Overly sore muscles, fatigue all the time and limited benefits/gains from working out are the classic signs of overtraining. Before you jump up and declare 'I have that problem' consider how the body naturally functions. We break muscles down and build them back up stronger, the same happens in many areas of our body with different tissues. Over training is one end of the spectrum, under resting is the other. The vast majority of overtraining cases are in professional athletes, people who have the time and are paid to train harder and longer. There are several reasons why you have symptoms resembling overtraining: your workout program has shifted into an intensive phase, seasonal and weather changes affecting performance and energy levels, returned to exercise too aggressively and under resting.
     A good training program will vary workout intensities and types, this is called periodization and is practiced for maximal workout benefits. Weight lifting periodization goes through anatomical adaptation (improved strength via nervous system response), hypertrophy (increase muscle mass), strength and power (strength with speed) phases. As you move through different phases you weights, reps and sets will change, but so will your muscles response to the type of workout. Muscle soreness in the hypertrophy phase is very common.
     Seasonal and weather changes affect our mood and energy levels. If you train outdoors it will affect your times running, cycling, rowing, etc.
     I am definitely guilty of returning to an exercise program after a period of time off and expecting a seamless transition. It's a big mistake we can easily fall into generally resulting in really stiff muscles. Try magnesium chloride brine to limit muscle soreness.
    The training mistake most likely confused with overtraining is under resting. This can be from not enough sleep, persistent dehydration and unhealthy eating habits. Rest is very important for recovery and is when you are actually gaining the benefit from exercise. It is important to stay hydrated as many aspects of metabolism require water. releasing stored fat to be burn actually uses up water, if your goal is to lose weight, stay hydrated. We all know the expression 'you are what you eat', don't be surprised by lack of recovery if you skip the fruits and veggies.

Dr. Nelson

     Posture effects many aspects of our life: muscle tension, emotional state, health and how we are perceived. No wonder so many people ask me about posture. First off I want to dispel some common myths. Poor posture does not lead to the extreme hunched forward posture you can observe in some elderly people. Poor posture can contribute but those extremes are the result of severe osteoporosis. Bad posture is not genetic nor does it cause scoliosis. There is a genetic component to our spinal curvatures, however that may only give us a predisposition for bad posture rather than the outcome. Scoliosis is a complex issue that can have many origins, but posture is not a contributing factor.
     Why does bad posture happen? Reciprocal innervation is a reflex that inhibitors the an muscle during a contraction. This reflex is present in subtle forms with posture. If your shoulders are rolled forward activating the pectoral muscles which in turn inhibit the rhomboids and trapezius (back muscles) creating a feed forward situation where they gradually decrease opposition to the pectorals. Basically bad posture creates bad posture. Holding postures over long periods of time, even when relaxed, creates tight muscles and weakness in the opposite muscles. In turn we become more susceptible to injury.
     Poor posture, standing and sitting, has a number of health implications beyond structural pains. Compression of the thoracic and abdominal regions can reduce lung and gastro-intestinal function. Lung function can be reduced by as much as 30% reducing your ability to absorb oxygen. The G-I tract uses peristalsis to move food through the system slowing digestions and potentially backing you up.
     Our body is constantly rebuilding itself, but it does so in the way we use it. If we are constantly in bad postures, sitting and not getting enough exercise then we slowly lose our ability to stand up straight for long periods of time.
     Bad posture can effect our emotional state, it is linked to higher rates of depression and decreased energy. A recent study showed a link between increase testosterone and decreased cortisol (bad stress hormone) with good posture.
     People with poor posture are perceived as less important and less confident. They are look overweight compared to an upright posture.
     Fortunately posture can be improved over time. The first step is awareness. Know when and where you have poor posture and catch yourself slouching. Secondly begin strengthening your mid back. I will have more on this later so stay posted.

Dr. Nelson

     Vitamin E is a fat soluble vitamin group that includes alpha, beta, gamma and delta forms of tocopherols and tocotrienols. Alpha tocopherol or d-alpha tocopherol is the active form. It is an antioxidant that is found in cereals, meat, poultry, eggs, vegetables and fruit. Vitamin E is also involved in immune function, cell signaling, regulation of gene expression, and other metabolic processes.
     The antioxidant function of Vitamin E has been researched with mixed results. Antioxidants help protect cell membranes and fats from oxidation, which can cause damage to cells. Antioxidants are thought to protect from chronic conditions such as cancer and heart disease. Vitamin E has been studied in respect to Coronary Heart Disease, Cancer, Eye health and Cognitive function. Vitamin E is likely not the sole factor in protecting against these ailments as there are studies that show benefits and studies that show no relationship.
     Fat soluble vitamins can be stored and accumulated in fat cells. There is a risk of excessive consumption. The recommended daily intake is 22.5 UI/day which can be achieved on a balanced diet alone. The upper limits of vitamin E intake are 1500 UI/day and are not recommended unless consulting with a physician.