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Tips and Workout Plan for Sore Muscles

Tips and Workout Plan for Sore Muscles

We’ve all been there—unable to fully extend an arm after a push-up fest, crouching fearfully over the toilet because the pain in our thighs is so intense that it feels impossible to sit down. This type of muscle soreness can really put a damper on the most inspired workout plans. How do I know this? Because I am there…right now, today!

Sore Muscles

The outrageous number of squats in Slim in 6 has left my gluteus maximus hurting. I can tell it is muscle pain, not joint-pain, so I know it is important for me to keep going to build those muscles. But that doesn’t negate the fact that it hurts, and it makes me not want to work out (or sit in a chair for that matter).

Have you gotten to the super sore point in a workout routine, only to quit or give-up because you don’t want to deal with the sore muscles? If so, you aren’t alone. But as long as you can determine that the pain is indeed muscle soreness and not joint pain or a pulled muscle, it is safe and, in fact, beneficial to keep moving forward in your workout .

Why Do Muscles Get Sore When Working Out?

When you begin new workout plans, increase the intensity of your routine or use new muscles, they become sore due to microdamage in the fibers of your muscles and connective tissues. This pain typically becomes most intense around 48 hours after the workout and then gradually decreases. If you continue to work those muscles, they will get used to it and you’ll notice that you can do more and more without experiencing the muscle soreness.

The process of microdamage is actually a good thing! You are breaking down the muscles to build them even stronger, so keep that in mind when you gritting your teeth as you squat down to pick up your shoes.

In the meantime, there are a few things you can do to help you through muscle soreness:

·         Apply an ice pack on the muscle to decrease inflammation that leads to pain. Wrap the ice pack in a paper towel or thin cloth towel to avoid skin discomfort.

·         Use gentle stretching to loosen up the stiff muscles.

·         Consider using MSM (methylsulfonylmethane) post-workout. This supplement is an organic form of sulfur and is typically available in powder form. MSM detoxifies cells and helps the muscles to get rid of lactic acid build-up that leads to inflammation and soreness.

Don’t let muscle soreness slow you down. I know it can be challenging to push through it, but when you are on the other side with stronger muscles and a fitter physique, you’ll be glad you did.

Tell me about what solutions you have to handle post workout soreness in the comments section below.


Mindset is everything

Lately there has been an increasing change in consciousness around the reason to workout. Women are being encouraged to workout for the health benefits rather than to be thin. Campaigns like “Healthy is the New Skinny” state it plainly “It’s not about a size. It’s about a movement.” I love that change in perspective! Early on after my decision to improve my fitness, I realized that my focus on weight loss and thinness was stressing me out! Many of you know that the scale can make or break your mood. The obsession with the is extremely unhealthy! Yet, most of the promotion of fitness is still firmly connected to losing weight and getting thin. The damage of this mindset has been documented. Research has found that women were more likely to exercise for weight or appearance related reasons. Exercising for thinness was also associated with higher levels of body dissatisfaction and a predisposition to eating disorders. It’s crucial that we readjust our thoughts from reducing fat to increasing fitness. As women our desire has to be for strength and flexibility, not skinniness. That mindset has long term physical and mental health benefits.

Correct Mindset About Eating and Exercise

If exercise is one part of the equation then the other part is eating. Many times we eat because of emotional or social cues. We are at a cook-out so we eat. We are bored so we wander to the refrigerator and we nibble. Often we are quite unaware of the signals our bodies are sending us in general and keenly unaware of hunger cues. Intuitive eating is a practice of actively paying attention to the feedback our body gives us about being hungry or full. Intuitive eating has been connected with less body dissatisfaction, lower BMI and fewer symptoms of eating disorders. Many women have lost the connection between their body and mind when it comes to food. Fad diets, diet pills and the demonization of certain food groups has made listening to our internal messages very difficult for many of us.

Taking time to listen and actively heal our relationships with our bodies and food is important if we are intending on having true, lasting health and wellness.

Intuitive eating is simply letting go of the obsession with calories and kinds of foods ~ the diet mentality. The focus is on the messages our bodies are sending about when they are hungry and when they are full. The only foods you shouldn’t eat are the ones your body doesn’t like. This level of body awareness will benefit all aspects of your life. Our bodies are constantly giving us feedback about whether our environment is beneficial or toxic, it is our job to listen and make the appropriate adjustments.

For the next 7 days try these eating practices:

  1. Eat only when you are truly hungry, not when you think you SHOULD be hungry.
  2. Stop eating when you are no longer hungry. This is not the same as when you feel “full”.
  3. Pay attention to how you feel after your meals. Are you energized or more tired? Play around with eating different combinations of proteins and carbs, raw foods and cooked and observe your body’s reactions.

The great thing about trying these mindful eating techniques is there is no downside. Incorporating mindfulness into any aspect of your life is going to enrich your entire life, so give it a shot! You have nothing to lose and everything to gain!!


Wishing you nothing but the best!

Ana María

P.S. If you would like to support implementing these practices and more, check out my NEW FB coaching group at Brooklyn Fit Mami Coaching Group

P.P.S If you are up to a SERIOUS health and wellness challenge, join my Chalean Extreme challenge starting on June 25th!!


Weekly Fit Focus ~ Drink Water

Fit Focus ~Drink Water

Your body needs it! Pure and simple. Your body needs water more than it needs food. It is a need only trumped by oxygen. Yet many of us are not drinking enough of it. When thirst hits we grab something sweet and toxic rather than plain but vital water.

So this week I encourage you to focus on getting your water intake up!

Here’s what we’re going to do:

Get a water bottle! If you don’t want to invest in one like the Kangaroo Water Bottle that I love, simply get a big bottle from the store and refill it with filtered water as needed. There are also bottles that have a water filter in the top which make it even easier to get your water on the go!

Remind yourself! Check out the Water Your Body apps. They are terrific for keeping water on your mind throughout your day.

Give it some flava! Add some fresh fruit, let sit and before you know it you have a taste beverage without all the sugar and artificial ingredients in diet sodas and other sweetened beverages.

So set your intention to do this! This is one good habit that is easy to pick up and will pay off very quickly!

Make sure to come back here and let me know how it’s going!

Good luck!

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