fitness

Should I take Pre-workout?

This is all up to you!!! Currently I’m taking Jym in strawberry kiwi πŸ₯ πŸ“ I only take about half a scoop 15-20 minutes before my workout with water of course. I don’t always take pre-workout only when I absolutely need it (like when I don’t want to go to the gym or on leg day). Relying solely on pre-workout to get through your workout might mean a few things: you’re bored of your workouts, you are dangerously raising your level of additives in your body, and finally you might have a caffeine addiction…Try to avoid becoming reliant by only using it when you absolutely need it!

Now let’s get to the science behind pre-workout!

β€’First off what’s in it?!

Usually caffeine, beta-alanine, creatine, and amino acids.

β€’What do they do?!

1)increase blood flow to increase endurance levels throughout workout. This gives you that muscle pump πŸ’ͺ🏻

2) increased focus—-I might take this to study sometimes shhh don’t tell haha πŸ€“

3) boost energy production in muscle cells. This gives you that tingly feeling. πŸ‹πŸΌβ€β™€οΈ

4) draws fluids from the blood plasma which improves muscle performance and helps prevent injury.

β€’let’s not forget that pre-workout can be dangerous when taken in high amounts frequently. It’s not regulated by the FDA so make sure you research your brand before you buy!! Feel free to reach out if you have any questions. Happy lifting πŸ‹πŸΌβ€β™€οΈ

A post shared by lauren πŸ¦„ (@findingesky) on May 11, 2017 at 1:51pm PDT

fitness

Conquering Muscle Soreness

Screen Shot 2017-05-11 at 12.29.03 PMRecovery!!! Working in physical therapy I can’t explain the importance of incorporating recovery into your workout plan. 29.3% of injuries are caused by overuse. I am even included in that percentage! In my previous posts I’ve mentioned stress fractures, peroneal tendonitis, it band syndrom, and runners knee. All of these from overuse and not using my tools to reward my muscles. ALL ARE PREVENTABLE!!!

So here are some tips!!!

1. Don’t underestimate the power of sleep. Try for at least 8 hours. 😴

2. Roll out sore muscles with a foam roll. I know it hurts!!!

3. Hydrate hydrate hydrate πŸ’¦

4. Stretch everyday to break up that lactic acid and keep muscles loose

5. Don’t go into a workout cold warm up for at least 5-10 minutes.

6. Cool down exercises are key! Don’t shock your muscles and just stop βœ‹

7. Finally don’t forget your vitamins! Vitamin C aids in collagen production and repairs damages to tendons and ligaments aka soreness. πŸ“πŸ…πŸŠ

What do you guys do to prevent injury and recover from your workouts! Comment below πŸ‘‡πŸ»

A post shared by lauren πŸ¦„ (@findingesky) on May 11, 2017 at 9:58am PDT