Why Your Muscles Are Sore Post-Workout?

If you’re new to fitness, you may be wondering why you’re sore after a weight-training or cardio session. It could be a number of factors, including your previous level of fitness and activity, your age or the intensity of your workouts. Since this is the first time you have exercised - or it has been a while since you last worked out - it’s likely your muscles will become sore.

This is because you are causing microscopic tears in your muscle fibers when you strength train or work muscles you’ve never worked before. The pain you’re feeling post-exercise is from these minute tears and is called Delayed Onset Muscle Soreness (DOMS). This pain is normal and can last between 1-7 days following your workout. As these tears heal, your muscles will become stronger. Over time, your muscles will adapt and the soreness will lessen after your workouts.To minimize the chance of becoming sore, be sure you’re allowing time to warm up, cool down and stretch properly before and after your workouts. Drink enough water throughout the day, and try to stay active on a weekly basis.

To relieve soreness, keep your blood flowing by doing some light cardio or other physical activity, or getting a massage. Even doing some of those unwanted house chores can help relieve a little of the pain.Embrace the soreness as a great sign that you kicked your muscles ass in the gym. Keep training hard a learn to love that beautiful sore feeling. 

Inspire Me✿ "Get Stronger"

Always go for the heavy weight first when you are lifting, because if you always go lower in fear of the heavy weight you will never become stronger. Your muscles need to feel that heavy weight and get use to it so you can go higher and become stronger. If you don't allow your muscles to experience and feel the heavier weight then you are never going to become stronger. Don't fear the heavy weight, embrace it and lift it like you own it.

The Combo That Can Make Anyone a Runner

Running is one of the best calorie-burning exercises you can do. But if you're an out-of-shape beginner, running can feel next to impossible. That doesn't mean it's not for you - it'll just take a bit longer to work up to it.

If you’d like to join the elite group of proud runners, but need to ease into it, try doing a walk-run interval combo to start. For example, on week one, aim to walk for five minutes and run for just 1-2 minutes (depending on what you can accomplish with moderate effort and while keeping good form), and then keep repeating the cycle. Do this at least 3-5 days a week for the best results. If you can only start out with three days a week, work your way up to four and then five days.

You may feel frustrated at first having to walk instead of run, but remember: You must build a healthy base of fitness before you can accomplish more difficult feats. Give the walk-run interval combo a try and by week two you should be able to run at least twice as long as you could the week before. Keep adjusting your walk-run intervals each week as your body adapts. In just 8-12 weeks, you could be running a 5k or 10k with ease!

See, it wasn’t that hard after all.

✿

Motivational Note✿ "Be Your Own Motivation"

 "Be your own Motivation and train like a Superhero"

✿

"Hanky Panky is Exercise Too"

If you’re not having enough fun working out, take your workout to the bedroom! Vigorous sexual activity can burn an easy 100 calories or more, and hey – why not? It’ll make your partner happy and strengthen your relationship, which means that burning extra calories is really just a fringe benefit.

If you tend to be more of a mild-mannered lover, don’t be afraid to get a little more frisky to make it worth the while. Sex can be a great cardiovascular exercise for your heart and lungs. And it’s also great for toning your core – that is, if you do it enough. Sex also releases feel-good endorphins, which can help boost your sense of mental well-being, which can boost your self-efficacy and benefit you at the gym. So the next time you find yourself complaining that you just don’t have time for exercise, take your frustrations out between the sheets! The more, the merrier. 

♥

Love ♥ the Exercise You Do

Why isn’t your exercise program working for you? Probably because you never do it! Studies show that the #1 problem with losing weight is not the diet or fitness plan itself, but rather a lack of follow-through. The real key is to find an exercise you enjoy. That way you'll look forward to your workouts rather than dreading them. More importantly, you'll be more likely to do them rather than finding inventive ways of avoiding them. You don't have to get on a treadmill if you don't like it. Bike, swim, hike, walk, dance, climb, or do whatever you love to do – just make sure you move! You can even play tag if you want, as long as you keep moving and work up a sweat. The more you exercise, the more weight you’ll lose, and the happier you’ll be because you aren’t torturing yourself with needless hours of exercises you hate to do.

Whatever you choose,commit and just stick with it! 

♥

"The Couple ♥ that Plays Together Gets Fit Faster"

It’s no secret that a lazy mate can be a major weight-loss roadblock, but did you know that couples who join fitness programs together are twice as likely to stick with it? And in case you’ve forgotten, what matters most in any weight-loss program is how long you do it.

Most weight goals fail to come to fruition not because of a poor program, but because people don’t follow the program long enough to get results. So why will signing up along with your partner make a difference? Lack of spousal support is a top reason for why people drop out of their fitness regimens. So what better way to fix that than just bringing them along? If they don't want to come with you... then go anyway and most times they will see you going and see your success and follow along.

