Tag Archives: resolutions

Motivational Monday: Greatness

13 Aug

Happy Monday!!! How was your weekend?  I wanted to start off this week by talking about greatness.  Over the past few weeks we have seen some of the most talented athletes perform some amazing feats.  From death defying dives off a 10 metre platform to the grace and beauty of gymnastics, and the hardcore endurance of the marathon runners.  One thing all these participants have in common is greatness.

But they didn’t get to this point overnight.  It takes years of hard work, and dedication to make it to the top!  And along the way there are many triumphs and tribulations.  If there is one common theme among the athletes I’ve heard from it’s this: each one had a less than ideal lead up to the game, yet there determination and self belief never wavered.  It was mind over matter.

But greatness isn’t reserved for a select few.  There is greatness in each of us.  It is just a matter of finding out your strengths and working towards a goal.

No dream or aspiration is too large to obtain if you are willing to work hard to achieve it.  Just like the humble lump of coal can become a dazzling diamond, you too have the potential to be something great!

Here’s to a week full of greatness.

-Sarah xo

If you could compete in any Olympic sport, what would it be?
We are all great! Tell me one thing that’s great about you?

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Mind over matter

4 Aug

Your mind can be your greatest ally or your worst enemy at times, especially when it comes to health, wellbeing, and even sports performance.

The London 2012 Olympics sees some of the world’s greatest athletes falter under extreme pressure, or an underdog exceed everyone’s expectations.  All the competitors have proven their ability to make it to the top, however, athletic talent is only one factor to the equation.  Being in tip top physical shape is essential, but the power of a performance is also determined by the mind.

Strong mind, strong body

Sports psychologists help athletes deal with the incredible pressure using various relaxation techniques, positive psychology, and one of the most important: visualisation. The power of visualisation and mental training is tied to one important physiological fact: the mind knows no difference between an actual and an imagined activity.  “From the brain’s point of view, when you create an image of an act, that fires off the same neurons in the brain as physically performing the act,” says Victorian Institute of Sport sport psychologist Paulette Mifsud.

“The signal strength, if you like, is greater when you actually perform the act – when you actually lift your leg as opposed to thinking about lifting it – but the neural pathways are the same. And so visualisation strengthens that neural network so it’s more accessible, and becomes the pathway your brain follows naturally.” (Quote taken from ‘All Psyched Up’ by Amanda Hooton, Sydney Morning Herald 2012)

But this technique is not just for the elite.  Visualisation, relaxation, and positive psychology can improve all areas of your life!  Here are a few simple ways they can help:

1.  Heal with hypnotherapy

This alternative therapy is becoming increasingly popular to treat a variety of issues including overcoming addiction, pain management, and even treating irritable bowel syndrome.  However, the exact mechanism of how hypnotherapy works is still under question.  One suggestion is that hypnosis decreases activity in the part of the brain associated with daydreaming, and lets the mind become more open or ‘susceptible’ to suggestions (Source).

To read more articles on self-healing click on the image above.

Putting theories aside though, the benefits of hypnotherapy are becoming more recognized by the scientific community, and particularly for the treatment of irritable bowel syndrome.  I can personally say that I’ve tried it and noticed a marked improvement in my symptoms.  The process includes deep relaxation and training your brain to imagine your gut working synchronously and harmoniously.  It is also important to repeat these visualisations often, so they become the new ‘normal’.

Hypnotherapy can help a variety of ailments, and has few drawbacks compared to say drug treatments, making it an ideal choice to consider to improve your health.

2.  Think yourself stronger

As stated above, muscle strength is not solely determined by the size of your biceps.  Sure size does factor into the equation, but it is your ability to use those fibres which ultimately determines your strength.  So how can you improve your neural network and get fitter faster?

The easiest way is to ‘put your mind into the muscle’.  When working a muscle, such as your biceps, visualise and feel those muscles contracting as you progress through the movement.  The benefits of this technique include greater activation of the muscle, as well as more focused training because you are more ‘present’ in the activity.  Try it today and you’ll be reaping the rewards in no time!

