Tuesday, January 8, 2013

Tired, Sore, Fatigued?

You have pushed yourself hard all week long - You have Pushed your self to the absolute limit doing your workout programs or working out at the gym. You feel tired, rundown, fatigued, and are aching, all to make you think "Why am I doing this to myself?"

Most people don't feel sore until about 12-36 hours after a workout. This type of soreness is called delayed-onset muscles soreness or DOMS. This normally occurs after you have just started a new activity (Workout program/Gym Routine).

DOMS can hit you out of nowhere. You may thing that that workout wasn't that bad or it didn't effect you and then out of nowhere it HITS you. You wake up the next morning stiff as a board.

Below is a list of things you can do before and after your workout to make you feel GREAT!

Make sure your body has fuel - This is really a personal preference but I like to eat something small before I workout. Usually it's half a banana. This can help give your body some energy.

I also like to take my Energy & Endurance to help me really kick some butt during my workout. It is great. Mix the 2 scoops with water and 20 mins later - Feel great & ready to go. No jitters and No crash!!

Make sure you get enough sleep. If you aren't getting enough sleep your workouts are only going to make this tiredness feel worse. HOWEVER, don't use not having a goodnights sleep as an excuse not to knock it out. Drink some E&E and knock it out and get to sleep early that night. Sleep can also effect your weight loss!!

Beachbody programs are made to start off gradually instead of just throwing you into it. But, if you are staring a new workout program you should always start out slow so you don't over do it and hurt yourself.

Warm-up before a workout. This will get your muscles warmed up and stretched before getting in to the dirty work.

After a work-out you should ALWAYS Stretch your muscles.

Don't exhaust yourself! If you are feeling completely out of breath and fatigued, decrease the intensity of your workout!
-Take more breaks & Drink more water but DO YOU QUIT!

Drink PLENTY of water. Dehydration can lead to being fatigued.

Drink the p90x Results and Recovery Formula is GREAT for helping with soreness. Drink this after your workouts and it will help reduce the stiffness and aches the next day, so you can really push through your workouts. It taste great and has the nutrients your body needs to recover quicker.

Eat something after your workout. Eating a mixture of protein and complex carbs within 90 minutes of working out will help you repair your muscles and give you energy. Some great snack ideas include

SHAKEOLOGY!!! Nothing BETTER. It has the perfect combination of protein and carbs. It also has all the amino acids and nutrients your body needs to recover. PLUS it's super easy to make and you don't even have to think about it and honestly it's the best post workout meal I've ever tasted. Think MILK SHAKE! My favorite is the chocolate. Blend up with Unsweetned  1 Cup Vanilla Almond Milk, 1/2 of water, 1/2 Banana, some pb2, and handful of ice. THINK CREAMY PEANUT BUTTER CUP!

Nuts and a piece of fruit. All natural, unsalted almonds give you that protein and complex carb. Perfect combo for any snack during the day. 

Greek Yogurt with some fresh fruit. My favorite is Greek Yogurt, drizzle of honey, and some blueberries or peaches. 

Or crazy enough ... TUNA!! Have a tuna fish sandwich on wholewheat bread, mixed with brown rice, or on a salad. My favorite Tuna fish recipe is a little bit of greek yogurt and avocados mixed together. It gives it that creaminess with out adding in a ton of fat and calories. Tuna is great because it has those amino acids your body needs to recover. 

I have been sore many many times. Every time I change up workouts and start a new workout I get that soreness creeping in. The best way to soothe your achey muscles 

Apply a cold pack to the sore area. 
Get a massage or massage the area that is sore. 
Give it time soreness should go away with in a few days. 

I know that being sore is no fun, but it does show you that you that your body is changing and working out muscles it hasn't worked in a long time. Yes, it can be painful!! I hope that these tips help you recover quicker and push through those workouts. I'm here to motivate you and help you in anyway I can. Don't let soreness be your excuse that you miss out on your workout. Rest is important for your body but instead of quitting take more breaks and do a little less impact until you recover. 

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