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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.


Children, Discipline and Chalean Extreme

Day 12: ChaLean Extreme Challenge 

Today was day 12 of my ChaLean Extreme challenge. As has been the case all week, I had my little one working out with me. To say that has been a joy is to put it mildly. In general we think of kids as being high energy, little speed demons. Unfortunately in this day an age, many kids are more lazy and out of shape than adults. Yesterday we were in Prospect Park and I saw 3 kids, about 8-10 years old, out running.They were clearly training and I didn’t see an adult with them. They were pushing themselves on their own to achieve whatever goal they were after. I was inspired and impressed. She saw them and said “I wish I could run”. Then she rethought and added “But I ride my bike and I like that better.”

What kind of example are you setting?

Do you do what you must even when you don’t want to? Do your kids see you make choices based on the long term benefit rather than the short term feel good? Being disciplined is always hard but it’s easier if it becomes a habit as a child. This morning Miss M didn’t want to workout. I woke her up early, as she requested, but I guess that sounded better when she said it last night than it felt at 7 am. Yet after a few minutes of thought she remembered that she really wanted to workout because it’s good for her. She pushed herself out of bed and joined me, without me saying a word. She is proud of the choices she makes to be healthy because health is a family value around here. Discipline is another one. I never overtly taught her to value these things. Actions speak louder than words. We have to be disciplined with ourselves for them to learn what that word means. Far too often the conversation around discipline has to do with making them behave the way we want them too, without any thought to whether we are emulating that behavior ourselves.

In a perfect world our children would do as we say, but this is not a perfect world. Children follow our example, be it good or bad. Self care is something we have to practice for them to get it. You can’t punish them for yelling at their siblings when you are road rage personified. You can’t tell them to not drink soda and you drink liters of the poison yourself. We can not end childhood obesity by taking our kids to the park and telling them to run around. We have to be active ourselves. Depending on their age, they may or may not immediately want to participate. Like with anything else we know is good for them, we must push the issue. A friend of mine has two children when they go to the track, her daughter jogs with her while her son rides his bike. There are many options, but non-participation is NOT one of them. There is no negotiation about brushing teeth, doing homework or going to school. Being fit is a must for a healthy life. If we don’t model and teach our babies this, who will? The commercials they see while watching TV? They may whine and complain in the beginning, but getting active is a must.

There can be no capitulation when it comes to making our kids take proper care of the only body they get.

So all that said, today I pushed myself! I upped my weights went deeper and took notes to take it further next time. Some people asked why I have numbers filled in for the coming week. I do that because right after I finish my set I KNOW exactly how much heavier I need to go or if I need to stay the same. A week later my mind may play tricks on me and I will underestimate what I’m able to do. Here’s today’s weights and reps.

Would you do me a favor? Leave me a comment telling me what activity you will do with your kids this weekend to get you all moving and having fun. Thanks!!


Now I’m off to Mommy-daughter date day we are going to see Brave. 🙂

Wishing you all the best!

Ana María



ChaLean Extreme ~ Day 11

Today is a good day! I’m only a little sore and feeling strong. So far, thanks to ChaLean Extreme and Shakeology, I’m down 5 pounds, 1/2 inch off my waist and 1 inch off my hips in 11 days. I’ll take that! 😉 I’m working out later than usual because Miss M wants to workout with me. I can’t lie, I don’t enjoy the late workouts, but there’s nothing like lying on the floor spent from a good workout and her holding my hand telling me she “loves” working out with me. We’ve come a long way from her toddler days when I was doing Slim in 6. I’ll never forget one morning when she waddled over to me while I was doing abs. She dropped a piece of banana in my VERY sweaty arm pit, snatched it up and ate it before I could react! Now she’s lifting weights WITH me. I can’t help but think about the importance of having a positive body image for girls, especially girls of color, and I’m so happy she’s getting a healthy foundation. These are our stats from yesterdays Burn Circuit 2.

As you can see the bowler’s lunges are still killer for me. I nearly threw down my beloved SelectTechs at the end of the last set. And you just don’t throw down THOSE expensive weights. My legs hurt so bad I couldn’t stand up I had to just sit for a moment. The thing is, I LOVE that feeling of truly being at the edge. Knowing that it’s not my mind saying I can’t, my body is DONE, and that means I just got stronger.

It’s rare that we actually push our bodies to the limit in healthy, safe ways.

Doing Burn Intervals

Today we did Burn Intervals. The cardio with ChaLean Extreme is…IDK. It’s…daunting. I think that’s the right word. Whenever I know I have to do it, it’s one of those moments that is pure discipline. I know it will be HARD. I know I will hurt in a good way. I know it will be worth it, so I do it. Pure and simple. I don’t focus on how breathless I will be, I think about what my legs are going to look like in 10 weeks. If you want a healthier, stronger body you have to work at it. You have to make it a priority. If you don’t choose to do that, don’t blame it on your job, your kids, your whatever. You have the power to choose healthy foods and workout. If you don’t then it’s simply that you are choosing to stay unhealthy. No more and no less than that. Today was SO SO hard. I stopped numerous times but I never quit. I also KNOW that in 10 weeks I will get through the entire thing without stopping because I am NOT a QUITTER and I make NO EXCUSES!

Wishing you a day full of success and progress!


