September 25, 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.

 

 

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!!

My Challenge

Well, as most know, I am doing a challenge to get my butt back in gear after a terrible 2011 (medically that is).  Let me give you a little bit of a background of what 2011 had for me…I started the year off pretty great…in the gym 5 days a week, but then it came to a halt when I had selective surgery in February, it was a surgery I was looking forward to for over 5 years and one I definitely deserved! Then just when I was able to start back up and moving again and got the OK from my Doc to return to the gym…my back gave. I knew it was serious but with NO insurance, I just suffered through it. I gave up the gym and reverted back to being bed ridden. Finally on Aug 9th, I couldn’t walk and my dad rushed me to the ER, basically for them to just turn me away without doing anything! They thought I was a pain pill shopper (yet I never once asked for a pain prescription…since I am immune to them all!). So my dad brought me home and made a call that changed everything. He called my old Neuro Doc from 10 years ago that did all my 3 previous back surgeries. My dad updated him on my situation (including the on the duty accident), this was Aug 12th…I was given an MRI that day and then told to report to his office first thing Aug 15th. Pushed in a wheelchair, I was told by my Doc to go directly to Cape Hospital for emergency back surgery, I had blown out the 3 discs above my last fusion he did 10 years prior. Again, I was bed ridden for 4 weeks, then slowly started feeling somewhat normal…that was until my left hip started acting up! I had an amazing friend, Amanda, who had a great friend, Edward, that she made a call too. Needless to say he is the TOP joint implant surgeon in the area! He told me to come in Oct 19th to see him…he took one X-Ray and then asked me how I was even walking!! I was schedule that day for a TOTAL LEFT HIP REPLACEMENT on Nov 3rd! He was a little concerned due to just being under anesthesia twice already this year, and also knowing that I have to be doubled dosed with it so I don’t wake up during surgery, but he pressed on! The day of surgery he went over the pain schedule…needless to say I cut him off and told him NOTHING works. He was like, “Are you telling me you are gonna have this surgery WITHOUT ANY PAIN MEDS to help?”…yep that is EXACTLY what I am telling you. He wasn’t sure how to take that. After all, I am only 36…how can I already be immune to all these meds!! Well, surgery was a success…12 hours later he asked if he could try a pain med cocktail with me over the next 12 hours to see if he could try to lessen my pain…I said sure. Well he monitored me closely…and I was alert, not loopy, talking fine and my blood pressure didn’t drop…so then he said I should have basically been dead…the mix he gave could put an elephant down. So he took me off everything and I just suffered through it. Finally on Jan 25th of this year, I got the OK to get back in the gym…and oh boy, did I take that seriously!! I gained 28 pounds over the course of 2011…and my joints can feel it!! So I need to get this extra weight off to get my hip flexors and back/core strong again. It’s my challenge…..

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