Vegan Black Beans & Rice | Quick & Dirty Recipe

Quick & Dirty Vegan Black Beans And Rice

 

Hey foxes! I don’t know about you, but the simpler my meals are, the better. That’s why I am a huge fan of rice and beans. It can’t get any easier (or more budget-friendly) than this! This simple vegan black beans and rice recipe takes less than 30 minutes to make.

 

vegan black beans and rice

 

I know we all live busy lives to be cooking every single meal. But when you are meal prepped and have a big batch of something already made, it makes living a healthy lifestyle that much more convenient. And this recipe definitely classifies as simple and convenient.

 

vegan black beans and rice

 

I don’t really share much about my personal life, but I’m also a dog trainer outside of this blogging world. This means I travel pretty often. I am also in the middle of remodeling my house, so I don’t exactly have a full kitchen yet.

 

When I first went plant-based, I heated up black beans, potatoes, and kale in the microwave for a week. I finally bought a hot plate to cook my meals and started cooking! This is one of my first recipes that I experimented with. Easy and convenient, remember? I’m also fan of a little spice, but if you’re not, forgo the chili powder. You can also serve this dish with a side of kale or wrap it up in a tortilla!

 

vegan black beans and rice

Ingredients:

1 can black beans
1 cup water
½ cup wild and grain rice
1 ⅔ cup water
½ onion, diced
3 garlic cloves
juice of 1 lime
1 teaspoon chili powder
pink salt & pepper to taste

 

Directions:

Add ½ cup of wild and grain rice to 1 ⅔ cup of water. Reduce the heat and cover for 30 minutes

While the rice is cooking, add a few tablespoons of water to a skillet and add the garlic & onions

Sauté for 3 minutes or until lightly brown

Next, add black beans, 1 cup of water, chili powder, salt, and pepper to the skillet and cook on medium heat for 10 minutes

Once the beans are soft, take your spatula and smush the beans enough to thicken the mixture

Then squeeze in the lime juice and serve with the rice!

 

 

To watch the full recipe and 2 other cheap & easy vegan meals, check out the video below!

 

 

 

 

 

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Heather

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How To Maximize Your Booty Gains

Let’s Talk Booty Gains

 

Since the Kardashians have blown up, so has the desire to maximize booty gains. Physical activity is important if you want to live a long active lifestyle. However if you’re reading this, you might also be interested in the aesthetics of sculpting a booty.

 

I love working out because I know my brain needs it, but it doesn’t hurt to have goals to work toward! I am currently on my own journey to building better glutes. And let me tell you, they are not the easiest muscle group to grow. There is also plenty of information surrounding this ever growing popular subject. But I wanted to add to the conversation and share what has been working for me.

 

 

 

booty gains

Lift Heavy & Lift Light

First of all, the glute muscles are made of both slow and fast twitch fibers. Slow twitch muscles react best with volume training, which is basically working until failure. And fast twitch muscle fibers adapt best with heavy compound movements like squats and deadlifts. I like to start my workouts with 1-3 compound exercises (heavy-ish weight for 8-12 reps) and finish up with some resistance band work (20-30 reps). An example of this:

 

Hip thrusts (50 lb) 3 sets of 10 reps

Walking lunges (15 lb) 3 sets of 15 reps (each leg)

Sumo Squats (40 lb) 3 sets of 12 reps

Lateral band walks 3 sets 25 reps

Side lying clams 3 sets 35 reps

 

You can also find tons of my leg workouts over on my channel or on my Instagram at foxyfitness.

 

 

 

booty gains

Eat More, But Eat Right

Essentially, if you want to grow a booty, you’re looking to bulk. This just means you want to gain weight (in this case, muscle). And in order to bulk, you should be eating more calories than you are expending. This doesn’t mean you should eat whatever your heart desires. Eating a diet that consists of mostly nutrient dense foods will help fuel your energy to crush your workouts and build muscle. If you eat lots of processed foods high in sugar and sodium, you’ll end up gaining more fat than what you’d hope for. You can also read more about my bulking journey here.

 

 

booty gains

Mind-Muscle Connection

Movement is initiated by the mind, so it makes sense that your brain has to send a signal to your muscles in order for them to contract. If there is poor communication between your brain and the muscle fibers, it’s going to make muscle contraction that much harder to accomplish. In other words, you’re not going to grow your glutes if you can’t feel them whether you are lifting heavy or light. The mind-muscle connection is key to building muscle and seeing results.

