I wanted to address 'soreness' it seems this week we had a lot of soreness going around - and that is totally normal. During the first week of camp or after certain workouts, we expect you to be sore, new campers may have a tendency to be more sore than the rest of us, but all of us still get sore.
Here are some soreness DO's:
1. Post workout nutrition: How many of you are replenishing your
body with proper post workout nutrition. We recommend one serving of
chocolate milk as soon as possible after the workout. Want to see
more information about the chocolate milk study click the link below: http://www.cbsnews.com/stories/2006/02/24/health/webmd/main1342839.shtml
Also, another thing to consider right after a workout is
antioxidants. We use: Prograde Longevity…Whatever the form, antioxidants help reduce the free radicals that
are produced during your workout. Free radicals are trying to damage
your cells, which in turn contributes to soreness. Therefore use the
antioxidants to fight the free radicals that are trying to make you
sore -- and of course consult your physician and/or pharmacist about
what you should take.
2. Warm Epsom Salt baths: You may have time to take a bath
and you may not But a warm bath with Epsom Salts will
reduce muscle inflammation. The salts draw out the lactic acid that
causes muscle soreness.
3. Stretching & Foam Rolling: If you haven't gone to Target or Big 5
or online to Perform Better to purchase a foam roller then you are
crazy. And I say that in the most caring and kindest way. A foam
roller is your sore muscles friend. And after the soreness goes away
the tightness may stay, you must roll to loosen and lengthen your
muscles to prevent and repair.
For those of you that are only coming to camp 3 days per week - don't
be still on the other days. If you are sore you need to move. Get
your muscles warm again and stretch them.
Here are some videos about foam rolling:
4. Hydration: You should try to drink at least half your body weight in
ounces of water per day. If you are not close to that amount, then add 8oz. per day until you are there. Hydration is vital to performance for one and for flushing
out toxins - such as lactic acid, which causes muscle soreness.
4. General Nutrition: Let me put to you in very general terms if you
put bad stuff in your body all day, you should expect to feel bad.
You should try consuming lean protein, vegetables and fruit. Your body can't operate on empty calories like juice, mochas, cereal, cheeseburgers and such.
Here are soreness DON’Ts:
1. DON'T skip camp because you are sore. The #1 enemy of sore
muscles is lack of movement. You must get to class and use the
muscles again. You move, the blood goes to the muscle it flushes
good blood in and the lactic acid out.
2. DON'T keep your trainer in the dark. If you have pain tell us so
we can help you. We are available by email and phone ALL the time.
Use us.
3. DON'T quit. We are all sore but we made a commitment
to ourselves to improve our health. So be pro-active and take the
necessary steps to making yourself well.
We are dedicated to your success so please take good care of yourself and let's get stronger, faster, leaner, healthier and reach some goals!!
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