How To Soothe Sore Muscles After A Workout

Has the energy and vigor experienced during yesterday's workout been replaced by achy, sensitive muscles? It’s like a friendly, or maybe not so friendly, reminder of yesterday’s activity. The muscle soreness or stiffness a day or so after a workout is called delayed onset muscle soreness (DOMS), and it can happen after an intense workout or new activity. This must be part of that no pain no gain thing.

Delayed Onset Muscle Soreness  (DOMS)

DOMS is muscle pain or discomfort often accompanied by weakness, and it can rear its ugly head around 24-48 hours after physical activity. DOMS affects everyone a little differently, but the common signs include muscle stiffness, pain, and tenderness. The symptoms usually peak after about three days and then gradually taper off. The aching is a symptom of stress put on the muscle tissue beyond what it is used to.

When the muscle fibers are stretched more than normal, and stretched repeatedly, small tears called "microtears" can occur within the muscle fibers, which can lead to inflammation. During the days after a workout, the muscle begins to rebuild itself and creates new muscle fiber, and the soreness is related to the inflammation within the muscle during this rebuilding cycle.

Any movement can lead to DOMS, but the most common causes are exercises that involve repetitive contractions of the muscle, where the muscle is contracting while being lengthened at the same time. Think of the downward motion of a bicep curl. Major culprits are activities like lifting weights, hiking, a new exercise class, and even chores we don’t do every day.  DOMS may be greater after a new exercise or activity, or if the intensity is kicked up a notch, also a newbie to exercising may feel more severe DOMS than someone who hits the weights on a regular basis.

There is no simple way to treat delayed onset muscle soreness but here are a few suggestions to ease the pain:
1. Use active recovery. Perform easy low-impact exercises and stretching to increase blood flow and reduce muscle soreness.

2. Rest and recover.  Simply wait it out, soreness will go away in 3 to 5 days with no special treatment.

3. Try an ice bath or ice pack. Although scientific evidence is inconclusive, many pro athletes claim they work to reduce soreness.

Some think of DOMS as an accomplishment, others liken it to an offensive tax that nature puts on exercising, but either way it is a natural effect of exercise.  (Should the pain remain constant for longer than a few days, medical advice may be in order.

Finding Your Inner Strength

Once upon a time, you made the decision to have a family. To bring children into your life, so one day they can spread their wings and fly on a journey to be amazing people. Congratulations… You are a Mom!

I consider myself so fortunate to be one-on-on with Mom’s like you all day long, as it helps keep my life in perspective as to what strength truly means. Beyond all of the magazine and web editors, fitness experts and even male clients I come in contact with all day long… Moms are truly the busiest and hardest working people I know.

One of the best lessons that I learned from working so intimately with busy Moms is that strength is what ultimately gives Moms the power to be the amazing woman that they are.

It is true that strength can be received from many different messengers. I have personally been rewarded with strength in my life by overcoming heart-breaking losses, by courageously feeling my deepest emotions, by converting my fears into power and by receiving amazing gifts such as my children’s loyal hearts. I will tell you from experience, both internally felt and externally observed by watching my client’s achieve physical greatness, that a strong body will ultimately empower a strong mind. Real strength is not a unit of measurement or a number... It is created within.

In this “back to basics” workout, I am going to challenge you to dig deep within your soul to see how powerful physical strength can be in your life. You will be using your body weight for resistance…No fancy gym equipment or moves; Just you, your muscles and your mind.

Workout Tip:
If pull-ups are new to you, please use assisted weight on a pull-up machine, or even a chair or bench placed under your feet to push-off of. When you pull up, exhale and use your back for strength. In addition, you can lower your knees to the floor or mat to modify the pushups.

Do complete the workout in this order. Beginner’s can go one-time around, advanced participants can challenge the workout twice.

Mandatory Warm-up:
Moderate cardio of your choice, 10-15 minutes

Narrow Grip Pull Ups: 15 Repetitions
Execution: Arms are shoulder-width apart, palms facing outward in an over-hand grip.