Too many people are concerned with how much they can lift, but aren’t targeting the proper muscles. Performing a few warm up sets is a helpful way to feel your glutes. Use a very light weight for 15-20 reps before your workout. And focus on squeezing the muscle at the point of maximum contraction. For example, squeeze your glutes at the top of a squat to make sure your using your glutes to lift the weight and not your back.

 

 

 

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Complete Leg Workout (Hamstring & Glute Focused)

A Complete Leg Workout

complete leg workout

 

So this week I had an interesting workout. I had my barbell, booty bands, and ankle weights. Needless to say it had variety. It was a pretty challenging hamstring and booty focused leg day. I like starting off my workouts with compound movements like squats or in this case deadlifts. I wanted to share this complete leg workout because it kicked my booty.

 

I don’t train until failure every workout, but I do include finishers. These little puppies push your muscles and mind past the point of fatigue. And this leg workout includes some booty finishers to really set those muscles on fire. If you don’t have any of the equipment I’m using, you can use what you got! Dumbbells, cable machine, a gallon of water, or your bodyweight will work, just get up!

 

I am currently training my lower body 3 times a week and today was the third leg day (so I had to dig a little deeper). This might seem like a short workout, but if you’re training legs multiple times a week or you’re a beginner, you will feel the fire. Don’t forget to warm up 5-10 minutes before you get started.

 

 

The Workout

 

complete leg workout

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3. Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

complete leg workout

Static Lunges

 

1. Get in the starting position with your feet hip distance apart and then take a big step back with your right leg behind you

2. Push your hips back until your knees are bent and then press up to the starting position

3. Complete 12 reps on each leg

 

complete leg workout

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 20 reps

 

complete leg workout

Straight Leg Donkey Kicks

 

1. Get in a table top position with your wrists underneath your shoulders and knees under your hips

2. Flex your right foot and lift your knee up to be in line with your hip. Focus on keeping your right leg straight as you lift it up

3. Once your reach the top, lower the leg without touching your mat

4. Switch legs once you’ve done 15 reps!

 

complete leg workout

Rainbow Kicks

 

1. Get down on your hands and feet again like the tabletop position

2. Lift your right leg up and out to the right side of your body and touch your toe to the ground

3. Then raise your leg up behind you and lower it to the left side of your body and touch your toe to the ground again. This is one rep

4. Repeat 15 reps and switch to the left leg

 

 

Looking for more leg workouts?

 

 

 

 

 

 

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Sweet Potato, Chickpea & Rice One Pot Recipe

Sweet Potato, Chickpea & Rice One Pot Recipe

 

Just letting you know, this post also may contain affiliate links because a girl has to eat somehow.

 

The weather is getting chilly and I have been into one pot meals to stay warm. You can generally use whatever you have in the fridge, which makes them budget friendly and easy to make.

 

sweet potato chickpeas

One pot dishes are also filled with all the good stuff like this sweet potato and chickpea bowl. Sweet potatoes are a great source of potassium, chickpeas are packed with protein, and kale is loaded with vitamins A, C, & K. The variety of all the nutritious ingredients basically makes this a superfood bowl.

 

I understand a lot of people aren’t a fan of kale. Which is too bad because it has so many nutrients we need! I know it tastes, well leafy. And it also doesn’t help when your kale is rough and chewy. You can try a few hacks that help these greens taste a lot better. I like to massage it with lemon juice for a few minutes to loosen it up a bit. You can even leave the lemon juice on overnight so the acid can get into the kale and soften it even more.

 

sweet potato chickpeas

The more vegetable broth you use, the more soupy it will get. I was traveling when I tried this recipe and only had a deep pan. Needless to say, I didn’t use 6 cups of broth and it ended up being more like a casserole. Which was great too! But if you have access to a big pot, I’d love to know how it turns out as a stew.

 

 

And don’t be afraid to get generous with the seasoning. Remember one pot dish are suppose to be flavorful, so garlic up!

