Exercise Recovery

Well, Joyride Across America (JAAM) is over and congratulations to the hardy, spirited teams who made the trek! No doubt, all that cycling has made you incredibly fit yet fatigued, sore-muscled versions of your former selves. Now it’s time to move on to the BEST part of the journey: Recovery!

Why recover? Exercising creates tiny rips in our muscles. Our bodies require time and rest to repair these rips and create stronger muscles.

I find the most effective recovery is a massage and a pina colada on a warm, secluded beach (CUT TO: screaming children, snowstorm, weeping husband cradling paycheck.) Sadly, this isn’t always possible.

Unless you’re married to a hip-hop star and your child’s name is a noun, you may require alternative methods of recovery. Below is a list of the cheapest and most effective ways to repair and prepare your body for the next workout.

1. Stretch: Even a light stretch increases blood flow to stressed areas, aiding in rip repair. Plus, you’re less likely to stress a tendon or create a larger, unwanted tear in your muscle during your workout. Tip: In mixed company, “Happy Baby” invites unwanted attention.

2. Eat: Not as much fun as it sounds. Within an hour after a workout, snack on lean, high-quality protein with complex carbs to promote muscle tone and store energy for tomorrow’s workout. Think “chicken with brown rice,” not “cup of coffee and half a jar of Nutella.”

3. Hot/Cold Water: For sore muscles, experts suggest alternatively blasting hot and cold running water onto the area(s) for 1 minute intervals. For those of you whose showers, like mine, take 7 minutes to change temperature, I suggest the following: Fill your bath with cold water, fill your child’s bath with hot water. Place a trail of towels between bathrooms. Get naked, then jump into your cold bath for a minute. Jump out and run to child’s hot bath. Soak, jump out, run, repeat until muscle soreness, and any shred of dignity, is mitigated. Not recommended if spouse, kids, or other human is present.

4. Water: Drink 20-24 oz. of water for each hour of your workout. Water hydrates, improves blood flow, etc. Don’t load up on the artificial dyes and sweeteners in sports drinks unless you work out for more than 90 minutes or they’re free.

5. Foam rollers: Easily mistaken for packing material, foam rollers are great for “rolling” out tight spots, knots, and inflammatory fluids from muscles. Bonus: watching new users try to work them can be very, very funny.

6. Sleep.

Again, great job on JAAM!

And gear up for our next 4-week ride, JAE JoyRide Around the Equator! (Weekly cap: 6,225 miles).

Kidding.

JoyMama's Melissa Joan Hart's Blog 

Back to work.  Last week I picked up my ever-growing family -- dogs and all -- and headed back to sunny Los Angeles for a few months to get back to work on my show Melissa and Joey.  My first day on camera was a day I had been anticipating since I first found out I was expecting my third baby in 2012.  The anxiety of what I would look like on camera helped push me along the way.  But that could never create as much motivation as my good friends at JoyRide could.

In Mackenzie's Tabata class, she has been known to say that our goal is to work "to the point of failure."  I love this saying because it lets me know its ok to push until you can't push anymore.  This has become my new motto for life.  I want someone to put those words on one of those motivational posters you see in high schools with the cat hanging off the tree.  

How do we know our limits if we don't push ourselves to our fullest extent?  How do I know how far I can run if I don't run until I can no longer take another step?  How do I know I have the tension on the flywheel as tight as I can possibly go unless my legs can no longer push through?  How do I know that I'm not a best-selling author if I never try to publish a book? (Melissa Explains It All is coming out in the fall... wink)  These things may scare me and this concept is daunting but that's what makes it so incredible. 

It goes hand-in-hand with Mackenzie's other great saying (and I don't mean "come on legs.")  When she says, "it's ok to be uncomfortable; it's not ok to be complacent."  So often that is too true.  We need to push ourselves beyond comfortable to make any difference or we will fail to make progress.  If fear gets in the way, we may never climb that mountain, may never swim that channel, may never ask for that promotion, may never be able to feel confident in front of a camera again. 

I'm happy to say, my first on-camera day went swimmingly, and I felt more confidant than I had in years. Reaching the point of failure in class at JoyRide assured me that I wouldn't fail when it really counts. 

JoyRide, I will miss you. See you in the summer! 

