I have a small amount of whining to unburden myself of before I move into perfume and, of course, a request for advice. Because I have no idea what I’d do if I couldn’t ask you guys to tell me all the things I don’t know. Have I ever told you how much I love y’all for that? Well, I do. Mwah, xo!
I’ve been doing yoga and spin for a year or so – running I did up until a couple of months ago, needing to give a hip that won’t heal a break – not always faithfully, though regularly. It seemed like a good idea to get a jumpstart on preventing Old Man Winter’s Pound Piling Factory, so I enrolled in a boot camp at a yoga studio, thinking that it may be yoga – wrong! The boot camp is great, except for it being at 6a in the morning and it is circuit training and weight lifting. Have I ever mentioned how much I hate weight lifting? Just slightly more than cornmeal mush, which is a lot.
But can we discuss soreness? They suggested we take a yoga class in the afternoons on every day of boot camp to ease the ache. All I can say is, I wonder if I would be able to walk right now if I hadn’t made that yoga class at noon. I ache all over. I don’t get it. I’m reasonably active, yoga 2-3 times a week, sometimes more, spin 1-2 times a week, I walk. Yeah, there’s a whole bunch of muscles I haven’t been using enough, and every one of them are telling me about it in detail right now.
So ideas for easing the ache, and is the other yoga class every day a good idea?
One other thing, do I need to go see Coco Before Chanel? I’m thinking yes. I almost went today, but didn’t want to walk around the movie theater in a hobble.
Chrisopher Brosius has a couple of new creations this fall – AmBrosius and M #4 A Room with a View.
AmBrosius is made up of amber resins, labdanum absolute, cistus resin, Benzoin, Black Pepper and Spices. This is seriously yummy amber incense. The open is really sharp and just a smidge scary. The cistus is pretty overwhelming on the open, but if you give it a couple of minutes, you get a beautiful infusion of the smokier incense feel and amber. It dries down beautifully into a soft, smoky amber, slightly sweetly spiced. Amber is not something I wear easily, but this one is perfect in balancing with the incense notes.
M#4 A Room With a View is based on the E.M. Forster novel. From CB’s site, it is described as “This perfume captures the scent of the hills above Florence – the vineyards, the wild grass, the finocchio, the hot dusty Florentine earth. And of course a torrent of Violets…” That pretty much nails it. It is an earthy grassfest with violets peeping up and cascading out of every nook and cranny, and the longer it is on, the more the violets invade your senses nestling in a bed of hay. In simpler terms, think Black March, the Hay accord merged with one of CB’s violet scents. If you’re not fond of the earth or grass (I’m getting hay as the grass) accords that CB does, you’re probably not going to like this either, unless the violet wins you over after the first 30-45 inut3es. If you’re a big fan of those scents of CB’s, like I am, you’ll adore this. I wasn’t sure what to expect from this one, but it’s better than the sum of its parts. I like Black March, the Hay accord and Violet empire separately a lot, but putting them all together with a couple of other things is genius.
Beautifully done, Christopher.
One word: CherryPharm. The regular juice pre-workout, and the one with protein within a half hour after. Developed at Cornell, it’s great stuff, and there’s honest-to-goodness science to back up its claims: http://www.cherrypharm.com/site/backed-by-research.html
Grass and hay and violets, oh my.
To flush out the lactic acid, you need to keep moving slowly after you finish the high-intensity workout. Go for a walk, do some gentle stretching or low-impact yoga. Protein shakes are good, as are jacuzzi baths and a bit of homeopathic Arnica.
That AmBrosia sounds divine, must have a sniff!
Between the fencing, weightlifting, dancing, running, and the rest of life, I’m another one of those people who always seems to be sore. If the soreness is muscle- or bruise-related, here’s what I do to cope: extra stretching, Tiger Balm, occasional ibuprofen, fuzzy clothes to keep muscles warm between activities, and some extra protein. If it’s joint-related, we move on to REST, prescription-strength NSAIDs, cold soaks to reduce inflammation, and much whining about not working out while watching AbFab. 😉
Some muscle soreness is to be expected, especially snice this is your first go at your new regimen. If you can’t, say, walk for a week, or have any joint pain at all, that’s when it’s best to take some time off. Healing an irritated tendon takes much less recuperation than surgery to fix a ruptured one.
