How to recover from overworked back muscles

Staying fit and healthy should be an important part of everyone’s routine. For those who are training professionally, it’s a lifestyle choice. But while it’s great to work towards a goal it’s very easy to go a bit overboard. Too often people push themselves too far or don’t allow enough rest between workouts, leading as a result to overworked and sore muscles. One of the worst areas to suffer this is in the back. Back pain can disrupt everything you do, from the personal to the professional. If you feel like you’ve gone a bit too far then this article will provide some helpful tips to get you back in top shape again.


When you first feel the pangs of back pain start with some simple stretching. This will increase your flexibility and blood flow which will aid muscle recovery. If you’ve pulled, strained or thorn your back muscles then stretching should be the first thing to start with.

Common stretch techniques to use

  • Knee to chest stretch
  • Double knee to chest stretch
  • Hip stretch
  • Cat/cow stretch


A hot bath is great for relaxation and minor muscle relief but nothing beats an ice pack. Simple wrap up some crushed ice in a plastic bag and apply it to the area you feel pain. This not only prevents further damage but also promotes faster healing.

Deep tissue massage

Massage therapy has been known for years to carry many beneficial effects. First among these is pain relief from overworked muscles. Any athlete who’s serious about their training should also consider making massage therapy a regular part of their routine. Massage therapists like Adam Harris can provide specialised deep tissue massage that is designed to speed muscle recovery and reduce inflammation. Along with the physical benefits, it will also bring you mental benefits from better relaxation and a good night sleep.

Tart cherry juice

Next time you’re mixing up your post-workout shake throw in some cherry juice with it. A 2010 study published in the Scandinavian Journal of medicine and science in Sports found that antioxidant compounds found in tart cherries help reduce inflammation. Try it out see if it can reduce any pain or inflammation you may be feeling.




That morning cup of coffee could be doing more for you than just walking you up. Studies show that drinking coffee prior to a workout can reduce muscle soreness and fatigue by up to half. Make sure so to start out every day with a cup of your favourite brew. You’ll also draw the extra benefit of increased endurance that coffee is known to give.

Final thoughts

For minor injuries and pain, these remedies should be enough to help your road to recovery. However, for more severe injuries be sure to consult a doctor who will prescribe treatment. Prevention is always to best cure so be careful when your workout and know what your limits are.

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How a personal trainer can prevent you from seriously injuring yourself.

In the goal to reach optimum fitness, it often happens that many of us go overboard. Those new to cross fit or even strength building can put themselves at risk when they either train too hard, incorrectly or don’t allow enough rest time between workouts. Even if you are careful and informed on best practices, the risk remains of an injury, especially if working along with heavy weights. For some people, they don’t have time to make it to the gym when they’d like and have to work out at home. Lifting heavy weight when home alone is a big risk and it may only be a matter of time before a serious injury takes place with no one around to help. Hiring your own personal trainer will make your workouts a lot safer and more effective.

Benefits of a personal trainer

but safety concerns are far from the only reason to hire a personal trainer. Whether you’re just working towards your own fitness goals or training for a competition, a personal trainer can design a workout scheme that is just right for you allow you to reach your goals. Read on to see all the benefits a personal trainer can bring to you.

Goal achievement

A personal trainer can help you to define your fitness goals. You may have your own ideas on where you want to go but a personal trainer can help to break those goals down into smaller chunks that are more manageable and realistic. They can also assess your progress towards those goals and make changes to the workout program as you develop.

Personalized workout

A personal trainer can assess your current fitness level and design a workout that will train you in the most important areas. This leads to better results than a generalized workout ever would because they know your physical condition and medical history.


When working towards a fitness goal the most difficult part is often just staying motivated to keep going. Through regular sessions with your personal trainer, you’ll stay motivated and committed for longer than you would on your own. Even if you don’t workout with your personal trainer in every session you’ll still be motivated to keep to your goals for the next time you meet with them. A personal trainer will keep you accountable so that you stick your training program and don’t slip off the horse. Without someone to keep you accountable you’ll be less motivated to stick to your goals.


A personal trainer will have a vast knowledge of different workout techniques that can be changed and adapted overtime to keep the workout sessions interesting and ever changing. Too often we slip into our comfort zones when we find a good workout and don’t push ourselves to try other things that could take us to the next level. With a personal trainer, you’ll have far greater variety in your workouts which will keep them from getting boring.

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Best Protein Powder for Female Weightlifters

Weightlifting is a sport that requires a high muscle input.  You are toning muscles after all and you need to replenish your body with amino acids.  Protein powders and shakes have a proven efficiency at providing the extra nutrients your body needs.

