#149 Fitness

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"Habit is habit and not to be flung out of the window, but coaxed downstairs a step at a time."

Mark Twain

The Art of Being Sore: 7 Tips on Dealing
with Exercise-Induced Pain

By Steve Edwards

I often get complaints from clients about being sore. Statements like "I thought exercise was going to make me feel good, but now I feel worse than ever" are somewhat common with people who are new to exercising. And there's not too much for me to tell them. The facts are that if we have any designs on changing our body for the better, we are going to spend some time being sore. It's inevitable. Fact of life: there is some pain associated with the ultimate pleasure of being fit.

But that doesn't mean you have to take it sitting down! If you anticipate, plan, and take the proper steps, you can minimize your soreness.

I'll get to this in a sec but, first, let me tell you a little story—a very short one—that might help you out a bit. When I say we all get sore, I mean all. You see, I'm very sore right now. And I got this way by doing one set of lunges. Yes, that's right. One set!

I'm not fat and I'm not out of shape. Quite the contrary, in fact. I'm climbing harder than I have in years and I'm currently a member of the U.S. National Duathlon Team. So by most people's definition, I'm super fit. However, I've not been doing lunges. Until yesterday, I hadn't done a single lunge since I finished doing 10,000 of them over a four-month span last year. So my body's not used to lunges and whenever you do something physical that you're not used to, you get sore. What this means is that most of you reading this are going to get sore—maybe really, really sore—along your road to fitness.

But I can help, because I've been through every level of soreness possible, from the "ahhh, I'm starting a new program" feeling to "@#&!, I can't walk" misery. Here are seven ways to mimic the former statement, and avoid the latter.

Embrace the pain. This idea is going to be foreign to many of you but eventually you're going to learn that a little soreness means you've embarked on something that is good for you. The first time, however, you're going to have to show a little faith. Whenever I switch up my training, I go through an initial period of soreness (like today). While it's always bothersome, say, when it hurts to take off my shoes, I know that it's only temporary and that it's an important step along the road to my goal. So I embrace it. Sure, it hurts. But it hurts in a good way. A great way even. I love the beginning of a new training cycle because I know that once I work through the pain I'm going to be fitter than before. In fact, when I haven't had a period of soreness in a while, I start to feel like a slacker.
Anticipate. Remember that I said I knew I was going to get sore? You are too! So go easy on your first day. And I mean E-A-S-Y! It's normal to get excited on day 1. You've got a new package in the mail and visions of you walking down the beach turning heads are probably dancing in your head. This is great, but keep your wits about you. You're not going to get that way tomorrow or the next day. Hammering through your first workout could end up delaying your program two weeks while you recover from your exuberance. Instead, start slow. Do much less than you feel like you could. You'll get sore anyway. Next day, push a bit harder. Next day, a bit harder still. Easing into a program is the best way to make steady progress.
Eat well. The more you exercise, the better you need to eat. Junk won't fuel your muscles properly. This is especially true if you are trying to lose weight because you are eating less than you need to sustain your body. So what you eat becomes vital. The better you eat, the less sore you'll become. Try to exercise on an empty stomach and then eat a small snack that is approximately 4 parts carbs to 1 part protein within an hour of finishing your workout. This will greatly help the recovery process and reduce soreness.
  Stretch. After you work out. The more time you can spend doing extra stretching at the end of your workout the better you'll recover. Don't stretch your muscles when cold, as you'll risk injuring them further. An extra 10 minutes after you work out, however, can do wonders. Also, easy movements and stretches both at night before bed and first thing in the morning helps your blood circulate better and will also improve your recovery time.
  Massage. You don't have to go to a masseuse; self-massage is a great tool to aid recovery. The only time you don't want to massage your muscles is right after you work out because you will interfere with the natural recovery process. But at any other time, just five minutes of self-massage can do wonders.
Ice. More on the circulation theme—nothing moves blood around like ice. If you've ever watched a locker interview after a sporting event, you probably noticed that a lot of the athletes were icing parts of their body. That's because it's one of the greatest recovery aids we have. Almost all injuries heal quicker if we apply ice. And soreness is "microtrauma," or slight tears in your muscle tissue. These are necessary in order to get stronger, and they will heal faster if you ice them. You can ice any sore body part up to 20 minutes at a time, a few times throughout the day (if you can stand it).
Work out. Often the last thing you feel like doing when you're sore but it gets back to the circulation thing. Working out promotes circulation. Sitting around while you're sore is worse than working out, even though you probably feel like exercise is the last thing you should do. What you should do is not work out too hard. It's a good excuse to be slightly lazy, since you are doing what's called a "recovery workout," which is aimed at not breaking down too much muscle tissue. However, if your legs are sore, you don't have to go easy on your upper body, and vice versa.

