True or False? 1. Needles are sharp and pointy objects.
True or False? 2. All needles hurt.
Now that I have your attention, let’s have a crash course on how acupuncture helps your muscles recover.
Exercise–whether it be an outdoor jog, walk in the park, indoor cycling class, or an intense weight lifting session–puts stress on your muscles. They literally contract, get tight, and sometimes experience tiny micro tears. Remember the last time you had a good workout and felt sore the next day? That’s what I’m talking about! The fancy term for this is delayed onset muscle soreness (DOMS), more specifically, it’s lactic acid build up in your muscles. Muscle soreness is completely normal and healthy.
Before I move on and share some of the amazing benefits of acupuncture, I want to give you another example about when your muscles get stressed. It’s not what you may be thinking.
So, you know the cell phone you may be using right now? Or the computer you’re reading or typing on this very second? Or the car you drive every day? (This list could go on forever and ever…) Well, every single repetitive movement we integrate into our daily lives creates muscle imbalances. Think about it. Better yet, do it right now if it’s safe. Hold your phone and text someone. Now, type something on your computer keyboard. Now pretend you’re grabbing a steering wheel. Notice a common theme? Your arms are in front of you, your shoulders may be rounded forward, your back may be slouched, and your chin may be slightly down. These repetitive movements can cause your chest to get tight, neck tense up, and your lower back to ache. Pain, pain, and more pain…or discomfort and stress in your body. (sigh)
Now let’s talk about a few benefits of acupuncture as it relates to muscle recovery.
- Decreases lactic acid, heart rate max, and maximal oxygen intake (Lin, et. al., 2009)
- Decreases pain associated with arthritis and chronic pain; more effective used in with other pain management modalities (Chou, 2018 )
- Can decrease myofascial pain and muscle irritability (Wang, 2017)
In less researchy language,
- Decreases muscle soreness and makes you more efficient using oxygen during exercise
- Helps you move better with a little less pain; more effective with things like stretching, foam rolling, chiropractic care, cupping, rest, etc…
- Ease DOMS and achy muscles
What else can acupuncture treat? A question with a shorter list of answers is what does it NOT treat. 😉 Check out this comprehensive list of what acupuncture CAN treat for you.
I regularly go to a community acupuncture clinic locally in Sacramento. It’s called the Sacramento Acupuncture Project. SAP is a part of a larger collective of acupuncture clinics called People’s Organization of Community Acupuncture. One of the best things POCA clinics offer is a SLIDING scale for its patients. Can we say, “cha-ching!”
This makes a highly valuable service such as acupuncture way more affordable to most people. If you haven’t tried acupuncture before, I highly encourage you to give it a go. Get over your fears and walk through the door. Voice your initial concerns and questions to your acupuncturist. The staff will definitely take good care of you. Tell them Candice sent you. 😉
Ever complain about being too tired and sore during or in-between your workouts?
Whether you are a group fitness junkie, weekend warrior, power lifter, regular gym-goer, cyclist or competitive athlete, branch chained amino acids (BCAAs) may need a boost in your life.
First, and foremost, you may need good old fashioned REST. You may be overdoing it at the gym and to incorporate another rest and recovery day.
Second, ask yourself, are you hydrating yourself enough? Your urine should me light yellow. Is it? If not, drink up!
Third, have you been getting enough SLEEP? If not, your body may be lacking essential nighttime muscle recovery. Revisit your evening routine and dedicate more time to sleep.
Fourth, what are you putting into your body to FUEL it properly? Junk? Grease? Sugar? If so, you may need to revamp your nutrition game. You know–filling half your plate with non-starchy colorful veggies and/or fruits, a quarter of your plate with a lean protein, a quarter to whole grains, and a thumbsize portion of healthy fat. P.S. Make sure you eat enough throughout the day.
Okay. Okay. Got numbers 1 though 4 down pat? Still tired and sore? Then you might want to consider supplementing with BCAAs.
Pssst…You can receive 20% off with CEBFIT2 discount code. Oh, and I highly recommend the coconut orange flavor.
“For anyone in the business of fitness with the goal of achieving a lean and muscular frame for the long haul, it is important to understand just how much branched-chain amino acids or BCAAs can do for the body. BCAAs are essential to muscle maintenance; however, the body is unable to naturally manufacture them.
BCAAs play a crucial role in muscle creation, repair, and maintenance which is why it is recommended for anyone engaging in any rigorous exercise. They trigger the synthesis of proteins while also preventing the breakdown of muscles for energy production. They are amino acids after all; and are called the building blocks of the body for good reason.
Studies have shown that supplementing BCAAs before or during exercise reduces the breakdown of protein for up to 5 days after training.
The Truth About Sourcing of BCAAs
BCAAs can come from both plant-based and animal-based sources. For years, it was a well-kept industry secret that BCAAs were derived from animal sources such as swine, fur, hair, and feathers. These animal sources were treated with acids and cleaned with certain chemicals so that the amino acids could be extracted from these sources. Not very appetizing, socially conscious or sustainable, is it?
Plant based BCAA sources are derived from either soy or corn. But the challenge with plant-based BCAAs is that they can contain allergens, and many are sourced from GMO farms. Fortunately, there are solid sources of Non-GMO farms that are producing non-allergen plant-based BCAAs. Corn has become popular material in the fermentation process of BCAA’s because it is not considered an allergen like soy.
Nutrology uses trusted Non-GMO farms with a proven record of producing the highest quality plant-based BCAAs anywhere, non-allergen and with no artificial flavoring, coloring or sweeteners.
(Source: Nutrology email correspondence,, 2/5/2018)
RECEIVE 20% OFF ALL NUTROLOGY PRODUCTS WITH CEBFIT2 DISCOUNT CODE.
A slight spin off those paint and sip events…
Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!
Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!
Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!
All in the privacy of your home!
$49 per person
Arden | Elk Grove | Natomas | Sacramento | West Sacramento | Surrounding areas
The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.
(d) Yes, it’s FREE for YOU if you host 6 or more people!
Contact us today to schedule your Roll & Sip House Party!
P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!
Good news! We have partnered with Nava’s Dance and Wellness Studio to offer a foam rolling workshop next month in Dumfries, Virginia.
Since I routinely integrate foam rolling into my clients’ fitness programs, I decided to offer a workshop specifically targeting foam rolling. You may have seen a foam roller somewhere at the gym and didn’t know what it was or the purpose of using it. This workshop is a great way to learn more about the what it is, why do it, and how to foam roll.
Make sure you register by September 14 if you need me to order you one.
Get driving directions!