3. Reduce stress and balance your body’s hormones

Stress is literally a killer.  Even though we’ve caged all the predators, our primal ‘fight or flight’ response remains unchanged.  When we detect a threat, our body sends out hormones that stimulate an increase in heart rate and breathing, among other things.  The problem is that these days we’re no longer fighting off lions and tigers, but mortgages, final exams, and the rising cost of living.  And so the stress becomes chronic and can lead to high blood pressure, heart disease, obesity, and even a decreased immune system.

This interesting documentary looks into the chronic effects of stress on the body. Click the image to watch online.

So how’s a modern day gal or guy to cope?  Learn to relax by controlling your breathing.  Simply close your eyes, inhale for a count of 5, hold for 2, then exhale for a count of 5. Repeat this several times and you will find yourself becoming more centred and calm.

It is quite satisfying to know that your brain can better your health, and I hope you find my techniques and suggestions useful.  Why not try one today?  You are only one thought away from being better, faster, and stronger!

-Sarah xo

Do you use any visualisation of relaxation techniques?
How do you cope with stress?

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One step forward, two steps back

21 Jul

Sometimes despite our best intentions, we falter.  It starts with a small slip, something insignificant.  A ‘one off’ which really isn’t that big of a deal.  But then suddenly time ticks over and the trip ups start to accumulate.  And then suddenly you find yourself sliding down the mountain you fought so hard to climb up.

This is exactly what happened to me during the latter part of my semester this year.  The stress of studying, assessments, and exam preparation saw my weight take a landslide.  But no one really seemed to notice, so I just carried on as normal, telling myself that I would deal with it when exams were over and I had a break.

To be honest, I don’t weigh myself often at all, maybe once or twice a month.  I really don’t care to know that number.  I just try to tune in with how I’m feeling, how my clothes fit, and my energy levels as a guide.  By the end of the semester I felt lethargic, and weary, so I suspected my weight had taken a bit of a dip.  But I wasn’t prepared for the number that stared back at me when I hopped on the scale.

This is why I hate the scales. Seeing that number made me feel like a failure.  I felt so ashamed.  How could I be back here once again??? And so the negative thinking started…

I knew I needed to get back on track, but I just couldn’t find the energy to do so.  I slipped into what I call ‘autopilot’.  The solution was simple, but I just couldn’t seem to do it!

I didn’t dare talk about it either; instead I just blamed myself.

I think part of the problem with mental illness, whether it be depression, anxiety, mood disorders, obsessive compulsive behaviour, or an eating disorder, is the stigma attached to it.  Many of the sufferers feel like they can’t talk about what’s really affecting them because their friends, family, and society may not understand.  A lot of people just assume that those suffering choose to be a particular way, and that they should just snap out of it.  If only it were that simple.

So I’m breaking the mould and telling you that it’s ok to talk about it.  It doesn’t make you any less of a person.

Everybody has their demons.

I’m facing mine, and hope this encourages you to face yours too (whatever it might be).  I asked for help from my doctor, I talked to my friends, and I told my family exactly what I needed to get back on track.  Support is imperative.  Those who truly love you will be there for you!

The other important thing is to have a positive outlook.  Maintain optimism in the face of adversity.  Your mindset is the most powerful tool you have.

The thought manifests as the word;

The word manifests as the deed;

The deed develops into habit;

And habit hardens into character;

So watch the thought and its ways with care,

And let it spring from love

Born out of concern for all beings…

As the shadow follows the body,

As we think, so we become.

-Buddha, Dhammapada

Indian philosopher & religious leader (563 BC – 483 BC)

I’m writing this piece honestly, but I’m not searching for sympathy.  In fact the exact opposite! I know I’m strong enough to get through this, but others may be struggling and are too scared to pipe up.  So this is for them.  To say it’s ok to ask for help if you falter.  Break the stigma, hold your head high, and march towards success.

If I can do it, you can too.

If you or anyone you know is suffering from an eating disorder or other mental illness, please consider getting help from a professional.  Search for specialty services in your area, or talk to your doctor about treatment options.  

