. But above all, listen to your body! If you’re experiencing signs of exercise burnout, don’t ignore them, give your body what it needs: rest.
How To Stay On Track With Your Fitness Goals Over Christmas
The smell of freshly baked mince pies. The tubs of chocolates on the coffee table. The bottles of bubbly lining the fridge door. It’s no wonder why so many of us lose sight of our fitness goals during the festive period.
For the avid gym-goer, who’s used to meticulous meal prepping, morning sweat sessions and early nights, there’s nothing like a month of Christmas celebrations and festive food comas to disrupt your daily rituals.
That being said, we want you to know, you don’t have to sacrifice that second serving of pudding in pursuit of a new personal best. With some thoughtful planning and realistic expectations, you can have your (Christmas) cake and eat it too while keeping your fitness goals on track.
Here are our eight top tips on how to stay consistent while embracing everything great about the festive season.
HOW TO STAY ON TRACK WITH YOUR FITNESS GOALS
We’ve all heard of the ‘everything in moderation’ mantra, so if you’re indulging in that second helping of pigs in blankets after a week of healthy choices, don’t beat yourself up.
Food should be fun and free of anxiety or guilt, so empower yourself to embrace the extra carbs and use them to train harder and lift heavier with confidence. All of the extra glycogen in your muscles is ideal for high intensity movement, meaning there’s never been a better time to try for a new PR.
While Christmas might well be the most magical time of the year, it can also be the most exhausting.
It’s important to make time to deload and embrace recovery, as this will allow your body to rest, helping to relieve soreness and fatigue. It will also give your mind the necessary space to recharge, so you can refocus ahead of the new year.
Remember, Christmas is a time to enjoy yourself and if you put it into perspective, it’s only two weeks out of 52.
If you’re struggling to schedule your usual workouts due to a busy social calendar, try to plan a more intensive session to make the most of your workout window. Try VIIT (Variable Intensity Interval Training) to target all the muscles in your body, as well as the various energy systems. This will improve strength and endurance while burning more calories.
As well as this, focus on big compound movements that work multiple muscle groups like squats, deadlifts and bench press. You can easily cut that two hour workout into a 45 minute full-body session and still see significant gains!
Setting yourself a challenge is a good way to keep you on the straight and narrow over Christmas.
It’s easy to get bored of the same old workout routine, so try something new, like an early morning 5k walk or uphill running in the park. Granted, both are a challenge, but anything that can add movement to your day will positively impact your health - and your goals.
If you don’t fancy venturing out into the cold, an at-home workout can be just as effective.
This is the number one thing to bear in mind when it comes to your fitness regime over Christmas. Everyone deserves a rest and the festive break is a great time to take some well-earned downtime.
Keep sight of your fitness goals, but don’t be too hard on yourself - perfect is the enemy of good. Instead of pledging to hit the gym every day, try to reduce this to three or four days a week and up the ante during these sessions. Alternatively, try to maintain a low, but sustainable level of exercise, such as a short walk every morning, half an hour of yoga at the weekend or a quick 10-minute blast of HIIT.
Places to go, people to see, potatoes to roast? How you’re meant to do all that and make it to the gym is a mystery.
Well, why not kill two birds with one stone and combine your workouts with socialising by inviting a friend or loved one to tag along? Exercising with a friend is a great way to ensure you see your fitness goals through, as you can hold each other accountable for showing up to the gym and cheer each other on.
If you know when you’ll be out boozing and filling your face with food, try to plan your workouts around these times. For example, if you have a Christmas party coming up, put a workout in your diary the morning of or, if you can hack it, the day after. Knowing you have a workout planned will help you stay focussed and be guilt-free.
It’s also worth noting that our bodies are better at burning carbs and sugars after an intense workout. Time your heaviest meals one-to-two hours after your session. Carbs consumed post-workout are more likely to be used for recovery and stimulating muscle gains, and are less likely to be turned into fat.
