There’s nothing like pain to bring you to the present moment and understanding that you have screwed up. Right now, I’m in pain. It’s better today since I’ve done some soaking, stretching and foam rolling but I’m still not 100%. I will get there but I’m definitely taking the lesson.
My pain was caused by not paying attention to form and improperly recruiting muscles over a long period of time. For example: when you’re doing an exercise and experience pain (all other things considered) and/or afterwards can’t figure out why a different part of your body is sore? That’s likely due to unfocused movement and improper muscle recruitment. Each movement should be consciously targeted to a specific area and if you’re weak in that area (or the opposing area) you pull in other muscles to help you complete the movement. After doing the movement (incorrectly in my case) for so long, it’s remembered by your muscle(s). Keep doing it wrong and you’ll be sent a pain notice in a specific area along the muscle chain. This is my current situation.
Anyway, it’s not like I didn’t know I was out of alignment but I’ve decided to do something (else) about it. I wrote all of this to hopefully spare you the same result AND bring up the subject of Rolfing. I’m thinking of it as targeted-assisted foam rolling. I’m going in for a series of sessions and will let you know how it goes. I’m determined to be restored to full structural integrity and then it’s up to me to keep it that way. I can only wonder how much more effective I would’ve been (athletically) and look forward to seeing a difference in daily life. Let me know if you’ve ever done it.
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The greatest benefits of completing P90X or any 30-90 day workout program are primarily mental:
1. Reverence (self-respect)
2. Discipline (self-mastery)
3. Endorphins (self-love)
4. Bragging rights (self-satisfied)
5. Confidence (self-esteem)
Oh sure, IF you’re eating right, you’ll likely see some physical changes but what it does for your mental state has the most far reaching impact. After all, there is the possibility that you will gain back some weight or return to your former eating habits. It happens. However, you never lose the knowledge that YOU DID IT. And if you did it once you can do it again. No one can take that away from you.
And clearly this doesn’t just relate to fitness. From here on, anything you attempt can be completed because you’ve demonstrated that you have the determination and discipline to see things through; that once you put your mind to something, there’s no stopping you. And what if you didn’t complete the program? Well, there’s a valuable lesson in that. Ask yourself: Why didn’t I finish? What did I make a priority over my health? What could possibly be more important? No matter your response, KNOW that the only person keeping you from reaping the benefits is YOU. It’s never too late to begin again.
And to all my finishers: Take your accomplished, dedicated selves out into the world. The few and the proud– go forth and conquer.
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How to navigate your supermarket – what to buy and what to avoid
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When it comes to overall wellness, health and weight loss it seems like there’s a conspiracy in the decision to promote bad information. I don’t think the FDA (Food and Drug Administration) is looking out for our best interests. But neither do I believe we should be so willing to place responsibility for our personal well-being in the hands of the government. And commercial interests (in cooperation with the government) are happy to sell you something, anything as a quick fix for your problems. We’re eager consumers and not very discriminating but the facts are easy to find; ASK A responsible DOCTOR:
FACT: “The long-established dietary recommendations have created epidemics of obesity and diabetes, the consequences of which dwarf any historical plague in terms of mortality, human suffering and dire economic consequences.”
FACT: “The rest of us have simply followed the recommended mainstream diet that is low in fat and high in polyunsaturated fats and carbohydrates, not knowing we were causing repeated injury to our blood vessels. This repeated injury creates chronic inflammation leading to heart disease, stroke, diabetes and obesity. Let me repeat that: The injury and inflammation in our blood vessels is caused by the low fat diet recommended for years by mainstream medicine.”
SERIOUSLY WORTH CONSIDERING: “There is but one answer to quieting inflammation, and that is returning to foods closer to their natural state. To build muscle, eat more protein. Choose carbohydrates that are very complex such as colorful fruits and vegetables. Cut down on or eliminate inflammation- causing omega-6 fats like corn and soybean oil and the processed foods that are made from them.”
“What are the biggest culprits of chronic inflammation? Quite simply, they are the overload of simple, highly processed carbohydrates (sugar, flour and all the products made from them) and the excess consumption of omega-6 vegetable oils like soybean, corn and sunflower that are found in many processed foods.”
NOW you know. What are you willing to do about it??
Because I hadn’t done P90X Back and Legs in a very long time, I’d forgotten how it TOTALLY fries your legs. So here I sit (very carefully) with sore legs – looking foward to being able to move naturally again.
I don’t take pain relievers but I foam rolled, took a hot Epsom salt bath, drinking plenty of fluids, stretching, etc . However, I cannot make myself do the ice treatment. I’d rather do another round of legs than subject myself to ice; but that’s just me. If you’re more sensible and are looking for ways to hasten your recovery here are some tips from Men’s Fitness:
Ibuprofen: Low-dose, over-the-counter painkillers and Ibuprofen in particular, which has specifically been shown to decrease muscle soreness—will help take the edge off of severe cases of DOMS (delayed onset muscle soreness).
- Gentle Stretching: When muscles are in recovery mode they tend to tighten up, exacerbating feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and diffuse the pain.
- Light Massage: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery, thus shortening the duration of DOMS.
- Warm Bath: As with massage, warm water will loosen up tight muscles and improve circulation. Better circulation means more oxygen- and nutrient-rich blood coming to the rescue of your aching muscles.
- Hot/Cold Treatment: Apply an ice pack for 15 minutes, followed by a heat pack for another 15, and back again. Studies have shown alternating cold with hot to be highly effective in promoting both circulation and muscle recuperation.
By the way, muscle soreness can severely compromise your exercise form so be careful if you insist on working out.