 

sweet potato chickpeas

 

Sweet Potato Chickpea

Ingredients:

1 medium yellow onion, diced
2 garlic cloves, chopped
3-6 cup vegetable broth
2 sweet potatoes, cubed
1 can chickpeas
2 cups brown rice
1 cup coconut milk
3-4 cup kale
2 T agave or maple syrup
1/2 cup peas
Cilantro
Lemon juice

Instructions-

1. Warm a pot over medium heat and add onions, garlic, pepper for 3-4 minutes.

 

2. Add in sweet potatoes & cook for 4-5 minutes

 

3. Add 3-6 cups broth, agave, salt and bring to a simmer

 

4. Add peas, chickpeas, and kale and reduce the temperature to low heat for 25-30 minutes

 

5. Add 1 cup coconut milk

 

6. Serve over brown rice

 

 

Looking for more chickpea recipes?

 

 

 

 

 

 

 

 

 

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Heather

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7 Healthy Morning Habits To Jump Start Your Day

7 Healthy Morning Habits To Start Your Day Off Right

When we’re kids, our parents teach us habits to create a morning routine like brushing your teeth and combing your hair. And even though these habits stick with us for life, they don’t have much meaning to them (besides looking like a functioning member of society). What I mean is brushing your teeth and combing your hair doesn’t necessarily set you up for a productive day. So I want to share 7 healthy morning habits to start your day off on a positive note.

 

Create A Solid Routine

Getting in the pattern of a consistent morning routine will help all aspects of your life. It seems that when I am prepared and my morning goes smoothly, so does the rest of my day. I make it as easy as possible for myself to get my day started because I know I’m not a morning person. This usually means I lay out my workout or street clothes for the day and make my to-do lists the night before. Whatever routine you create for yourself, so it every single day.

 

Tidy Up

One of the first things I do in the morning (besides brush my teeth) is declutter my area. After the bed is made, I clean up whatever mess was left from the night before. Let’s face it, sometimes we stay up until we become a useless plate of wobbly jello. I do feel there is a correlation between your environment and your ability to think. Whether that’s making your bed or wiping down your bathroom counters, get your space organized. Your environment should be a reflection of the clarity you need to focus in order to get shit done.

 

Be Thankful & Journal

Nothing puts me in a better mood than thinking about all the things I’m grateful for. If you want to connect to your world even more, write down what you are thankful for in a journal. Daily reflection can help you focus on successes instead of complaining about the messes. It’s hard to move forward when you stop remembering all of your wins along the way. Maybe you’re still half way to getting that degree. But at least you started and are doing the best you can. Concentrating on the things you are proud of is a healthy way to keep fueling that motivation and positive self-talk.

 

Move Your Body

I prefer to workout in the mornings because it’s something I can check off my list early in the day. Even if you don’t have a structured workout routine, spend a few minutes walking, practice yoga, or any low impact activity. You could even take at least five minutes to stretch a certain muscle group. Stretching improves flexibility and range of motion, although it doesn’t relieve muscle soreness. There is a huge misconception that stretching can help you recover faster, however, you can find real ways to prevent and recover from sore muscles here.

To-Do List

Making a to-do can help you figure out what you want to accomplish for the day. It’s not the end of the world if you can’t check everything off. To-do lists are a great way to visibly see your goals and priorities for the day. Save your brain some energy and write everything you need to do. Then you can order each task in order of importance. This helps me decide what needs to get done now and what can wait until tomorrow.

 

Put On Your Business Suit

Okay, maybe not everyone works a corporate job. But even if you work from home, I think it’s important to change out of your pjs or sweats and into an outfit that’s put together. It’s so easy to throw on whatever and start your day. And no, you don’t need a suit or anything dressy. Even if you just put on a pair of jeans and a nice top, it will get you in a more productive mindset. This is something I’ve been implementing into my day and it really does help me feel more confident and creative.

 

Laugh!

We live in a society that is very focused on wealth, abundance, achieving goals, and comparing yourself to one another. I mean, come on, you have to realize how hilarious this all can be at the end of the day (or the earlier, the better). When I get in a morning belly laugh, I feel like it sets a positive tone for the rest of the day. Laughter is also an easy way to reduce stress. Life is short, try not to take yourself too seriously out there. Watch a funny video or talk to that friend who you know can make you laugh until you cry. Do whatever you have to do to release those endorphins!

 

 

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6 Ways I Detox My Lymphatic System For Flu Season

How I Detox My Lymphatic System

 

I hope everyone had a safe and happy Halloween! Since flu season is here I thought it would be a good time to discuss boosting that immune system. Did you know that the human body has one system that actually needs you to do its job! I guess they left this out of biology class, at least I don’t remember learning this. The lymphatic system is made up of vessels that drain fluid into the blood that help get rid of toxins in the body. And unfortunately, you have to drain your lymphatic system yourself. Luckily, it’s as easy as a few daily habits. In this week’s post, I wanted to discuss what the lymphatic system does and how you can detox it effectively.

