Training results in a very sore body. Below I have listed a variety of ways to help your body repair and recover, and reduce the DOMS (delayed onset muscle soreness) brought on by exercise:

Before training:

• Ensure that you have at least 1-2 litres of water on a cold day and 2-3 litres of water on a hot day, throughout the day, to ensure you are fully hydrated for training. This will prevent cramps and stitches. It will also ensure you have enough blood being produced for adequate oxygen and proper circulation to avoid feeling dizzy during training and maintain blood pressure.
• Ensure you eat before training. This will vary from one person to another. Some people can eat then train straight away, others need a good 1-2 hours to digest. In your meal include a protein source (serve size is one of your personal handful), a carb source such as sweet potato, pumpkin, rice or quinoa (serve size is your handful) and greens (two of your handfuls). This sort of meal and quantity should also be consumed within an hour post training. Avoid fats for these 2 meals (only these 2 meals) as we want your body to utilise the insulin effective to feed the muscles to help them rebuild and recover. All other meals throughout the day are to have goods fats in place of carbs. I specify your handful as each person has different hand sizes, just like their stomachs and bodies. For more information on what you should be eating for best results in weight loss and muscle building read my book “Unleash the best version of you”. There is a chapter in there titled “What to eat before and after training”.

Post Training:

• Drink a couple of glasses of water over the hour post training. Again this helps wash away lactic acid which builds up in the muscles (this is what cause DOMS), by helping increase blood flow. It will also help distribute the nutrients you have just consumed in your post workout meal, as well as the obvious re-hydration.
• Take magnesium supplements to help muscle recovery and reduce muscle cramps. Most people in today’s day and age are deficient in magnesium. We do not get anywhere near enough in our food and it is a mineral used by every single cell in our bodies. Magnesium deficiency can also prevent fat burning. We sell magnesium at the studio. To find out more about this fabulous mineral read my blog
• Use Magnesium lotion over your skin to help the skin absorb and utilise the magnesium most effectively. We also stock this.
• Magnesium salt in a hot bath the day after training can help also relax and recover muscles.
• When you go home from training, a cold shower can help reduce inflammation in the muscles and so reduce soreness, the same way an ice pack helps a rolled ankle.
• Stretch well after training, and stretch again the next morning straight out of bed when the muscles are still warm or alternatively after a hot shower when muscles are also warm.
• Spas and Saunas help too. Our infrared sauna is amazing for helping recovery! Book in today!
• Massage is also great for sore muscles.
• Stay active the day after you have trained by going for a brisk walk or swim. This will help flush away the lactic acid once again as per above. The longer you sit, the worse it will be.
• Include Pink Himalayan salt with your meals as this salt is full of all sorts of nutrients that help reduce cramps and maintain hydration.

The more you exercise, the less painful it will be; it will be there, but far less.

• Coach Terri