As a female, you usually process amino acids into proteins in a different way.  You just need to look at a toned male’s body against a female’s.  The goal of a female weightlifter is to lift up heavy weight, look muscular, but keep a feminine body

This is why the nutritional needs for a female differ from those of a man.  Let´s take a look at what are the best protein powders for female weightlifters.  If you want a more detailed review of products, we suggest you visit Workout N Recover.  Their professional input will help you better decide which is the protein powder for you.

What is the proper amount of protein for a female?

This will depend on your level of activity.  The low-calorie, high protein diet is important, first, for your health, and second, for your weight-losing regime.  You need to complement this with a certain level of activity.

For example, according to professionals, the average intake of proteins should be around 46 grams daily for women and 65 for men.  Now, take into consideration that this is the average for a mid-sedentary person.  One that gets up early in the morning, walks or goes on a bike roughly regularly.

If your life is more sedentary, then, your intake should be between 1-1.5 grams per kilogram of body weight per day.  But this applies if you are on a diet and exercising.

How much protein does a female weightlifter need?

But since you are a weightlifter, your life is not sedentary at all.  The first thing that you need to do is dispell all those myths that ensure that taking protein will make you look bulky.  There is no way this can happen, especially if you work out the way you do.

Since you are burning lean muscle every day, you must replenish that with amino acids every day.  Given that your work is about strength, most experts would recommend 1.7-1.8 grams of protein per kilogram of body weight daily.  This need becomes higher if you are dieting at the same time.

Make your best effort

It is a great thing that you are working out your way towards a healthier-looking body.  Remember that the important thing is to keep the calorie intake low and the protein levels high enough.

Don´t forget to visit protein powder reviews to verify what is the amount of protein contained in each.  This will help you create a sensitive protein consumption plan better fit to your needs.

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Returning to Weight Training Post-Injury

Returning to weight training post-injury can be a delicate process, which can be frustrating when all you want to do is lift! However, it’s important to recognize that the immense stress we place on our joints and muscles must be respected, and as such, practicing as much caution as possible when returning from injury is essential to prevent re-injury.

Even if your injury wasn’t something that laid you up for a while, even little nagging injuries can progress with time, ultimately affecting your performance and your results. These long-term issues may not seem like a problem, but when you’re committed to a training program you want to get the most out of it. And besides, that little nagging injury can ultimately lead to something more serious, potentially messing with your program altogether.

We would like to highlight a few things to keep in mind when returning from injury and making your way back into your normal lifting routine. These shouldn’t be considered “rules” to live by, but rather, ideas you may want to consider depending on the nature of your injury and your recovery.

  1. Begin lighter than you think – If you have been sticking to a regular lifting program for a while, many of your later gains would have been achieved mainly through hypertrophy, which is simply gaining more muscle mass. However, one of the first things to be acquired when starting a new program, as well as one of the first things to go when stopping a program (e.g. due to injury) is neuromuscular coordination. This involves motor unit recruitment and the ability of the body to coordinate movements at the finest levels. This is typically why people first starting a program see increased results in the first 2-3 weeks without any noticeable change in size. In the case of returning from injury, we suggest reducing the amount of exercises, as well as the weight involved, to an “easy” level. For sure, it should still require work, but don’t worry about pushing that extra little bit on the first day. Simply going through the motions will help quickly return some of that neuromuscular coordination, ultimately increasing your strength and decreasing risk of further injury.
  2. Bracing – Don’t be afraid to seek additional support if you need it. Bracing is one of the easiest ways to do this, especially for the lower limbs, and while it won’t necessarily increase your performance, it may prevent a serious injury from occurring. For example, knee braces can help stabilize your knees without sacrificing normal range of motion. For weightlifters, many will require larger knee braces, while Crossfit athletes may require something lighter for more agile movements, like knee braces in basketball. In any case, these can be great options to help maintain stability in your knee joints, and there are braces available for almost every joint in the body now.
  3. Stretching – Keep up on your flexibility. This can be really tough if you are already devoting a large chunk of your day to lifting, but if you’re crunched for time, focus stretching on the areas that need it most. Whole body flexibility is an important component of fitness, and it acts to reduce the risk of injury, such as muscle strains, while also improving coordination. Even gentle stretching will go a long way, and you can incorporate bits and pieces at home too. A great time is when you get out of the shower and your body is warm. Otherwise, you can stick to before and after a workout.


