Tag Archives: stiffness

TRAINING

I have started a training/diet program that will run all through January. It is brilliant and I am really happy with it. Only thing is that I was so stiff and sore for the first 3 days I could hardly move. Still I kept training, doing the programs as scheduled. What was interesting was that the more I moved the better I felt, even though I was still in pain. I mean; walking down the stairs or sitting on the loo became major obstacles to be hurdled only with ample preparation, not to mention bending down…OUCH! My muscles seem to be growing so quickly (and painfully) that I have the feeling they are trying to burst through my skin to do their super-power-thing. Well, you get the picture. To combat this I made (of course) a blend of essential oils to rub on my poor suffering muscles (they actually even hurt to the touch!).

The saving blend:

  • Lavender (lavandula augustifolia) 15 dr.
  • Rosemary (rosmarinus officinalis) 15 dr.
  • Black Pepper (piper nigrum) 15 dr.
  • Marjoram (origanum majorana) 15 dr.

Blended in 30ml of vegetable oil. This is a very strong blend, normally these amounts of essential oils would be diluted in 60ml veg. oil. Always test strong dosages first on the inside of your arm, leave 12-24 hours to make sure you don’t get a negative reaction. I am not very sensitive, so I can use this dilution which is about 6%.

I apply this blend to all the sore areas; chest, thighs back and front, knees and bum 3-4 times daily. Now that the soreness is passing, I will use it less and probably change to another blend to back-up my training. I will tell you about that later.

The biggest point in this whole 30-day meltdown-program is motivation. Every day I need to plan my meals and training (4x 15-20min sessions/day). When I was so sore I was really low on motivation, but then I brought out that gorgeous little red number I haven’t been able to wear since I quit smoking and BOOM – motivation kicks into over-drive. 🙂

Oh yes, if you are interested in this fantastic program check it out on the link below. Here you can also download (for free!) a sample of the Elimination Diet that I use. Remember diet is not only about weight, it is about health.

http://www.daxmoy-pts.co.uk/

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SMALL DO-ABLE STRESS-TIPS

stressStress is around all the time in different disguises and usually we don’t even notice them until they grow into improportionate monsters that we are completely incapable of handling. At this point you need some serious help. But we can do a lot by ourselves…it doesn’t have to be expensive or take a lot of time – actually, these measures might probably save you both time and money!

Here are the stress-symptoms and what you can do to change that specific symptom, which over time will help  you to handle the stress.

  • Head-aches: Drink more water – 1 glass/hour is easy to remember. Or keep a 1/2 l. bottle with you at all times and make sure you drink 2-3 of these. Get some fresh air. Reduce your intake of coffee, try drinking water or herbal tea in your breaks. Peppermint-tea is an excellent “pick-me-up” when energy  is flagging, it can also help with head-aches and nausea. Essential oils: Either as inhalation from a tissue or by rubbing a drop mixed with some veg. oil or non-perfumed cream into your temples and the base of your skull. Keep with you essential oils of Peppermint (mentha piperita), Lemon (citrus limon), Rosemary (rosmarinus officinalis), Lemongrass (cymbopogon citratus). Citrus oils and eucalyptus or “minty” oils help to revive energy and sharpen the mind. Lavender (lavandula augustifolia) can be very helpful  with head-aches but due to its calming properties can be difficult to use in the work-place since it might relax you too much.
  • Stiffness/pain in neck, back & shoulders: Move! Pay attention to your posture, get a new chair at work which allows you to sit up straight, or get a big ball to sit on. Every hour, take 2-3 min. to exercise; shoulder-rolls, knee-bends, back-stretch, neck-stretch…Shake your body loose, go out and breath some fresh air, or open a window. Rub your neck and shoulders. Start paying attention to your body! Listen to what it tells you. stretching
  • Irritation & mood-swings: Breath. Use a short and simple breathing-exercise to get you grounded and relaxed: Sit on a chair without crossing arms or legs. Close your eyes and concentrate on your breathing; take deep breaths all the way down to your stomach. Try to make each breath as big and deep and slow as possible. Breath in on the count of 4, breath out on the count of 4 – like waves on a beach. Very quickly you will feel your breathing slowing down and your body relaxing. The tension in your head will disperse and you get more energy and balance. This will help your mood. Essential oils in the work-place: Any citrus-oil will help, Black-pepper (piper nigrum), Lavender (lavandula augustifolia) followed by a citrus or Rosemary (rosmarinus officinalis).  At home, where you do not need to stay mentally sharp you can use: Ylang-Ylang (cananga odorata), Frankincense (boswellia carterii), Cedarwood (cedrus atlantica), Geranium (pelargonium graveolens), Rose (rosa centifolia).
  • Indigestion: Check your eating-habits. If you spend a lot of time sitting still, you need less food. Eat smaller meals and avoid heavy foods such as; bread, pasta, deep-fried foods, heavy sauces, sweets and cakes. Stay clear of pre-processed foods. Fill up on salads, vegetables, lean meat, fish or chicken. Sauces based on yoghurt are fine. Drink water or green tea, nothing else. Snack throughout the day on  fruit, vegetables and nuts. After a meal, take a walk. Even 5 minutes is enough.  This way your energy-levels will stay consistent through the day, your blood-sugar won’t spike. You will not suffer from indigestion in any form (farting, burping, feeling swollen, cramps, pains…) and you won’t gain weight! Herbal teas for digestion are really useful; there are some already blended from different herbs, also good are: peppermint, fennel, cumin, rosemary. Nettel-tea and green tea is good to drink during the day .herbtea
  • Sleeping problems: Usually the problem is overload in the head; constant chatter, thoughts churning, anxiety attacks – or a mix of all these. Sleep is a habitual thing, you need to get good sleeping-habits. First of all food: Make sure you have 3 hours to digest your last meal before bed-time. Don’t drink alcohol in the evening; it might help you fall asleep, but the moment it starts breaking down in your system your sleep will be destroyed.  When your body needs to break down, or digest, it is working hard and this does not induce nor help sleep in any way. Make  your evenings calm; relax, read a book, lower the lights, take a bath, drink a calming tea such as; chamomile, hops, lavender or a pre-blended herbal tea. Stay clear from bright lights, coffee, black tea, sugary snacks, television. Get to bed early; around 10.oo pm. Create a dead-line for your working day; every evening you stop all action at say, 8 o’clock. If you are worried about forgetting things; write it down. Keep a paper and pencil by your bed and write it down as it arises, then you will, mentally, be able to let it go . Use breathing-exercises or other relaxing techniques once you are in bed. Bring a hot bottle to bed. Keep your bedroom cool and dark – use your bedroom only for sleep and love. Essential oils: Lavender (lavandula augustifolia), Ylang-Ylang (cananga odorata), Roman Chamomile (chamaemelum nobile), Marjoram (origanum majorana), Frankincense (boswellia carterii), Rose (rosa centifolia), Rosewood (aniba rosaeodora), Vetiver (vetiveria zizanoides). Use on a tissue beside your bed, in a bath before bedtime, in a diffuser during the evening.  If you keep to this habit, you will find that you start sleeping better.sleep

That’s it for today: If you have any questions or problems, please tell me and I will answer you.