November 18, 2017

DOMS…..Excuse me what did you say?

DOMS

Have you ever heard someone use the word “DOMS”? The first time I did, I thought I was hearing a foreign language or that the person just didn’t know how to talk! Then it hit me, they were using an acronym for something fitness related (as I do frequently now). So what did I do? My normal…I RESEARCHED!! This is what I learned…

DOMS, also known as Delayed Onset Muscle Soreness is common after exercise (post-training) and it is not related to lactic acid buildup, but stems from muscle fiber damage. It refers to the gradually increasing discomfort that occurs between 24 and 48 hours after activity and it is perfectly normal! DOMS is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to.  DOMS should not limit or affect your training, although one’s pain threshold will dictate training intensity while experiencing it.

supplementsThere are many things you can do to help limit the duration of DOMS…some natural supplements help, like Omega 3, Quercetin, Arginine, Glutamine,  and CLA. Or simply by upping  your antioxidants and your water consumption should help.  DON’T use things like ibuprofen though, try to keep it natural.

cardio

Another way is cardio at a steady state is great due to getting oxygen and blood flow to the area…which aides in recovery NATURALLY! Charles Poliquin writes that “sometimes very light, low intensity cardio the day after a heavy intense workout can help with DOMS.” There have been no studies that say working out with DOMS causes harm to you or your muscles.

So a good starting point is LOTS of water during the day (stay hydrated), a good all-round multivitamin, and then natural supplements taken pre/post training, stretching well before sleep, and then some low intensity steady state cardio the next morning.

Don’t be afraid of DOMS, I promise…they are a good thing!!

2013…This truly HAS to be MY year!!

2013

You might be asking your self, WHY?

Well, if you don’t truly know me yet, then you don’t know that my lucky number is 13! So with it being year 2013 and then my birthday is on the 13th, oh and might I add it also falls on the greatest of all days (at least for me)…it’s a FRIDAY the 13th at that!! So YES this truly has to be MY YEAR!!

friday the 13

Though 2012 wasn’t so bad, the first half I was still recovering from my total left hip replacement. I finally got the “OK” to get back in the gym in May, but no low body weight training til almost August. I have had tons of set backs due to issues that have come up because of my surgery, that left me bed ridden for a few days here and there.

Let me talk about an issue, that actually has become second nature to me…my weight. I am one of those women who can tell anyone any “stat” of my life…whether it be years as a mom (14), years single (37), my age (37), years at the sheriff’s office (10), years dealing with medical issues (19), number of surgeries (20), number of tats (20), how many bones I have broken (seriously I have lost count), how many true loves have I had (1)…see the list can go on forever!

So back to my weight. At my highest, I was 275 (1/1/2005) and at my lowest I was 138 (9/1/2009).  I finally settled at my ideal weight for me, which is between 150-155. But over the last year my complete mindset on my weight has changed. You see being bed ridden from Feb 17, 2011 until January 30, 2012 (being able to get up an about but no exercise at all) left me at 181lbs. So I started back to really watching what I ate, not counting calories, but nutrient content (protein, carbs, fat grams). You see I decided I didn’t care about the number on the scale, I wanted my body composition to change this time, meaning lowering my body fat and not caring what my weight was. I started at 28.3% body fat, which is deemed overweight for my height of 5’7″. So now this became my goal, gain lean muscle, lose body fat. Well I was on a roll up until Dec 8th (when I kind of fell into a slump which then turned into mild depression).  I dropped weight to 160 and my body fat dropped to 21.7%, I was ecstatic! Now I was to only lose 5 or so more pounds but I want to be at 16-17% body fat. Well 3 weeks of depression and not really caring did me in…gained back weight and it wasn’t healthy weight because I was constantly in starvation mode due to hardly ever eating. So the last few days I have refocused and besides my emotional eating last night (yes I am human), I am gonna set out to ROCK 2013!!

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I love Push Ups…but DO YOU??

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I use to be the one who use to DREAD the word “PUSH UP”. I literally would get sick to my stomach at the mere thought of having to do them!

THEN the law enforcement academy happened and I fell in LOVE with them!!! I am not kidding!! I was doing about 2500 different versions of push ups on a weekly basis!! I loved being able to feel myself getting stronger each week…after 6 months…MY arms and shoulders LOOKED AMAZING!!! Then my accident occurred and once I was able to get into a wheelchair and then a walker, I was SO THANKFUL for all those push ups!! I needed all the upper body strength I could muster to lug around my lower half!!

So why am I writing this blog…well I don’t want you to hate the word or fear the mere thought of having to do a push up!! So I am going to give you a start…from the beginner…all the way to the advanced. See where you fit and then just start…even if it is JUST 1….that is more than what you did yesterday! Remember what I always say…baby steps!!!  I will post a video to each type I am talking about to help you understand! 🙂

FOR THE BEGINNER

When I say, use the wall, I mean USE THE WALL!! There is NO SHAME in this at all!! Once you feel you can move on do so, this should be when you can comfortably do 10!!

NEXT STEP

The next step will be moving down to the counter. Do as many as you can with proper form (you never want to give up form) then go back to the wall and do as many there. Keep doing these till you are doing 10 here.

NEXT STEP

Time to get lower to the ground, it’s time to go to a chair! Just like the counter, you will do as many as you can here, then move to the counter and then to the wall. Again, continue till you get up to 10 on the chair.

NEXT IS TO THE FLOOR!!!

This is where you have been dying to get to, right! 🙂  Yes, we are starting out with push ups on your knees. I don’t call these “girl” push ups because I know just as many guys who do these as gals, so they are KNEE push ups. You will be repeating the sequence like in the prior steps. Hit 10 here and it is time for, yep you guessed it, a STANDARD push up!!

