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

 

 

Tips to Become a Morning Person

Ugh Mornings. So I will be the first to tell you, I am so not a morning person. I have struggled with it for years. Well, actually my whole life if we are being honest. Haha. I hit snooze about 4-5 times every single morning, I have to drag myself out of bed. I don’t like to talk to anyone and I am slightly grumpy lol. I have always been that way and frankly it is rather annoying to me and I am sure others around me. I have made it a point to try and do some things to change it. I would give anything to be a morning person. So I have put a list together for you if you want to try it with me! These are the things I am doing every day. 🙂

~ DAILY TO DO LIST
I write out the night before everything I have to do the next day. Sometimes I will use my phone but I am old school and bought a cute Erin Condren Planner and use it every single day. It
really helps me organize my thoughts and makes things much less stressful. I am EXTREMELY forgetful so this helps reduce the anxiety of forgetting things also. I linked the one I use below.

~ HAPPY MUSIC
I am a country girl so I love me some country music. Sometimes I will be feeling some R&B, it’s really whatever I am in the mood for and will make me feel good at the time. Music is life in
my opinion and you will rarely find me not listening to it. In the mornings, it really gets me going.

~ A GOOD BREAKFAST
I LOVE breakfast and all breakfast food. It’s my favorite meal of the day and the most important for me. I make sure to eat something with protein and also carbs to keep me energized
throughout the day. You can never go wrong with eggs and Oatmeal (I like to put berries in mine). COFFEE!!! Coffee is a must for me. Please don’t skip your breakfast.

~ NATURAL LIGHT
Open some dang windows! My house feels like a dungeon sometimes because I like to keep it cozy but sometimes I need light! Not a lamp but some sunshine!!

~ MEDITATION/PRAYER
This is honestly one of my favorites. I like to put on some soft music and just sit, stretch, and reflect on life and how I am feeling. With kiddos, it’s hard to have “me” time. So when you
get a little time to yourself to just stop and gather your thoughts, it really helps set the tone for the day.

~ LARGE GLASS OF WATER
Water first thing in the morning kick starts your metabolism and helps activate your internal organs. Gets everything pumping and moving for the day!

These are just a few things I have really started incorporating into my mornings. They have honestly all helped me with my moods and fatigue throughout the day. There are some days I slack off and then I feel like I have a crappy rest of the day or I feel rushed. Those first 10 minutes after you wake up are the most influential time, so make sure you start a routine and stick to it.

I also have to really watch the time in the evenings. I am a night owl and feel like I can get more done in the evenings. It’s also very hard for me to shut my brain off so I allow myself about an hour every night to really fall asleep. Crazy Right? I wish I could just shut it off!

This kind of change has taken some commitment. At first, it is really difficult. It’s almost like retraining your mind and body. But with consistency, it is doable! Trust me, it’s completely worth losing that extra 30 minute snooze time.

Do any of you have any other tips or ideas to make mornings more enjoyable??