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May Success Story: Natalie C.

Congratulations, Natalie!
"I have never seen my body respond to a workout program like this before. My waistline started to shrink, followed by my tummy, hips, and thighs. I started to fit back into clothes I had not been able to wear in months. Even more fantastic was when those clothes started to become too big.'"

See Natalie's "before" picture and read the rest of her Success Story.

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Become a Beachbody Success Story!

Every month, Beachbody selects real people like you with amazing Success Stories to be featured on our Web site and in our television shows. We prefer using real people like you to help motivate, inspire, and encourage others to reach their goals. You'll feel good knowing that other people are motivated by your story as they walk down their personal road to success!

You can also submit your Success Story along with your "before" and "after" photos! It's truly a great way to show off your success.

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Recipe of the Week: Apple Pie Raw Bars

For some reason, people just love to eat food in bar form. Candy bars, protein bars, handle bars, you name it. Sadly, most bars are less than nutritionally excellent. Until now.

Ivy L. checks in this week with a fabulous and totally healthy bar treat that makes the ideal afternoon snack. Mr. Hershey, take a seat. Ivy's in the house.

Great work, Ivy. Enjoy your new Beachbody T-shirt.

4 handfuls dates, pitted
2 handfuls raisins
1 apple, cored
2 handfuls raw walnuts, soaked in water for 5–6 hrs.
2 handfuls raw almonds, soaked in water for 5–6 hours
2 Tbsp. cinnamon

Preheat oven on lowest setting. In a food processor, chop apple. Add everything else. Mix to a thick goop. Press into nonstick 9X13-inch pan. Bake for 5 to 6 hours or, if you live in a dry place, you can set it out on the counter until it hardens. Cut into bars.

Note: You can substitute a banana and soaked cashews for the apple and almonds to make banana bars.

If you have a recipe you think is both healthy and delicious, send it on over to us at recipes@beachbody.com. If we publish your recipe, we'll send you a free Beachbody T-shirt!

Would you like more recipes? Log in to Team Beachbody to enjoy more healthy recipes made with fresh ingredients that will give you energy and motivate you to stick with your diet.

Not a Team Beachbody member yet? Just click here to learn how to get your FREE recipe book today.

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Tip of the Week: More On Hot/Cold Showers
By Steve Edwards

You know you work for a great company when you write about an extreme idea, thinking it's probably too out there for the average reader, only to have your CEO come back with "tell me more!" Case in point: the hot/cold contrast shower.

Since Carl Daikeler wants to know about this somewhat torturous method of recovery, I'm sure many of you do, too. So let's go into a bit of detail, shall we? It certainly follows along our recovery theme from this issue. Getting your blood circulating is paramount for recovery, and a contrast shower is an easy—albeit slightly uncomfortable—way to do this. Here's what to do.

Get into a nice warm shower until you are comfortable. Then start making it hotter until it's about as hot as you can stand (it doesn't have to be that hot, so don't burn yourself). This should not be longer than 5 minutes. Then, slowly, turn the water colder and colder until it's as cold as you can absolutely stand. Focus the water on the muscles that you've worked out and the back of your head (yikes, I know). Do this for 2 to 3 minutes. Then turn the hot back on and repeat the entire process 2 to 6 times, finishing on cold.

The last part is the hardest, but get out of the shower, dry, dress, and allow your clothes to warm you up. The process of dilating and constricting your blood vessels will help you flush out the lactic acid accumulated during your workout and greatly speed up your recovery time. Enjoy!

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