BOY AM I SORE!

Yesterday was leg day and we all know everyone dreads leg day.  This was the first workout of the off season and I could feel it.  My legs were shaking a bit but the pain was mostly in my back.

It is not uncommon for pain to be in your back after leg day.  Your muscles tighten and this pull on your back, creating a strain.

Stretching is the best key here.  After working out, it is always best to stretch.  The Mayo Clinic has many basic exercises that we can do.  They can help with any tightness that is going on.  Also it will keep your body feeling loose.  Here is another stretch you can do which will help the hamstrings and lower back.

One thing I have a problem with is stretching.  It is not hard to find time to stretch.  It is something that is very essential to us and it can protect our bodies from injuries.  Waking up in the morning to foam roll or stretch is a great start.  After a workout is another great time to stretch your muscles.  For those (such as myself) who have really tight muscles, we can stretch again at night before bed.  If you can find any other time to stretch throughout the day, utilize and make the most of it.

Sometimes pain is due to bad technique.  You want to make sure that your technique is correct or this can cause pain that can easily be avoided.  A workout should leave you sore but in a good way.  Another thing you want to do is stay hydrated.  Keep the muscles hydrated.  People forget how important water really is to our being.

Carrot Orange Juice

 

 

 

In this vibrant, healthy carrot-orange juice recipe, we jazz up plain orange juice by adding a yellow tomato, apple and carrots to pack in immune-boosting vitamins A and C.

 

No juicer? No problem. See the juicing variation below to make this carrot-orange juice recipe in a blender.

 

Makes: 2 servings
Serving Size: about 8 ounces each
Active Time: 15 minutes
Total Time: 15 minutes

 

Ingredients

• 1 medium yellow tomato, cut into wedges
• 1 medium orange, peeled and quartered
• 1 medium apple, cut into eighths
• 4 large carrots, peeled
• Ice cubes (optional)

Preparation

1. Working in this order, process tomato, orange, apple and carrots through a juicer according to the manufacturer’s directions. (No juicer? See Tip.)
2. Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

Tips & Notes

• Tip: No juicer? No problem. Try this DIY version of blended and strained juice instead: Coarsely chop all ingredients. First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied. Cut two 24-inch-long pieces of cheesecloth. Completely unfold each piece and then stack the pieces on top of each other. Fold the double stack in half so you have a 4-layer stack of cloth. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.

Nutrition

111 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 38 mg sodium; 434 mg potassium.  

Nutrition Bonus: Vitamin A (339% daily value), Vitamin C (66% dv)

Carbohydrate Servings: 1 1/2

 

For more recipes on other healthy drinks and foods, click here Eating Well