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.
We are living in a time when women are rising to new heights which means they are regularly being confronted with the fear of being "too much". For women in business this is pervasive and costly.
A few ways women can be perceived as "too much" are:
Speaking up about their successes and achievements.
Sharing one too many photos of their cute kids.
Telling one too many people about that date night.
Looking a little too good in that swimsuit.
These can lead to being publicly attacked on social media or privately slandered which in turn leads to women dimming their light and walking on egg shells in hopes of avoiding conflict and judgement.
The minute a woman feels it's unsafe to shine she will begin to overthink, worry, and fear how she shows up in the world.
Forgetting to announce the book is done and the interview is live.
Choosing to focus on what's still on the to-do list rather than what's been checked off.
Many female entrepreneurs are subconsciously altering their behavior in an attempt to not attract too much attention to themselves, rather than focusing on allowing authenticity and magnetism to attract their ideal clients and community.
Women are afraid of being criticized, ostracized, and abandoned by other women for simply being who they are. This leads to quite the quantum when being who you are is simplest way to accelerate the growth of your business.
New research shows men are far more comfortable with self promotion than women are. Researchers found that men rate their own performance 33 percent higher than equally performing women. What we know is that self promotion pays off and this is where women are missing the boat.
The world needs more women to step into leadership roles and no longer be intimidated about creating six and seven figure careers.
Here are five ways to release the fear of being "too much":
1. Approve of yourself.
While it feels good to receive outside validation it will never be enough if you don't first appreciate yourself. The key to having a healthy support system is to make sure you are part of it. Being your biggest critic is what your mother's generation did. It's now time to be your biggest cheerleader. Becoming aware of self talk will reveal what belief is ready to be re-wired. Create a simply mantra that affirms how incredible capable you are.
2. Connect deeply to those you serve.
One powerful way to shift out of people pleasing behavior is to get clear on who actually matters to the wellbeing and success of your life and business. Leadership is not about being the most popular, instead it's a decision to be brave for those who can't be. Take a few minutes each day to visualize and meditate on those your business serves and supports. See your future clients moving toward you every time you choose to stand in your power and use your authentic voice.
3. Remember the legacy you wish to leave.
Having your life purpose and legacy in writing is one of the most transformational exercises you can do. Reading this often will keep you focused on what matters. Knowing what you wish to leave in the hearts of those you love most is incredibly grounding. You didn't come here to keep your mouth shut, dilute your truth, or dim your light-you came here to make a difference.
4. Forgive those who have been unsupportive in the past.
The past has a way of informing the future in a negative way when there is unresolved pain. Take a few minutes to get quiet and ask yourself who you have unforgiveness towards or maybe their name came to mind as you read this article. Listening to a forgiveness meditation or writing a letter to the person you are ready to forgive are both simple and effective ways to process and heal.
5. Be part a community of bright, successful women.
Meaningful relationships with others who have similar aspirations is what will keep you out of isolation and playing small. These connections can happen in a networking group, online community or a local Meetup. Thriving in every area of life is depend on you knowing where you belong and being celebrated there. Don't wait to be invited, go actively seek out people and places that support your dreams and desires.
6. Accept you can have it all.
Women have been fed a lie for generations that says, you can have love or money. Decide you can have it all and allow it to flow to you. You can have a successful career and an amazing mother. You can balance motherhood and loving marriage. Don't let anyone write the rules for you. This is the time to create the life you desire on your terms.
7. Celebrate everything!
The fastest way to leave the haters in the dust is to celebrate everything! At the end of each day lay in bed and recall the best moments. At the end of each week, publicly acknowledge and celebrate what's good in your life. Once a month, have a celebration dinner and share it with those who have helped you in the journey. If there's something good happening, talk about it with everyone who will listen!
May you be a woman who chooses to shine so that others may be reminded of all they can be and do.