5 Tips On Recovering From Being sore

5 tips on recoveryYour recovery process is so important for your body. When we are working out 5-7 times a week your body needs all the extra help it can get. Still after working out for years I get super sore to where I can barley walk or barley drive my car. I know that sounds crazy but when I workout my chest… Oh my gosh, it gets so sore. So I am sharing my top 5 tips on ways to try and beat your soreness and how to recover more quickly.

Foam Rolling & Stretching – This one is very very important. I know I don’t do it as often as I should. Stretching 15 minutes before and after your workout will help so much. It will also help with warming up your muscles before your workout so you do not pull anything. Take 15 minutes out of your day and just foam roll. Yes it hurts like crazy but it helps so much. A way you can get extra stretching and foam rolling in, is at night when you are watching a tv show.
Getting enough sleep & Epsom Salt Bath – Are you getting the amount of sleep your body needs? To be able to fully recover each day make sure you are getting a great night of sleep. I take ZMA at night which is Zinc, Magnesium, and Vitamin B6. Many athletes take this at night for a recovery aid. With this you will also achieve deeper levels of sleep. Also a nice epsom salt bath is super soothing and can help with muscle soreness.
Feed them muscles – Post workout are you getting enough food? I always have enough protein and carbs pre and post workout. Also, throughout the day.. are you getting in enough nutrients for your body?
BCAA’s – (Branched Chain Amino Acids) help out so much when you are recovering from being sore. I don’t know about you but they taste so yummy it helps me with drinking more water. BCAA’s work in so many ways. One way is they help stimulate protein synthesis and reduce the rate of protein breakdown.
Yoga- I am not the biggest fan of yoga because I get so bored. But when I go to a yoga class for an hour I am able to fully stretch out all my muscles. Especially the slow burn yoga. You are in certain positions for a couple minutes. This one really helps me from being sore. Yoga is also great for competitors to help with their flexibility. Posing on stage is very important and the more flexible you are the better your posing is going to look. Yoga is a great options because if you say you are going to stretch and then never do, going to a class will make you work for an hour.

If you are sore try out these 5 tips (a little more than 5 lol) and let me know how they help you recover from being sore.

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Bikini Girl Diaries 3

bikini girl diaries

Happy Wednesday everyone! Hump day!! It is time for my weekly bikini girl diaries. “Cutting” so far has been super easy. I did really good on tracking everything this past week. I had a good check it. I didn’t lose any weight this week but thats okay.

Last week my weight was 137.4. This week my weight was 137.4

My supplements that I am currently taking are multivitamin, fish oil, CLA, L-Carnitine, Creatine, and Yohimbine. I don’t really want to take a fat burner right now. I have a blog post over why I take certain supplements that you can see here

I am still doing HIIT twice a week and working out 6 days with one “rest” day. My energy still feels great as I am still pretty high carb.

If you have any questions or anything you would like me to cover in the bikini series please let me know!

I have a question for you! How are your NY resolutions going? Are you seeing progress? How are you making sure you stick to your goals? Comment bellow and let me know!!

In my posts I am going to start including things like how I track, how to track alcohol, HIIT vs steady state cardio. So more informational stuff not just how cutting is going.

Some blog post coming up are… Valentine’s Day gift options for him & her, tips on recovering from being sore, Zaful Valentine’s Day Wishlist and bar cart reveal.

Today I am including a workout for you, it is a leg workout because who doesn’t love a good booty workout?

Leg Workout

Weighted Hip Thrust With Band 4X15 SS Pistol Squats 4X15

Weighted Single Leg Deadlifts 4X15 SS Curtsey Lunge 4X15

Abductors with resistance band 4X15 each leg SS Resistance band pulse squats

Weighted Good mornings 4X15 SS Lateral Lunge 4X15 (each leg)

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Bikini Girl Diaries 2

Want to know how my cut is going?

Bikini Girl Diaries is the name for my prep series!

So yesterday was my check in with Jami. My first week of the cut went great. I followed the plan & my workouts as planned.

