Delayed Onset Muscle Soreness

This week after working out with a client, I had the best case of delayed onset muscle soreness -- and I loved it :)

Delayed onset muscle soreness is the pain and stiffness felt in muscles several hours after exercise. It begins 8-24 hours after exercise, peaks 24-72 hours and goes away in 5-7 days. This is normal and THIS IS GOOD! The pain is part of a process that leads to greater stamina and strength as the muscles recover and build.

To rid the discomfort faster, perform a light aerobic workout, get a massage, stretch or take an anti-inflammatory. Or just wait it out - it'll go away within 5-7 days :)

Have you gotten your flu shot?

October is the best month to get a flu shot. Time's running out!

If I can do it, you can do it ;)

Today Show shares how to naturally prevent colds

While enjoying my coffee this morning, the Today Show shared 5 ways that naturally prevent colds. Since it's that time of year, I want all of you to do your best to avoid getting sick.

1. Consume probiotics. It increases antibodies.

2. Boost your vitamin D levels. It helps fight infection

3. Get a massage or use a foam roller. Doing so boosts your immune system by reducing stress and cortisol.

4. Drink green tea. It contains antioxidants.

5. Socialize with friends. This one surprised me but evidently studies show that people with wide diverse social networks get colds less often. People who are lonely are prone to getting sick as they typically have higher levels of cortisol. Interesting, huh? Just make sure you wash your hands. A lot.

Stay well!

Milk, it does a body good

Do you know what you should be consuming after your workouts for optimal recovery? That's right...MILK!

-Studies say that milk may be just as good, if not better, than sports drinks. Drinking it right after cardio or resistance training helps your muscles recover fast.

-It's cheaper than buying a tub of whey protein powder

-Milk contains 2 proteins best for rebuilding muscles: casein and whey.

-If you can't handle regular milk, add some chocolate or strawberry flavoring.

-Along with building muscle, milk may help shed fat.

Drink up to build muscle and shed fat!