How do you stay positive in life?
Let’s share some inspirational quotes!

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More than the sum of my parts

16 Jun

“If you constantly live in a state of ‘if only…then’, you completely miss out on the joy of just being.”

Yesterday I stumbled across this quote and it really got me thinking about my past.  I used to be a very ‘grass is greener on the other side’ kind of gal. Never satisfied with where I was.  Always looking to improve myself in some capacity, believing I should be more independent, have a better job, or be fitter than a fiddle.  And while I couldn’t change some of my circumstances, there was one thing I could control: the way I looked.

If only I had straight hair…

If only I had a toned tummy…

If only

If only

If only

I was young, naive and insecure.  I truly believed that looking a certain way equated to happiness, and success.  I mean that is what the media wants us to believe right?!?! Otherwise there would be no need for make-up, or gym memberships, or the newest diet to get your bikini bod in no time.  Physical perfection becomes synonymous with happiness.  And we buy into it.

For me it meant wearing the right clothes, exercising like a fiend, and making sure my hair was just so.  From the outside it appeared that I had it going on, but on the inside I was far from happy.  I distinctly remember looking in the mirror one day and realising something that made me truly sad:  I defined myself by my looks, my physical fitness, and my diet.  But I didn’t know who I was anymore!  I think if my friends were to describe me back then it would probably be something along the lines of ‘Oh that’s Sarah, she works out a lot and eats boring food’.  After realising this I took a long hard look at the way I wanted my life to be and decided to make a change because

I am more than the sum of my parts.

I am smart, and caring, and loving.  I’d even like to think I’m funny at times too.  And surely that must count for something!  My pursuit of perfection had turned from healthy to obsession.  Untangling myself is taking time.  Letting go of bad habits and replacing them with more helpful ones won’t happen overnight.  But I am being patient, and it is paying off.

Today I am right where I need to be.  I do things for the right reasons.  I exercise to enjoy the feel good endorphins, I eat to enjoy different tastes and nourish my body, and I dress according to my personal style and flair.  But more importantly I smile!  Because I am more than the sum of my physical parts.  As I release myself from these internal struggles I start to see the world and life more clearly.  I believe we are all a ‘work in progress’, and life will continue to throw challenges our way.  However, I encourage you to embrace the struggles, as they are not a sign of weakness, but merely a way to test our will and prove our strength.

Being honest about where you are in life takes courage.  I am far from what I once was, but not yet what I am going to be.  And so I leave you with this quote to ponder…

Remember it’s never too late to change the road you’re on.

-Sarah xo

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Motivational Monday: A Picture is Worth a Thousand Words

16 Apr

Some mornings I wake up before my alarm and jump right out of bed feeling refreshed and ready to go.  Other days I feel like I need one of these to lift me out from under my cosy sheets…

And those are the days when you know you will need an extra push to stay positive so you can align with your goals, and keep on trucking.  So today I thought I’d let the pictures do the talking. Here are some of my favourite motivational quotes and pictures that I use to keep me going on those days when I need a good pick-me-up.

And some motivation to get moving and rock your workout

And remember this…

So pick the sign on the left and make it happen!

Happy Monday :)
Are you a morning person?
How do you stay motivated and on top of your game?

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Motivational Monday: Small Changes, Big Results

2 Apr

Happy Monday! Can you believe it’s April already? Time sure does fly, so it’s important to make each day count.  So without further adieu it’s time to get motivated!

Over the weekend I read a great article called The Law of 10% by Mark Ottobre from Maximus Mark.  Originally applied to the financial world, Mark applies this law to the health and fitness industry, showing us that small sustainable changes equate to lifelong wellbeing.

The Law of 10% in relation to your finances is quite simple: save 10% of your annual income every year and don’t touch it.  It is a slow and steady build up of wealth, but it works. After many years you will have a nice sum of money, and will have learned the skill of saving!

But how many of us actually do this?

In general we are always looking for the next ‘get rich quick scheme’.  And when that one doesn’t work out we move on to the next, losing a great deal of wealth along the way.