Pushups: 20 Repetitions
Execution: Keep hips in line with your spine, abs tight, push-up and exhale as you squeeze through your chest and shoulders.

Jump Rope: 2 minutes

Wide Grip Pull Ups: 12 Repetitions
Execution: Arms are wider than your shoulders, with your palms placed in an over-hand grip.

Incline Pushups: 15 Repetitions
Execution: Upper body is higher than your lower body. You can place hands on a workout bench or platform, with feet are firmly placed on the floor.

Jumping Jacks: 2 minutes

Reverse Grip Pull Ups:
Execution: Place your arms shoulder-width apart, with your palms facing you.

Decline Pushups: 12 Repetitions
Execution: Your lower body higher than upper body. You can place your feet on a workout bench or platform with your hands firmly placed on the floor.

Jump Rope: 2 minutes

Core Circuit:
Training Tip:
When holding plank position, keep your abdominal muscles pulled-in tight. ALways remember to keep your hips in-line with a neutral spine to unload your low-back. If this is too challenging, lower to your knees to the floor or mat and push up again when you feel ready.

Plank: Hold 1 minute
Crunches: 30 repetitions

Plank: Hold 1.5 minutes
Crunches: 20 repetitions

Plank: 2 minutes
Crunches: 15 repetitions

Can Salads Make You Lose Weight?

When it comes to losing weight, salad can be your friend or foe. In its most basic form, a salad is a nutritious food with few calories. However, the ingredients you put into your salad can add up to several hundred calories. In fact, some of the salads in the "Weight Management" section at The Cheesecake Factory have more calories than a hamburger and small fries from McDonald's. Incorporate low-calorie salads into your diet to lose weight.

Salad Before a Meal

MSNBC reports that women who ate a large salad--3 cups worth--and then waited 20 minutes before eating a meal ate about 100 calories fewer per meal than those who didn't have a salad. The salad fills you up with little calories, making it difficult to eat more of the high-calorie parts of your meal. If you're going to try this as a weight loss method, you have to take care of your hunger level. Stop eating when you are full or you can actually eat more than you normally would. You must also take care that your salad contains only low-calorie ingredients, including dressing.

Making a Salad a Meal

Salads can also make a healthy meal choice, either at a restaurant or at home. If you are going to turn a salad into a meal, you need to add some protein to it to help fill you up and sustain you for several hours. Choose low-fat meats, like chicken or turkey, or a vegetarian option, like tofu or chickpeas.

Varying Your Salads

Though eating salads can be healthy, it will get boring if you are eating the same exact salad every day. Try varying your salads so that you can get the benefits of salad without the boredom. For example, one day you may have a traditional salad with lettuce, tomatoes, cucumbers and a host of other vegetables. The next day, you may want a spinach and strawberry salad with a fruity vinaigrette.

Salad Ingredients

The darker the lettuce, the more nutrition it has, so choose romaine, baby greens or spinach to form the bulk of your salad. Add a variety of vegetables. More colors means more vitamins, so add cucumbers, tomatoes, red and yellow peppers, peas, edamame, radishes or anything else that you like. Eggs, tofu, beans and meat add protein if you are making it a meal, as could a handful of nuts. A low-calorie dressing is the best choice, though you could occasionally treat yourself to a creamy dressing.

Salad Saboteurs

Watch out for items on the salad bar that can significantly increase the fat and calories in your salad without providing much nutrition. Creamy salad dressings are a big culprit, especially if you are adding several servings' worth of dressing. A single serving of salad dressing is just 2 tbsp. You should also avoid cheese and croutons, which add calories and fat. Nuts and seeds are healthy, but they are also high in calories, so limit the amount you add. When in doubt, stick to just one high-fat item for your salad.

The Best Way to Lose Weight in One Month

If your calendar is giving you panic attacks, it might be time to start seriously considering that diet. Whether you have a wedding, birthday, reunion or some other event coming up, let your calendar be your guide. Shed those pounds in just a month and prepare for the big day with confidence and a whole new look.