These ideas may be pretty obvious for some, but they can be easy to forget in the excitement of returning to a training program. If you have these on your mind, you’re already on a good path to a successful recovery and return to training. Again, just be careful, take it easy at first, keep up with your flexibility, and if you need it, don’t be afraid to use assisted support in the form of a brace. Keep it up!

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How to get started in weight lifting

Most of the time, whenever you think of weightlifting, you think of ripped guys with weights on their backs.  When you believe that this is the way you start, you might find yourself deeply discouraged even without getting started.   So the first thing you need to know is that in order for you to start weightlifting, you can have zero experience.

It is a common misconception to believe that you have to be fit in order to do weightlifting.  The truth is that the practice will actually make you get in shape.  So there goes the myth.  Anyone can start lifting (unless you have a medical condition, of course) and changing their lives.

The following are some practical tips to help you get started in the weightlifting world:

Start with the major muscle groups

It is important for you to get started with the major muscle groups.  Picture your primary efforts going unto those muscles.  These major muscles are located in the lower body, the shoulders, chest and core.

There are very targeted moves that need to be done there.  We strongly suggest you get yourself some personal training Calgary so that this person assists you on the proper exercises to do.

Repeat the above moves with a machine or dumbbells

If you want to mix up things a little, use the machines at your gym or the dumbbells. They provide the same level of strenuous exercise and in less time.  Dumbbells are beginners’ best friends.  Especially because they are not barbells or kettlebells, which are usually associated with a lot of more physical technique

Decide on your periodic weightlifting schedule

Sit down with your personal trainer and together decide which is the best schedule for you to work out. Ideally, you should plan a full workout that includes lifting at leat three times a week.

If you are trying to tailor your own workout go to the muscle groups. Exercise those to have large shoulders, chest, and arms.  Experts recommend one or two workout routines for every major muscle group.

Don´t push it too far too soon

Most of the mistakes that beginners to do is to think they actually have what it takes to make a clean jerk and clean.  Remember that, for your own health and safety, you should gradually decrease the intensity to bring the cat back to the wild.

Hire a coach

If you can do it, I highly recommend you getting yourself a coach.  They will hep you build your own Schedule based on where you stand and where you want to go.

Look at yourself in the mirror

The say that looking at yourself is pretty disappointing. It should not.  It should actually be the consequence of your efforts.  Looking at yourself in the mirror will help you motivate yourself into doing better very time.


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New to Weight Lifting? Make to Sure to Have a Personal Trainer Guide You

Many weight watchers are not relying anymore on merely diet and cardio exercises. More are getting into weight lifting. Why? Because of the after burn.

If you really want to lose weight and tone that muscles, proper diet and cardio exercises are not enough, but do not skip these essentials, OK? Weight lifting, otherwise known as strength training has the power to burn fat even after you step out the gym. This power is commonly referred to as EPOC (Excess Post Oxygen Consumption). Weight lifting may burn fewer calories during the workout perse, but the burning continues even when you are at rest. So, most probably this is what you heard, that’s why you decide to start strength training, but word from the wise Thrive Fitness experts, better have someone guide you during the process. You must seek for the assistance a professional personal trainer.

Importance of Having a Personal Trainer When Lifting Weights

A personal trainer can demonstrate how to  lift weights properly. There is a proper posture that should be observed during weight lifting. This is essential if you want to get the most out of strength training.

Fitness experts know the anatomy of the body.  Hence, they can provide you routines that will help you develop muscles and burn fat.

Accidents and injuries can be avoided, if and only if you know what you are doing. A trainer will be able to assist you in your workout to prevent untoward incidents that can lead to injuries and trauma. They will help keep you safe during the whole process.

People may have negative issues and misconceptions about weight lifting. Personal trainers are there to clarify these matters and other health related issues.

Thrive personal training help you identify your strengths and weaknesses, help you set and achieve certain goals, review routines and diversify, and they make sure that they keep you right on track.

A personal trainer can help you push through your limits. You will be surprised that there are a lot of things that you thought you could never do or achieve.

Final Thoughts!

Weight lifting is very essential if you want to achieve the physique you have always dreamt of. And you can have that, just believe in yourself and ask for an assistance. Many personal trainers will be willing to help and motivate you to reach your goals. So before you start anything, ask for help!

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Tips and Tricks for Weightlifting in your own Backyard

Whether you’re a pro or a beginner when it comes to weightlifting, you sure know how important to practice and to work out on a regular basis. And since you need to do it consistently and regularly, you need to find ways to bring the gym at home. That’s probably the main reason why most weightlifters would build a backyard gym.

Weightlifting in your own backyard is such a great idea. You sure don’t need to go away from home to work out or practice lifting. And unlike other sports, weightlifting doesn’t really require too much equipment to begin with. You just need a conducive location and enough space at home. And your best option is the backyard.