Avoid the money traps!

The same can be said for the health and fitness industry.  Fad diets, exercise equipment gimmicks, and ‘magic pills’ all buy into our fast fix mentality.  We want instant gratification, and when it doesn’t happen, we give up or move on to the next ‘big thing’.  It ends up being a vicious cycle of weight loss, followed by weight gain.  Not to mention the associated emotional roller coaster which can be exhausting.

Fad diets don't work

I wonder how many people actually bought one of these?

So here’s a radical idea for you – why not apply the Law of 10% to your health and fitness goals? 

It’s as simple as this:

  1. Focus on one small change that is sustainable and practice it often.  Choose something simple like walking for 10 minutes every day.  Over time this task will become an unconscious habit.
  2. Now that you’ve formed one healthy habit you can add to your wellbeing ‘bank account’.  Repeat step #1 and add something new into your routine. This time it could be a 20 minute walk each day, or swapping juice for water at meal times.

The truth is small changes equate to big results over time.

The person who makes health and fitness their lifestyle will win in the long term.  And if you still aren’t convinced, here are a few examples of how smart swaps will give you lasting results.

  • Swap driving for walking. Taking 10,000 steps per day (about 5 miles) can add up to two or more kilos of weight loss per year
  • Swap a large full-fat latte for a small skim latte – save 644kj per coffee. That adds up to 167,440kj in a year!
  • Short on time? Swap your usual 30 minute jog for 10 minutes of skipping rope.  Skipping rope at 120 turns per minute burns 150 calories, which is about the same as a 30 minute jog.
  • Training for a fun-run? To prevent injury don’t increase your mileage, or your time, by more than 10 percent per week.  This way you’ll make it to the starting line in tip-top shape.

The Law of 10% seems small but the results are mighty.  I have focused on its application to the health and fitness world, but in actuality it can be applied to all areas of your life.  So delay instant gratification and instead focus on lasting results.  Remember, slow and steady wins the race!

 What small change will you focus on this month?

Any specific goals for April you want to share?

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Weekend Link Love

1 Apr

It’s time for another edition of Link Love.  But before we get started with that I wanted to give you guys an update on a few things like my fitness routine, how the hypnotherapy is going, and a few other random things.

LiveFit Trainer

I can’t believe I’m actually in Phase 3 of LiveFit Trainer. I’m really proud of myself for sticking with the program and can’t believe there are only 4 weeks left until I finish.  I haven’t followed the program 100% though.  I don’t do as much cardio as the program advises, or follow the nutrition guide provided. Instead I have focused on increasing my strength through the weight training, and going for brisk walks because I love them.  I also tend to have more rest days than advised to let my body fully recover. This way I am able to put in my best effort every time I hit the gym.

The Results so far…

I have definitely noticed that my strength and stamina has increased dramatically from the consistent training, and that my posture is better too!   I have added some muscle to my frame and am feeling pretty toned and terrific.  I’ve been taking progress shots along the way and can’t wait to share those with you when I finish the program!

Hypnotherapy

A few weeks ago I told you guys I was going to try hypnotherapy to ease my irritable bowel symptoms.  So far I’ve had 3 sessions with the therapist and have 2 more left.  It’s been an enlightening experience and has helped me considerably.  The most important thing I’ve learned is that I have to take time out and de-stress.  And this has been HARD! The program requires that I listen to a recording everyday that goes for 30 minutes and helps to soothe the gut by taking you through some guided imagery.  At the beginning I really had to force myself to do it, but now I look forward to the relaxation.

In our sessions the therapist has also provided me with some valuable tools that have helped control my symptoms.  Hypnotherapy for IBS works on the basis that there is a large connection between what goes on in your brain and your gut.  By empowering your mind and visualising yourself healthy you should be able to reduce your symptoms over time.

My thoughts so far…

I still have a few more weeks to go, but in general I’ve been feeling pretty good! I still get symptoms, but they are more manageable than before.  She has advised that results take time, but so far I’m quite happy with how it’s going.  If anything I’ve learned some valuable relaxation techniques that I can use throughout my life.

