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Keep Your Workout Focus on Yourself, Not on Your Pain

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Workouts can sometimes come with a little bit of pain. Although it's generally recommended to stop working out if you start having severe pain, some discomfort is common both during and after workouts. If you're able to stop that pain, you can focus more on having the workout that you're looking for! By following these steps, you can make sure that you're getting the right workout without potentially setting yourself up for severe post-workout pain.


Have the right workout plan.

Every person needs their own workout plan. What works for your friend might not work for you, and your body might be more cut out for a certain type of exercise that you haven't thought about. This doesn't need to be something that you stick to unerringly, but it should at least be something that guides you in all of your workouts.

You don't have to pay a personal trainer to help you set up your own workout plan, but it's a good idea to at least have something set up. You can create a workout plan with tools available online, or you might even be able to ask some fitness-obsessed friends. Remember to ramp up your workouts slowly, so your body gets adjusted to it.

Don't be afraid to take rest days.

Setting up rest days in advance is an incredibly important part of your workout plan, and it should be part of every plan that you create. Your body needs rest days in order to heal and recuperate; working out every single day will only make you feel miserable and hurt your body. Having those days built into your schedule will give you something to look forward to, and help you remember not to overwork yourself.

However, sometimes you also need to take impromptu rest days. If a tragedy has recently struck in your family, or you've run into some financial trouble that currently needs all of your attention, it's okay to cut down a little on your workouts. If you've recently injured yourself, you need to be careful going back into your workout routine. No matter what, just remember that rest days aren't bad. They're there for an important reason, so use them.

Take supplements if necessary.

Taking supplements, vitamins, and minerals is a great way to increase your performance! When you're using natural supplements or changing your diet to include extra vitamins, they're not changing your body in any way. Instead, they're just optimizing the way your body works. Here are some good supplements to use that can increase your ability to have a fulfilling workout.

Vitamin D

If your workouts are largely outside, you may have just fine Vitamin D levels, but otherwise, there's a good chance that your Vitamin D is lacking a little bit. Low Vitamin D is related to depression and weak bones, both things that can have a significant impact on your workouts. You can take Vitamin D as a supplement, get it as an additive in milk, or just spend some extra time outside every day.

Omega-3's

Omega-3 fatty acids should be an incredibly important part of any athlete's required nutrients. They're a great way to make sure your body and your brain are both in alignment, and can help alleviate stiffness and inflammation both during and after workouts. Although you can get them by eating certain foods, you can also take a fish oil capsule or algae supplement to get your omega-3's every day.

CBD

There are a number of reasons that CBD should be an integral part of your athletic medicine cabinet. The best CBD capsules will help you calm down and be a little looser, making it easier to go through a hard workout without hurting yourself. CBD oil capsules are easy and convenient to take. You can also get CBD oils and tinctures, which you can rub on affected areas to provide relief from muscle soreness.

Although workouts might end up with a little bit of pain, that doesn't have to be your main focus. In fact, it shouldn't be! By just taking a few steps, you can alleviate pain while still having a great workout.

6min read
Health

What Sexual Abuse Survivors Want You to Know

In 2016, I finally found my voice. I always thought I had one, especially as a business owner and mother of two vocal toddlers, but I had been wrong.


For more than 30 years, I had been struggling with the fear of being my true self and speaking my truth. Then the repressed memories of my childhood sexual abuse unraveled before me while raising my 3-year-old daughter, and my life has not been the same since.

Believe it or not, I am happy about that.

The journey for a survivor like me to feel even slightly comfortable sharing these words, without fear of being shamed or looked down upon, is a long and often lonely one. For all of the people out there in the shadows who are survivors of childhood sexual abuse, I dedicate this to you. You might never come out to talk about it and that's okay, but I am going to do so here and I hope that in doing so, I will open people's eyes to the long-term effects of abuse. As a survivor who is now fully conscious of her abuse, I suffer from post-traumatic stress disorder (PTSD) and, quite frankly, it may never go away.

It took me some time to accept that and I refuse to let it stop me from thriving in life; therefore, I strive to manage it (as do many others with PTSD) through various strategies I've learned and continue to learn through personal and group therapy. Over the years, various things have triggered my repressed memories and emotions of my abuse--from going to birthday parties and attending preschool tours to the Kavanaugh hearing and most recently, the"Leaving Neverland" documentary (I did not watch the latter, but read commentary about it).

These triggers often cause panic attacks. I was angry when I read Barbara Streisand's comments about the men who accused Michael Jackson of sexually abusing them, as detailed in the documentary. She was quoted as saying, "They both married and they both have children, so it didn't kill them." She later apologized for her comments. I was frustrated when one of the senators questioning Dr. Christine Blasey Ford (during the Kavanaugh hearing) responded snidely that Dr. Ford was still able to get her Ph.D. after her alleged assault--as if to imply she must be lying because she gained success in life.We survivors are screaming to the world, "You just don't get it!" So let me explain: It takes a great amount of resilience and fortitude to walk out into society every day knowing that at any moment an image, a sound, a color, a smell, or a child crying could ignite fear in us that brings us back to that moment of abuse, causing a chemical reaction that results in a panic attack.

So yes, despite enduring and repressing those awful moments in my early life during which I didn't understand what was happening to me or why, decades later I did get married; I did become a parent; I did start a business that I continue to run today; and I am still learning to navigate this "new normal." These milestones do not erase the trauma that I experienced. Society needs to open their eyes and realize that any triumph after something as ghastly as childhood abuse should be celebrated, not looked upon as evidence that perhaps the trauma "never happened" or "wasn't that bad. "When a survivor is speaking out about what happened to them, they are asking the world to join them on their journey to heal. We need love, we need to feel safe and we need society to learn the signs of abuse and how to prevent it so that we can protect the 1 out of 10 children who are being abused by the age of 18. When I state this statistic at events or in large groups, I often have at least one person come up to me after and confide that they too are a survivor and have kept it a secret. My vehicle for speaking out was through the novella The Survivors Club, which is the inspiration behind a TV pilot that my co-creator and I are pitching as a supernatural, mind-bending TV series. Acknowledging my abuse has empowered me to speak up on behalf of innocent children who do not have a voice and the adult survivors who are silent.

Remembering has helped me further understand my young adult challenges,past risky relationships, anger issues, buried fears, and my anxieties. I am determined to thrive and not hide behind these negative things as they have molded me into the strong person I am today.Here is my advice to those who wonder how to best support survivors of sexual abuse:Ask how we need support: Many survivors have a tough exterior, which means the people around them assume they never need help--we tend to be the caregivers for our friends and families. Learning to be vulnerable was new for me, so I realized I needed a check-off list of what loved ones should ask me afterI had a panic attack.

The list had questions like: "Do you need a hug," "How are you feeling," "Do you need time alone."Be patient with our PTSD". Family and close ones tend to ask when will the PTSD go away. It isn't a cold or a disease that requires a finite amount of drugs or treatment. There's no pill to make it miraculously disappear, but therapy helps manage it and some therapies have been known to help it go away. Mental Health America has a wealth of information on PTSD that can help you and survivors understand it better. Have compassion: When I was with friends at a preschool tour to learn more about its summer camp, I almost fainted because I couldn't stop worrying about my kids being around new teenagers and staff that might watch them go the bathroom or put on their bathing suit. After the tour, my friends said,"Nubia, you don't have to put your kids in this camp. They will be happy doing other things this summer."

In that moment, I realized how lucky I was to have friends who understood what I was going through and supported me. They showed me love and compassion, which made me feel safe and not judged.