By the way, this post also may contain affiliate links because a girl has to eat somehow.

What Does The Lymphatic System Do?

The lymphatic system has a number of responsibilities, but the one that shocks me the most is it’s our number one defense against illness. (Seriously, why isn’t this taught in schools?) It creates a little army of disease-fighting antibodies who are ready for combat. This is actually a major reason why people suffer from illnesses, cellulite, and acne. Their lymphatic system isn’t functioning properly, therefore the body can’t fight the infection.

 

 

6 Ways I Detox My Lymphatic System

 

lymphatic system

1. Wearing Clothes That Aren’t  Too Tight

Lymph nodes can be squeezed when you wear clothes that aren’t exactly your size. For example, ladies, if you wear a bra that is too tight you can be restricting the lymph nodes in your armpits and upper arms. And if you wear a pretty pair of heels that squeeze your foot, you can block lymph nodes in your feet. Always buy clothes that are your size. I like to wear free flowing, loose clothes as often as possible.

 

2. Hot/Cold Showers

I’ve discussed the benefits of taking cold showers before, however alternating between hot and cold water temperatures have even more pros! This type of hydrotherapy causes vessels to contract when you’re in cold water, then dilates when exposed to hot water. You could take a warm bath abs then rinse off with cold water. I like to alternate from hot to cold throughout my shower. It makes since when you think about it. Back in the day, people would work in the heat of the sun and cool off by taking cool baths in rivers and lakes in the evenings.

 

lymphatic system

3. Switch To A Natural Deodorant

Everything you put on your body is absorbed directly by the skin. And remember how I mentioned you have lymph nodes in your armpits? Well, most deodorants and antiperspirants contain aluminum and parabens. These chemicals can get pulled into your bloodstream and are possibly toxic to your health. Your best bet is to start using a more natural deodorant that doesn’t contain these chemicals. It takes some time for your body to adjust, but it will start to work like your usual stick.

 

lymphatic system

4. Get Active

Long hours sitting in front of a computer can also cause a slow lymphatic system. Remember how important it is to take breaks as often as possible. Do a quick stretch, yoga, or walk around. Walking actually activates the lymph nodes under your armpits, so swing those arms!

 

lymphatic system

5. Staying Hydrated

Our bodies are made of about 60% water. So when we are dehydrated, so is our insides. Fluids actually thicken in the body causing the heart to pump harder as well as joint friction when we need hydration. I like to drink a huge glass of water when I first wake up. Since we are asleep all night, our bodies become very dehydrated by the morning. Shoot for 20-30 ounces of water to get your day started.

lymphatic system

6. Practice Deep Breathing

We breathe 24/7 without thought and a lot of those breaths are short from stress or tiredness. And shallow breaths can lead to a backed up lymphatic system. Deep breaths help move the lymph fluid through the chest and throughout the body easier. Starting and ending your day with meditation and paying attention to the breath can positively affect you inside and out.

 

 

 

 

What is another way you naturally drain your lymphatic system?

 

 

 

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Resources:

https://www.cancer.gov/about-cancer/causes-prevention/risk/myths/antiperspirants-fact-sheet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312397/#!po=0.375940

https://www.healthline.com/health/lymphatic-obstruction#outlook

 

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The Scrumptious Quinoa Veggie Bowl

Quinoa Veggie Bowl

 

quinoa veggie bowl

 

I posted one of my go-to meals on Instagram a few weeks ago. Surprisingly, it got quite a few positive responses! Which led me to the idea of sharing it here on the blog.

Quinoa is one of two complete plant proteins. Needless to say, we have a great relationship. Whether you are plant-based or not, you should definitely be digesting this powerful protein.

This quinoa veggie bowl is something you can easily make ahead as a meal prep or make as a quick dinner. It is inspired by the creative Minimalist Baker and is super versatile. Seriously, if you don’t have the veggies listed in the “ingredients”, just work with what you have in the fridge already.

I’ve been having this delicious protein-filled meal for dinner a few times a week and it’s so filling! You can actually find this recipe on my YouTube channel, but this time I’m adding lentils for more protein and using asparagus instead of carrots.

Now let’s make a rainbow!

