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!!

Staying Positive AFTER An Injury or Surgery

You might be thinking to yourself, is she kidding, everyone at some point becomes negative during the recovery process! My response to that is, you are ABSOLUTELY correct! We do, it is part of human nature for us, but at the same time, we also have the capabilities to counter act that choice.

Let me give you a little background to back up what I am about to say to you. I am a 37yr old single mom and I should have died not once, but 4 different times in my life. I have been told by doctors at 3 points in my life that I would NEVER walk again. I was told my life would NEVER be the same. I lived through 3 near fatal car accidents, my last being in the line of duty. The other thing that almost killed me was when I contracted bacterial meningitis. I have more titanium in my body holding me together than anyone should EVER have. I have gone through 20 surgeries to date, mostly on my lumbar spine, pelvic and left hip. So now that you know a little about me, let me tell you why I am a SURVIVOR, not a victim!Never believe words of people who have NEVER gone through what you are going through, and YES this includes the doctors treating you! You truly are your own worst enemy when it comes to your recovery! It is just like when we want to hit a PR (personal record), if we go into negatively, we might as well NEVER even try! But when we go into with a positive mindset, it is truly amazing what our minds are capable of putting our bodies through! Another thing about mindset, don’t be a stubborn or a prideful person when you reenter the box/gym. You do this; you might as well have just stayed home! Let me tell you this now and get it out of the way – YOU WILL NOT BE THE SAME PERSON AS BEFORE, throw out all your old goals and make new ones for the person you are NOW!!  Now, I am not saying that you will never get back to where you were, hell you might even exceed all your past PRs! What I am saying is your body has changed, PERIOD! There is no going back to the way it use to be. It is time to start finding out what works for the body you have NOW! This is probably one of the biggest struggles people deal with when in recovery. The second is the time from which the injury or surgery occurred to when you actually get back into the box/gym!

So let’s talk about that for a second, that down time can either be used to play the pity card or it can be used to start formulating a path in which you want to go. Only YOU can make this decision. Only YOU can decide if want to be the “oh woe is me” person or the SURVIVOR! And I don’t care how many cheerleaders you have in your corner, NONE OF THEM can do this journey for you! Matter of fact, there will come a point that if you hear one more positive word out of someone’s mouth, you literally might go insane!

In closing, let me just make one thing clear! An injury or surgery doesn’t define WHO YOU ARE…you do!  I am not going to sit here and tell you that it’s going to be easy, it actually might be the hardest fight of your life, and like me, you might have to fight it a few times. But what I will tell you is not only will it be worth it, but you will be stronger than you have ever been hitting any PRs!!!

My gym time…IS MINE…Back the hell up!!

I don’t know about most of you, but when I go to the gym…I could give a shit why anyone else is there…if the gym is completely full or empty…my training still happens! I don’t go to flippin’ socialize or meet a guy! I could care less what I look like…I have no makeup on, my hair is pulled back into a ponytail and a ball cap is on (low). My headphones are in and my music is up loud (basically so I don’t hear you talk crap). I don’t wear the latest fashion in workout gear, nor do I show off any part of my body.  I get in there and do what I went there to do…TRAIN! Whether I am working on my legs, arms, chest, back or just doing cardio…I am there FOR ME..not you! So back off!

I have had the joys of (excuse the term) fucktards come up to me and bother me. I have had a “so-called” personal trainer poke my ass and say it is getting tighter! WTF! The same one also came over (before my accident) while I was training on the bike, and pulled out one side of my earphones, to let me know I was cycling all wrong, my form was terrible. Ummm…HELLO SHITHEAD…I am on mile 65 (yes 65!) and I have 4 12inch long rods in my lower back…SERIOUSLY…you just screwed my cadence!! Do you even know what a flippin’ cadence is? Let me know when you can out bike me and walk the next day and then MAYBE JUST MAYBE I will listen to you!! FUCKER!!!

At my old gym, I got looks from the guys because a female was in the FREE weights section…REALLY…someone might as well use them since you all are so busy staring in the mirrors, talking/texting on your cell or commenting about how u would like to tap that girl that just walked past (oh, ya know the one…full of makeup, hair done, barely dressed and not an ounce of sweat on her…I am shocked she owns some type of running shoe!!)!  I loved the ones who couldn’t understand how I could go from a Power Clean, to push-ups, to Kettle-bell swings, to squats…5 times…it’s called a FUCKING WORKOUT! I know it’s a strange thing to see at a gym…someone ACTUALLY working out!!

You are probably wondering what has spawned this blog…well it happened yet again today! I was doing the leg press and two morons decided they were going to stand there chatting it up…well when I did my set and then went and did my set at the calf machine…they started to take my weight off the leg press…hence my earplug came out and I stated I wasn’t done. They decided to get all pissy…and I told them to get a life (oh and meanwhile there was the other leg press completely open and free to use!). Well I did my sets to failure…and cleaned up the area and continued on…I did 3 more types of leg workouts then hit the elliptical for some cardio…here is the hysterical part…I looked over at where the leg press is at when I got off the elliptical (30 mins later) and the same two morons where STILL standing in the exact same spot, never once even touching the machine nor doing anything else but talking! At least there jaws, mouth and tongues got a workout today!

All right…I’m done for now….thanks for listening to me rant!! LOL

“Angie” can go to H…E….Double L!!!

Well I guess I’m blame myself a little on this…I did go give blood before my WOD today. Hey I am O- and we are in MASSIVE shortage here….I have to do my part!!

So then I drove to the gym in the rainstorm!! lol

Strength Work ~
1×20 Power Clean @ 65 (I should have done 70!!! UGH)

The flow of this is getting so much better!! I did all my lifts in complete darkness!! Funny NO ONE ELSE continued lifting…it was like if they couldn’t SEE themselves in the mirrors they couldn’t lift….TOO FLIPPIN’ HILARIOUS!!!

WOD ~
“ANGIE”
100 Pull-ups (50 w/band&50Jumpin’)
100 Push-ups
100 Sit-ups
100 Squats
TIME : 16:49

My Left Hip is my nemesis…

Well, I just have to realize my left hip will just be my enemy for the REST OF MY LIFE!!! During the Fitness Assessment…I was in tears (LITERALLY) trying to just get .87 miles in 12minutes! And then in today’s WOD I am NOT subbing anymore…I don’t care if I have to walk it….if it says RUN….I WILL be using my legs in some fashion!! Though I already know tears will be flowing! Time to SUCK IT UP!

Strength Work ~
1×20 Dead Lift @ 95 (left really good…definitely could have gone higher in weight, so next time!)
1×20 Push Press @ 85 (I pushed my limits…but only got in 17!! My arms weakened!! UGH!!)

WOD ~
3 Rounds For Time : 22:32
50m Overhead Lunges (25lb plate) (last rd did wide lunges left hip was on fire)
40 Step Ups
400m Run (yes I jogged at 4.6-5.0 pace!!)

Checkout ~
4x30sec Handstand Holds (getting better, but these SUCK!!)

My food is definitely getting better, but I am cutting out more fruit…and adding more veggies and protein. I also IF twice a week, just a 12 hr ones, though I will be doing a 24 hr one if I need to!