The festive season would be nothing without a few delicious sweet treats, but if you want to keep on top of your fitness goals, be sure to also incorporate plenty of vitamins and nutrients into your meals.
The easiest way to do this is by making dinners ahead of time, taking willpower and decision-making out of the equation. This will also help you to control portion sizes, so you’re less tempted to over indulge.
The best part? The nutrients from leafy greens and other winter veg will give you a healthy festive glow and help replenish energy levels, so you can keep going (and going) throughout the party season.
We know how important maintaining your fitness goals is - and, so much so, we see it as our duty to do everything we can to help you do just that.
But, girls, we also want you to remember to enjoy Christmas. Spend time with loved ones, celebrate with friends and don’t be afraid to say yes to that second helping of turkey! You’ve earned it.
The Athlete Spotlight: Meet Ana Learmann
It’s time to catch up with some more of our AYBL Athlete family…
Meet Ana Learmann, a fitness influencer and Nutrition major who, like us, is using her platform to help empower others to take charge of their own fitness journey.
Her kind and down-to-earth nature shines through every piece of content, from Instagram and YouTube to TikTok. And as someone who has bounced back from injury, it’s clear to see she won’t let anything stand in her way of achieving her goals.
See what else Ana had to say when we caught up with her below.
THANKS FOR CATCHING UP WITH US, ANA! TELL US A LITTLE BIT ABOUT YOUR FITNESS JOURNEY.
My fitness journey started with sport and just a genuine love for staying active, having teammates, working together and winning together. But that all came to a stop at the end of my sophomore year of basketball when I tore my ACL (anterior cruciate ligament), meniscus, PCL (posterior cruciate ligament) and various other ligaments. I was then due to have surgery, but due to covid, it was postponed until the next month.
Once I had surgery, I realised that staying in shape and moving my body has always been important to me and because I could no longer participate in sports, I opted for the gym. From there, I started learning and seeing progress, not only from physical therapy for my knee, but in myself.
Online, I started posting TikTok dances and people admired the way I looked and started asking for workout routines. The positive feedback from others online gave me the confidence to start posting more regularly, which has allowed me to learn and grow with my supporters and audience ever since.
Months went by and I started to attract more and more attention for fitness, lifestyle and fun. Now, here I am, a year later still doing content creation online due to the fact that I tore my ACL.
DO YOU HAVE ANY TIPS OR ADVICE FOR SOMEONE WHO IS LOOKING TO START SHARING THEIR FITNESS JOURNEY ON SOCIAL MEDIA?
Just do it! It sounds so simple - and believe me, it’s not - but you’ll miss every chance you don’t take.
Start out by just doing it for yourself and use it as a way to track your progress and learn as you move through your fitness journey.
Be consistent with posting once, maybe even twice a day, depending on the platform. Also, be creative and be yourself - never be afraid to show your personality, as it shows people that you’re relatable and real. From there, you will start to attract an audience that has goals and ideals that align with yours. After that, you’ll have your own community of people who are invested in your journey and just you in general.
All it takes is one post, you got it!
@ana.learmann Here are some things I do if I’m not feel like going to the gym, try one of them out to get you up and motivated🙌🏽 #beaybl @ehplabs ♬ original sound - I am Regina Phalange
WHAT DOES YOUR TYPICAL WEEKLY WORKOUT ROUTINE LOOK LIKE?
My typical weekly workout routine looks like this:
- Mondays: Back and biceps.
- Tuesdays: Quads and calves.
- Wednesdays: Glutes and hamstrings.
- Thursdays: Chest and triceps.
- Fridays: Abs and cardio.
- Weekend: Rest and get outside.
WHAT IS YOUR PROUDEST AND MOST CHALLENGING MOMENT SO FAR IN REGARDS TO YOUR FITNESS JOURNEY?
I think my proudest moment in my fitness journey was finally getting the ‘all-clear’ from my physical therapist. When my injury occurred, it was the first serious injury I’d had. I’d never broken, sprained or severely hurt any part of my body prior to that, so losing most, if not all, of my muscle mass in my right leg for nine months was the most challenging thing I have physically had to go through.
