<h1 style="text-align: center;"><span style="color: #993366;"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT'S TIME TO BACK OFF!</strong></em></span></h1>
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<h3 style="text-align: center;"><span style="color: #993366;"><em><strong>"When could it be time to back it off – exercise that is"</strong></em></span></h3>
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<h4 style="text-align: center;"><span style="color: #993366;"><strong>Below are 3 classic ‘signs &amp; symptoms’ that could indicate value in backing off your current exercise commitment.</strong></span></h4>
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<h3><span style="color: #993366;"><strong><em> Poor sleep (and remember sleep is King)</em></strong></span></h3>
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<h5><span style="color: #008080;"><strong><span style="color: #993366;">Meaning:</span></strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class="alignright wp-image-3817" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png" alt="2000px-Complications_of_insomnia.svg" width="178" height="159" />while feeling completely exhausted you're struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>
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<h4><span style="color: #993366;"><strong><em>(Possible) Reasons</em></strong></span></h4>
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<h5><em><span style="color: #008080;"><strong><span style="color: #993366;">a) Physical exhaustion</span></strong>– usually a result of an extended exercise session (as in duration), and usually this has been the first time you're performed over this (longer) time period.  It's likely your neuro-muscular system is still on overdrive – as in a hyperactive state.  From your brain to your muscles, to an increased (body) temperature struggling to cool itself, to gut instability, it is difficult to switch these stressed systems off post an over-extended session.</span></em></h5>
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<h5 style="text-align: center;"><em><span style="color: #ff0000;"><strong>I can't ever remember sleeping well post an Ironman Event.</strong></span></em></h5>
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<h4><span style="color: #993366;"><strong><em>What could you do? </em></strong></span></h4>
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<h5><span style="color: #008080;"><em>Consider my recovery (de-stressing) tips in the <span style="color: #0000ff;"><a style="color: #0000ff;" href="http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/">Born to Run</a></span> section.  Personally I love to spend 2 minutes post session with my legs up and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to anything but Triple M radio.  I would also take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>
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<h5><em><span style="color: #993366;"><strong>b) Mental exhaustion</strong></span>–<span style="color: #008080;"> I'm referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class="alignright wp-image-3819" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif" alt="8456188296_c28f171779_o" width="195" height="143" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived 'next day' challenges will make quality sleep even more demanding.</span></em></h5>
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<h4><span style="color: #993366;"><strong><em>What you could do?</em></strong></span></h4>
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<h5><span style="color: #008080;"><em>Consider using the 'free' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class="alignright wp-image-3816" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg" alt="download (1)" width="108" height="108" />only.  Even a 15 minute brisk walk will usually do the trick.  I've seen this offer the perfect dose for encouraging 'muscle' rest &amp; recovery – leading to improved sleep.</em></span></h5>
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<h3><span style="color: #993366;"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>
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<h5><span style="color: #008080;"><strong><span style="color: #993366;">Negative defaults</span></strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class="alignright wp-image-2760" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg" alt="brainnnn" width="147" height="198" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.<em>
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<h5><span style="color: #008080;"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>
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<h4><span style="color: #993366;"><strong><em>What you could do? </em></strong></span></h4>
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<h5><span style="color: #008080;"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.
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<h5><span style="color: #008080;"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>
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<h3><span style="color: #993366;"><strong><em> A niggle just won’t go away!</em></strong></span></h3>
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<h5><span style="color: #008080;">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class="alignright wp-image-3818" src="http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg" alt="images (1)" width="250" height="140" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>
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<h4><span style="color: #993366;"><strong><em>What you could do?</em></strong></span></h4>
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<h5><span style="color: #008080;"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>
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<h4><strong><span style="color: #333399;"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>
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<h4><strong><span style="color: #333399;"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>
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<h3><span style="color: #993366;"><em><strong><a style="color: #993366;" href="http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>