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.
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 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.
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.
For decades, women have been unknowingly suffering from PSD and intergenerational trauma, but now Dr. Valerie Rein wants women to reclaim their power through mind, body and healing tools.
As women, no matter how many accomplishments we have or how successful we look on the outside, we all occasionally hear that nagging internal voice telling us to do more. We criticize ourselves more than anyone else and then throw ourselves into the never-ending cycle of self-care, all in effort to save ourselves from crashing into this invisible internal wall. According to psychologist, entrepreneur and author, Dr. Valerie Rein, these feelings are not your fault and there is nothing wrong with you— but chances are you definitely suffering from Patriarchy Stress Disorder.
Patriarchy Stress Disorder (PSD) is defined as the collective inherited trauma of oppression that forms an invisible inner barrier to women's happiness and fulfillment. The term was coined by Rein who discovered a missing link between trauma and the effects that patriarchal power structures have had on certain groups of people all throughout history up until the present day. Her life experience, in addition to research, have led Rein to develop a deeper understanding of the ways in which men and women are experiencing symptoms of trauma and stress that have been genetically passed down from previously oppressed generations.
What makes the discovery of this disorder significant is that it provides women with an answer to the stresses and trauma we feel but cannot explain or overcome. After being admitted to the ER with stroke-like symptoms one afternoon, when Rein noticed the left side of her body and face going numb, she was baffled to learn from her doctors that the results of her tests revealed that her stroke-like symptoms were caused by stress. Rein was then left to figure out what exactly she did for her clients in order for them to be able to step into the fullness of themselves that she was unable to do for herself. "What started seeping through the tears was the realization that I checked all the boxes that society told me I needed to feel happy and fulfilled, but I didn't feel happy or fulfilled and I didn't feel unhappy either. I didn't feel much of anything at all, not even stress," she stated.
Photo Courtesy of Dr. Valerie Rein
This raised the question for Rein as to what sort of hidden traumas women are suppressing without having any awareness of its presence. In her evaluation of her healing methodology, Rein realized that she was using mind, body and trauma healing tools with her clients because, while they had never experienced a traumatic event, they were showing the tell-tale symptoms of trauma which are described as a disconnect from parts of ourselves, body and emotions. In addition to her personal evaluation, research at the time had revealed that traumatic experiences are, in fact, passed down genetically throughout generations. This was Rein's lightbulb moment. The answer to a very real problem that she, and all women, have been experiencing is intergenerational trauma as a result of oppression formed under the patriarchy.
Although Rein's discovery would undoubtably change the way women experience and understand stress, it was crucial that she first broaden the definition of trauma not with the intention of catering to PSD, but to better identify the ways in which trauma presents itself in the current generation. When studying psychology from the books and diagnostic manuals written exclusively by white men, trauma was narrowly defined as a life-threatening experience. By that definition, not many people fit the bill despite showing trauma-like symptoms such as disconnections from parts of their body, emotions and self-expression. However, as the field of psychology has expanded, more voices have been joining the conversations and expanding the definition of trauma based on their lived experience. "I have broadened the definition to say that any experience that makes us feel unsafe psychically or emotionally can be traumatic," stated Rein. By redefining trauma, people across the gender spectrum are able to find validation in their experiences and begin their journey to healing these traumas not just for ourselves, but for future generations.
While PSD is not experienced by one particular gender, as women who have been one of the most historically disadvantaged and oppressed groups, we have inherited survival instructions that express themselves differently for different women. For some women, this means their nervous systems freeze when faced with something that has been historically dangerous for women such as stepping into their power, speaking out, being visible or making a lot of money. Then there are women who go into fight or flight mode. Although they are able to stand in the spotlight, they pay a high price for it when their nervous system begins to work in a constant state of hyper vigilance in order to keep them safe. These women often find themselves having trouble with anxiety, intimacy, sleeping or relaxing without a glass of wine or a pill. Because of this, adrenaline fatigue has become an epidemic among high achieving women that is resulting in heightened levels of stress and anxiety.
"For the first time, it makes sense that we are not broken or making this up, and we have gained this understanding by looking through the lens of a shared trauma. All of these things have been either forbidden or impossible for women. A woman's power has always been a punishable offense throughout history," stated Rein.
Although the idea of having a disorder may be scary to some and even potentially contribute to a victim mentality, Rein wants people to be empowered by PSD and to see it as a diagnosis meant to validate your experience by giving it a name, making it real and giving you a means to heal yourself. "There are still experiences in our lives that are triggering PSD and the more layers we heal, the more power we claim, the more resilience we have and more ability we have in staying plugged into our power and happiness. These triggers affect us less and less the more we heal," emphasized Rein. While the task of breaking intergenerational transmission of trauma seems intimidating, the author has flipped the negative approach to the healing journey from a game of survival to the game of how good can it get.
In her new book, Patriarchy Stress Disorder: The Invisible Barrier to Women's Happiness and Fulfillment, Rein details an easy system for healing that includes the necessary tools she has sourced over 20 years on her healing exploration with the pioneers of mind, body and trauma resolution. Her 5-step system serves to help "Jailbreakers" escape the inner prison of PSD and other hidden trauma through the process of Waking Up in Prison, Meeting the Prison Guards, Turning the Prison Guards into Body Guards, Digging the Tunnel to Freedom and Savoring Freedom. Readers can also find free tools on Rein's website to help aid in their healing journey and exploration.
"I think of the book coming out as the birth of a movement. Healing is not women against men– it's women, men and people across the gender spectrum, coming together in a shared understanding that we all have trauma and we can all heal."