After 12 weeks, my workout mojo is better than it has been in a decade. I'm fired up and hitting it hard at JoyRide, whether it’s spin, Tabata, circuit, Joybata or The Figure Method. I think if I skipped a weekday at this point I would feel like something was missing from my day. I love starting a day off with a little (or a lot) of sweat. It gives me energy to tackle the day with three wild little boys at home, a very energetic husband and my group of crazy friends. I can make it through my busy schedule and pass out hard at the end of the night -- but only for about two hours before baby Tucker wants to be fed. 

My workouts are in place, my energy is back and I'm in the groove, but now I have to stick to the program, even as I travel.  And I have to stick with good foods that help me feel satisfied yet don't bloat or crash me.  "Nothing tastes as good as skinny feels" said some moron who has never tasted a red velvet cake.

I've been doing doubles twice a week and it’s not easy.  But at the end of the week, I know I rocked it as hard as possible. It takes both physical and mental strength to tackle these classes with these kick-ass teachers, but it’s worth it. If I hadn't just had a baby four months ago, I believe I would be in the best shape of my 30s by now. But while I am still fighting some baby weight, I will give myself a break and not get frustrated with the scale. I see the outline of my pre-baby body starting to fight it’s away out while I'm sweating away, and it keeps me motivated and moving. I just keep repeating in my head: "I know I can, I know I can."  

Evan Seideman

Evan's three favorite things about JoyRide: 

1. I am biased and the absolute top favorite thing is that JoyRide comes across as such a wonderful expression of [Co-Owner and Lead Instructor] Rhodie. 

My other favorite things about JoyRide are:

2. The instructors and the way in which they teach a common method but do so with their own individual styles, and

3. The convenience/ the way it fits into my schedule based upon location and class schedule before and after work.

Weight loss: My weight hasn't changed much, however, my weight has shifted around a bit -- with some of it moving back up from my mid-section. I feel healthier and my cardiovascular health is better based upon recent physicals, including a stress-test.

Favorite adult beverage: Corona Light or Amstel Light.

How JoyRide translates to life off the bike: I feel better, more energetic, more attentive, and more happy!

Speedo Ready: I will never ever be speedo ready (except in my dreams). C'mon Evan, dare to dream!

Smart and sporty JoyRider Evan Seideman meets his fitness goals in JoyRide classes. While he does not think he will ever be "rail thin" (muscles need some meat on those bones!) or "Lululemon model ready" (we beg to differ!). Evan's day job as a corporate attorney is the devastating combination of sedentary and stressful. JoyRide has given him the opportunity to alleviate some stress while making his heart healthier along the way!

Evan sees and feels the results of JoyRiding and he knows that sticking to his 5-day-a-week regimen reduces stress, makes him happy, and enables him to achieve his fitness goals. "I find working out in a group motivating," says Evan.  "I enjoy the variety of music, movement, and challenging resistance of JoyRide classes."  JoyRide also offers enough variety between classes to keep the workout from feeling routine (read: not boring!).  When asked how he would sell JoyRide to friends, Evan expressed that it is a "great alternative to running." And if that failed, well, he'd employ tried-and-true peer pressure: "Everyone is doing it."

Evan concludes, "my results make me happy." Not every lululemon model-body-in-training can say that!

I had an epiphany this week.  I was sitting in a waiting room at my doctor's office and an older gentleman came in, obese and struggling for breath.  As I sat next to him listening to his labored breathing, it hit me.  This could be me some day if I don't take control!  I realized that it's not enough for me to complete this 12 week program and go back to my old ways.  This is a total lifestyle change!  I look and feel better than I have felt since I was in my 20s and I want this high to continue.  I am still not at my goal weight, but I don't even want to focus on the number on the scale - just how my body feels.  I had my children later in life and when my three boys get older, I want to be physically active with them.  I know if I continue on this path of fitness I will continue to strengthen my mind, soul and body. 

So as I come to the end of the JoyMama program, I realize, this is only the beginning. Taking care of myself has gone to the top of my "to do" list.  A special thank you to everyone at JoyRide for all the amazing support, especially Mackenzie, my friend who cracked the whip when she needed to and kept me inspired and excited about getting the real me to show again.