Quads Hamstrings & Calves

Leg press 4x 10

Hack squat 3 x 10

Smith squat 3 x 10

Smith wide squat 3 x 10

Barbell walking lunge 3 x 12 reps each leg

Standing calf raise 3 x 20

D.E.S.T.R.O.Y.E.D!

To speed up muscle recovery (or bruises), I like to alternate between using the heat pack and ice bag.

The Lavacare Physiotherm pack is filled with special lava sand which has the ability to store heat or cold for long periods of time. The pack gives off deep, dry radiant heat that may reach deep tissues areas thus helping in alleviating pain, relaxing muscles, cramps and may help improving circulation. It's a bit heavy but feels nice and comforting when you put it over those sore muscles (or tummy for period cramps). Charlie bought it online from Firebox.com a couple of years ago, it's not listed on the site anymore but you could probably buy it from Amazon.com

The ice/hot bag is another useful thing to have. I bought it at the pharmacy for about $12. Fill the bag with warm water or use it as an ice bag. It's light-weight, which makes it handy to take while traveling.

Another quick way to muscle recovery caused by DOMS (delayed onset muscle cramps) is to take an Epsom salt bath.

Darren, a friend of mine, who has taken interest in MMA as a hobby, told me about the benefits of Epsom salt baths a few month ago. He said it really helps with muscle recovery, and besides being really relaxing, it has a ton of other benefits for your body.

Just one Epsom salt bath a week can have an incredible impact on your health and emotional wellness.

Benefits of an Epsom salt bath

- Magnesium (found in Epsom salt) helps draw inflammation out of the muscles

- Sulfates help improve the absorption of nutrients, flush toxins and help ease migraine headaches.

- Helps muscles and nerves function properly

- Combat muscle fatigue

- Relieve pain and muscle cramps

- Improved concentration and sleep

- Increased energy, elimination of toxins and reduction of inflammation

- Magnesium and serotonin deficiencies have been found to exacerbate PMS symptoms

- Starting Epsom salt baths as early as two weeks before your period will lead to less pain and significantly fewer negative mood changes frequently associated with menses

*Note: Consult with your medical provider before using Epsom salts if you are pregnant or have any medical condition.

How to make an Epsom salt bath

Making an Epsom salt bath is simple:

First things first; 1) break out your favorite rubber ducky. 2) Set a relaxing, spa mood with some scented candles.

3) Fill bathtub with hot or warm water. 4) Add between two and four cups of Epsom salt to the water.

I poured the whole box containing 375g of Epsom salts into the tub.

5) Mix the water with your hands and allow the Epsom salt to dissolve.
6) Add five to ten drops of your favorite essential oil just before you step in the tub to maximize stress reduction.

My favorites are either lavender, rose or chamomile essential oils.

7) Soak in the bath for about 15 minute but no longer to avoid reabsorbing the toxins eliminated by the Epsom salt.

8) Shower immediately after the bath to rinse the Epsom salts from your skin, which can dry your skin.
(Caution: Epsom salt, due to its high magnesium content, is a laxative. Avoid ingestion!)

9) Dry off with a towel and keep your skin hydrated with your favorite body moisturizer.

10) Water aids in muscle recovery so make sure you drink enough water throughout the day!

High-top sneakers from YesWalker.com / Sports bra, jacket and tights from adidas

Our feet are our levers, balancers and shock absorbers. Keep them happy and healthy. Wearing heels all day can be tiring and give you bad blisters, so leave the stilettos at home and choose comfortable sneakers instead.

If you ever wished your favorite sneakers could give you the confidence and lengthen those legs like stilettos do, shoe lifts are the simplest solution. Add up to 2 inches (or 4.5cm) taller with these removable silicone insoles that you can wear with almost any regular shoe. The height is adjustable by removing the detachable silicone heel. Works best with high-top sneakers and boots.

BAIMOMO silicone insole from YesStyle.com

]]> http://www.withlovefay.com/2013/06/bright-blue-active/feed/ 0 http://www.withlovefay.com/2013/06/sunday-tunes/ http://www.withlovefay.com/2013/06/sunday-tunes/#comments Sun, 16 Jun 2013 04:23:04 +0000 Fay Hokulani http://www.withlovefay.com/?p=7951

Download Get Ripped Or Die Trying by Krewella

The album art was too cute I had to share. Badass mix. Enjoy!

facebook.com/krewella/

Thank you to everyone else who participated. The response was quite overwhelming! I'd love to do more giveaways in the future. Appreciate the support for withlovefay.com

Fay

Photo by David Yeow, swimsuit from adidas/Stella McCartney

Patrick Schwarzenegger vs Arnold Schwarzenegger

Patrick plans to gain 7 pounds this summer, wonder if he's putting his muscles to work to tackle an action flick or join a bodybuilding contest in a few years? Either way, I'm jealous that he's able to maintain his diet by eating Pepperidge FarmGoldfish, Oreo cookies, Pop-Tarts, and other sugary snacks (check out his tweet). Enjoy it while you can, before age and metabolism catch up!

Taken at the gym on the rooftop of my apartment

x

The lucky winner of the Aries Gold G700 watch is... Samuel Chew. We loved the tagline you came up with for Aries Gold  - "Perfected in time, its Elegance, Beauty and Complexity is shown". Brilliant! Enjoy the new watch