The difference between succeeding and failing

Warning; similarly to when I posted an entry about Australian guys, this entry might offend someone. Please remember that I’m often sarcastic, and don’t take everything I say deadly serious.

When it comes to being healthy, working out, and meeting our goals, some work hard and get results thereafter, others look for shortcuts, and see minimal results.

The difference between the one getting the results and the one barely getting results is that the ones with results never lie to themselves. They know if they’ve been eating bad or skipped a gym session, and will make further choices based on that decision.

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If a person getting results is out and about, and forgot to bring a snack/food, he/she will not go to the nearest fast-food joint to buy food, he/she will instead head to the nearest supermarket/health food shop/fruit shop to stock up on bananas, nuts, and other nutritious snacks. There is never an excuse for making poor food choices!

You will see a person getting results eating this

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not this

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when in need of a snack during the day.

Someone seeing results will find a way to buckle the cravings, i.e make dessert healthy, and therefore eat dessert every day. This person is also likely to have one bad treat now and then, because they know that one bad meal once in a while won’t hurt them. Treats 4 times a week, on the other hand, will.

A person with results will go for a run even when the legs feel like heavy blocks, just because it is Monday and Monday is the day to run. If the weather is bad, this person will find a way around it. There is never an excuse to skip exercise!

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The very same person is also likely to go for walks, happily take the stairs, and pay attention to the choices they make during one day. He/she will not make poor choices in the supermarket

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and will not eat a protein bar of 400 calories and a Boost smoothie packed with sugar and more calories than a normal dinner, after their workout, even if they want to. He/she will know that a banana and a proper meal is more than sufficient, and be satisfied knowing that they are nourishing their body properly.

He/she will also know that the fewer ingredients a product has, the better it is for you. And that the first ingredient on the list is what the product contains the most of.

It will be common knowledge that sugar, gluten, yeast and sodium are products we should try to refrain from to a greater extent, and that eating enough of the right food is important to be able to stay away from the bad food.

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The dedicated type of person, is also the kind of person to see results. My housemate has ankylosing spondylitis, in other words a chronic form (meaning she’s stuck with it for the rest of her life) of arthritis causing inflammation in the joint that joins the hip and the spine. She went from being super active to stuck in a hospital bed in no time, but is slowly learning to function again. Despite being very limited in terms of what she can do, she gets up at 5 every morning, rides her bike for 20 min to the gym, to either do rehab and stretch, go in the pool or do the limited amount of weights she is allowed to. If she can, so can you. 

A person with results will know his/her limitations. He/she will understand when to suck it up, and when to stay at home in bed. The rule is; if it hurts from the chest and down – stay at home, if not – sweat it out in the gym.

The person getting results will be ‘cheating’ with the food the person not getting results is eating on a daily basis. Your daily toast and bowl of pasta is my guilty pleasure once a month.

The successful person will know that dedicating time in the gym is only the start. Anything is always better than nothing, but the results most people want are not going to come unless a proper diet is acquired. Why waste your time on endless hours in the gym, only to come home and eat food that your body can’t use to rebuild what you just broke down?

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The person getting results will, however, also be the one understanding that everything has to be balanced. He/she will understand that it is all about the lifestyle change, not a quick fix or a temporary diet, that it is a journey in which he/she will fail, but learn from those mistakes and keep going. He/she will find a way to be healthy, get fit, but also ‘live’ their life. It’s never all or nothing, it’s about finding the way that works for you.

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No one has time, we make time

If anyone is wondering how that post-Christmas workout deal was working for me the first couple of weeks..IMG_5653

Yeah, I struggled. But it’s a matter of making it a routine. I know Monday means intervals, so I put my shoes on and I do it. I know Wednesday means high-rep leg day, and no matter when I have clients that day, I make sure I get it done. If Beyonce has 24 packed hours and manages to get a workout in, then so can I. We all get the same 24 hours, we just have to MAKE THE TIME.

IMG_5680Death on the way out of the gym after leg-day.

Melbourne has been fortunate enough to have a couple of heat waves, and there’s not any other place to be than the beach or directly under the aircon. When I was little, going to the beach typically meant getting ice-cream and mom bringing snacks – and I still associate the beach with that. But, considering that I will spend the entire day at the beach every day if I get the chance, that  can’t happen. Chopping up vegetables and putting it in a box isn’t hard, which means eating healthy on the go isn’t hard either. Planning, planning and more planning.

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I’ve also been practicing making rice paper rolls, let’s just say.. I’m no pro.