I remember at one point, I was lying down at physiotherapy and was asked to lift my leg up. Although it seemed simple, I was unable to do it - I didn’t have enough muscle to do so. That gave me the motivation to give it my all in the gym and push myself to get back to being me.
WHAT DO YOU LOVE MOST ABOUT BEING AN AYBL ATHLETE AND HOW DOES IT FEEL TO BE SEEN AS INFLUENTIAL TO OTHERS?
I love the AYBL community and family!
It doesn’t feel like work to me, it feels more like a hobby. Getting to work not only with the brand itself, which is amazing and empowering, but working with the people behind the scenes is so surreal. I would not be where I am without the constant love and support from AYBL.
As far as being influential goes, I don’t think I have my head wrapped round it still. I feel as though my supporters are my best friends and we are all learning and growing together in life. My platforms are just large groups of people with common interests uplifting each other and that is what I love most about what I do.
WHAT HAS BEEN YOUR FAVOURITE AYBL CAMPAIGN TO WORK ON AND WHY?
My favourite AYBL campaign has to be going to LA for the Summer Sale photoshoot. I had so much fun, the AYBL family were so nice, generous and kind. They made sure I was well rested, fed and had fun throughout all of the shoots.
My favourite memory was when we stopped and went on a rollercoaster - because why not?
WHAT IS YOUR FAVOURITE AYBL COLLECTION OR SET AND WHY?
My favourite AYBL collection is the Motion Collection. I love the variety of dark and light colours. The comfortability of the fabric, whether I want to lounge around the house, go on a hike or workout, is a perfect fit for every occasion. I’m obsessed to say the least!
DO YOU HAVE ANY TOP TIPS TO HELP OUR FEMALE COMMUNITY ACHIEVE THEIR GOALS?
Listen to your favourite music, take your supplements, put on a cute outfit and do your workout. It can be intimidating going to a gym and seeing people work out, feeling as though all eyes are on you, but trust me, they’re not. People are at the gym to work out just like you, so go in and work hard and reward yourself with a protein shake for the gains when you get home!
WHAT DOES THE NEXT SIX TO 12 MONTHS LOOK LIKE FOR YOU?
I’m currently studying Nutrition, so I’ll be continuing my college education.
I also want to continue to build my platforms and audience with my sister, especially YouTube, as that’s been our favourite as of recently.
I also want to continue to better myself emotionally and physically, so I can grow as a person throughout everything that I have going on.
DO YOU THINK YOUR CLOSE RELATIONSHIP WITH LEXIE HAS HELPED YOUR CONTENT GROW AND BE AS SUCCESSFUL AS IT HAS BEEN?
Completely! People love the fact that we’re twins and look so much alike. Online, people engage because they think they’re seeing double or that it’s cool we look so similar. Every time we post something together it does well too.
I would not be where I am without her in general, but also, I could not have done this without her support, motivation and creativity through this entire journey that we’ve accomplished together. She’s my best friend!
Together, the two of them are truly unstoppable - and it just proves that with the right mindset, you can achieve anything!
Take a look at what Lexie had to say when we caught up with the other half of the Learmann Twins.
How To Create A Capsule Wardrobe
If you’ve ever been on Pinterest, you'll no doubt have heard of a ‘capsule wardrobe’ - sometimes called an edited or minimalist wardrobe.
The idea behind it is that you get rid of all those pieces that you say you’ll wear again, but never do (we know the drill!) and revamp your wardrobe with everyday essentials that go with everything. In theory, it’s pretty simple, but if you’re unsure how to create a capsule wardrobe, we’re here to lend a helping hand.
WHAT IS A CAPSULE WARDROBE?
The simple definition is that it’s a curated wardrobe composed of versatile pieces that you can wear time and time again - and, more importantly, that you love to wear.
