How to Overcome Sore Muscles!

Hello everyone! 

After a hard week of our new fitness workout plans we all have made, you're feeling great and ready to take on the world right!?… Well you might feel like Superman or Wonder Woman, but i sure feel sore from this past week and using muscles in my legs i barely use ever while playing volleyball. To help you guys, and myself, i'm going to give some options on how to help that soreness in your body!

First off… 

What's causing your sore muscles?

- You did an activity you're not used to (like running a marathon when you normally jog just a few miles)

- You suddenly kicked up your excercise intensity level or increased the length of your workout.

- You did eccentric exercises, in which you lengthened instead of shortened your muscle (like walking downhill or extending your arm during a bicep curl).

These changes to your exercises routine can lead to tiny injuries called micro damage ion the muscle fivers and connective tissue. About a day later, you'll start to feel sore. :( 

Treating Sore Muscles and Joint Pain

There are a lot of questions whether to use heat or ice on sore muscles or joint pain. Experts say indirect ice - - ice pack wrapped in a thin towel -- is best for immediate relief. 

Heat feels great while it's on but its not going to lessen the damage or make it go away anytime soon. What i recommend doing is ice the sore area right after the activity to reduce inflammation then using heat later to increase blood flow to the area. Heat also can help relive joint pain. 

Do easier exercises to help the soreness such as walking or swimming or yoga. Keeping the muscle in motion can also help provide some relief. Take it easy when you have sore muscles because you won't be breaking any records when you're sore!!!

Preventing Sore Muscles and Joint Pain

Its easy! Warm up before you exercise and save the stretching for afterward, when your muscles are already warm. You can stretch a little before your workout but it is more effective to prevent your sore muscles by stretching after exercising.  

*A couple natural substances have been known for preventing sore muscles, including vitamin C.

TIPS to Avoid Sore Muscles!

*Ease your way into your exercise routine. Start off with lighter exercises and gradually build up! Experts recommend to increase your exertion level by only 10% at a time.

* If you have joint pain, you might be tempted to curl up in bed. Though one of the best things you can do for your joints is to exercise. Weight-bearing exercises can help strengthen the muscles that support the joint. Just be careful not to exercise to the point of pain or else your not doing your joint any favours!

its best to stay active and exercise in a way thats comfortable for you because the temptation to curl up in bed when you have joint pain is always there

Even this little guy needs to stretch to avoid sore muscles! :) 

I hope this helps :) 

 

5 Awesome Ways to Stay Active During the Winter!

Keep winter fun and active by trying out one or all of these awesome activities during the winter :)

1. Skating!

Skating doesn't have to include playing hockey, it could just be going on the canal and skating as far as you can with friends and family. Skating is a low-impact sport that improves balance and increases endurance.

2. Sledding!

Grab the sleds and get some friends and go sledding. Not only is this fun, but going down the hill means going back up again! A hidden hill workout which does get tiring after awhile!

3. Yoga! 

Maybe you're not a person who likes to go outside and enjoy the snow, so why not stay inside and do some yoga... but don't do it alone, it's a lot more fun to do with other people and you all benefit from it. You'll become super flexible and increase your muscle strength!

4. Skiing!

Cross country skiing is great for all fitness levels and its so much fun while poses low-injury risk compared to its downhill cousin. It also works out the whole body: traversing the terrain with poles takes upper body strength, while gliding on the snow works the legs and lungs.

5. Snow Trails!
Walking through the snow is a great way to get some fresh air and get some exercise to clear the mind and brain of thoughts and to just enjoy nature at its finest. You can feed the chickadees seeds or bring some snowshoes and tread through the tracks. This a great form of exercise to get the blood pumping and fresh air through the lungs.

If you choose to do any of the 5 activities this winter you will surely be having an awesome time and having fun getting fit! :) have a great winter everyone!!

5 Ways To Stay Motivated to Exercise Regularly

Yes everyone has had their off day(s) where working out is just NOT happening. Though some days it could simply be because of lack of motivation. Saying and doing are TWO completely different things, like saying you'll do that workout after school and then 7pm passes and you're occupying yourself with unimportant things so you can avoid the workout you said you would do earlier in the day.

* Well here are 5 simple steps to get you into the motivational mindset you need to accomplish good things to your body!! :)

 
1. Change your perspective :) 

Shift your thinking from couch potato mentality to thinking like an athlete. This might seem hard to do for some of you but its not as bad as you think.