Man, I bet! That is a scary fitness schedul. 🙂
Naw, this is within normal limits, and all of the things you guys have suggested are working perfectly.
Okay, I am a yoga teacher, but as you didn’t say what kind of yoga you are doing, it’s difficult to weigh in on the class (yes, most yoga is rarely just “stretching”). However, one thing you could try at home is to do a long Savasana, say about 15 to 20 minutes, where you slowly move your mind through your body, intentionally relaxing your muscles, one small area at a time. You can do this with a CD as a guide (there are several) or you can simply do it on your own. Conscious relaxation (unlike sleep) reduces lactic acid (which not only contributes to muscle soreness, but may also cause anxiety).
In the meantime, thanks for the review. Ever since I read about it, I’ve been very curious about AmBrosius. Now I think I may ask Santa for the travel size!
Hey, Nina, it’s vinyasa flow in a hot room. I do spend about 15-20 minutes in meditation a day, so I’ll just make that in Savasana position instead and work through relaxing all the body. I absolutely believe that a lot of it is mental, that you’re still clenching, and it leads to soreness. I think that’s why the yoga is helping, it’s making me restreth and relax into it.
Boot camp? Yikes!! too much too fast!! But once you are doing it, drink LOTS of water to remove the lactic acid and breakdown products from the hard workout. And stretching is key, that is why the yoga after made you feel so much better. Maybe treat yourself to a massage – not only does it work out the kinks but a good therapist can make you aware of the tights spots that could become an injury if you aren’t careful to stretch them out well – especially if you get someone who does fascia and deep massage body work.
Oh – and inhale lots of great perfume – puts your head in a great space even if your body isn’t quite there! :))
I’ve got a reasonable level of fitness, so the boot camp is just stepping it up.
Y’all give great advice, the water, stretching is really working to take all the stiffness out!
One thing the pharmacist I work with told me was to drink a lot of water to flush out the lactic acid that builds up and creates the soreness. I totally know how you feel…my sympathies. This reminds me that the CB line is one I really need to explore- I’ve only smelled Black March and of course it’s fantastic. The Musk is next on the list.
CB’s Musk is an experience. Some people think it’s strong, I think it’s lovely. 🙂
Patty, I second this recommendation: drink LOTS of WATER. Massages are a great idea, too. The soreness indicates that lactic acid is building up in your muscle tissue–that’s normal with intense excercise. The water will flush it out. Appropriate rest and epsom salts in the bath water are great too. Good on ya for working out. (*)
For general soreness: drink a protein shake after weightlifting. I use whey protein and a banana and ice and water or milk or something. It makes a HUGE difference for me when I strength train. You need to heal your muscles so tons of protein is needed for a faster recovery. Drink tons of water. Also, a wise doctor once told me that movement is nature’s lubricant. Yoga seems like a good idea as long as it is low impact. I don’t know much about yoga so I don’t know. Even if you just move around instead of sitting still, you’ll hurt less. And can a bootcamp person stretch your legs/hips after the class?
Definitely doing that, thanks!!!
My yoga is no impact, it’s just flow and hot.
Does the Yoga Studio offer a restorative or gentle yoga class in the afternoon?
Because that would be the one I would do, for the gentle stretching.
Then, I strongly encourage a good weekly (or at least twice a month) massage.
It’s always a good time for a nice massage! 🙂
Oh I forgot one more thing! But I am almost positive you’re on this already: Have some sushi! 🙂
This one doesn’t, but another one does at noon tomorrow. I’m totally going to that tomorrow, I need the restorative. I’ve got meditation class on Friday, which is another good technique for just relaxing and healing and I do 15-20 minutes of meditation a day, but since y’all think massage is good, I’m going to start looking for a good massage therapist too!