The other stuff

  1. I’m back at University now! Apologies if I don’t post as often.  I’m probably just trying to wrap my brain around all the stuff they throw at us each day.  I love my blog, but I also know that studying is super important, and well….that has to win out sometimes.
  2. I’ve been nominated!!! I’ve had the pleasure of being nominated for the Versatile Blogger award by Building This Nest and Andrea Drugay .  I’ve also been nominated for the Liebster Blog award by Whit Likes Fit.  Thanks guys!!! I know I’m supposed to share lots of random facts about myself and link to other blogs, but ‘Other stuff #1′ means I have to spend today studying neuroscience.  Yeah…that’s about as exciting as it sounds.  So instead I’m going to link to my A to Z survey where you can find out 26 different things you probably didn’t know about me.

And now on to the links! This one is slightly holiday inspired as Easter is coming up next week, but also has a few motivational, fitness and fun links as well.  Hope you enjoy!

Everything Easter:

1. Natural New Age Mum gives you the run down of Healthy Easter Treats.  She’s got recipes, links to allergy friendly products, and ideas for crafty activities to keep us entertained.

2. Oh Martha, if only I were as creative as you! If you need table arrangements, flowers, decorating ideas, craft projects for the kids or some yummy Easter recipes then Martha has you covered.

Everything Else:

3.  What’s your #PROOF? Join the fitfluential team in keeping track of how you keep fit! Record and tweet about your #PROOF to inspire others to do the same and keep yourself accountable.

4.  Taking care of others around you is just important as taking care of yourself.  Read Kate Scarlata’s lovely story about how It Takes a Village to raise a family, and the importance of nurturing relationships.

5. Good skin care is essential to looking fresh and feeling good.  Ashley from The Edible Perspective gives a rundown of some lovely Homemade Natural Skincare Products you can add to your beauty routine.

I'll be trying to coffee grounds in a skin scrub recipe. It helps tighten skin and diminish cellulite!

6.  The Happy Dietitian gives you her 20 Sexiest Photos of the Month.  There is some lovely eye candy, wicked hairstyles and some awesome fashion finds.

So chic! I want that it all

7.  If you can’t afford to take a holiday anytime soon, then be an armchair adventurer instead! Kate Scarlata takes you to Puerto Rico where she drinks rum from a coconut, peruses the local produce, and even goes zip lining in the rainforest (how cool is that!).

8.  And of course no link love would be complete without some fabulous recipes and nutrition advice from around the jaunt.

What are your plans for this weekend?
What links are you loving lately?

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Motivational Monday: Beat cardio Boredom

5 Mar

Hey guys! Happy Monday. I’ve gotta say I really missed writing my normal motivational Monday post last week! But I’m back to help you kick it into high gear again.

This past week the weather has been terrible.  Literally raining non-stop! All I wanted to do was go for a nice long walk outside to stretch my legs, get some fresh air, and sunshine.  But mother nature had other ideas.  Being a ‘no excuses’ kind of gal I headed to the gym instead.

I’ve been following Jamie Eason’s Livefit Trainer and am currently in week 7.  I’m halfway through the program and really love the results I’m starting to see.  I’ve definitely put on muscle, but more than that I find my energy and strength have greatly increased. The workouts are tough, but I feel amazing afterwards.  The benefits are definitely worth all the hard work!

On top of the weight training, Phase 2 also introduces some cardio.  I’ve been including about 3 sessions of cardio a week, which is less than advised on the program, but plenty for me.  I have to admit I’m not a huge cardio fan.  I know it’s good for my heart and health, but I find it kind of boring.

How I feel as I watch the minutes tick by on the treadmill...

But then I had an epiphany; it doesn’t need to be boring!  To get my cardio groove back I decided to try a few new routines.  I flipped through some old copies of Oxygen Magazine and came across an article by fitness model Alicia Marie.  In this article she lists a few mini butt busting cardio workouts that are sure to light a fire under your feet.  I picked out a few that sounded interesting and decided to give them a try next time I hit the gym.