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The past week has been spent at work. 12 hours. Pretty much every day. Does that stop me from exercising? No. Does that stop me from eating healthy? No. Okay, so it might help that my job is to spend time in a gym – but, I still have to make the effort and actually make time for the workout. Let me just tell you right now that exercising doesn’t exactly appeal all the time when you’ve been on your feet all day, forcing other people to push through a workout. And I’m surrounded by heaps of restaurants, but I still choose to prepare my own food and bring it – that way I know what I’m eating, and I’m saving money.

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I also happen to have a fully booked week coming up with early morning workouts, work induction in the middle of nowhere, and clients at night. Which means I will be roasting vegetables and baking power cookies (oats, banana, nuts, seeds, peanut butter and egg) to simply bring along. It doesn’t get easier.

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We went away last weekend, and managed to put in a bit of incidental activity. Exercise doesn’t always have to be about going to the gym and doing bicep curls – sometimes all it takes is a little bit of fun.

IMG_5709(don’t ask, Canadians have a weird way of doing this..)

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Today is Australia day, and I wish I was out getting blind with everyone else (going on sober for over a month right now – jeez) in the perfect summer heat, but some Norwegians actually has to be responsible and get organized in terms of work. Our apartment turns into a sauna even with the aircon on, so I’ve made myself a smoothie bowl and I’m enjoying my own company. The tan I’ve built up is for sure gradually disappearing.

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Okay, another rambling blog post – but sometimes that’s all I’ve got. We made cauliflower crust pizza (you know you’ve got a good boyfriend lined up when he gets excited when you suggest cooking a pizza like that) this weekend, and just to mess up my original breakfast of oats and eggs, we combined it and made an.. oatmeal cake (and ate it before I took a picture).

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I’ve never been a person to make New Year’s resolutions, but this year I decided to do it. No ‘I wanna lose weight’ or ‘I’m gonna eat healthy’ bullshit, you need to be more specific than that.

I’m going to improve my core strength. It’s terrible, and I hate working on it – which means I have to. Particularly after having played with the boyfriend and an ex-marine at work (find the video on Instagram), I’ve got nothing on them, and I really wanna look cool in the gym too. I’m also going to start incorporating using the TRX into some of my workouts, as that requires you to constantly stabilize your core.

No shopping of gym clothes until my birthday. I tend to justify hanging out at the Nike shop a little bit too much, and I just have to realize that I’m broke, and that if I want to do all the things I want to do this year, I have to be wise.

And lastly, foam rolling and trigger-pointing. I’ve had extreme head aches twice a week since I was about 12, and no one has found a solution to the problem – other than drugging me to sleep. I’m sick of taking painkillers, and I’m sick of headaches. Releasing toxins from the muscles by foam rolling and applying pressure to trigger points with that spiky yellow ball will hopefully be the solution. When it comes to foam rolling, frequency is more important than duration, so I’m trying to get it done no less than once a day, but preferable 2-3 times a day. It is probably the most painful thing I can think of.

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Also, if you’re still wondering why you should limit your sugar intake – read my article about it here.

And I’d like to congratulate my dad’s girlfriend’s daughter, Kristin, with a gold medal in the Battle of London Crossfit – let’s just say that you know you have a strong core when you can do this

Days of our lives

Or my life, at least. Thought I’d give you a little look into what my oh so glamorous life looks like these days, simply to prove my point of how easy it is to exercise and eat right if you prioritize it.

This picture pretty much sums up my predicted future.

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But let’s talk about right now. Planning is the key. I always make sure I buy enough vegetables and fruit, this is what last Sunday’s shopping looked like. (I also got eggs, and I’ve got turkey, chicken and fish in the freezer).

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I’ve been starting my day at 5.15 to either go to boot camp or to the gym, looking feisty and fresh as I do so well. Week 7 of boot camp was hell, and my body felt so heavy, I was worried it was gonna stop moving at one point.

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I’m then typically in a hurry and have about 45 minutes to do all that necessary girl stuff before I have to leave the house again. Breakfast at 7.30 (usually eaten whilst putting make up on or packing food for the rest of the day) – porridge of rolled oats, water and cinnamon, topped with a banana, peanut butter and whatever else I can find in the kitchen, a boiled egg, and omega-3 and magnesium pills swallowed with water. Oh, and some green tea – if I have time.

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After a couple of hours at PTA Global, I’m hungry again, and it’s snack-time. My go-to-snack these days have been cookies made by mixing an egg, pb2, almond milk and a ripe banana with oats, coconut, almonds, a couple of vanilla stevia drops and chopped figs and nuts. And I’ve gone carrot-crazy, pretty sure I eat about 5 a day, if not more.

