Showing posts with label strength training. Show all posts

How to Relieve Muscle Pain After a Workout


Being a fitness instructor and teaching multiple classes a day/week can leave me feeling a bit sore. Here are some of my go-to essentials for sore muscles! 

 Magnesium: CALM powdered supplement, topical magnesium spray or take an Epsom Salt bath! 

 Foam Roller Massage: Check out these foam roller exercises on 

 YouTube: https://www.youtube.com/watch?v=FNZ_UFovznk

 Arnica Gel/Internal Homeopathic: Great for bruising, pain, inflammation, and soreness. 

 Electrolytes: Consume before, during, after workouts. This is a brand I like: https://myvega.com/vega-sport-electrolyte-hydrator#

 Hydrate:  Water, water, water! Or COCONUT water! 

 Foods Naturally High in Electrolytes: 

 Potassium- Supports cell and heart function, regulates blood pressure, prevents bone loss and kidney stones, and plays a vital role in muscle contraction. Found in baked and sweet potatoes, bananas, green leafy vegetables such as spinach and kale, peas, beans, and avocado.

 Sodium- We're told to just say no to sodium, but it's the electrolyte we lose in the highest concentration when we sweat. Salt helps the body hold on to water, keeping you hydrated for a longer period of time.Trying adding a pinch of Himalayan Sea Salt to your water! 

 Chloride- Needed to maintain fluid balance, blood volume, blood pressure, and body fluid pH levels. It is also lost in high concentrations via sweat. Eat olives, seaweed, rye, tomatoes, lettuce, and celery. 

 Calcium and Magnesium- Aids muscle contraction, nerve function, enzyme activation, and bone development. Consume collard greens, broccoli, Bok Choy, figs, oranges, sardines, okra, leafy green vegetables, nuts, dried beans, and lentils.
Essential Oils: DoTerra Deep Blue, Veriditas Just Plain Relief Roll-On

 Rest: Work alternate muscle groups the next day to allow your muscles to recover and take at least one day a week to rest completely! You need to let your body heal! 


Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.




www.OptimumWellnessMN.com
arnica cardio electrolytes
Share:

Flex Friday





I've been focusing more on being strong and not skinny. This past year I've gained probably 10 pounds. I'm not sure because I stopped weighing myself. The scale does not control me anymore. Each day I work on my mindset and some days are definitely harder than others. I don't weigh 103 pounds anymore like in the other two photos. I was skinny then but wasn't happy.


Gaining weight is a mind game. My clothes are tighter and when the whole world has been focusing on losing weight I've been needing to gain weight. One thing I want to mention is that our bodies naturally fluctuate 5-7 pounds on any given day based on food and water intake, bloating, inflammation, hormones and etc. My takeaway today is this: Throw out the scale! Perfectionism can destroy you-both mentally and physically. Forgive yourself daily!





Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.




anorexia bulimia eating disorder
Share:

Small But Mighty




Progress comes in all shapes, sizes, and forms. (Read one of my previous blog posts- Progress: Obedience)  I'm not huge, nor do I want to be.  My goal is to just eat healthy and stay active and lean! (Throughout my entire life!) 

 Small improvements can mean going up a few pounds with dumbbells or medicine balls (I documented my own progress below), adding more veggies or leafy greens to each meal, drinking water instead of soda, going from the couch to walking or running a 5K, or even avoiding emotional eating by calling a friend. 

 We all have our own idea of what healthy means to us. Be consistent and do what works for you!  "Find YOUR Fit."- Kirk Dewindt





Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
eat clean exercise fit
Share:

Workout Mistakes Women Make

1. Only sticking to cardio
Seeing the same girl on the same elliptical machine day in and day out.. perfect example!! I see this all the time at the gym!!! You've heard it before-strength training is key. It helps you build muscle, which in turn torches more calories throughout the day. Do 30-60 minutes of strength training moves, 3-4 times a week.

2. Thinking more is more
Spending too much time in the gym can derail your workout. Overdoing exercise can not only lead to injury, it can make you loathe exercise. So instead of spending every waking our pumping out cardio, stick to shorter, higher intensity workouts to blast calories. And make sure you let your body recover! Try Burst Training!! Only takes 12 min a day!! Here is a sample of the 6 exercises I did this week: run in place, bicep curls, jumping jacks, bicycle abs, high knees, sumo squats. 20 sec on, 20 sec off, repeat same exercise 2xs then repeat doing each of the 6 different exercises. Need ideas? Check out these blog posts!

http://www.maximizedliving.com/Home/MaximizedLivingBlog/tabid/772/Category/5/oxygen-lean-muscle.aspx


3. Not eating enough
You may believe that starving yourself is the only way to drop the pounds, but not fueling your body can backfire. It slows your metabolism and puts your body into starvation mode, which means you're not burning as many calories as you would when you were properly nourished. Plus, your workouts will suffer because you won't have as much energy to exert to a sweat session.

4. Doing the same workout repeatedly
News flash: your body is smarter than you think, so if you're spending all your time doing one workout (i.e, reading a magazine while exerting minimal effort on the elliptical) five days a week, you're not going to see optimal results. The key to changing your body is to mix up your routine and challenge your body. I love alternating between running, biking, yoga, corepower ryder, rollerblading, strength trainig, Burst Training, and the list goes on and on! :)

5. Not eating enough protein
Protein builds muscle. Muscle burns more calories than fat. If you don't eat enough protein, you'll not only feel hungrier, leading to possible binges when hunger strikes, but you won't be as toned if you aren't giving your body what it needs to create lean muscle.

6. Giving up when you don't see immediate results
Many people get frustrated when they log in hours at the gym but don't see a drop on the scale. But they are putting too much emphasis on that major number they want to get to, not on how they feel or how healthy they are becoming on the inside and out! If you're hitting the gym, you're gaining muscle (and losing fat!), so even if you're not seeing a dramatic decrease in weight right away, a better measure of your progress is to see how your clothes are fitting you! I always say the scale is the devil!!

Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.

As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
burst training calories cardio
Share:
Subscribe to: Posts (Atom)