Fitness Model Alicia Marie

On a particularly dreary day, I headed to Fitness First for my normal workout session.  After I completed my weights, I tried one of the new routines, called ‘Run-Squat-Climb’ (detailed below).  The combination of cardio and strength moves definitely kept me on my toes and wanting more!

Over the next few days I road tested some of the other routines and found them just as invigorating.  Compared to my normal steady-state sessions, I noticed that the time flew by.  These routines are perfect to help you break through a plateau, or just shake things up.  Alicia Marie includes this type of training in her routine to burn fat and sculpt sexy legs.  Well judging by her figure it definitely works!

Here are a few of Alicia’s top routines:

For a printable version of these workouts click here: Butt Blasting Cardio Routines

I’m all about practicing what I preach, so you bet I’ll be including these routines in my workout plan.  The benefits I’ve felt and seen so far have been impressive, and I’m happily hooked back on cardio.

But don’t just take my word for it, I recommend you try them yourself.  Be prepared to work hard, but also reap the amazing benefits of a healthy heart, and slender legs.  Happy Training!

How do you beat workout boredom?
What’s your motivation to get moving this week?

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Could Wondering & Worrying be distracting you from your goals?

28 Feb

On a recent trip away, I purchased a new-to-me magazine for the plane ride, called Inside Fitness.  I found it to be full of informative training, nutrition, and motivational articles backed up by scientific research.  I was definitely impressed!

As I flicked through the pages, I stumbled across an article by Dr. John Berardi of Precision Nutrition titled ‘8 Body-Changing Lessons’.  I was intrigued and read on.  In the article he discusses the basics like taking progress photos, monitoring your success by taking measurements every few weeks, and moving every day.  I nodded to myself and mentally ticked those boxes.  And then I read the next point which really hit home with me:

No “Wondering or Worrying” Questions.

In this point he explained that change is hard because we have to give up what we know, like our habits and lifestyle, which leaves us feeling uneasy.  In an effort to regain some of that certainty our brain can go a bit wild.  We start to question whether what we’re doing is correct.  ‘Should I take supplements?’, ‘What if I miss a workout or a meal?’, ‘What style of cardio should I be doing?’

I’m personally guilty of this.  When I first decided to reclaim my health, I worried about everything.  Was I eating enough protein? Should I eat 3 big meals or 5 smaller ones?  How much exercise is ok?  My mind was constantly flooded with these thoughts, and I experienced a lot of anxiety.  I sought affirmation that I was doing things ‘right’, which would ease the anxiety monster, if only for a short period.

I was worrying and wondering about all the small details, instead of focusing on the bigger picture.  In the article, Dr Berardi explains that the only two questions you should be asking yourself are: ‘What should I do today?’, and ‘How do I do that?’ These questions lead to a calm and focused approach to reaching your goals.  But more importantly, they focus on ACTION.

Action is what will help you achieve success.  Yes planning is important, but actually doing it is what counts.  Last year, when I decided to stop worrying and just focus on the bigger picture, I was amazed at the progress I made.  I felt mentally more at ease, I was confident in my choices, and my body began to respond.  I realized there was no ‘right way’ to do something, I just needed to focus on what worked for me, and keep doing it!  I was able to learn that simple is best, and consistency is key.

So next time you feel like your mind is spinning out, ask yourself this: ‘Am I focused on what I need to do right now? Or is this just wondering and worrying?’ Fret less, do more, be patient, and you will reach your goals in no time.

How do you combat unhelpful or worrying thoughts?
What piece of advice has been a real ‘game-changer’ in terms of reaching your goals?

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10 ways to Prevent and Ease Muscle Soreness

2 Feb

Muscle soreness; we’ve all been there.  Sitting turns in to more of a graceful fall, you avoid the stairs at all costs, and you’d rather buy a new pen than pick one up off the floor.  In your quest to get fit and healthy, you’ve jumped into a new exercise routine with enthusiasm, and have woken up feeling sufficiently stiff and sore.

