Murph Prep officially starts today

Fruit is NOT sugar. 

Why Am I so Sore? Part 2

How to Hurt Less
First and foremost, let’s cover the basics: your body needs more deliberate recovery practices during this time of life. So, always warm up, cool down, and take easy and recovery days (working with a trainer can help dial in your routine). Include mobility exercises in your routine. Prioritize sleep as best you can, as this is when your body really recovers. And fuel yourself before and after exercise, so your body has the building blocks it needs to restock your energy stores and mend your muscles. 

Some other steps to consider:

Nail your protein. You’re probably tired of hearing about protein. But we need more of this macronutrient to stimulate muscle protein synthesis during midlife and menopause. Research on protein and DOMS specifically is generally lacking in midlife women, but this is the one adjustment many women tell us works quickly for them. When they aim for 30 grams of protein at each meal and eat protein rich recovery snacks after hard workouts, they recover better and have less pain and soreness. So it’s worth trying.

Eat an anti-inflammatory diet. A diet rich in anti-inflammatory foods (e.g. fruits and veggies and omega-3 rich foods like fatty fish) may help reduce exercise induced muscle damage and perceived soreness. You can also try a drink like tart cherry juice. If you watch pro cycling, you’ll have noticed that a lot of pros are slugging down a bottle of ruby red juice as soon as they cross the finish line. That’s tart cherry juice, which research finds can accelerate muscle recovery, lower markers of inflammation, and reduce DOMS. The juice appears to work best when you use it regularly. On the flip side, limit sugary ultraprocessed foods, which are known to be inflammatory. 

Try creatine. We recommend creatine here for helping to counteract the menopause-related decline in muscle, bone, and strength by reducing inflammation, oxidative stress, and serum markers of bone resorption. Research suggests it may also reduce the post-exercise inflammatory response and reduce muscle damage and soreness in the days following hard exercise. The generally recommended dose is 3 to 5 grams a day. The form to use for maximal absorption is creatine monohydrate.

Stay hydrated. There’s some evidence that dehydration can worsen DOMS, so stay on top of your fluid intake. The recommended daily amount for women is 2.7 liters (11.5 cups) a day–more when you’re active.

Massage your muscles. There’s some evidence that massage and self massage tools like vibration therapy (aka massage guns) can help prevent or reduce DOMS. 

Consider hormone therapy. Though not related to DOMS specifically, there’s some evidence (and we hear from women in our audience) that menopausal hormone therapy can help with symptoms of the musculoskeletal syndrome of menopause, particularly joint pain, and pain driven by inflammation.

Check your thyroid. Finally, you’re more likely to experience DOMS if you have low thyroid levels. Underactive thyroid is somewhat common in midlife women going through menopause, so if pain persists, it’s worth a check up.

Bike, row, ski or run today. The choice is yours.

​​The Myth of the Spring Cleanse or Perhaps You Should Just Pay Attention to Your Poop. 

Michelle does a great handstand for Marguerita during Femme Fatale Week. Handstands are an isometric contraction.

Why Am I SO Sore?

Understanding delayed onset muscle soreness (DOMS) is key to comprehending the science behind muscle soreness. It’s the soreness we experience a couple of days after a workout, appearing about eight hours after exercise and peaking 24-48 hours later.

We’ve all felt the tenderness of muscles to the touch and muscle stiffness characteristic of DOMS. The prevalent theory is that eccentric muscle actions cause DOMS. The eccentric portion of a movement is the “lowering” phase, such as sitting in the squat or bringing the bar back down to the shoulders in the press. This eccentric action, more than anything, is what causes damage to the microstructure of muscle fibers. In turn, the body initiates an inflammatory response to repair the damaged fibers, resulting in soreness. 

While muscle soreness may be uncomfortable, it’s a sign of productive muscle breakdown, repair, and adaptation. This cycle is one of the key processes that enable us to build muscle and strength. As we adapt, similar workouts will not cause the same degree of soreness as they did the first time.

The final Open theme is to represent your team name.
Dress us as an Early Bird or Night Owl this Friday.
​The best team representation earns BIG POINTS!