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Delayed Onset Muscle Soreness

Have you ever woken up 2-3 days AFTER your tough workout and been more sore than the day before? This is DOMS, delayed-onset muscle soreness, meaning your body is working overtime to repair the "damage" done to your muscles during exercise. 

A lot of factors play into how sore you get--like going extra hard, trying a new class or working a new muscle group. Staying hydrated during and after your gym session is key and can help with the pain. Other ways to help ease the soreness is to stay active and keep your muscles warm even if its a good long stretching session or a brisk walk the next day. 

Be sure you are getting enough protein in your daily diet as well, this helps repair and build muscles--that's the whole reason we're working out anyway right?! Try including a BCAA (branched-chain amino acid) during or after your workouts as well, these drinks stimulate protein synthesis which is key for muscle growth

Total Body On The Tire

1. Tire Flips-Total Body

For a different type of full body move try flipping the tire!

Begin in a squat while you pick up one end of the tire and as you raise use your arms to flip the tire over, pushing hard and fast.

Remember to keep the core tight the entire time.

Flip it across the room and back to get your heart rate up 

 

2. Step-Ups-Lower Body

With or without weight, use the tire to step up one foot at a time, 10 reps each leg.

The tire is soft and a great introduction to step-ups, once you're comfortable you can graduate to a box jump on the tire!

The stepping up movement will work the hamstrings and glutes 

 

Weight Loss Plateaus

Working out and eating right are tough as it is, and I'm sure all of us have experienced a plateau in our weightloss journey at one point or another. Plateaus happen when we start to lose weight for a number of reasons, you may be cutting calories, therefore your metabolism may have slowed a bit, maybe you were stuck on the same weight for a week and decided to give up, or maybe you are going up and down on the scale daily due to water weight. 

 

A great way to bust out of a workout plateau is to switch up your daily routine at the gym. The same goes for your diet, just like doing the same moves over and over, your body gets used to the same foods, and after awhile will stop responding.

Introduce new produce, different meat and different grains. Start eating breakfast if you normally don't. Eat at different times of the day than you normally do. You get the picture, just change things up!

3 Snacks To Help The 3pm Slump

Yogurt Bowl

By choosing plain Greek yogurt you are getting tons of protein without all the added sugars, helping this snack fill your belly and avoid a crash. Choose full fat or non fat- your preference, and top with berries for antioxidants, energy and low sugar, and nuts or seeds for quality fat and a crunch in place of processed granola. My favorites are hemp hearts (a complete plant-based protein) and pumpkin seeds for magnesium (energy) and zinc (better mood, sleep, and eye sight).

Green Smoothie

3 Abdominal Exercises That Are Gentle On Your Back

Exercise Ball Crunch

Crunch up leading with your chest, rather than pulling the head up with your arms. This move engages all abdominal muscles as well as glutes and hip adductors 

 

Russian Twist

Work the obliques, abs and back with this twisting motion, use a medicine ball or dumbbell for weight and stability. Avoid tensing up, keep your upper body relaxed

 

Lying Leg Raises

This move targets the hips, abs and obliques. Be sure to keep the lower back flush with the floor to avoid injury, you could balance yourself by placing your hands under your glutes 

Sneaking More Veggies Into Your Day

Breakfast

Green Smoothies- add spinach, kale, chard, frozen cauliflower, or zucchini to fruit smoothies or protein shakes 

Zoats-shred and lightly sautee some zucchini then stir it into your oats while they cook. Add cinnamon and vanilla and you've got zucchini bread oatmeal! Do the same with shredded carrots for carrot cake oatmeal

Managing Stress The Healthy Way

After a mentally taxing day at work or a big study session do you find yourself reaching for an extra snack? Researchers have found that when we strain ourselves mentally, our hunger levels go up....

"Mental work utilizes the brain's energy resources, and the brain then signals that it needs additional energy," said researcher William Neumeier, PhD, a postdoctoral scholar at the University of Alabama at Birmingham (UAB). "If food is available, the brain will use it to replenish energy. This could lead to overeating."

 

He and his colleagues thought that exercising afterwards might counteract the urge to eat. They tested their hypothesis on a group of college students, and those who exercised after a tough study session ate less than those who just sat around.

Surprising Sources Of Protein

If you're looking to up your protein intake, or even curious about how much you are eating in a day, below I have a list of some protein sources you may not have even thought of!

No need to chow down on boring skinless chicken to meet your daily needs, its time to get creative!

Peas: 8g per cup

Oatmeal: 6g per cup

Cottage Cheese: 26g per cup

Lentils: 8g per cup

Avocado: 4g per cup

Gruyere Cheese: 8g per ounce

Chickpeas: 14g per cup

Pumpkin Seeds: 9g per ounce

 

Staying Motivated In The Gym- 5 Tips

1. Get yourself a workout buddy-they will help keep you accountable, help push you and keep you company! 

2. Have an end goal in mind-sign up for a 5 or 10k! If you have something to train for you are more likely to get to the gym on a regular basis

3. Try a LOT of new workouts, maybe you'll fall in love with something you never even knew about! Come try out our Group Fitness Classes, hop on a machine you normally wouldnt (ask staff how it works if you're unsure) or pick up some weights if you're normally a cardio bunny 

4. STRETCH- I think a lot of people will give up working out for a few days if they're too sore. And too many days away from the gym just makes it that much harder to come back in consistently. So be sure to stretch so you never have to miss a workout! 

Never Skip A Warm-up!

Warming up your muscles before a workout is so important! A warm-up should consist of light cardiovascular work with a little stretching to prepare your body for exercise. About 20 minutes on average is a good time to aim for. Keep reading for more reasons to show up a little early for that workout: 

1. Prevent injury-keeping the muscles warm will prevent tears and strains 

2. Prepares your heart, decreasing the chances of blood pressure rising too quickly 

3. Increase the delivery of oxygen and nutrients to muscles, preventing you from getting out of breath too quickly 

4. Mental prep- you will workout harder and longer because you eased into the workout 

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