Mild soreness 24 – 28 hours after your training session, commonly referred to as DOMS (delayed onset muscle soreness), is completely normal.  It is caused by eccentric exercise, where the muscle is actively lengthening, which leads to small tears in the proteins that make up your muscles.  Exercisers may experience a range of symptoms including dull, diffuse pain and tenderness, stiffness, swelling, and decreased strength of the exercised muscle.  The severity of symptoms depends on the intensity and duration of training, but usually subside after a few days.

However, there are several ways to prevent and settle the symptoms of soreness.  Use these tips for a speedy recovery and you’ll be back to the gym in a flash!

Preventing Muscle Soreness

  1. Ease into a new routine - Too much too soon can leave you feeling less than enthusiastic about your goal to get fit.  Better to ease into a new program by working at an appropriate intensity for your fitness level.  This will allow your muscles to adjust without causing extreme soreness.
  2. Warm-Up - A good warm-up is essential before any cardio or weights session.  It primes your muscles for the work ahead by gradually increasing blood flow, and also helps to prevent injury.  Perform 5 – 10 minutes of light activity such as walking, jogging, or dynamic stretching such as arm circles.
  3. Stay hydrated -  Your blood transport nutrients and waste to and from your muscles.  Dehydration can lead to a lower blood volume and effect this transport system leading to a decrease in performance and recovery.  Stay hydrated by drinking water before, during, and after your workout to replace fluid lost through sweat.  A good goal is to consume approximately 2 litres of water daily for optimal health.

    Drink up!

  4. Cool down & stretch– An adequate cool down is just as important for recovery.  Take 5 minutes to walk and let your heart rate slow.  Follow this up with static stretching to lengthen the muscles you have worked.

    Stretch out your back with Childs Pose

  5. Eat well – Proper pre and post workout nutrition can significantly speed up recovery time.  Before a training session have a small snack containing some carbohydrate and protein, such as a small bowl of cereal with milk, or half a turkey sandwich.  Then after your training session, plan to have another snack within 30 minutes, such as a whey protein shake mixed with fruit.  Follow this by eating a meal no more than 2 hours after training.  During this 2 hour window, your muscles are primed to absorb nutrients which aid in faster recovery and repair.  Check out my recipes for some inspiration!
  6. Supplement with BCAAs – Amino acids are the building blocks of proteins, which makes up our muscles.  Branch-chained amino acids (BCAAs) include three main amino acids: leucine, isoleucine, and valine.  Research shows that supplementation has several benefits including reduced muscle soreness and fatigue associated with intense training.  More information on the benefits of this supplement can be found here.

Easing Muscle Soreness

  1. Perform active rest – Although this may seem counterintuitive, performing low intensity exercise can help relieve muscle soreness.  Activities such as walking, swimming, Pilates, or yoga increase circulation of blood.  This is turn removes toxins and brings nutrients to muscles, aiding in their recovery.
  2. Reduce inflammation – Micro tears in muscles lead to inflammation and pain. To combat this effect try adding more anti-inflammatory foods to your diet, such as blueberries, oily fish like wild salmon or sardines, and green vegetables like broccoli and kale.

    Reduce inflammation with oily fish & greens

  3. Relaxation– A gentle massage can help relieve muscle pain and tension associated with DOMS.  Alternatively try soaking in a warm bath for 30 minutes.  Anything to relax and ease discomfort can be helpful.

    Relax in a soothing bubble bath

  4. Rest – Recovery takes time so make sure to give your body adequate rest.  Ensure you are getting 7 – 8 hours of sleep each night.  Sleep is essential for proper hormone balance and muscle recovery so don’t underestimate it’s importance.  More tips on improving the quality and quantity of your sleep can be found here.

Hopefully these tips will help ease your aches, pains, and worries so you can get back to your active lifestyle.  Remember good things take time, so schedule in adequate rest days and active recovery sessions to allow for healing.  This way your body will be in tip top shape come training days, and you can perform at your best!

Questions:

  • What supplements do you use to complement your training?
  • When was the last time you booked in for a massage or other relaxing treatment?

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