Weight lifting is great for you. It will help shape you wonderfully, don’t stop. You are using your muscles in a different way, rest them for 24-48 hrs. I don’t know the kind of yoga you are doing, but if it helps, keep doing it. You are needing to stretch, so however you do it, it will help. Have you thought of investing in a Pilates bench? Whenever I feel sore or out of alignment, I go on my bench, does wonders. It also works the muscles in a deeper way, best of both worlds. If you like getting massages, this would be the time.
Agree, but I hate it so!!!! I do vinyasa flow most of the time, though I’m feeling lately that I need to integrate some other types too, now that I’m no longer bored doing yoga. Vigorous flow worked me through the boredom. 🙂
I love pilates. The only thing I didn’t like about it was the price tag. I can’t put another piece of workout equipment in my house, three is enough (treadmill, spin bike and that big weight machine that everyone gets, what is is called? Flex – bowflex!)
LOL, Yes Bowflex, I have one too
Pardon me if someone has already asked this but, is this muscle soreness or joint pain? If it’s joint pain, I recommend a glucosamine/chondroitin/MSM combo, plus fish oil. Perhaps even a daily aspirin as well.
Professional massage will help with all of it, muscles and joints, and maybe even help with problems you didn’t even know you had. My BFF is a massage therapist, and she constantly finds evidence of past injuries in her clients that they had completely forgotten about.
But check with your certified health care professional before doing anything I suggest to you, of course.
Really just stiffness, not even soreness. Doing the yoga helped, but I’m going to do a restorative class tomorrow instead of flow. I think it’s a better choice if it’s available.
I agree about massage. I see a rolfer, which isn’t massage, but she has worked out so many of my old injuries and scar tissue out of my joints, I have movement in knees and ankles that I never thought I’d have again. They work better now than they did when I was 30!
I get sore. Boy do I get sore! When I was working out with my trainer a few years ago, I had to go up our stairs on my hands and knees.
If you have access to a sauna/whirpool, they’re the best remedy I know. A good long sweat right after exercising, with plenty of water to drink, then a jacuzzi with the jets against your sore spots work pretty well for me.
Weight training injures muscles. That’s how it works. Those buffed-out guys are actually sporting a form of scar tissue. And yoga is exercise too — what they used to call “isometrics” — and it’s tough! I finally had to accept that my body needed rest between hard sessions.
I’ve had that up the stairs on hands and knees moment myself. My hottub is broken, so Im hosed there until I make a decision on whether to replace it or not,.
Yoga is tough. I do okay with it regularly because I just modify classes to fit where I am that day and then put a break in there. Two days in a row of the same type, like flow, just doesn’t work for me, muscle fatigue. But I can do the same class and just not do some of the things where I can feel the overuse fatigue. One thing yoga does for you, along with meditation, make you very aware of what your body is and isn’t doing well and where it is struggling and why
Advice on the soreness: google info on recovery time! There’s a lot of advice about how to reduce the time it takes to recover. The issue is more than soreness (it’s also going to help you not burn out). Some of the best advice I’ve received was about hydration, nutrition and sleep. If you can eat more veggies, whole foods, etc during this time, you’ll recover faster. This sounds obvious, but it really works. I also focused on the Omega3s, and it helped. These are nutrient dense foods, and the nutrients help balance the chemistry and rebuild muscle tissue.
Plus, extra sleep if you are overtraining. Magnesium and sodium were also key, as they helped me actually retain some of the extra water I was drinking. Pumpkin seeds are high in magnesium.
And also: ORMONDE JAYNE BATHING OIL. It’s good to relax your muscles and soak.
Thank you! I hydrate like crazy, and that does eem to help! And I’m looking for a bed at 8 p.m., so that’s working too. 🙂
Agree completely with Tom and Louise. Soreness is a sign that your muscles need time to rest for 24 to 48 hours. I was a certified trainer for many years and I saw a lot of crappy advice given out, often causing people to give up important components of their fitness programs out of pain and frustration.
