Quick Muscle Recovery Secrets

Making a lifestyle change is one of the hardest things in the world. Especially when it comes to eating clean and maintaining an active routine. What is even more difficult is when every single fiber in your body hurts after a good workout.

Ever been there? I have so many times and it can delay progress when you truly feel like you can’t move.

WHAT IS MUSCLE SORENESS?

It is technically called DOMS (Delayed-Onset Muscle Soreness) and this is the pain or stiffness you feel 24-72 hours after activity your body is not used to.

This pain is caused by tiny tears and inflammation in your muscle fibers.

Luckily this only usually lasts a couple days until you start feeling relief. This pain is felt by beginners as well as professional athletes.

Below is a list of things you can do to help.

 

WARM UP

The best thing you can do is warm up and activate the muscles you are fixing to work. During this warm up, you want to increase your heart rate and get the mind-muscle connection ready.

WATER

It is so important to stay hydrated. When we sweat, it is imperative to replenish electrolytes and sodium. Water is an important part of every day nutrition but if you are planning to workout, make sure you have hydrated to help prevent cramping and soreness. Another good supplement is BCAA’s (branch chain amino acids). I drink these during my workout. All it takes is a scoop into your water. These are amazing for recovery and hydration. I have linked the one I use below.

https://1stphorm.com/products/bcaa/?a_aid=TiffanyDawnFit‘]

CORRECT FORM

Always make sure you aren’t using so much weight that it compromises your form. Use slow, steady movements and no jerking. This will help prevent injury which will delay your performance and results.

STRETCHING

After an intense workout, it is important to stretch out the muscles you have just worked. I am a firm believer in stretching. I find it relaxing and a good way to decrease heart rate and cool down.

AFTER WORKING OUT:

ICE

I’ve seen a lot of top athletes that ice after each workout. Of course we all know ice helps with inflammation so I know it can’t hurt. Only reason I don’t ice or do ice baths is because I HATE being cold. HAHAHA!

HEAT

Not directly after your workout but once you feel the soreness setting in, a hot bath or heating pad will help relax the sore muscles. I also LOVE the sauna if you have access to one. The sauna is an excellent way to rid the body of toxins and warm up the entire body to relax stressed muscles.

MASSAGE

A massage or even home techniques will help immediately. Get a tennis ball and roll it up and down the sore muscles. Also foam rollers work wonders!!  Be gentle!

MOVEMENT

Don’t let the soreness stop you from continuing. When you keep going and do some light activity or cardio, you will increase blood flow and circulation and help your body rid that lactic acid buildup. It helps, I promise.

 

Just remember that beginning a fitness journey does not produce overnight results. You will hurt, you will be challenged and you will probably fail and come back more than once. THAT IS OK!! Listen to your body, don’t make silly excuses and take care of yourself!

Let me know if you need any help or motivation along the way! This is my passion and I am so excited for the road I am on! JOIN ME!

 

Love you all,

TIFF

 

 

Finding the right fitness community for you

So a lot of you have been asking how to know what type of gym or group you would fit in to. Well there are all kinds and not every type of community is for everyone no matter what you are told. Let me tell you of a few and you can decide for yourself. For me, I fit into the gym. I love to lift weights and I have done it for a long time so it is no longer intimidating to me. Below are some different types of atmospheres.

1. Gym – The music is blaring or you have your headphones on. Everyone is in their own zone. The weights are hitting the ground or making noise, there is grunting lol (obnoxious at times). You do your own workout, push yourself, come up with your own splits, load your own weights, re rack your own weights, etc. I love this because I am more of a loner when it comes to working out. I like to variate and try new things and see how it affects my body.

2. Group Classes – The instructor will pick their own music, everyone is in this together. The instructor will tell you exactly what to do and will probably even demonstrate. They will push you and the group. The class is already put together, the instructor has already decided what you will be doing. This is good for those that just want to come in and have it all planned out and just go. If you have a group of friends that go to these classes with you, it is also good for accountability purposes.

3. At Home Workouts – You are home in your own environment, you choose your music, if any at all. Usually you already have your workout written down or you are going to do some type of video. This is good if you are recovering from something or have kids and just can’t make it to the gym. I find it harder to get a good workout in because I usually get distracted and don’t finish.

4. Crossfit – These are group based usually in a crossfit gym. You usually have an instructor and they choose the W.O.D (workout of the day). Then you proceed to get rep maxes which are usually timed. Most workouts are actually based off of time. It is very fast paced but you get a KILLER workout in a very short amount of time. This is group based most of the time and is pretty extreme. It is a great way to get in shape and one of my favorites! Must have good form and know your lifts. If not, the instructors can work on them with you.

I know everyone is different, some people thrive where others don’t. I thrive in the gym. That is my comfort zone and where I feel I get the most out of my workouts. I know some girls who kill their spin classes (PROPS). That is just something I am not comfortable with.

I hope this helps a little bit to show you different types of working out. There are so many more but these are the main ones I am asked about. You guys let me know if you have any more questions and I will gladly help you out!

HAPPY MONDAY!!!