Happy Tuesday my healthy friends! It’s been a few weeks since I’ve shared a Tuesday Tip to learn how to use essential oils. It’s been busy with the holiday’s and my personal trainer studies 🙂 I’m happy to say that I’m getting closer to being ready to take my personal trainer exam though! I’m excited and nervous at the same time.
I’ve been working out for a while and it’s pretty rare that I get really sore muscles, but the other day I did a crazy intense, yet fun workout and my butt and legs were sore the next day! Here’s a link to see a short video clip of the exercises and if you would like to save the workout to do at home, and here is the routine:
 6 X 5 Cycle Circuit Routine
Complete all 6 moves in the circuit before starting next cycle. I used the Interval Timer app on my iPad for this.
1. Squat Press (forward press with heavy weight)
2. Hand-Release Push-Ups
3. Low-Lateral Side Lunge with heavy weight)
4. 2 Rows, 1 Curl Complex
5. Butterfly Sit-ups
6. High Knees
Cycle 1: 40 sec work; 20 sec rest
Cycle 2: 45 sec work; 15 sec rest
Cycle 3: 50 sec work; 10 sec rest
Cycle 4: 55 sec work; 5 sec rest
Cycle 5: 60 sec work; 0 sec rest
This workout will definitely challenge you, so if you are a beginner start out with no weights at all and do the push-ups on your knees.
Now if you have muscle soreness the day after, or the day after that, with this workout, here is a great muscle relief cream you can make at home:
Homemade “Icy Hot” Cream:
- 1/2 cup coconut oil
- 5-10 drops Clove oil
- 5-10 drops Peppermint oil
You can melt the coconut oil to soften it so you can mix the oils together, then pour in a glass jar and store in your bathroom. The coconut oil will melt when you rub it in your hands so you can then spread it directly onto the sore muscles. Adjust the amount of oil depending on what works for you and your soreness. Clove oil will heat up the muscle and the Peppermint has a lovely cooling effect. You could even add Frankincense to this as well, since it is one of the best anti-inflammatory oils and it improves the efficacy of all other oils.
The company I get my essential oils from just announced that they save their customers over $11 million dollars by purchasing their 100 % pure essential oils instead of direct sales competitors. Nothing wrong with their oils, but they are a bit expensive. You can read the article here, and feel free to contact me if you have any questions! I’m all about being as healthy as I can without breaking the bank.
Let me know if you do the workout and how this muscle cream works for you!
Stay Healthy My Friends!
XO,
Carrie A Groff
-Healthy, Fit & Barefoot!
“Happiness is Barefoot on the Beach”
CG Fitness: Personal Training, Nutrition & Yoga 