I am a huge believer in weight training, particularly given that we tend to lose muscle mass as we age. Louise made an important point when she said that yoga uses your own body as a form of resistance. Weight training seems to have hit your muscles with heavier resistance and at different angles. They still need a rest, even from yoga.
Thanks for the AmBrosius report out. Slightly scary yummy amber incense could also be a cure for achy muscles, dontcha think? Or for whatever else ails you…:)
I think sore may be the wrong word. stiff is closer to accurate. And the yoga did help, the stiffness was pretty much gone this morning.
I don’t chattaranga when I’m doing yoga during this or do a lot of the more advanced stuff that is straining muscles, and I ease out of poses quicker, go back in for the stretch, not trying to work the muscle, just get that stretch and movement in it. I’m a big wuss, so the chance of me hurting myself are fairly slim.
that amber/incense did make me awfully happy last night. Maybe that’s what I should credit?
I’m going to give another shout out to epsom salts; they really work for any achiness/soreness post-exercise, yard work, moving furniture, etc. If you don’t have a tub to soak in, the package gives you suggestions for making compresses, too.
Can I come borrow your bathtub? 🙂
If I could loan you a bathtub, it would be the lovely garden tub in my last place–I moved back to the town I love and one of my sacrifices was that tub. Now I have a smaller house with a tiny, shallow tub that I swear was tested by contortionists, or possibly the Olsen twins. But I am much happier 🙂
Both of those scents have been sitting snug in my cart on the CB site just waiting for me to return with paypal funds. It makes me SO happy to hear that you enjoyed them. I can’t wait to try them myself (Go Ebay Go, GO Ebay Go! Mama needs new perfume!!!)
As for the soreness…..I use a homeopathic Magnesium Salt for muscle cramps/pains and while it doesn’t make everything miraculously better it does ease things up. It’s Hyland’s #8 Mag.Phos.6X. It saves me from monthly cramps as well!
Feel better! I’m jealous….I love the boot camps that my gym offers but can never scrape together the funds for that.
Really did. I liked the two new ones from last year okay, but they were not tht different from other things. the AmBrosius is completely different.
I NEED a bathtub. *moving bathroom renovation up on the list*
I like a good boot camp from time to time. this is only two weeks, which is the perfect amount of time. It’s not uber strenuous, but we certainly work hard during it. I did one before that went for four weeks or five weeks, and that was just too much time, and I found that working out like that every day isn’t always the best cchoice,
I’m with Tom and Louise … you are definitely over exercising (I’ve been guilty of that myself). You do need at least 24 hours for muscles to heal/rest.
If your boot camp is every day I certainly hope they are alternating your weightlifting, i.e. lower body one day, upper body next day, etc. which gives that particular muscle group a rest. You don’t need yoga after boot camp, that is too much, IMHO. Epsom salts in bath water is good, too, for the more arduous days.
As far as I know, yes, we alternate the weightlifting. We do that every other day, and the every other day alternates from upper to lower.
I totally didn’t believe the yoga would help, but I modified the class like crazy and took breaks and didn’t push myself, but just made sure I got all of the crazy stretching benefits out of it in the heat, and my muscles feel almost perfect today. Shocked me, I really didn’t think it would work. The key is to modify, which they did tell us to do. It isn’t supposed to be a workout, just get the stretch part of it in. a restorative class would have been better, but I couldn’t find one yesterday.
Stretching is golden ^:)^
I subscribe to Oscar Wilde’s theory: whenever I feel like taking exercise, I lie down until the feeling passes (probably a complete misquote, but you get the idea). Seriously, it does sound like you are overdoing things so please take care and don’t try to achieve everything at once.
Coco Before Chanel? Very prettily filmed but if you saw the Shirley MacLaine Chanel biopic (and any number of others from recent years) this one won’t tell you anything you didn’t already know. Don’t make a special journey!
The CB perfumes I don’t know at all. Probably should make the effort to sniff, no?
I’ve heard that quote. 🙂 No, not trying to achieve all at once, just trying to keep the stiffness at bay, I really hate that when you start a new regimen.
