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100 push ups, 40 step ups each leg, 60 tricep dips, 100 lunges and a small run 💪🏻 I love Paris ❤️#workoutoftheday #workoutmotivation #workoutoutsidethegym #fitnesstrainer #femfitnyc #fitfemales #fit #noexcuses #workoutinthepark #parisworkout #parisfitness #fitbooty

I have been working with @jennyudoff for almost 4 years... today was our last session 😔 so many things have happened it’s too much to write 😂 but I found a great friend 😘 Love you Jenny and wish you all the best in New Jersey 😊we will keep in touch 👌😉😊#fitnessjourney #fitnessgirl #fitnessmodel #fitnesslifestyle #stepup #gymlife #femfitnyc #exercisemotivation #exercise #fitnessmotivation #fitnessinspiration #workingouthard #workoutoftheday #fitmom #pospartum #postnatal #hapyfitmother #fitmama #fit

What to do when you are sore?
1. STRETCH. Rather than collapsing on the couch after a hard work out- do some light yoga or use a foam roller!
Why? Because after exercise, your muscles leak out a protein called creating kinase, which your kidneys need to filter from the blood. If you don't move, the damaged proteins accumulate and this may result in delaying recovery. Increased blood flow, from moving around, helps your body to flush out the waste products!
2. DEAL WITH PAIN, NO PAIN KILLERS PLEASE!
Drugs prevent normal exercise induced inflammation from occurring witch enables your body from doing its job, which is building and strengthening muscles. Save meds for more severe injuries.
3. HOT BATH, SHOWER 🚿 OR SAUNA
Increased blood flow helps your body to eliminate waste products faster.
4. PROPER LOAD
Follow every superintense workout with an easy one or rest day.
Exercise creates free radicals, molecules that damage cells. Normally body releases antioxidants to neutralize those molecules, but if you keep pushing yourself over a limit day after day, your body defensive systems become overwhelmed, creating condition such as oxidative stress. This causes chronic inflammation which tears muscles down rather than building them up.
So keep in mind to rotate muscle groups!
Watch out for symptoms such as low energy and motivation, frequent illness and trouble sleeping.
The best strategy is to always listen to your body! #workoutmotivation #workouttime #workoutoftheday #soremuscles #soremuscle #stretching #painkillers #fitnessgirl #fitnesschick #fitnessbody #fitnessmotivation #fitnessgear #fitnesslifestyle #fitnessinspiration #personaltrainer #personaltrainernyc #femfitnyc #training #goals #fitnessgoals #gymmotivation #gyminspiration #растяжка #мышцы #фитнесс #filady #prenatal #postnatal #fitbody #fitlife

Some food for thought:
Inflammation can make us healthier! It has powerful healing effects and it is crucial component of the immune system. You need it to generate muscle, heal from injuries, and sometimes get trough a tough day. Whenever you exercise, you are creating mini traumas in your muscles, then the body releases chemicals and hormones to repair affected tissues, which leads to stronger muscle fibers. Your bones also benefit, the load from strength training creates divots in weak areas of the bone and then after inflammation kicks in to fill in these spots- you get stronger bones.
Just keep in mind that inflammation is healthy only in moderation. Once it is high all the time, it creates chronic wear and tear on healthy tissues and organs.
That being said, it's great to feel sore after you worked out😇 #fitnessmotivation #fitnessworkout #fitnesslifestyle #fitnessgirl #strongbody #strongbodystrongmind #stressfree #workoutmotivation #workoutoftheday #soremuscles #feelingstrongtoday #фитнессняшка #фитнесс #фитнессмотивашка #femfitnyc#fitnessgirls #gym #gymmotivation #

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