Ana María

Chalean Extreme Review ~ Day 8

Sore. That is about all I have to say about that. My lower body is battered in a pretty wonderful way. 🙂 I hope not to get redundant, but for me to be doing ChaLean Extreme and be sore ONLY in my muscles is a surprising and joyful event. I mentioned last week that my last round of ChaLean I tore my knees up with the squats and lunges. I was trying to go too deep too soon. I’ve always been a form fanatic so I know my form was okay, but I was rushing to have my thighs parallel to the floor. VERY bad move! So this round I’m going as deep as my fitness level and knees will allow. Speaking of what my fitness level will allow, it would not allow me to write about Burn it Off! That was an experience I’d prefer not to talk about. It was pretty much the picture below, only I was not at all deluded about how I looked. I felt even worse! LOL

Burn Circuit 2

So, that’s all I have to say about that, except to say that it is why I’m still sore today. This morning I was back at it with Burn Circuit 2. I noticed a difference between today and last week and that felt GREAT! My legs were still super worked and this week the move that KILLED me was the lunge with core rotation. I had to stop simply because my legs just couldn’t stay stable. The thing I love though is that but stressing my ability to balance, my muscles are getting worked in an amazing way. I’m liking this workout more and more. 🙂

Today is a super short post and I leave you with this thought…

ChaLean Extreme Review ~ Day 5

The words of the day are SORE and SHOULDERS! WOW! Some people are sorest the day after a workout. That is not the case with me. I hit peak soreness about 2 days later. Last night I did all I could to NOT have to lift my arms at all. 🙂 So waking up to Chalean Extreme Burn Circuit 3 where the first exercise is a sumo squat with an overhead press wasn’t a “Good morning” I was happy to see. But, as Chalene Johnson tells you during the warm up, warming up loosens muscles and relieves soreness. By the end of the warm up I was good to go. As with the other Burn Circuit workouts the goal is to use weights heavy enough that you reach failure at 10-12 reps. If you go rep for rep with the workout, you will do a total of 72 squats and 36 lunges! O_O I did a few less because on a couple of exercises I reached failure at 10 or 11 reps. See?

As I mentioned in previous posts, I have knee issues. I’d like to take a moment to repeat that I am not having ANY knee issues this round, even with lunging with 20 pound weights. How is that? I am focused on sticking my glutes to the wall behind me, then on going low. People insist that it is hard to have good form during squats and lunges, but that’s because they are focusing on bringing their butt low rather than pushing it back. Pushing the butt back keeps your weight in your heels and keeps the knee over the ankle. This saves your knees. Going low requires strength you may or may not have. Forcing the position means your form will suffer and so will your knees. You should always be able to see your shoe laces when squatting because your knees, butt and shoulders are back.

 Good Form and Good Shoes

Focusing on good form is one thing and shoes are another. I have all kinds of sneakers in my house. Many of them I bought because I saw Chalene wearing them in a video. I’ve learned a lot over the years doing that. For me, when it comes to lifting weights, I need to be as close to barefoot as I can get. I need some arch support as well. All my Nike’s with the Shox in the heel throw my balance off and make it hard for me to keep the weight in my heels when squating and lunging. Yesterday I saw some Fila Skeletoes. I know there are different types of barefoot shoes, some more expensive than others, but I don’t care about brand. I thought the price was great and so I got them. I LOVE them! They supported my feet wonderfully during Burn Circuit 3. I felt close to barefoot without worrying about my foot slipping on my carpet, which is why I can’t workout barefoot. We’ll see how they work with the Interval workouts.

I’m looking forward to doing some clean eating today. I finished my Shakeology Cleanse yesterday and I’m down 4 pounds in 3 days. The first 2 times I did the cleanse I dropped 7 pounds in 3 days. I’m a bit disappointed, but all in all 4 pounds in a week is great, let alone 3 days!

On that happy note I’m signing out for today, with this one last reminder!

Have a wonderful day!


Ana María

ChaLean Extreme Review ~ Day 4

Yes, today is Day 4 of the program. It is only the 3rd workout since the second day was a rest day. I titled my Chalean Extreme review from yesterday Day 2 which was technically incorrect. Bare with me. 😉 I’m a little sore from Burn Circuit 2, but nothing unbareable. My knees are feeling great and for that I am thankful! The schedule for today was Burn Interval and Ab Burner. What can I say about Burn Intervals? There were times where Chalene said it was the recovery period and I thought it was harder than the high intensity part! LOL I’m typing this review with shaky tired hands as my legs still tremble. I can’t deny it though, I love intervals. The sweat factor increases exponentially and I LOVE to sweat! It’s kind of unbelievable because 15 years ago when I first got into working out, I HATED sweating. Now I understand!

Understanding Burn Intervals and Burn Circuits

Burn Intervals (BI) is very different than the Burn Circuits (BC) in that this time you go for light weights and to a “bajillion” reps. That is Chalene’s EXACT word, a “bajillion”. The goal of this workout is to increase endurance. In BC2 my lightest weight was 10 pounds and I went up to 20. Today in BI I worked with 3 and 5 pounds. We alternated between intense cardio intervals and weights training interval of approximately 2 minutes each. In many ways it is a precursor to TurboFire in that it gets your body used to bursts of intense cardio. Once again my lower body took a beating. The lunges hurt so good. The great thing is Chalene encourages you to do everything at your own pace and to keep your form proper. This round my nemesis is the bowler’s lunge.

I absolutely loathe them but I put my all into them because they do great things for your outer thighs and hips. Like most women, I have some mixed feelings about my thighs. 😉 The one thing I know is that regardless of whether they are the size I want, they are strong and could be and the entire Chalean Extreme program is going to make them stronger and leaner. This was one workout where my Energy and Endurance formula saved my butt. I can always tell when it’s one of those killer workouts that would normally have wiped me out half way through. The fact that this is Day 2 of my group’s Shakeology Cleanse didn’t help my endurance levels any either.

The second part of the workout was Ab Burner. Nothing new to report here. 10 minutes of great ab work some exercises used weights. I think the best thing about Ab Burner is the reminder

Leave me a comment and tell me what fitness quote or saying motivates you! You’ve already seen 2 of my favorites. 😉

Have a wonderful day! I’m off to do the same!


Ana María


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