Besides triumphing through your weight-loss struggles together, you’ll also be strengthening the bond that you share as a couple. In the gym, you can work off your troubles, frustrations and stress on the exercise machinery instead of taking it out on each other. The couple that plays together stays together - and gets fit faster too.

♥ 

"Small Waistline for 2013"

May good health and a small waistline be yours in 2013.

So what’s your target weight-loss goal? Is it five pounds, 20 or more? Whatever it is, here's how to beat the bulge — fast.Eat the right amounts of sugar and carbs and you’ll lose two pounds a week. Other trendy diets may claim that their methods can help you lose eight or more pounds in a week, but those are neither safe nor effective in the long-term. Aim to eat no more than 15 grams of sugar and 6 servings of carbs a day (a serving is about 15 grams).

Slow, steady weight loss is easier to maintain, and has a cosmetic benefit: It allows your skin to slowly shrink along with your fat stores. This prevents the sagging skin that you sometimes see in people who have lost dramatic amounts of weight quickly. Slow, steady weight loss also gives you more energy. You’ll be more likely to remain active, rather than feel worn out from your diet.Finally, you will never feel deprived or hungry, so you’ll be less likely to binge and cheat. Shedding just two pounds a week is doable, as long as you commit yourself to long-term success. Be dedicated, committed and stay focused everyday on the goals that you put in place for yourself. It's not easy, and can be hard most days, but I assure you that if you follow a clean diet and workout hard the body you want and have been working towards will start shining through. Just know it's takes time and you will see changes not only in your body but yourself as you surrender to the fit life.

Motivational Note✿ "Ready 4 1st Monday of #2013"

"It's the very 1st Monday of the year #2013 and I hope you're ready to not only Kick it's Ass but Kick your own as well?! Get ready, get MOTIVATED, be inspired and get it done! Monday 1/7/13 Motivation!!!

✿

Inpire Me✿ "KickAss Like A SuperHero"

Lets get it done today, and everyday 365 days a year 2013 and beyond. Make it a daily habit not just a whim or a temporary fix to being out of shape and unhealthy. Make it a life time, daily commitment and start Kicking Ass like a SuperHero all the year long! It's all up to you and how bad do you want it?? Show yourself how bad "YOU" want it, by starting NOW!

✿

"Happy Brand New Year"

Happy Brand New Year 2013! Lets make it our most fit and healthy years yet! No more wasting time or waiting for the perfect day, month or time because we know exactly where that will take us... It will take us exactly to this time next year making the same plans and promises to be more fit and healthy. The time is now, today at this very moment we all need to keep our plans and promises in full and keep motivated every single day of these 365 days to make it happen. It can be done and you can do it! It is time so lets get to it NOW! 

"We Are All Champions"

It's all inside of you, it's inside all of us.. but you're going to have to fight for it, if you want it bad enough!? It won't be easy and won't come quick as you have to work hard for it to make it stick. It takes sacrifice, desire, passion and true commitment, dedication and great determination to become what you're meant to be... A true "Champion"

"Are You Sitting Down On The Job?"

While having to stand on your feet all day at work may not sound like the best job ever, there’s more reason for concern if you’re sitting down on the job. It’s no surprise that being seated from 9-5 can make your fanny spread faster than office gossip, but chances are you might only have a vague understanding of how harmful a sedentary workplace can be. Studies have proven that sitting for six or more hours at your job increases your risk of becoming overweight or obese by 68%.

Does this mean you have to switch careers? Not necessarily as there are many adjustments you can make to your workday to incorporate more physical activity. Walk over to your co-worker’s office to talk instead of using the phone. Take a break just to stand up and stretch every half hour. And don’t be afraid to rest your eyes from the computer screen every once in awhile by getting up to get a glass of water and taking a 5-minute break. Also use your lunch break to get a little fitness in if you're able too.. Depending on how long you have you can get a 40min workout in at a nearby gym, a 30 min run or sprint intervals, walking 1-2 miles and much more if you're creative and have the desire and drive to be fit and healthy and you want to make a big difference in your body and health. It can happen if you choose to make it happen.

If your boss yells at you for taking 5 minuet breaks from sitting, just tell them that you’re helping to reduce the company’s health-care costs. =)

✿

Mele Kalikimaka To My Beautiful Fit Family

Much Love & Aloha to all my Beautiful, fit family! Are you ready to make it a KickAss, No Excuses 2013? I sure am... and I will be kicking my Okole like never before! #ForeverStrong =)

 

"Merry Christmas"

Much Love and Big Hugs to all my Beautiful Fit Family & Followers

"Stick with It"

Diets work. Exercise works. There’s no doubt about it. However, in order to make them work for you, they need to be tailored to your unique needs. Don’t just dive head first into any old weight-loss program; experts agree that the #1 reason people don’t lose weight is that they just can’t stick with their chosen program long enough.

In other words, don’t start a low-carb diet that worked for your co-worker if you can’t honestly see yourself skipping grains, veggies and fruit while you chow down on meat, eggs and cheese all day long. Likewise, don’t sign up for a fitness boot camp if you’re more of the yoga persuasion.