I didn’t see the Shirley MacLain thing, so I think I need to see this one!
Does anyone carry the CBs over there? They’re not for everyone, nor should they be. Even if you wind up not liking that style of perfumery, I think they are an interesting sniff, at least to try. The AmBrosius is a departure, and I really love what he did there.
I’m with Tom. You are overtraining… 🙁 You need rest-you’re body will complain if you don’t-and excess, ongoing pain is a clear message.
I’m hoping Jarvis will come by today as a top-notch yoga instructor to comment-but there is yoga and then there’s yoga. While many assume that yoga is just about stretching, it is also a form of weight training-with your body forming the resistance. So it’s good to use muscles that are unaccustomed to working…but slowly, easily, with time to heal. Ain’t no rush when getting more fit.
And, on days when you know you’ll be doing an exceptionally hard work out-predose with a NSAID if your tum can take it, get some vitamin E, and drink a lot of water-lots (you may also be getting dehydrated, which will add to the achiness).
I’ve been eying that CB Amber, and it’s calling my name…8-|
The pain is gone today. it was just that stiffening feeling yesterday in the muscles, but it seems like that yoga class worked it out. Normally if I’m stiff the day of, I can count on lots of stiffness the morning after, but nada.
I think yhou will love that CB AmBrosius, it should be calling your name. 🙂
Yoga after boot camp equals over exercising. You need to get 24 hours of resting a muscle that you’ve exercised to the point of failure (weight lifting OR yoga) for it to heal and create new muscle. These people giving you advice want to sell you more classes and frankly don’t give a rats ass about your health.
You’re better off doing yoga a couple times a week and cardio on the off days. If you have a machine you like park yourself on it. I like the elliptical and can waste an hour in the AM on it before I’m awake.
The rest period is just as important to your health as the workout.
Well, the place that does this gives you unlimited yoga classes as a part of the boot camp, but I already go there for yoga all the time anyway. I really do think they suggested it just to help with the soreness, and they said to modify the C1 and C2 classes so it wasn’t a hard workout, that it was just really good to stretch those muscles out.
It realy did help. I was crippling along yesterday, and this morning, i feel absolutely great, just a tidge of stiffness on the insides of my knees, weirdly enough.
I actually do believe in some kind of cardio six days a week. Read Younger Next Year. It made a believer out of me. I do get the that weight training needds to be spaced out to give the muscles time to rest, which is why I hate it, it’s so complicated and, well, boring. 🙂
I meant to say rest is your friend.
Hi Patty,
I play roller derby, so I have any number of achy bits on a semi-regular basis. These are my frequent go-to’s: epsom salt soaks help a bit, and Jack Black has an amazing muscle rub and soak that you can snag at Nordstrom. I was skeptical when the SA recommended it, but it does help.
Also, if you can bear it immediately after the boot camp classes, buy two bags of ice on the way home. Put the two bags of ice in the tub and fill it with cold water so you’re up to your hips (brew a nice cup of hot tea while the tub is filling). Yowl at the top of your lungs when you first sit in the tub…as if you could help that! Soak for 10 minutes, and bear in mind that the first minute is the worst. This helps reduce inflammation in the lower extremities, and has been a lifesaver for me through years of distance running and now skating.
You thought I was unhinged for playing roller derby, then I advise you to sit in freezing water. Next, it’ll be a recommendation for Paris Hilton’s latest – I promise no! 😉
I’d say go for that yoga class later in the day if you feel the stretching will bring your body some relief. Otherwise, rest is
As for the good Mr. Brosius, I’m going to have to check out the AmBrosius. Amber and incense with some peppery schtuff going on? I’m in!
:d:d:d
I’ll look for that Jack Black thing, that sounds good. I’m 1000% better today than yesterday, so I think they were right about the yoga. I just modify the class because I tended to bonk during it, I just needed to do less and take it slower.
No way on the ice. I’m sure it’s a great way to reduce inflammation, but huh-uh.
