Delayed Onset Muscle Soreness

If you’ve spent any time in a gym or around gym rats, you have probably heard the term DOMS or Delayed Onset Muscle Soreness. It is exactly what it sounds like. I love to lift heavy but the soreness that I experience 1-2 days later is the worst. It hurts to stand. It hurts to walk and don't even talk to me about going to the restroom. Ugh! I took a week off from strength training and just did cardio and yoga. On Monday of this week I went back to the gym and trained legs. I pushed myself because I missed the feel of the weights. It was a great workout: Leg extensions – 4 x 10 Leg Press – 4 x 12 Barbell squats – 4 x 12 Step ups / Walking lunges (superset) Abductor machine – 4 x 15 I

It's Me

Where do I begin? I’ve been blogging for more than 10 years and have over 1,100 posts HERE So, why after all this time have I decided to move the blog to this platform? It’s been a long time coming. I’ve been looking for my voice. I know I have something to say and I’ve been trying to say it in many ways. I’ve tried it as an author of fiction and non-fiction. I’ve tried it as a fitness specialist and health coach. I’ve tried it as a food blogger and restaurant reviewer. Over the years, I’ve had my hand in just about everything, searching for my voice. Succeed or fail, I will always try. I’m not afraid to try and that is one thing – of many – that I love about me. I’m going to use thi

Sample Meal Plan

Planning healthy meals does not have be complicated. Here are simple tips to follow when developing a meal plan: 1. Plan with your goals in mind 2. Plan ahead ... don't wait until the last minute 3. Make a list to take to the grocery store 4. Don't shop when you're hungry 5. Shop the perimeter of the store where you are most likely to find fresh produce, lean protein and dairy products. Here is a simple, nutritious plan that I have often used for myself and clients. It's easy and delicious. ​ Meal #1 5 egg whites + 1 whole egg scrambled 1 oz cheddar cheese 2 slices turkey bacon Meal #2 Protein Shake 1 Banana 1/4 cup almonds Meal #3 1 Turkey burger on a bun 2 oz avocado 1/2 baked sweet

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