Ingredients:

⅔ C quinoa
½ C lentils
1 orange pepper, diced
8-10 asparagus, chopped
1 C red cabbage, chopped
1 handful of spinach
¼ C peanut butter
2 T soy sauce
1 T agave
1-2 lime juice
1 teaspoon of garlic powder

 

Directions:

1. In a pot, bring 2 cups of water to a boil and add the quinoa. Place the lid on and reduce to medium heat and cook for 20-22 minutes. Remove from the heat and let it sit for 5 minutes.

 

quinoa veggie bowl

2. While you’re cooking the quinoa, on another burner, add ½ cup of lentils and 3 cups of water to a pot and bring to a boil. Reduce the heat and let it simmer for 20 minutes.

 

quinoa veggie bowl

3. Sprinkle some water in a large pan and add the asparagus and bell pepper. Let it cook for a few minutes and combine the red cabbage. You’ll want to cook these veggies for at least 20 minutes. Feel free to season with garlic powder, pink salt, pepper, or any of your favorite flavors.

4. Lastly, combine the quinoa and lentils in the same pan as the veggies. Add your spinach and let it cook for 5 minutes. And serve your tasty, colorful quinoa veggie bowl!

 

quinoa veggie bowl

 

The Sauce:

In a bowl, combine the peanut butter, soy sauce, agave, lime juice, and garlic powder. The consistency will be pretty thick, so use a tablespoon of water at a time to thin out the sauce. I like it more runny than creamy, but do as you please!

 

quinoa veggie bowl

 

 

What is your favorite plant-based meal?

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How To Manage Stress In A Crazy World

How To Manage Stress In A Crazy World

 

Some people might think that you can’t manage stress because stress is just something part of your everyday life. But feeling stressed out all the time can affect every other part of your life like the way you think, communicate, and function. Simply realizing that the reins are in your hands will allow you to take back control of your thoughts and emotions. Health runs deeper than exercise and nutrition. To truly be healthy, I feel like you have to be in a positive headspace. Just like exercise, stress is not a one size fits all. I understand not all of the tips below will work for everyone, but they help me when I’m feeling stressed or anxious.

 

Stress Tip 1- Keep A Journal

It’s easy to overlook your thoughts and emotions throughout the day. Write as many details down when you get stressed out. What made the situation stressful? How did you feel? And how did you react to the situation? Keeping a daily journal can help you notice any similar patterns. For example if stress arises towards the end of your day, maybe you can start going for evening walks.

 

Stress Tip 2- Create Lists & Prioritize

Realize that not everything will be crossed off your list. Unfortunately everyone leaves this world with plenty of tasks uncrossed. Creating to-do lists can help you figure out what needs to get done now and what can wait until tomorrow. I like to write the most important tasks at the top of my list so I know where my attention should be.

Stress Tip 3- Move Your Body!

I know the last thing I want to do when I am stressed out is get off the couch. But physical activity helps your body release endorphins, which can give you a happy distraction. Take a walk around your neighbor, put some music on and dance around the livingroom, or go for a bike ride. You don’t need to do some intense weight lifting program, just get that blood flowing.

 

Stress Tip 4- Make Time For Yourself

Rest and relaxation are so important for your physical and mental health. Self care is thought of as a luxury, but it should be a daily priority. Take some time out of your day to draw, practice yoga, or do anything you enjoy. I also love to look up hilarious compilations of old Vines to stress less. Finding the humor in situations and not taking life too seriously is a great way to smile more and escape from the pressure of life.

Stress Tip 5- Use Your Time Wisely

A lot of the time it’s not the deadline that stresses us out. It’s our procrastinating that drives us mad. Of course there are only a certain number of hours in the day, but you can use them to your advantage. I like to make lists! I write down everything I need or want to accomplish in the order of importance. It’s easy to waste our time with mindless busy work. But if we focus our time on getting the big things done first, we’ll reach our goals faster. I also like to break tasks up into smaller projects. This helps my brain not feel so overwhelmed.

 

Stress Tip 6- There’s a Time To Say No

Oftentimes we think we can take on way more than we can actually handle. We are naturally people pleasers. But you have to remember that you cannot make everyone happy. You also can’t be in more than one place at a time. Deciding what you value most will help you figure out where to allocate your time.

