Week 2

Muscle Soreness

Cause

  1. Muscle Fatigue - "burning" sensation develops from lack of oxygen to the tissues & lactic acid metabolites.

  2. DOMS  (Delayed Onset Muscle Soreness) - good kind of rmuscle micro-tears allow you to rebuild to become stronger.

  3. Dehydration - rehydrating should occur before, during & after your workout.

  4. Imbalance - sore on one side more than the other.

Cure

  1. Circulation. Go to Boot Camp. Get moving to get warm & circulate blood to the tissues to help you loosen up.

  2. Hydration. Keep a bottle of water with you everyday - & drink it. Make it a goal of yours to finish a few each day.

  3. Magnesium-Sulfate. Epsom salt soaks may help draw out toxins and help your muscles relax.

  3. Balance. If you are sore on one side more than the other it is due to an imbalance. Stretch using your foam roller & consider your daily activities that could be contributing to this such as a dominant side with which you carry your briefcase, children, or workout bag.

Good Pain

Cause

  1. Muscle Fatigue - "burning" sensation develops from lack of oxygen to the tissues & lactic acid metabolites.

Cure

  1. Get more oxygen. Breathe deeply, exhale forcefully.

  2. Push through it. If you don't feel the burn you are not working hard enough to push your limits. You have to push through this lactic threshold to get stronger, faster & more fit. This

  3. Be sure to get a good amount of time in your cool down to help circulate the lactic acid.

  4. Get plenty of sleep for recovery.

  5. Most of us get plenty of protein in a day. If you are vegetarian, make sure you are getting enough good protein.

  6. Drink plenty of water before during & after your workouts.

  7. Massage - using a foam roller is great for myofascial release & self massage. Use it before & after workouts.

  8. Epsom salt baths may help. Magnesium, the main component of Epsom Salt, is easily absorbed through the skin, which means bathing in Epsom Salt may help:

*   Reduce inflammation.
*   Improve heart and circulatory health.
*   Flush toxins & heavy metals from cells, relieving muscle pain & aching joints & helping body eliminate harmful substances.
*   Improve body’s ability to use insulin.
*   Improve nerve function by regulating electrolytes. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
*   Reduce stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
     *Source: Epsom Salt Council

Bad Pain

Cause

  1. Improper Form

  2. Imbalance

  3. Pulled Muscle

  4. Dizzy, light headed, seeing stars, changes in hearing, vision closing in on you.

Cure

  1. Proper form. Get the most out of every movement by being efficient & mindful with your movement. Your blood may be in your muscles, but try to use your brain to keep you from injuring yourself.

*   Squats:

Feet parallel & hip width apart.
Keep knees in line with toes as you bend them - don't let knees go in (nor out).
Keep weight back in heels - lifting toes can help -  also engages glutes (bum) & takes pressure off knees.
Stick out your bum as if you are hovering just above a bench.
Keep your chest up - NOTE: this is not a back exercise.
For extra credit squeeze bum at the top of the movement.

  2. Inflammation can occur from imbalances in your body. For sore joints, use a foam roller to stretch out the tight areas. Rolling your IT band/hips can really help your knees. If you experience an accute injury seek immediate medical care.

  3. Ice & rest. Anti-inflammatories can also be helpful. Many foods such as olive oil & cranberry juice have anti-inflammatory properties and can be used as "nutraceuticals" or alternatives to NSAIDs.

  4. If you are dizzy during a workout (like you might pass out), immediately stop, sit down & place your head between your knees. If you don't stop, you risk are risking injury from fainting. Your brain needs more oxygen to continue. If you have a snack, eat it. Drink some water. When you are feeling better, rejoin the group. 

Trouble Getting Out of Bed

Cause

  1. Your body is sore, you may be dehydrated, and for some...it's 0:Dark hundred AM!

  2. Working out is hard, getting in shape is a mental and physical challenge.

  3. The nice warm bed feels soooo good, and it's so easy to say "I didn't hear the alarm."

  4. The warm up run is long, and "I'm not a runner."

  5. Your eyelashes, earlobes, and your overall demeanor aches.

Cure

  1. JUST GET HERE!!!!!!!!!! Set an alarm if you are a morning boot camper.

  2. Keep a bottle of water with you everyday - drink it, make it a goal of yours to finish a few each day.

  3. Stretch when you can on your own time.

  4. Pace yourself on the run, you can complete this!

  5. Catch the vibe. Attitudes are infectious. Positivity and encouragement goes a long way. Every time I start to struggle, I look at someone else who is staying focused, working hard and tell them "good job!" The more you encourage yourself and others, the more positive the "vibe" is in class. "Whether you think you can, or think you can't, you're right." ~Henry Ford

  6. Hang that pair of "sexy jeans" (guys...those studly, sexy jeans for you!) you desire to get into in a place you can see them from your sleeping quarters.

  7. Have a friend in class call you, carpool with a friend, hold YOURSELF accountable.