Mom's Healthy Fitness

5 Tips on Rhabdomyolysis Recovery – I always try to keep tabs on current health and fitness news so that I can then pass them on to my clients. Here’s a strange one I came across a few weeks ago – Rhabdomyolysis. Ever heard of it? Neither have I. But it got me thinking about the importance of recovery and rest before, during and after workouts.

Here are 5 Tips on Rhabdomyolysis Recovery that we should all know about.

This funny word, also knows as “Rhambo” all boils down to the insufficient recovery of muscles or the muscle damage from overtraining.

In hindsight I should have brought this up sooner, but I wanted to wait until all the details were out. So basically, eight young ladies on the Texas Woman’s University volleyball team were hospitalized in mid-August with a syndrome called Rhabdomyolysis that causes muscle tissue to break down and enter the bloodstream. The sickness was caused by dehydration and overexertion from an intense workout.

That must have been one killer workout, because those girls weren’t just in the hospital overnight with a tummy ache. They were devastatingly sick and were bed ridden for nearly a week with a condition that can lead to kidney failure. YIKES!

I did some extra digging and it turns out this syndrome (too lazy to type it out again) has been linked to extremely intense workouts like CrossFit, though football players, runners – and apparently volleyball players – also can get it. It’s an equal-opportunity sickness.

It all comes down to overtraining. And I KNOW you have heard of that word.

Improper training, and not knowing your limits, will get you in trouble no matter what your level of fitness is. These eight ladies are a cautionary tale of that because I know I live in an area that long has been considered a hotbed for athletic talent. Volleyball players play year-round in high school and club ball – they are young and in peak physical condition. But clearly that didn’t stop their bodies from pushing back.

I’m not a doctor and I’m not going to pretend I know the type of workout these girls were put through, but here 5 Tips on Rhabdomyolysis Recovery and tips to protect yourself from overtraining.

1. Quality over Quantity

We have some great killer workout routines I push on this website and through BeachBody, and while they are intense, they are also smart training plans. There is no need to push to the limit with every workout, so focus on proper form and learn to stop when it hurts

2. Rest

You cannot train every single day, at least not at a ridiculously rigorous pace. I read somewhere that rest is the most important piece of any training program, and also the most underutilized. What you don’t realize is that every time you workout, you are breaking down the muscle fibers in your body. You are essentially ripping them apart. Rest allows your body to recover from that stress and allow your muscles to grow back stronger. That’s how working out works. If you feel guilty about taking a day off, then focus that day on stretching, yoga or something else that will push you without being too strenuous.

3. Hydrate Hydrate Hydrate

This is a perfect opportunity to not only stress the importance of water and overall hydration, but to also plug our BeachBody performance line. Water, recovery drinks and all-natural creatine supplements will help you recover when you push yourself hard. Studies suggest we should be drinking at least eight glasses of water a day – perhaps even more. Keep bottled water handy in the car and/or hydrate during that big breakfast. Drink before, during and after any workout.

4. Know your limits

I heard a story about a dad who so badly wanted his kids to see him leading the pack at the Boston Marathon that he jumped out of the starting blocks with a Usain Bolt pace that he clearly could not sustain. He ended up holding that pace for a few miles before he hit a brick wall. The rest of the race, well, stunk for him. Obviously this dad did that for different reasons, but it’s a perfect example that not everyone starts a fitness routine at the same level. It takes time to build up to running a five-minute marathon pace, so know your limits, build gradually, and enjoy the experience.

5. Protein

Getting ample protein into your diet isn’t just for the avid workout enthusiast. The body relies on protein for muscle health and immune function. Spread it out throughout the day with tasty treats like healthy smoothies, eggs for breakfast, steaks, salads, fish, and chicken. Here’s an article on portable protein snacks (http://greatist.com/health/high-protein-snacks-portable).

Bottom line, it is imperative, no matter how in shape you think you are or how badly you want to shed those extra pounds as a newcomer to a fit lifestyle, that take proper recovery measures. Don’t just wait until the end of your workout to catch up. These are things you should be diligent about before, during and after a workout. They need to be part of your routine, just like working out.

Trust me, you’ll be better off in the end.

Thanks for reading. Please share these tips to protect yourself from overtraining and my 5 Tips on Rhabdomyolysis Recovery with someone you know! For more information about 5 Tips on Rhabdomyolysis Recovery or Karma Nelson Visit KarmaNelson.com

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Source: Workouts

Bikini season is over and fall is making it’s way to Texas! Fall is the time when we want to make warm yummy treats, burn those pumpkin spice candles and, snuggle up under a blanket. In the middle of all that, it’s so easy to loose track of all the healthy changes we made over the summer. Well, Im here to tell you that you can have sexy legs in the fall too!! haha

Here is a killer at home leg workout that will keep your legs lookin’ good under your leggings and boots!

Killer at Home Leg Workout:

Do each move for 1 minute with plank in between.