Just think of working out as a positive thing and get pumped at how awesome you'll feel after working out and putting forth your best effort in each workout or run you decide to do! By you working out and making it a regular habit, the people around you will notice the positive effects its having on you and then they will feel motivated to do the same! :)

2. Set a goal!

Setting goals are the best way to get motivated! That first 5k you make a goal for is exciting but it takes training and work to get to that point in your fitness to accomplish this goal you've set for yourself. Make sure whatever goal you set for yourself is realistic and attainable and that you reach that goal in a set time period you set for yourself (write it on your calendar or make a countdown to the number of days to your race to get you pumped).

Your goal doesnt even have to be to finish a certain distance for a race it could be to fit into those tight jeans at H&M or to get a beach bod for the summer... whatever it is write it down and put it somewhere you can see it everyday to keep that goal in your mind :)

3. Schedule a regular workout time

Some of the most committed exercisers do it everyday before the sun comes up or at night after school/homework etc... whatever the schedule is that suits you, be sure to mark it on your calendar and stay consistent and stay diligent to the set dates you marked down! Try to build in an hour each day to be good to your body, and to work towards your set goal! Keep positive and motivated while you do! :)

4. Think FUN and variety!!!

By nature, humans need change and variety to stay motivated so we don't get bored and less motivated to complete your set goal! Have fun but work hard while doing it! :)

It could be toning your body with an abs video or doing a Tabata workout but making it fun could be blasting your favourite music in the background so you have something to listen to so to give you a little extra boost of motivation... yet fun! Think movement thats more like recreation to you like taking a dance class or a Zumba class weekly, swimming or even playing sports with family and friends :)

Being active is fun and doesn't have to be boring at all!

5. Reach out for others for support

Sometimes working out and keeping you motivated requires something there to help you along the way. Having a friend that shares your interest in running would help keep you in the zone to run because you can keep each other pumped and committed to showing up to scheduled runs :)

                                                  **************************

Start thinking yourself as an athlete, and not a spectator. Set goals, get a friend, mark it on your calendar and have some fun! You'll be setting yourself a lifetime of better health, more happiness, and more energy for everything else in your life.

This is my free week!!

Butt Workout

Shape That Butt!

All the ladies want it, that nice round bottom that you see in the magazines and on workout videos. To be able to wear skin tight pants with the nice new behind you've got. It takes work but it doesn't take much more than commitment and determination for that round bum!

What makes your butt nice and round are the glutes. The butt consists of three main muscles: the gluteus maximus, gluteus medius, and the gluteus minimus. They help us move our legs in all directions. Because they're connected to the hips, the lower back, and the legs, strengthening the glutes can help stabilize the back. 

"Realistically, say experts, you can improve the strength and shape of your butt with diet and exercise. But if you're expecting to look just like that picture in the magazine, you may be disappointed."
.............

Don't be discouraged! let's work that butt!!

The Butt Workout: 6 Excersises for Glutes

After a brief warm up of your choice to get the blood pumping you can try these 6 "butt-bursting" strength excersises (aim for 3 sets of 10 to 15 reps of each)... Don't forget to stretch your glutes before!!! :) 

1. Squats

Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes












2. Lunges


Beginning with your feet parallel and hip-distance apart, take a giant step forward or backwards. Slowly lower your body, bending both knees. Bend your knees no farther then 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat









3. Bridges 

Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings (backs of the thighs) until you've created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time










4. Step-Ups


Using a weights bench (a step would work, too), step one foot on top, then push through the top leg and glute to lift the bottom leg up and tap the bench. Lower and repeat using the same leg. Add hand weights or a knee lift with the tapping leg for a greater challenge





5. Leg/Hip Extensions



Using a slow, controlled motion, extend the leg behind the body while squeezing the glutes and keeping the torso stable. Do three sets of 15 repetitions, then switch legs









6. Skater Plyos


Standing with feet under hips, take a lateral (sideways) hop to the left on your left foot while coming down to touch your right hand to the floor. Alternate sides and try to complete three sets of 20

Keep Smiling and work hard, you'll see results as you put 100% effort!! :D

TABATA workout

Tabata Workout

The name Tabata came from the Japanese physician, researcher, Dr. Izumi Tabata. He conducted a study using interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated 8 times.

These intense workouts burn fat really easily when given 100% effort. It consists of 4 different types of workouts done in 16 mins. you would do the first workout for 20 seconds and then with a 10 second rest (aka. 20/10 sessions) and then you would do 8 repetitions of this workout and then move to workout 2. 

The full body Tabata picture is showing 4 possible Tabata workouts you could do which work on different parts of the body; Cardio, Upper, Lower and Core

Choose one of these or make a Tabata workout of your own and give it a try! Or get a group of friends and get pumped with this awesome workout that will make you feel  great afterwards! Remember... NO PAIN, NO GAIN.

45 minute Full Body Tabata Workout - Youtube

Check out this video to try out a Tabata workout for yourself! Remember to keep smiling! :)