To give you more ideas, let’s check out some of the tips about weightlifting in the backyard.

Weightlifting Workouts and Training

You sure know that when it comes to weightlifting, training and practice is very important. Most of these trainings require strength and power. For beginners, all the routines are quite intimidating. Yet, doing regular and right training is important to get fit and to become great with weightlifting. It also requires a good amount of determination, consistency and the right set of mind to be better with it. It’s not just about having the strength and the energy to do it, you need to be mentally ready too.

There are too many workout routines and exercises that you can do in order to improve your weightlifting performance. It is important that you know your options, and know what works for you. At some level, you might need to ask the assistance of a professional to assist you in finding the best program that will help you all the way. You might also need to evolve all your routines every single time to give your body the enough opportunity to reach its limits. Most of all, don’t forget to give your body a time to rest. Don’t push it to its limits or you’ll end up with an injury.

Backyard Weightlifting

The good news is that all these routines you can actually do and perform in your own backyard. gives out too much information about transforming your backyard into a gym and a conducive workout space. And weightlifting is one of the best sporting exercise that you are able to do at home. There are several things that you need to consider in order to have the most successful backyard weightlifting experience.

First, find a good space in the backyard where you are able to start making a good plan of how everything will be built. Then make a good list of all the things, equipment and tools that you need to use. Whether you buy it from a shop or you make some DIY weight bags or barbells, it is important that you know what routines and programs you do. You can even make use some of the available stuff that you can see around. Like some big trees, tires and rocks. You certainly can find ways to use them for your routines. It is always about having the best ideas to begin with.







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The Importance of the Spine When Power Lifting

The most common problems encountered by power lifters who come to Vancouver Chiropractic Services are back problems. They know that if they want to be back to health immediately after an injury, they have to employ the best chiropractor. It has been known among power lifters that chiropractic care does indeed deliver effective healing to injuries, particularly at the back. Due to this, they employ regular chiropractic practitioner to provide care for lifters in order to prevent injuries from occurring. For some who are already experiencing pain, having a chiropractor ensures that they will be cared for and their injuries healed.

Four Common Injuries Among Power Lifters

While the back is the most common part of the body that gets injured when power lifting, it’s not the only part where the toll of heavy weights are paid. Other parts of the body also experience injuries. This is not to say that lifting is an inherently dangerous sport. On the contrary, it is a safe sport but injuries do occur when you commit mistakes in your position, and sometimes by shear carelessness. There are athletes who train without proper warm-up, proper position and others unnecessarily increase the weight that they lift even without proper guidance from their trainers. Here are some common injuries:

  1. Cervical Spine Injury—This injury occurs because of repeated flexion and extension movement, bad spinal posture and heavy bracing techniques. The sensitivity of the soft tissues and joint structure of the back makes it vulnerable to injury. With back manipulation and postural improvements, this injury can be avoided.
  2. Knee Injury—This part of the body has a limited range of motion. It can only flex and extend and it is greatly immobile by design. The knee is particularly vulnerable to injuries when lifting weights because most of the pressure goes to it. Add to the equation bad posture and you have a recipe to destroy the knee.
  3. Lumbar Spine Injury—If lifters are vulnerable to upper back pains, they are also vulnerable to lower back pains. This is particularly because the lower back is the fulcrum of the body and its center of gravity, therefore all the pressures of the weight that lifters lift go here. The same tissues and joint structures that are sensitive to pressure are present here making it easy to hurt.
  4. Shoulder Injury—In an effort to curve shoulder injuries, machines are created to protect it during lifts but these machines, instead of being useful even makes injuries frequent. It makes lifting positions unnatural putting the shoulder in an awkward position during a lift. This awkwardness is the culprit when it comes to shoulder injuries.

These injuries can be avoided if you submit yourself to regular chiropractic session because with this, your positions will be checked, you balance improved and your back aligned. In you come to us with a back injury or any injury related to power lifting, you can be sure that you will get the care that you need.

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How Foam Rolling Will Improve an Ailing Back

toFoam rolling has become more and more popular over recent years.  Almost every athlete is using foam rollers and has obtained great results.  I am not indifferent to the great benefits that foam rolling provides to our overall fitness efforts.

When it comes to an ailing back, there are correct and wrong ways of foam rolling.  If not done properly, foam rolling can actually cause you to wind up with annoying pain instead.  Now, if foam rolling is done properly, it really helps to get rid of muscle knots and help heal painful muscles from the back.

