Working Out With An Injury

Working Out With An Injury

When You Should & Shouldn’t Work Out

The following are my talking notes, and a snippet of the video above:

WHEN YOU SHOULD AND SHOULDN’T PUSH THROUGH THE PAIN DURING YOUR WORKOUT – AND TIPS ON WHAT TO TRAIN INSTEAD.

ON A VERY BASIC LEVEL YOU HAVE TO BE ABLE TO TOLERATE SOME PAIN DURING EXERCISE. (SUPERPOWER) IT’S NOT ALL RAINBOWS AND BUTTERFLIES. FOR A MUSCLE TO INCREASE IN STRENGTH IT MUST FEEL AN INCREASE IN THE STRESS – YOU’LL HEAR THAT USUALLY REFERRED TO AS “FEEL THE BURN”.

THIS IS SIMPLY LACTIC ACID THAT ACCUMLATES WHEN THE MUSCLE CAN’T GET THE OXYGEN IT NEEDS TO BREAK DOWN GLUCOSE FOR ENERGY. LACTIC ACID ACCUMULATES IN THE MUSCLE AND SPILLS OVER INTO THE BLOODSTREAM.

TOTALLY NORMAL. AND TOTALLY A-OK 

WHAT ABOUT PAIN IN THE MUSCLES THE NEXT DAY?

AGAIN… TOTALLY A-OK WHEN YOU START A NEW ACTIVITY OR ADD MORE INTENSITY TO YOUR WORKOUT.

THIS IS NOT LACTIC ACID, THIS PAIN OR DISCOMFORT IS ACTUALLY CAUSED BY TINY MICR0-TEARS YOU DID TO THE MUSCLE TISSUE WITH YOUR WORKOUT.

TO RECOVER > REST > PROPER AMOUNT OF PROTEIN

REST & THE AMINO ACIDS FOUND IN PROTEIN SOURCES WILL REPAIR THE MUSCLE TISSUE SO IT’S DENSER AND STRONGER THAN BEFORE.

BUT… IF YOU ARE SORE ALL THE TIME, OR FOR DAYS… NOT A-OK.

THIS MEANS YOU HAVE BEEN CHALLENGED TOO MUCH AND YOUR MUSCLES AND ENERGY STORES ARE NOT BEING EFFECTIVELY REPLENISHED.

YOU DO NOT HAVE TO FEEL SORE AFTER EVERY WORKOUT FOR A WORKOUT TO BE SUCCESSFUL.

 

 

 

BUT WHAT IF YOU HAVE JOINT PAIN? OR LOCALIZED PAIN,  SWELLING, STABBING PAIN? INABILITY TO MOVE A JOINT PROPERLY?

 

DO YOU WORKOUT?

 

LET’S BREAK IT DOWN INTO 2 GROUPS OF PEOPLE THAT I OFTEN SEE WHEN PAIN IS PRESENT.

 

THE “I’LL WORK THROUGH IT GROUP”

AND THE “I’LL REST AND THEN START UP AGAIN WHEN IT’S FEELING BETTER” GROUP.

 

BOTH DANGEROUS. BOTH ON THE WRONG PATH.

 

IF YOU WORK THROUGH PAIN HERE’S WHAT WILL HAPPEN:

 

1.     ALTER MOVEMENT PATTERN TO HELP OFFSET THE PAIN YOU ARE ENOUNTERING

2.     THIS WILL CREATE MUSCLE WEAKNESS IN THE AREA THAT YOU ARE ENCOUNTERING THE PAIN IN

3.     OTHER JOINTS & MUSCLES WILL COMPENSATE – JOINTS THAT MAY NOT BE EQUIPPED TO DEAL WITH THIS NEW MOVEMENT PATTERN AND NOW YOU HAVE 2 AREAS OF PAIN, INSTEAD OF THE ORIGNAL 1.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

Crush Your Fitness Goals

Crush Your Fitness Goals

How To Crush Your Fitness Goals

[Note: the following is a very short explanation of my tips]

Consistency.

I have 3 tips to help you nail consistency with your workouts.

 

  1. At some point, you have to let go of the excuses and just do it. You either want to do everything it takes to make it happen, or you don’t. Excuses only sound best to the person making them. And that person is only stalling their own progress.
  2. The process of consistently working out is simply doing it on a regular basis. We want a habit formed. But habits take time. Don’t expect this to be easy, or quick.
  3.  If you miss a day or two, or even a week, carry on. Don’t beat yourself up. Don’t overthink it! Come on, you have to agree with me – as women we tend to overthink shit. All we’re trying to do is maintain a regular workout routine, not find the meaning of life. Get the emotion out of it and keep putting one foot in front of the other and remind yourself that it’s about progress, not perfection.
  4. Schedule your priorities.
  5. Follow 1 program, follow the advice that is helping you.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Reach Your Weight Loss With This

Reach Your Weight Loss With This

Reach your goals, whether it’s weight loss or better fitness with this one tip…
and it’s specific for women over 40.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Trainer Fail

Trainer Fail

Personal Trainer Fail 
Welcome to my first “vlog”.
Yikes!! This sort of thing is totally outside of my comfort zone. But, with discomfort comes growth – that much I know. I also know that the more you do something the easier and better you become at it. It’s just the process of getting there that can be hellish – which none of us enjoy. I remember the first workout I ever filmed. I must re-edited that sucker a dozen different times… and it still sucked  😂 Now, give me a workout and a camera and I am in my element. I love it! But… a vlog, or a video where I am only talking (no squats, lunges or planks… at all!!), is not something I am used to. One of my mentors has been pushing me to start doing these types of videos for well over a year now. I finally started to listen a few months ago and was scheduled to start releasing them mid-March. However, the world got bitch slapped by a certain virus at that exact same time, making that moment not the best to start this new venture and not the time to begin this conversation I want to have with women. I feel now is the right time. Watch the video and let me know your thoughts by leaving a comment on the YouTube channel  😘

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

Upper Body Shred for Women Over 40

Upper Body Shred for Women Over 40

20-Minute Upper Body Shred Workout for Women Over 40

Your upper body is going to love to hate this workout 😘

Using a series of different training techniques – hello there ladder workout, oh, and hello there sets and reps – I mix it up so you get the results that you are looking for in a strength workout.

And then for tomorrow try my Barre workout to hit the hips, glutes, and legs. 👍🏽

 

TOOLS NEEDED

A pair of light + moderate dumbbells

THE WORKOUT

1. Push-up ladder drill with inchworms
1 – 10

2. Kneeling row
3. Other arm
2 x 30sec

4. Dumbbell together tricep presses with crunch
1-10

5. 1 arm skull crusher
6. Other arm
2 x 30sec

7. Kneeling bicep curls
2 x 30sec

8. Reverse flys ladder drill
1 -10

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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