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.

 

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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  😘

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SHOULD BE DOING

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PJ ox

Protein Packed Cereal

Protein Packed Cereal

 

Protein Packed Breakfast 

This recipe is the easiest and best breakfast prep for a Sunday!

Make a batch and have yourself covered for 4 mornings.

 

Protein-Packed Energy-Boosting Breakfast Cereal

Makes: 4 servings

1C rinsed quinoa

2C unsweetened vanilla almond milk (or any milk, or milk sub)

1 Tbsp cinnamon (or less, or more… depends on you and your taste buds)

1 Tbsp vanilla extract

Sweetner to taste 

Directions:

Combine everything in a pot, bring to boil & then simmer for 18 minutes.

TIP: In AM, when ready to eat, scoop 3/4 C quinoa in a bowl, microwave for 1:25 and at the last 30 second mark pull from the microwave and add some more unsweetened vanilla almond milk. You want it wet. Put back in microwave for 30 sec.

Before eating mix in 1/2 C (or more) blueberries and sprinkle with chopped pecans or walnuts.

Enjoy…. ox PJ

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How Much Water You Should Drink

How Much Water You Should Drink

Let’s chat about a very debated topic in the industry… water and more specifically how much is enough, and can you count tea, coffee, or food towards your water goals?

How much water should you be drinking?

My first rule of thumb I tell people is to aim for HALF their bodyweight in ounces. From there take a look at your pee.

Your pee will tell you EVERYTHING you need to know about whether or not you are hydrating yourself properly.

Dark brown, or orange urine means you are dehydrated. You need water STAT.

Clear, with very little colour, means you are drinking too much water. Yes, too much of a good thing is not healthy either.

Where on the rainbow do you want your pee? Yellow to amber (noting that certain medications, and medical conditions, can change the colour of your urine).

There’s an actual pee colour chart, you can check it out here.

As for foods, and other beverages being counted towards your water intake… hell yeah you can add those if they are things like:

  • Green vegetables (especially cucumbers! They are 96% water)
  • Tomatoes, carrots
  • Fruits (especially watermelon… go figure, and strawberries, peaches, oranges, pineapple, apples, cantaloupes and melons)
  • Herbal teas
  • Kombucha
  • Sparkling water
  • Milk & milk subs

What we don’t count towards our water goals is anything caffeinated, and alcohol.

Sorry to be a buzzkill, but these will actually dehydrate you in the long run.

Try these 4 tips to adding more water into your day:

  1. Start your day with water. Try warm water with lemon for an added health boost to your AM.
  2. Sip while working out. Replace the sweat and sip throughout your workout. You can also add electrolytes to replace the minerals being lost too. I love this brand because it also contains collagen.
  3. Enjoy BCAAs with your water. Branch chain amino acids (BCAAs) help repair muscle and reduce muscle soreness. Click here to learn more.
  4. Have a glass of water 15-20 minutes before a meal. This will help prime the digestive system, while might help you eat less.

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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Trainer Fail

Protein Pancake Recipe

Berry Banana Protein Pancake

Serves 1

1 scoop vanilla protein powder (head here to see what I use)
½ cup egg whites
1/8 teaspoon baking powder
½ banana
¼ cup blueberries
1 teaspoon cinnamon

Directions

1. Lightly mash the banana with a fork. Add eggs, protein powder, baking powder and cinnamon to the mashed bananas, stir to combine. Fold in blueberries.

2. Pour batter onto a lightly sprayed skillet. Cook over medium heat for about 3-5 minutes, until it starts to bubble. Flip with spatula and cook 1 minute on the other side.

3. Optional: top with fresh fruit, maple syrup, or nut butter

4. TIP: make 4-6 in advance and freeze.

 

Nutrition Information Per Serving (without toppings):

Calories: 241 Fat: 1.9g Carbohydrate: 24g Dietary Fiber: 4.8g Protein: 35g

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Best Mobility Drills for Women Over 40

Best Mobility Drills for Women Over 40

.10 Best Mobility Exercises for Women Over 40

These exercises are for any woman who moves, and wants to move better!

Each drill will help:

  • Injury-proof your joints 
  • Increase your athletic performance
  • Improve your flexibility 
  • Take only 6-10 minutes a day to perform all ten
  • Or, pick the ones that were the most uncomfortable and perform those

Deal? Deal!

PS – These drills are not meant to diagnose, treat, rehab or cure any existing injuries that you may have. If any of these exercises hurt, please stop performing them immediately, and then I highly recommend that you go and book yourself a physio appt. Your body is telling you something, so please allow a professional to take a look at the issue

TOOLS NEEDED

A dowel, or the handle of a broom stick, or you can also use a stretch tie 

THE EXERCISES

1. Cat & cow (4-point + standing)
2. Low lunge with reach
3. Low squat & reach
4. Modified Jefferson curl
5. Thoracic spine opener
6. Swimmers
7. Reverse bridge with reach
8. 90/90 hip drill
9. Shoulder mobility with a stick or yoga tie
10. Supine scorpoin

 

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
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PJ ox

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