 

Stress Tip 7- Learn To Forgive

You have to accept the fact that not everything is going to be perfect all the time. Learn to forgive each other and let things go. If you hold onto grudges, you’ll hold on to negative energy and ain’t nobody got time for that. You’re doing yourself a disservice by keeping hate in your heart. Rember, everyone is going through their own battles, so let that shit go. You’re also going to let yourself down from time to time, so forgive and move on with your life.

 

Stress Tip 8- But First, Heal

Starting an exercise program is a lot of extra stress on the body. If you are at a time in your life when you are feeling high levels of stress, don’t jump into any intense training. It might be in your best interest to get your mental space in a positive, less anxious place. Meditation, yoga, walks, and jogs are a great place to start.

Stress Tip 9- Clean!

Honey, when my area is a mess, my life feels like it’s a mess. For me, all I’ll be able to concentrate on is how dirty my house is or how I should organize my car. I’ve learned and developed a habit to clean up my space before I go to sleep. It helps sets the tone of the day when I wake up to an organized, tidy house.

 

 

How do you manage stress?

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How To Recover & Prevent Muscle Soreness

What Is Muscle Soreness?

You usually feel a certain muscle soreness the day after your workout, this is called DOMS. Essentially you are creating small tears in the muscle tissue at a cellular level. This is what you feel in your quads after an intense leg day. And it can be so much harder to stick with the training program when you’re a beginner and sore! Developing a fitness routine is enough of a challenge on its own but imagine barely being able to turn your steering wheel to get to the gym because your muscles are so tight. In fact you could be doing everything right in your exercise regimen but if you don’t help your body’s recovery you risk injury or bringing your gains to a halt.

 

Do Sore Muscles Mean Growing Muscles?

The short answer is not necessarily. As I mentioned you could be perfect in the gym but what you do with the rest of your day determines how much you grow. Muscle soreness occurs naturally after a repetitive E centric movement (The bottom motion of the bicep curl or squat). Micro tears are formed on the muscle fibers in need adequate rest and proper nutrition, in order to rebuild stronger. Trust me, your muscles don’t want to go through that shit again.

 

Ways To Recover And Prevent Muscle Soreness

 

Tip 1. Don’t Skip The Warm-up

It seems obvious but I feel like so many people skip this step and I was definitely guilty of this too. Warming up is a crucial part of the fitness equation. You need to get the blood flow to the muscles before you even start working them. You might think warming up just takes extra time in the gym but it helps you perform your best without injury by loosening up those muscles. A study was done in Australia that proved warming up can reduce muscle soreness. Develop a 5-10 minute warm-up before you begin your workout. I like to walk at an incline for at least 5 minutes. Then I do a few dynamic warm up exercises (I.e. leg swings on leg day or arm circles on shoulder day).

 

Tip 2. Progress Gradually

It’s tempting to pick up the heaviest way you can because you’re so pumped about training. Bad idea! That’s a quick way to burn yourself out. I’ve heard too many beginners overdo it on the first training session only to never work out again. When you overtrain, your muscles have a lot more of a recovery journey. The safest way is to start with lighter weights or even body weight and progress slowly each week.

Tip 3. To Stretch Or Foam Roll?

Studies have shown that stretching doesn’t minimize muscle soreness. However, it helps to improve flexibility and increase range of motion. Both which are important for preventing injuries and doing the exercises with proper form. Foam rolling on the other hand, can be greatly beneficial to do after your workouts. This can actually help break up the tightness and reduce muscle tenderness.

Tip 4. Proper Sleep

I’m sure you know how complex our bodies are. But the real magic happens when we are asleep. Human growth hormones work on your insides like little fairies repairing and rebuilding your muscles. And they are nocturnal! HGH really floods your bloodstream when you sleep. Your muscle glycogen stores are also replenished when you get a good night’s rest. Glycogen is your body’s preferred source of fuel, which come from carbohydrates. The more glycogen you have stored in your muscles, the better chances you’ll have at gaining muscle.

 

Tip 5. Work Through The Pain

This might be the less popular option, but bare with me here. I definitely don’t recommend working out at a high intensity if you’re already tight. However, doing a light workout like yoga, pilates, or going for a short jog can actually help reduce the soreness. Your body also needs to get used to your training cycle. If you’re still a little sore on leg day (when you trained legs 3 days ago) it’s still a good idea to process with your program. You could train a muscle group twice a week. The first day can be heavy and the second session can be lighter. Eventually, your body will learn that it needs to recover within that time. Of course, as long as you use the previous tips mentioned.

 

 

 

 

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