Featuring a variety of garments, from tops to outerwear, a capsule wardrobe is made up of a limited selection of interchangeable styles that complement one another. These are often timeless pieces that don’t go out of style and are of a better quality, meaning they can be worn for years to come.
Creating pieces that are long-lasting and are of a remarkable quality is something we pride ourselves on. With a range of premium styles for both your workouts and off-duty days, you’ll find everything you need and more to create your own capsule wardrobe and carry you through this season and into the next with ease.
HOW TO CREATE A CAPSULE WARDROBE
1. REVIEW YOUR CURRENT WARDROBE
Building an efficient capsule wardrobe takes time and patience. Looking at what you already have - and what you might be missing - is a good place to start.
Go through every piece you own and assess what you wear regularly and what you never touch. For each item, ask yourself ‘When was the last time I wore this?’
If you haven’t reached for something in a while, chances are you’re not going to, meaning it's time for it to go.
2. INVEST IN SOLID BASICS
Bearing in mind your favourite colours and favourite styles, choose basic staples that are versatile and work well together. The most important thing is that they’re durable and made of high quality materials, so that they last longer.
Other capsule wardrobe essentials include:
3. KEEP IN MIND YOUR LIFESTYLE
When creating your capsule wardrobe, consider your lifestyle, as this will give guidance on what type of clothing you wear regularly.
For example, do you have a 9 to 5 job? If so, it’s likely you’ll need more office-appropriate clothing. Or if, like us, working out is your lifestyle, then you’ll need plenty of premium gym ‘fits to hand - that’s where we come in…
If you buy things that don’t fit your lifestyle, you’ll never get the wear out of them.
4. DON’T BE A SLAVE TO THE TRENDS
The more traditional capsule wardrobes tend to be devoid of quirky, trendy items, as they can quickly go out of style - but that doesn’t mean you need to sit the trends out entirely. Besides, paring down your wardrobe shouldn’t have to mean editing out personality.
As you know, we’re all for statement prints and dynamic patterns, so if a trend feels intrinsic to your personal style, then by all means embrace it.
You don’t always have to stick to the rules, and anyway, your outfits will be way more eye-catching.
WHY YOU SHOULD HAVE A CAPSULE WARDROBE
IT’S MORE SUSTAINABLE
One of the downfalls of social media is that it’s led us to believe we can never be seen in the same outfit twice. This has spurred the rise of fast fashion, which is said to produce 92 million tonnes of landfill waste every year.
A capsule wardrobe is a more sustainable approach to your closet, as it encourages you to invest in timeless pieces that you’ll wear for years and that won’t go out of style. And while you won’t have as many clothes, you’ll feel like you have more, as you’ll get use out of every single piece, meaning no clothing goes to waste.
MORE TIME, LESS STRESS
Ever head of decision fatigue? It’s the notion that our brain is only programmed to make a certain number of decisions a day, after which, it gets tired and struggles to make additional decisions.
By having a capsule wardrobe, you’ll have fewer clothes to choose from, but essentially more of what you know works well together and that you love to wear. This means when you’re getting ready in the morning, it’s easier for you to choose what to wear, so it doesn't contribute to your decision fatigue.
We’ll take an extra 15 minutes in bed any day…
IT SAVES MONEY
We’re all for a money-saving hack and having a capsule wardrobe is a great way to save a few pennies.
Investing in pieces that are interchangeable and versatile means you can wear them again and again, meaning you no longer have to buy pieces that you’ll only wear once.
Remember, you don’t need to buy an item just because it looks great on someone you follow on Instagram - really think about your shape, style and whether their lifestyle aligns with yours.
While most minimalist wardrobes would have you commit to a lifetime of black, white and nude - and those tones are great and all - the bottom line is, a capsule wardrobe needs to work for you. So, if you’re a lover of all things bright and bold, then your wardrobe needs to reflect that! Just make sure your clothing can be mixed and matched and they aren’t too trend-led.