 

I don’t care if you only start with 1. You are doing a FULL STANDARD PUSH UP! Let me give you a little tip…keep your feet a little a part…I keep my shoulder with…it helps keep proper form (it helps me due with my back due to my back surgeries I have had).

ADVANCED

Now once you have conquered the standard push up, it is time to have some fun. There are SO many different variations you can do…from diamond, divebombers, spiderman, plank holds, burpees, etc. I add a great video that shows A TON!!! 🙂

 

Well…enjoy doing your push ups!! When you are starting out, do them every day. I have seen tons of 100 push up challenges, but some need to start off with the basics and then once you hit the standard…then get out of your comfort zone and try one, like this 100 Push Up Challenge.

 

 

You NEED To Change Your Lifestyle…NOT DIET!!!

There are NO miracle pills, injections, creams or surgeries…there are NO diet centers or diet fads…that will give you the healthy lifestyle you not only want, but deserve!!

Let me explain…I have been there, I have literally tried everything out there (no joke)…it was called being “desperate”.
When I say I have tried EVERYTHING, I am not kidding!! I have done all the silly “fad” diets, all the proclaimed “diet” and “fat burner” pills, to spending thousands of dollars on diet centers, to even starvation. Did they work…yes, but ONLY while I was on them! Why…because the only thing that changed was me following their directions, NOT by me changing my mindset! I knew I NEEDED to lose the weight, but I didn’t want to put in the effort to really do it. It wasn’t until my last attempt did something finally click!

You see, my last attempt was the Lap-Band Surgery, but I made a promise not only to myself but to my sister that I was going to use this as a “tool” NOT a “fix”. And that is exactly what I did. (Yes, I still have the band in, but I no long have restriction in it..meaning I no longer even use it as a too
l). What I had to do was not put my BODY on a diet…it was to FIX my brain and my heart first, my body would eventually follow!6 months prior to surgery, I started doing tons of research, I started asking questions to the right kind of people. I started learning about my body, about the inside. I read everything I could about nutrition. I finally made up my MIND that I was ready to make a LIFESTYLE CHANGE, not go on a diet! I also signed up for my first triathlon since prior to my first accident (at age 18). Instead of spending money on pills or diet centers, I spent it on buying a Tri bike, running sneakers, racing suits, an MP3 player, etc (all which I still have to this day…money well spent!). I started back swimming first and it felt great…I finally felt alive again! I literally was killing myself in the gym, I was working out 6 days a week, twice a day. I wasn’t losing much, but that’s when I realized I hadn’t cleaned up my eating (and even when I did, it wasn’t like I eat now, it was societies healthy eating…ya know the 100 calorie snack packs (GARBAGE)!! )!
There is nothing out there better than what healthy clean eating can do for you, your mind and your body. 80% of what your body looks like comes from the kitchen…the other 20% comes from what you do (physically).It really hasn’t been until these past 2 years…have I really noticed how true this is. Which, of course, has only made me want to know more! Knowledge is power! It’s amazing what certain foods can do for us…from lowering blood pressure, to flushing out toxins and repairing muscles….and it is all done NATURALLY!!!
It really hasn’t been up until this last year after my last 3 major surgeries that I really started honing in on my food choices, how to eat, when to eat, how much of what (protein, carbs, fat ratios), and the actual nutrient value of what I was putting in my body! My mindset changed again towards food…it no longer is food to me…it is FUEL! It’s what keeps me moving, it what stabilizes my health, makes my skin, hair and nails healthier, boost my immune system, aids in my recovery of not just workouts, but from surgeries. I do take supplements and I believe that there are ones out there that ADD to the nutrients you already are eating. No supplement should EVER replace actual food, EVER!!!

This post is not to ridicule anyone for doing anything that is trying to better their health…this is just an inside glimpse at my life and what I battled…and still do…it is an everyday choice I make to be and stay healthy! 🙂

Jeans and Diets – THEY ARE THE SAME

Have you (women, that is) ever went somewhere and see a friend wearing an awesome pair of jeans and ask who makes them and where can you get ‘em? Only to go to that store, grab your size and head to the dressing with all the positive thoughts about how great your are going to look in these!

Then it happens…those perfect jeans SUCK!!!

Why does this happen? Well, it is simple…not everybody has the same body. Some are top heavy, while others are bottom heavy. Some have no butts, while others have hips they can’t stand. Some are super straight and others have curves in all the right places. All these traits, is what make us….well US!

Imagine this, if we all had the same body structure and makeup, the fashion world would not be a booming business. They wouldn’t need all the different cut lines and lengths of jeans. It would be one staple design and that’s it! How boring?!!

Well, same goes for diets! Though we all have the same body parts (bones, organs and such). How our bodies respond to different foods and even exercise vary greatly from person to person!

Just like those jeans on your friend look amazing on her and that same friend just lost 40lbs on this great diet, to make her look fabulous in those jeans…those jeans were just not made for you, just like when that diet she is on fails you. It’s not that you failed on the diet (if you were devoted to it), it’s just the diet failed your body. It just didn’t fit!

This is why every where you look, there are so many different types of diet plans. I am not saying that any certain diet is better than another AND I am also not saying that any of them are bad (well maybe except for Atkins, my opinion).

MY FINAL THOUGHT ~ Don’t jump from one to another. Give every diet plan at LEAST 4 weeks of pure dedication. Write down everything and I mean everything…food, emotions, exercise and times of all of it. This way you can find patterns in your eating and then start tweaking from there!

In the end, when you find the right mix of foods (which is called a diet) for your body…you are going to love going jean shopping!!