Why over-training actually causes you to hit a wall in training

September 16, 2016

What is considered over-training? – Over-training is the result of putting your body through too much work or stress, and not giving it enough time to rest and repair. You only improve through your training once you have recovered, and your body has rebuilt.


Training puts stress on your body. This is not necessarily a bad thing. It is only bad when you are adding stress to an already stressed out system.


According to Bodybuilding.com, “Many people train to the point where they are actually getting weaker.. How can this be true? The answer is simple: Over-training.”


What happens when you over train?

  • Decrease in performance, even a slight decrease

  • Injuries sprains and strains that don’t heal

  • Colds that wont go away

  • Continuous fatigue

  • Muscle pain

  • Loss of strength.​​​​​​​

ALL of this can cause you to hit a wall with your goals – A PLATEAU


You’re doing all the right things you should be doing to achieve results. You’re eating right, exercising properly, taking proper supplements, drinking water and getting enough rest. But, you go from losing weight to being stuck. You have reached a point in your training called a plateau.


When you hit a plateau?

  • No progress in at least 2 workouts

  • Feeling Flush

  • Lack of aggression and increased irritability

  • Lack of motivation

  • Loss in strength

  • Decrease in appetite


Sometimes you need a break physically and mentally in order to continue making progress.


Rest is when we recover. When you are burnt out you want to think of all the reasons why your diet and training is not working.The truth is, if you are not totally into it, you might not be giving your all whether you realize it or not. 


You can’t expect to do the same thing over and over again and expect a different result!


Take a planned recovery week of rest. By skimping on rest, complete regeneration cannot occur.


Asses what is going on and make a change. Otherwise, you’re going to stay in the same position with the same problem, no results.


Change up your workouts and STICK to the change for at least a few weeks! Your body responds to change, but not in a week.


Change up your diet, too. You may need to adjust your caloric intake.


Be sure to really track your meals. Oftentimes you start to slack off without fully realizing. The “just this one time” becomes more common and creeps up without you noticing.


Get enough sleep. Sleep is important. Lack of sleep leads to stress and improper muscle recovery.


Take the right supplements—BCAAs can help to give you enough energy (without the jitters) to make it through your workout. 


Also Anabolic Bridge, “helps you bridge the gaps between meals to make sure you stay consistent.  You can utilize Anabolic Bridge to stay in the anabolic state when food and shakes aren't on hand” – from 1st phorm website.​​​​​​​


Accept that you have bad weeks. We all do. On days you feel great, push yourself. On days you aren’t feeling it, take a step back and focus on technique.



“I used to think I had crazy abs when I ran 3 miles a day and didn’t eat any carbs. It wasn’t until I changed my diet and added weights to my workout routine that my body really transformed! It’s crazy to look back and see how skinny I was!”


-- Jennie Serrentini

“I started my fitness journey by losing 20lbs and I felt amazing. I was working out twice a day, and eating a low to no carb diet. However, at that point I hit my plateau. I wasn’t loosing any more weight and my body wasn’t changing. I switched up my workout, and decided to really focus on changing my diet. I went above and beyond my goal and have learned so much about what I was doing wrong.”


-- Maria Callahan





Join BCMF and Trinity SportsPlex for great food, great fun and a great cause!


Make a difference in our community. This is a family friendly event, which will include:  a bounce house, DJ, a kids chopped food challenge, Happy Feet Soccer, and much more! 

The Volunteer Way is dedicated to helping those in need - children, seniors and adults caught in poverty, the hungry, the homeless, low income individuals and their families. Please join us in donating non-perishable food items, baby food, gently used clothes and personal items. All donations accepted.

If you are interested in being a sponsor of this event please email bcmfmovement@gmail.com for more information.




Yes, you read that correctly! Enjoy this thin mint cookie made healthy with 4g of protein per cookie by: Emily Friesella. 


This recipe is simple, delicious and takes care of that sweet tooth while focusing on your health goals and most importantly, will let you enjoy that Girl Scout cookie deliciousness year round!




For cookies:

2 scoops 1stPhorm Phormula-1 Mint Chocolate Cookie protein powder

1-1/2C almond flour

1t baking powder

1/4t salt

1/4C Stevia sweetner or coconut sugar

1/3C cocoa powder

1/2t vanilla extract

2T melted organic butter

1 egg- lightly beaten

1/8t liquid stevia

4t water


For coating:

1T organic butter

6oz dark chocolate (I used 85% Lindt chocoalte dark bar)

1t peppermint extract




Preheat oven to 300*


In a medium bowl add protein powder, almond flour, baking powder, salt, powder stevia sweetner & cocoa powder. Stir to combine ingredients.


In a small bowl add the vanilla extract, 2T organic butter, egg, liquid stevia and water. Whisk together then pour the wet into the dry ingredients and knead with hands or 2 spoons until dough is mixed well. Dough will be slightly crumbly. Keep working and pressing together until you can form a semi-solid ball of dough.


Using a piece of parchment paper, place ball of dough on parchment. Cover with another sheet of parchment and roll with a rolling pin until dough it approx 1/4″ thick.


Line 2 baking sheets with parchment paper and using a cookie cutter (I used a 2″circle) cut out cookies and place them on the parchment paper with 1″ spacing between them. Continue to rework dough, roll flat and cut cookies out until all dough is used.


Place cookies in oven and bake for 27-30 mins. Remove from oven and place onto a cooling rack. Cookies will continue to crisp as cookies cool. Allow cookies to cool completely before dipping.


Once cookies are cool, using a double boiler on the stove or a microwave safe bowl, add 1T organic butter, dark chocolate and peppermint extract. heat until melted, stirring often to keep it smooth and even.


Using 2 forks, dip cookies individually into the chocolate mixture and allow excess to drip off of lightly shake to remove excess chocolate.


Place dipped cookies on wax paper lined baking sheet or something that will fit in your fridge. Once all cookies are coated, place in the fridge and allow to cool and set 15-20 mins or until chocolate hardens. Remove from fridge and place in an airtight container. Store at room temperature.


Makes 24- 2″ cookies


Nutrition Facts

Serving Size: 2 cookies

Calories: 218

Fat: 12g healthy fats (almond flour & organic butter)

Carbohydrate: 8g net

Sugar: 4g

Protein: 9g

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