Start slow

There are different exercise with the foam roller. Some exercises provide a myofascial release and prevent inflammation and formation of knots. Others relieve the athlete from pain.  Mostly, foam rolling is done before and after exercise.

If you are a beginner and are suffering from back pain, my first advice is to go slow.  Yes, I understand you wanting to get rid of your back ailment really fast but you must take it step by step.  A prolonged foam rolling will be counterproductive as it may cause more pain than what it heals.

Be targeted

Since you are hurting on your back, you will be tempted to roll on the area where the pain is.  This might be a huge mistake.  The region on your back that is suffering pain is usually the victim of hard tension in other parts of the body.

Now think about this:  how will applying more stress to a painful area make the pain go away?  It does not quite make sense if you think about it.  But then, where do you go?  If you touch an area that is sensitive, then try to go a few inches away from that area.  Take your time to locate the areas around the sore point before going into larger sweeps.

Be periodic

Foam rolling must be done periodically if you want to see results.  If you are getting started, try foam rolling three times a week with 15-min sessions.  After one or two weeks, you can start kicking it higher if you feel you are up to it.

Don´t give up

Regardless of the rhythm you have decided to pick up on, it is important that you do not give up.  When it comes to fitness and exercising, most people have issues with the discipline area.  This makes working out a mental state of motivation.  It is unlikely for you to give up if you are motivated enough.

If you are looking for back pain ailment, you getting better should be motivation enough to go on.  This is an all-natural method after all.

The best foam roller for you

Be mindful of your body and your needs and base your choice for foam roller on that.  Now, if you want to get rid of that back pain in an effective way you might want to try a small standard foam roller.  Fitness Foam Rollers is a website that provides information on what kind of foam roller you should be using and how.

You can also purchase the best foam roller for you.  Good luck with that ailing back and may your foam-rolling efforts pay up soon!

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Kickboxing for Women

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A few years ago, myself and a few of my girlfriends were looking for a way that we could spend some time exercising together. Anyone who has tried to organize something like this knows it’s easier said than done. Different people will have different interests, and practical considerations like jobs and families also pose roadblocks to organizing fun sessions like this.

Fortunately, one of the girls in the group had just started a kickboxing class with her husband after receiving a 2-for-1 promotional deal. While the husband did say it was a worthwhile experience for him, and that he would definitely recommend it, a changing schedule made it difficult for him to keep it up. Moreover, about 85% of the class was composed of women, making it difficult for him to gain the same social traction that his wife experienced. This is where we came in!

After a quick discussion, we all decided “Let’s do it”! With 4 of us in total, we figured it wouldn’t be a problem squeezing us in, and we all have experience with either crossfit, running, or other sports, so why not? All we needed to buy were a good pair of kickboxing gloves and we were ready to go! For those who are unfamiliar, lots of normal boxing gloves are more than fine for kickboxing, it’s more so about personal preference. If you’re looking for something good and cheap just to get started, I found that Title boxing gloves were a great place to start.

Fitness Benefits of Kickboxing

After our first class, we had become well aware of how physically demanding kickboxing actually is. Our instructors were great and allowed us to ease into the program, but working different muscle groups in a completely unfamiliar fashion certainly led to some soreness the next few days!

Back to the point – Kickboxing is great for fitness because it follows a circuit training style regime; however, in this case, there is much more emphasis on aerobic work than resistance training, but elements of both are always involved. I was really surprised at how hard the upper body work was, for example, 3 rounds on the heavy bag without any kicking still took a lot out of me. Then, once you factor in all the different leg work, you have a perfect recipe for a trim body.

Kickboxing and boxing are very similar in terms of the effects it will have on your body, as they are very similar workouts. The round system keeps you moving from one exercise to the next, ultimately hitting every muscle group in the body. There are hardly any weights involved at all (more advanced boxers will incorporate more weights, but even then it’s limited), and this allows you drop a lot of fat mass, increase lean mass, become more coordinated, and of course, practice your self-defense! Please note, when I mention increase lean mass, this doesn’t mean you will become big and bulky. Rather, you’re toning your muscles in a way that is similar to endurance exercises with high repetition and low weight. Overall, most women will experience a net loss in weight after participating in a kickboxing training program.


Kickboxing is a great way for anyone, male or female, to get in shape in a social setting. It’s an incredible workout that will definitely challenge you, but the reward of seeing your progression is priceless. I highly encourage anyone interested in this form of exercise to browse around online and find any kickboxing gyms or classes in their area. Most trainers are even happy to chat with you in person first, give you a tour, and even let you try a class before you commit. Good luck!

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