Tailor your program to your personality. Consider your likes and dislikes when you make your fitness plan. If you don't try to stick your square peg into a round hole you'll be less likely to quit and you’ll get long-term results only if you can stick with your program long-term. Consistency is key as well as dedication, desire and sacrifice. Commit and implement all this things in to your quest to be fit, sexy and healthy and you will prevail in the end with exactly the healthy, fit body you want.

✿

"No Time To Exercise Today?"

You’re busy! The thought of an hour-long workout is far from your mind, and probably far from possible. Getting the recommended 60 minutes of exercise a day is very difficult for those who try to do it all at once. Fortunately, studies show that doing two 30-minute exercise sessions, three 20-minutes workouts, or even six 10-minute bursts of energy a day is just as worthwhile as getting it all over within a single one-hour session. Not only that, studies also show that people who exercise for just 20-30 minutes at a time are more likely to be consistent with their workouts, compared to those who think they have to spend a grueling hour in the gym. And the more consistent you are with your exercise sessions, the more overall time you will spend exercising each week.

So instead of forgoing your one chance to burn a ton of calories today, break it up into smaller, doable acts of exercise. Take a 15-minute walk in the morning to gear you up for the day ahead. Spend 10 minutes doing sit-ups and push-ups between household tasks. Kick around a ball with your kids for 20 minutes when they get home from school. Put a little extra "elbow grease" into doing the dishes for 15 minutes. And voila! You’ve accomplished your 60 minutes of exercise for the day! This way is far better than not working out at all which most times is what people do who don't have the time it takes to go to the gym for an hour or more. It just seems easier to just skip it and then skipping it goes in to much more than a few skipped workout days. These skipped workout days you become comfortable in skipping and then that's where the excuse come up one by one. So, if time is your problem break up your workout into two or even three sessions and start by getting up at least 20-30 minuets early and knocking out your first workout session before your day starts, then you can surely get another workout sessions in during the day at lunch or after work. Make the time to workout because if you don't you are surely to be sorry you didn't down the road. Getting out of shape and gaining weight happens so quickly, but getting in shape and losing the weight doesn't happen as quickly and can be far more painful then sacrificing 45-60 minuets out of you day to workout.  Just get it done!

✿

"Love Your Body Unconditionally"

In order to nurture a fabulously fit body, you must accept and respect it right now – not once you lose the weight. Many people falsely believe they will love their bodies once they shed excess pounds. That’s simply not true. I know this because some of the most tortured people I’ve ever met have also been some of the thinnest. Ask just about any person from a size 6 to a size 26 about their bodies, and most will tell you they really need to lose a few pounds. They’ll call their bodies nasty names they wouldn’t call their worst enemies.

So, if you think a smaller body size will automatically result in body acceptance, you’ve put the cart before the horse. In fact, the opposite is true: Body acceptance will result in a smaller body size – not the other way around. Once you learn to accept and respect your body, you will instantly treat it differently. Love your body and your body will love you in return. 
✿

Workout #4 Sequence #5 "Back/Shoulders"

Workout #4 S#5 "Back/Shoulders"

Workout #4             
(sequence #5)

Back/Shoulders

 

*Single Sets* *3x ea. ~ 8-10 reps ~ 60-90 sec.rest periods* 

Moderate-Heavy

1. Wide-Grip Pulldowns (Behind Head) ~ 3x

2. Seated Arnold Dumbbell Press ~ 3x

3. Seated Cable Rows ~ 3x

4. Seated Side Lateral raises ~ 3x

5. Bent-Over Two Dumbbell Rows ~3x

6. Standing Barbell Front raises ~ 3x

7. Close-Grip Front Pulldowns (two handle grip bar) ~ 3x

8 Standing Up-Right Barbell Rows ~ 3x

 Let the BEAST Out! "TRAIN HARD"

#1 Wide-Grip Pulldowns

#2 Arnold Dumbbell Press

#3 Seated Cable Rows

#4 Seated Side Lateral Raises

#5 Bent-Over Two Dumbbell Row

#6 Standing Front Barbell Raises

    #7 Close-Grip Lat Pulldowns

#8 Standing Up-Right Barbell Row

Stretch Out Your Stretching

Stretching is a subject of debate among fitness experts, but one thing is for sure: Whether you choose to stretch before, during or after your workout routine, you should do it regularly to enjoy the most benefits.

Stretching for weeks, or at least a few days, before a major event may improve performance in sports activities, as well as help prevent painful player injuries. Seven separate studies have found that specifically force, jump height and speed are positively affected by frequent stretching sessions performed over a longer period of time.

The focus of stretching should be on the areas you’ve been activating. For example, if you’re a runner, stretches should focus primarily on the legs. Or, if you play baseball or softball, stretches should focus on your throwing shoulder, back and legs. Even if you're walking for weight loss, it's a good idea to stretch every day.

✿