• Alternating Jump Lunges
• Side Squat with Knee up(each leg)
• Rotating Jumpking Jack Squats

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Source: Workouts

I absolutely love this easy ab workout! You can get a great workout in just a few minutes and will definitely be feeling the burn. I usually spend about 10 minutes with this workout but am covered in sweat by the end of it!! Do this easy ab workout once or twice a week for a month and you will see a big difference in your body!

Easy Ab Workout:

Do each move for one minute

• Up-down leg cross overs
• Hip dips & raises (each side)
• Ab twists
• Crunches with weight

**I like to add 1 minute of jumping jacks in between each to get some extra cardio**

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Source: Workouts

Alrighty, Summer is over and the kids a finally back in school! Phew! I feel like our summers get busier and busier every year! Between sports camps, cheer practice, family vacations, there is just so much going on. Now that kids are back in school it gives me a little extra time but we still have a lot to balance. Because our family is always on the go, I’m always trying to come up with an easy workout I can do on even the busiest of days.

Here is an Easy Total Body Workout that I did this past summer while we were on vacation. I love it because it’s something that you can do anywhere and you can fit it into a busy schedule. Weather its right when you wake up, right before bed, or in the middle of your day, this Easy Total Body Workout will get the job done!

Easy Total Body Workout:

• 25 walking lunges
• 25 side plank crunch- ea leg
• 25 Inch worm in & out
  **bonus- 25 jumping jacks between each exercise.

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Source: Workouts

Not ‘feeling it’ from the gym membership? Workout from home!

I have a confession to make. I truly dislike going to the gym.

The funny thing is that I used to be a gym rat. I knew my way around the place, I got involved in several classes and it never bothered me how much time I spent there. The more the better, I always thought.

The gym was the only place where I thought I could get a killer workout.

So what changed? Obviously, I didn’t stop working out. I simply found a more efficient way to do it… work out from home. For some, there will always be something special about going to the gym, but for others, not so much. To those people I say all is not lost.

Think about some of the things home workouts can do for you.

1. No travel time — even if you live close to a gym, that can be 30 minutes down the drain if you count finding a parking space. You could have spent that time having a protein shake or starting your warmup.  A workout from home has a 3 minute travel time, lace up shoes, push play and BAM, mission accomplished!
2. Waiting for machines — Talk about annoying. The gym is always packed. Have you ever felt like you spent more time standing around waiting at the gym than you did actually putting in the work? I did.
3. Less distractions — take it from a momma of three wild kids, there are more distractions at the gym.  If and when the kids distract me at home, I get them involved to workout at home and help burn some energy at the same time.  Win win!
4. Money savings — Gym memberships can be pricey, especially if the whole family is going with you. For those of you who love statistics, I’ll have some here in a second.
5. Total time spent — You can complete a killer workout in 30 minutes from home.

Now for some statistics. According to a study done in April 2015 on statisticbrain.com, the average monthly cost of a gym membership is $58. That doesn’t sound like a lot, but over time it adds up. The study goes on to state that the amount of gym membership money per month that goes to waste from under utilization is $39. A person who has a gym membership will only go to the gym an average of twice per week, and 67 percent of people with gym memberships never use them, per the same study.

Why is this? For some, it may be that life is simply getting in the way. It’s too time consuming. But for a lot of people, not making it to the gym has to do with the overwhelming fear they have with going to the gym. This is a real issue and the self-doubt is heartbreaking … I’m too fat to be here, Is that person judging me?That girl over there, I’m not as pretty or fit as she is. How do I even use this equipment?

To those people I say this: You are awesome, and don’t let anything stand in the way of a better YOU. If you absolutely must go to the gym, bring a friend with you, read a book on the treadmill, put your earphones on and listen to that amazing playlist of yours. Do anything you can, just stay active.

But I also urge you again to think about home workouts. {I can help you select the RIGHT ones basked on your goals, likes, etc.- Let’s chat TODAY!}

I took my two boys to a new gym in town because it was something they wanted to try out. While I was there, I did one of the kickboxing classes. It was a great workout, but in the back of my mind I kept thinking I could have got just as good — and probably better — workout from home.

I’m really not joking on the killer workout at home part. One quick look at my website and you’ll find everything from bodyweight cardio, flexibility sessions and total body workouts. There’s something for every need. Once you give it a try, you’ll find the workouts are fast-paced, fun and will leave you standing in a pool of your own sweat five minutes in.

My husband & I, is absolutely sold on them. We get up every morning to get our workout in together. One of our kids happens to be an early riser, and ends up working out with us. As you will see from some of the pictures and videos, our dog Jojo is even part of the fun.

Before we know it, we’re done and we can start getting ready for work or whatever else we have going on.

So if you think about it, what exactly are you losing by not going to the gym? According to the statistics, it sounds like most of you aren’t going there anyway.

Let me be your virtual coach! I’ll encourage you every step of the way. You won’t be disappointed.

*Gym membership statistics used in this blog were published online at statisticbrain.com as part of a study completed in April 2015. Sources used in that research were International Health, Racquet & Sportsclub Association, Mint, Bureau of Labor Statistics, Club Industry and Club Manager Central.

Learn more about creating a Healthy Lifestyle on a budget with a FREE Health & Fitness coach TODAY!  

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Source: Workouts