The Science

Fat is stored energy. Ideally, you should be able to erase the fat by working out, exercising and burning that energy. You should be able to accomplish this by eating a minimum number of calories per day, working those off and working more off to target the fat that is stored throughout your body. That should cause you to lose a pound or two a day.


The Reality

Unfortunately, our bodies are more complicated that. We need food for energy. The more energy we burn, the more we need to eat. Our bodies are more than simple machines, taking in and outputting energy. We need to be able to think clearly, articulate well and function properly. A full, healthy diet, rather than a starved one, is the only way we can do this.

Quick And Steady

Intervals of intense workouts, in the midst of steady aerobic exercise, are the quickest, most effective weight loss trips. You can accomplish this by running, jogging or swimming for 30 minutes three to five times per week. During the workout, plan five to 10 bursts of speed that last only 30 to 60 seconds. Make sure your cupboard and refrigerator are stuffed with healthy snacks. You will be hungry afterward. Don't starve yourself. Let your body tell you when it's hungry.

Stay Consistent

That date on the calendar can act as a reminder of your goal. If you stick with your plan, you will see small, but consistent, progress. Even though it is moving at a slow rate, this weight loss will be more long term. Rapid weight loss is sometimes little more than water weight, or temporary fat weight, that returns as quickly as it came off. Make your weight loss routine part of your life, even past the calendar date, for long-term, real results.

Support Yourself

Once you start getting into a routine and sticking with it, don't sabotage yourself with too many treats and large portions. Substitute breads and other starches with whole grain options, which will help support your weight loss. You don't have to deny yourself sweet treats. Look for lower calorie, nutrient-heavy options that encourage your weight loss rather than ruin it. As your big day gets closer, that chocolate cake wont be nearly as tempting as a form-fitting dress.

The Best Exercises to Help Lose Weight Fast

Weight loss is largely based on a calories in/calories out formula, where the more calories you burn, the faster you'll lose weight, according to the Mayo Clinic. While that may be a rather simplistic explanation and the truth involves a bit more--such as your body composition and genetics--the best way to lose weight fast is to focus on exercises that burn a lot of calories in a short period of time. Sure, you can lose weight by walking or doing other simple exercises, but with high intensity exercises, you can choose to work out for shorter periods or burn more calories working out in the same amount of time.

High Intensity Interval Training

High intensity interval training (HIIT) involves incorporating short bursts of very high energy into your workouts. For example, if you are a jogger, you would sprint as fast as possible for 30 seconds before returning to a slower jogging pace. An HIIT workout is short--30 minutes or less--so it is a good option for those who are busy. HIIT increases the amount of calories that you burn over less intensive activities, according to the Mayo Clinic, and you may continue to burn more calories after your workout.

Running

If you weigh around 160 lbs., running at 8 mph can cause you to burn almost 1,000 calories in an hour, according to the YuCount News from the Yuma County, Ariz., government website. Recognize, though, that 8 mph is a fast pace; it is not something you can just jump into if you are not already a jogger. When you slow down the pace, you burn fewer calories. For example, jogging at 5 mph will only burn around 600 calories.

Martial Arts

Martial arts, such as taekwondo, are also high intensity and can burn a lot of calories. You can take a class in your area. If you're not concerned about earning belts and becoming an actual martial arts master, you can look for kickboxing classes at your gym, which focus more on the fitness aspect.

Walking Stairs

Walking up stairs, whether real stairs or on a stair climber machine, can burn up to 657 calories per hour for a 160-lb. person, according to the YuCount News. If you weigh more, you'll burn more calories doing it. Additionally, walking stairs works your leg and butt muscles, which can help you to look more shapely and help to burn more calories.

