So last week Maggie started making some of the changes I recommended but was faced with usual soreness for someone starting a new workout regiment and overwhelmed with all the changes I recommended. I know I'd like you to make all the changes I suggested dear but it is just as important not to bite off more than you change chew.
Continue to dig deep not only for yourself but the example you want to set for your family. The little's in our lives see and repeat everything we do so we need to provide positive and encouraging examples to them. You are off to a great start! Keep it up!
When getting back into working out you can get very sore as if your muscles are screaming for air making it hard to everyday tasks. I know those days of trying to get off the toilet to get back to your desk and it takes all your might just to stand up. Here are four keys to reduce delayed onset muscle soreness (DOMS);
Keep moving. use a long dynamic warm up before your next workout. The is where stressing the importance of proper warm up and cool down comes in.
Mobility/stretching. A great resource for mobility work is through Dr. Kelly Starrett of Mobility WOD. Don't forget to use your foam roller and do plenty of stretching.
Drink LOTS of fluids. Remember your water intake for the day should be 1/2 your body weight in ounces plus 8 ounces for every 15 minutes you exercise. Remember to cut out the sugary drinks.
Anti-inflammatories. I am a big fan of natural anti-inflammatories such as tumeric (from the curcumin family), ginger, bosweilla, quercetin, calcium and magnesium in appropriate ratio, probiotics, specialized pro-resolving mediators, and fish oil. Typically non-steroid anti-inflammatories (NSAID's) only mask the pain and do not help the healing process and can even increase scar tissue formation. In fact, NSAID's don't allow soft tissue, bone, muscle, or cartilage to heal, as well as cause leaky gut, whereas natural anti-inflammatories reduce pain and promote healing. Also there are no side effects of natural anti-inflammatories unlike NSAID's. More on this another time.
When to know to push through a pain or not?
Is your pain unusually sharp? Have you had the pain before? Are you suffering from intense delayed onset muscle soreness because you haven't worked out in a while? These are questions to ask. If you can't perform normal movements you may want to get looked at by a professional.
Whether to take a day off is up to you. It is always good to consult with your care provider or in your case, your husband (he's super smart in a sexy way). If you can push through without causing more injury go for it. Typically I recommend working out two days in a row and take one day off (or active recovery i.e. a walk with your husband/daughter/dog, do yoga, foundation training, rehab exercises, etc). For example, work out Monday and Tuesday, take Wednesday off and repeat. I'd like you all to think about this quote from the author Og Mandino when striving to make changes in yourself;
"And most of all I will love myself. for when I do I will zealously inspect all things which enter my body, my mind, my soul, and my heart. Never will I overindulge the requests of my flesh, rather I will cherish my body with cleanliness and moderation. Never will I allow my mind to be attracted to evil and despair, rather I will uplift it with knowledge and wisdom of the ages. Never will I allow my soul to become complacent and satisfied, rather I will feed it with meditation and prayer. Never will I allow my heart to become small and bitter, rather I will share it and it will grow and warm the earth."
#Lifesanadjustment #Betheexample #Striveforprogress #Doit