Seriously Sore: What to do about it

Ok, you're super sore. It might hurt to get out of bed, sit down on the toilet, and even wash your hair. I think we've all been so sore that we have contemplated canceling the rest of your workouts for the week to recover. When you're that sore you can take care of yourself by doing these few things:

1. Move:

Get your blood circulating. You can do light exercise, yoga, a long walk, or stretching at home. When you move your body you can reduce the effects of Delayed Onset Muscle Soreness.

2. Stretching & Mobility work:

Take the time to stretch before (dynamic stretches) and after your workouts. If you are super sore take time to stretch, and do mobility work on the areas that are extra tight.

3. Ice bath:

Taking an ice bath immediately after a workout has been shown to reduce muscle soreness. I've done this and it's freezing! 

4. Hydrate:

When your muscles are sore or tight it's extremely important to hydrate! Drink lots of water, because we all know that 60% of our body weight is water! 

5. Foam roll:

One of the best investments you can make would be to purchase a foam roller. Foam rollers are used for self myofascial release to aid in the recovery of sore muscles and assist in returning them to normal function.

Workout Clothes: What To Wear For Different Activities

When it comes to working out, you need to dress the part. Ladies, we need to make sure our "assets" are in place and our feet are supported. Proper workout gear is a MUST before you set foot in a gym or trail. I am going to list what you need for the gym, yoga class, or running (outdoor activities).

GYM GEAR:

INOV8 SHOES: I find Inov-8's better for the gym, doing box jumps, classes, lifting, or any gym work.

Lulu crop pants:

Gym tank: $26

 

RUN GEAR:

Nike run hat: $24

BROOKS running shoes:$120

Athleta Run Pants: $64

Lululemon Top Speed Sports Bra: $52

Run tank:

YOGA GEAR:
Yoga Mat:

Yoga sports bra: $42

Yoga pants: $72

Yoga tank: $48

Heat It Up With Hot Yoga: Everything you need to know!

I have been practicing Hot Yoga for about 4 years. I don't claim to be a yogi, but I do really enjoy going to yoga once or twice a week when my body is feeling like it needs some more attention. The workouts I typically do at the gym are very high intensity, heavy weights, and taxing on my body. It is important I don't over train or injure myself, so when I feel tight or tired I hit up a yoga class, hot yoga in particular.

What is hot yoga?
Hot yoga can refer to any yoga class done in a heated room. The room is usually maintained at a temperature of 95-100 degrees F . I enjoy these classes in comparison to Bikram, because each instructor gets to create their own flow. Bikram classes, on the other hand, will ALWAYS be the same series of poses wherever you practice (even if you go to a class on the opposite side of the world).

Why is it good?
- YOU SWEAT MORE- meaning your body is speeding up it's ability to detoxify! The additional heat and increased body temperature encourage toxins to be released via the sweat and active/deep breathing exhalations. The sweat is good!!
- YOU BURN 30% MORE CALORIES- heated yoga classes are shown to burn up to 1,000 calories per session. The heat improves circulation and metabolism and strengthens the cardiovascular system.
- IT'S AEROBIC EXERCISE- The heat & humidity of the environment create a much higher oxygen demand from the body than in a normal room. The requirement for more oxygen forces the lungs to expand to a greater capacity to hold more oxygen, meaning your working your cardiovascular system moreso.
- YOU GET A DEEPER STRETCH- When the room is heated, your muscles loosen up a bit faster. You are able to get a deeper stretch during the series of poses when the room is heated. Be careful to not push it too hard!

How to I arrive to the studio?
- Try not to eat an hour and a half before, you want the blood to flow to your muscles not your stomach
- Arrive a bit early to check in, lay out your mat, etc.
- A yoga mat, hot yoga or regular (if you have a regular you will need to bring a big towel to lay over your mat)
- A water bottle
- A smaller towel (sweat towel)
- Tight athletic clothes (loose clothes soak up the sweat, and tend to droop)