Weight Lifting

Weight lifting in and of itself does not burn many calories. In fact, you may only burn around 200 calories per hour from lifting weights. However, weight training can help you to burn fat faster than some other types of exercises. The Georgia Department of Health reports that the more muscle you have in your body, the more calories you naturally burn. By weight lifting to build muscle, you are effectively increasing your metabolism. You are also altering your body's shape, which can make you look better, even though the scale says the same number.

Fat Burning Workouts for Women

Many women struggle with expanding hips and waistlines, especially as they age. Eating a nutritious diet and participating in activities that promote calorie burning can help with weight loss. The best workout program for you depends on your current level of health, fitness goals and individual interests. Consult your doctor before you begin your new workout program, especially if you have any health problems or medical conditions.


Water Workouts

Water exercises are beneficial to women of various fitness levels. Water provides resistance and buoyancy, elements that promote calorie burning while providing a level of comfort for women with physical complaints due to aging, arthritis or pregnancy. Join a water aerobics class or start your own workout with simple water walking exercises. Stand at chest level in a swimming pool and march quickly to the opposite side. Increase your calorie burn by swinging your arms back and forth from your shoulders. Add resistance tools, such as ankle weights and hand fins, to increase the difficulty of your water workout. Build up to about 20 minutes of continuous exercise, repeating your water workout at least three times each week.

Walking

Not all weight reduction workouts require special equipment. Walking is an effective way to manage your weight, improve your mood, lower your blood pressure and reduce your risk of type 2 diabetes. Start slowly and build up to include at least 30 to 60 minutes of walking in your daily activities most days of the week. Increasing the intensity and duration of your walks can increase the amount of calories you burn. Begin each walking session with about five minutes of slow walking to warm up your muscles. Follow with five minutes of stretching, focusing on your calves, quadriceps, hamstrings and sides. Follow your brisk walk with five minutes of slow walking, ending with five additional minutes of stretching.

Weight-training

While some women worry that working out with weights may result in bulky muscles, this type of resistance training can encourage your body to burn fat, even while you rest. According to Women's Health, strength training can help boost your metabolism by increasing muscle tissue. Begin by incorporating three weight-training sessions into each week. For the best calorie burn, include moves that incorporate several groups of muscles such as squats and lunges. Perform about 12 repetitions using weights heavy enough to make your final repetition difficult to complete.

The Skinny on Real Weight Loss: Calories In vs. Calories Out

Real weight loss is a simple numbers game. Truly, it is “calories in” vs. “calories out” per day. To see results you need to have between 200-500 more calories going out than coming in.Understanding what exactly makes up the “calories in” and the “calories out” is key to your success.
“Calories In” consists of every single calorie ingested in your day. Including all liquids.
“Calories Out” consists of a few numbers added together:

1.) First your BMR or Basil Metabolic Rate, this number is how many calories your body would burn just laying in bed all day. For a quick easy calculation of your BMR click here and input your height, weight, age and gender.

2.) The second number is how many calories you burn in your daily activity (not including an exercise session). For me, between teaching fitness all day and walking my dogs I burn approximately 500-600 calories in my daily activities. For someone who sits in an office and does not go out for a walk at lunch, the number can be as low as 200 extra calories a day for daily activity. Given these two examples figure out approximately where you fit in.

3.) The third number is how many calories you burn during exercise. For this number, Google your activity plus the words “calories burned.”

The best way to work your numbers is take a tally of both calories in and calories out around 4pm. By 4pm we all pretty much know what the rest of the day looks like until bedtime and you can make the necessary adjustments to hit that higher calorie out number. Weight Watchers is one excellent way to work this system and so are calorie counting apps like MyFitnessPal.

Sometimes having a number system in front of you can help take emotional sabotage out of eating and therefore making it easier to achieve your goals.

Most of us sabotage ourselves at night when we are bored, or when we stuff our feelings or don’t eat enough calories during the day. Eating enough during the day and taking a moment to examine the reason behind wanting food is a good way to identify and stop sabotage eating. As it gets later in the day turn to your numbers each time you get hungry and decide what to eat based on what they are telling you.

Sticking to this system takes a few days to get used to but the results are worth it!