My first week I weighed 138.6 and that was actually the highest I had weighed in a while…

When I weighed yesterday I was 137.4 which is great that I am losing weight! I am still doing HIIT cardio twice a week and have one off day. On my off day I try and still be active..that could be taking the dogs on a walk, stretching super good for 30-45 mins, or taking a yoga class.

We still have not discussed when I am going to do a show, I don’t want to rush it or anything, I want to be 100% ready.

She kept my macros the same for this week so I still have my high carb day Wednesday & Saturday and lower carb on the other 5 days.

Also, this picture I posted from this summer…take me back to the hot Texas heat where I can lay out everyday. I am truly missing it lol.

This week will go just as great, stay tuned for next weeks diaries. I have included a leg workout at the end of this. If you do it, let me know how it went!

Leg & Booty Workout

Donkey Kickbacks 4X20 (Slow & Squeeze at the top) SS Jump Squats 4X15

Weighted walking lunges 4X15 (each leg) SS Stiff leg deadlifts 4X15

Bulgarian Split Squat 4X15 SS Fire Hydrants 4X15 (each leg)

Sumo Dumbbell Squat 4X15 SS Weighted Step up with knee raise 4X15

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Low Calorie Coffee

Healthy Coffee recipes healthy coffee recipes Healthy Coffee RecipesHealthy Coffee Recipeshealthy coffee recipes Healthy Coffee RecipesHealthy Coffee Recipes

Shop The outfit here or here

Happy Monday everyone! I hope you have an amazing day! I don’t know how you start off your morning but mine is ALWAYS the same thing, COFFEE. I have coffee every single morning. It is a must for me. If I don’t have my coffee within an hour of waking up I start getting a head ache and it’s just not fun lol. So today I have put together some of my most favorite coffee’s. I will also have a workout posted at the end of the blog post!

I want to start incorporating more workouts in my posts so if you don’t know what you want to do at the gym that day, you can screen shot it & do that workout! Start off your Monday with this killer shoulder workout at the end!

If you don’t follow @themacrobarista on instagram you are messing up. He posts all kinds of healthy starbucks recipes that are like half the calories/carbs/fats.  

My absolute go to starbucks drink is a grande blonde roast with 2 pumps sugar free mocha, 2 pumps sugar free vanilla, 1 stevia. Literally taste identical to a Mocha.

One of my favorites I got from @themacrobarista is the Iced Cinnamon Almond Milk Macchiato. 90 Calories, 2g Protein, 11g Carbs, 4g Fat, 9g sugar. Literally AMAZING macros. Here is how you order it.

Iced Cinnamon Almond Milk Macchiato:

1. Ask for a grande Iced Cinnamon Almond Milk Macchiato.

2. Ask to *substitute FOUR (4) pumps of sugar free cinnamon dolce syrup

3. Ask for LIGHT caramel drizzle.

4. Ask for LIGHT cinnamon dolce topping.

Okay another amazing thing about @themacrobarista is that EVERYTHING is in MyFitnessPal. All you have to do is search Fit_with_coffee

My next favorite of @themacrobarista is the iced caramel macchiato. I mean the caramel macchiato is one of everyones favorite. 140 Calories, 1g Protein, 18g Carbs, 7g Fat, 17g Sugar

Iced Carmel Macchiato:

1. Ask for a grande iced caramel macchiato

2. Ask to substitute sugar free vanilla syrup

3. Ask for coconut milk

4. Ask for LIGHT caramel drizzle

If you track everything a great way is to bring your almond milk or your own creamer that you have measured out so you know exactly how much of milk or creamer that you have in your coffee so you are as accurate as possible.

I hope you enjoyed my go to coffee’s. Thanks to the wonderful @themacrobarista for sharing and coming up with all these amazing coffee’s!

Shoulder workout:

Dumbbell Shoulder Press 4X15 SS Dumbbell Side Lateral 4X15

Dumbbell Front Raise 4X15 SS Dumbbell Upright Row

Rear Lateral Raise 4X15 SS Plank Alternating Arm Row 4X15 (Each Arm)

Dumbbell Around the World 4X failure (light weight)

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