But what I’m more interested in at this point is Roller Derby. No way!!! I need to hear more. How did you get into it, do you play weekly? How hard is that? I was a huge fan as a kid when they used to air it on television all the time.
The AmBrosius surprised me. I mean, you get a feel for perfumers after a while, and I hadn’t smelled anything like this from CB, so I was afraid it would be a weak sister. Not at all, Gorgeous and lasting.
Patty, I love roller derby almost as much as I love perfume. (Almost!) And thanks for the shout-out, Masha 🙂
I just went to a game two years ago and thought, “I could do this – looks fun.” I hadn’t been on skates since junior high, but that turns out to be true for most players. If you’re willing to learn and have a good work ethic, most leagues are happy to teach you how to skate and play the game. It’s a great group of women – moms, teachers, attorneys, librarians, flight attendants, hair stylists, you name it. Most skaters are in their late 20’s to mid 30’s, although at 39, I am nowhere near the oldest. On my league, Blonde Amazon just turned 50, and she’s awesome! Once you make a team, you get to choose a skater name – I am Flirtation Device. You can check out pictures on my Facebook page and laugh yourself silly…
Btw, Denver has two leagues, and both are really good – their season starts up again in January, so go check it out live!
I bet! I’m so envious. I know at this age my body won’t take it, and I can’t roller skate. So if you’re telling me that’s normal, then maybe! I’m not sure I could manage the aches and pains, though. They get rather remarkable at this age. 🙂
Roller derby is awesome! You go, girl! I agree with the ice bath, if you can stand it, it works after heavy athletic work. Also, in Europe we use a product called Voltaren, a topical NSAID, especially helpful after wrestling or martial arts.
OH, I forgot I picked one of those up when I was in London! i’ll pull that out tonight. I’m not muscle achy right now, just stiff and wanting to keep it from getting super-stiff.
They have Voltaren here in the states, too-even better than Ibuleve, which I’ve only seen in England.
For me, ibuprofen is the best pain reliever for muscles, if you’re good with taking a pain reliever. It also seems to relieve the twitching that can keep you awake at night when your muscles are really tired.
And then there’s bubble baths. Really really hot ones.
I _love_ the healthy-wet-garden-earth part of Black March, but was a bit disappointed when the flowers appeared – they seemed a bit too simple and sweet. But that earth, and violets, and hay… this sounds like something that I want to try.
ChickenFreak
I really don’t like to take anything. Someone who is a doc and lifts weights told me some time back that taking those doesn’t allow the muscles to get the full benefit of the workout. I can’t remember why. 🙂
That hay really works for me in Room, but I suspect when the violets show up, you may not be as enchanted as I was?
Geez, Patty, I am not sure. I only know that I have chronic right sacram/upper right thigh problems, and my chiropractor told me to keep doing yoga and keep walking. If I stop moving, I figure I’m dead. It sounds counterintuitive, but that movement really helps me and keeps the pain to a minimum.
Of course, a good massage from a skilled massage therapist always helps. 😉
Hugs!
That’s what I figure too. Yoga and ROLFing has kept me walking for the last year without pain for the first time in like 10-15 years, so I’m a big believer in it.
The AmBrosius has this spicy oriental gal hankering for a sample. Does it last long? That is the one problem I’ve had with CB’s beauties. For those aching muscles I have a suggestion – soak in some good bath salts. By ‘good’ I mean some that not only smell lovely but contain some good amount of epsom salts. It will remove the lactic acid that builds up from all that exercising and replace it with some healing magnesium. Abra makes one specifically for sore muscles that works every time 🙂
I got overnight out of the absolute, which shocked me, on the AmBrosius. The Room, not as long, which I expected. So, yes, it has some firepower to it in the length department, which shocked me!
I live in a house with three bathrooms and no usable tub, The one I do have is a steam shower and has a surround thing in it, that closes you in the tub, which is really claustrophobic. Otherwise, i’d be all over that suggestion!
The yoga class actually helped! I was getting so stiff before it, stayed stiff through the day, but woke up today, expecting the worst, and I have a teensy bit of soreness, but feel pretty Great!