Followed by more information about the world of exercise comes lunch. This week has been full of salads as I roasted sweet potato, normal potato, pumpkin and carrot and a couple of chicken breasts in the oven to keep in the fridge when quick fixes for food was needed. Never a meal without dessert, I always keep fruit nearby.

IMG_5165That lunch box was topped with spinach, avocado, mango and cucumber after the picture was taken.

At PTA Global we do a lot of exercise throughout the day (duh, it’s personal training, can’t demonstrate or learn without moving the body), which requires a little bit more energy for the body to make it to the afternoon gym session. Coconut water (the ones without added sugar of course) and another piece of fruit has been my thing the past week.

Considering that I’m already wearing workout clothes (and if I’m not too tired to function from the morning session), I travel directly to the gym again. Push through a sweaty cardio session, and straight home for dinner.

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A sweaty Marita means a hungry Marita, and the tuna-crust pizza I tried the other week has for sure become one of my favourite dishes. Try mixing a bit of curry powder in the pizza base. No tuna flavour, guaranteed.

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After a bit of showering and stalking people online, I do of course need dessert (yes, again), and a protein smoothie is never wrong. Frozen blueberries, banana, protein powder, almond milk, cinnamon and coconut – can never go wrong with all of that in one mix.

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I also make sure I drink about 3L of water a day.

Rather than my 9 usual gym sessions this week, I ‘only’ did 7. By the end of friday my body felt like a heavy bag of sand, and I figured there was no point pushing it beyond that. I also shortened down my evening cardio sessions, and sadly missed going to body balance. My leg session on friday before my fitness instructor practical assessment was, however, magnificent. I haven’t done a high-rep leg day in ages, and it was good to be reminded that light weight and many repetitions kills too – I’m still sore.

Oh, and I’ve had a few dinners looking like this ..

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I guess I’m once again trying to prove that it doesn’t have to be difficult to stay healthy. No one has to go as crazy as me, but I know that I don’t like doing weights in the afternoon, so I’d rather pass out at 9 every night to be able to get up early and get my usual morning session out of the way. Yeah it’s been tiring, and yes it has required me to pre-pack my lunch the night before, but I feel so much better when I eat right and exercise.

Right around the corner from PTA Global, they have Prahran Health Foods, and that place is like heaven. They have everything! Even the wraps I’ve ordered my dad to send me all the way from Norway! I’m not an advocate of protein bars, but everyone keeps talking about the famous Quest bars, and I’ve never bothered ordering them from iHerb because you have to order like 12, and I’d sort of like to taste one and see what they are like before ordering an entire box, but I’ve never found one in Melbourne. Prahran Health Foods had pretty much every flavour, and I’ve gotta say, I’m impressed. I hate the whey protein taste, and I do in general not like protein bars, but the Quest bars actually taste nice. They are the best protein bars I’ve ever tried, and the ingredients are a lot better than that of what you’ll find in a normal supermarket. Having that said, I still think you should reach for a banana or another type of fruit when in need of energy. There’s a reason why they’re referred to as protein chocolates.

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Make time

So I realize that the last post hit a couple of nerves, Jesus – learn to not take me too seriously. It has been requested that I do one on the Australian girls too, but I’d prefer keeping myself safe, so we’ll just skip that.

Melbourne has for some reason decided to start summer properly now that I have to spend every day inside, and with summer comes ice-cream. Blend a frozen banana, mango and white nectarine with some almond milk. Freeze. Voilá!

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Started this morning by punching my PT in the face, and when I’m reminded of the hill-sprints he makes us do, I don’t even feel bad.

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You think you’re doing great running here, but as you get half way, your legs are so heavy they barely move.

I’ve started the final process of becoming a certified PT today, and the next two weeks are absolutely crazy. 5 AM wake-ups for my workouts, PT stuff all day, then back to the gym again or other social things/inspections for a new place to live. No excuses, right? Gotta admit I’m pretty exhausted after today, but it’s only two weeks, anyone can hang in there for two weeks.

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Having such limited time at home has made me have to food prep, and I’ve had to buy broccoli.. We all know how I got so fed up with broccoli last summer that I haven’t had it since. Well, it’s back. People were even jealous of my lunch today! Little Norwegian making an impression. My point is, cooking extra food when you’re making dinner isn’t hard – you’re cooking anyway, right? Throwing together a salad, or making overnight oats if you don’t have extra dinner to spare is even easier. And if you can’t be bothered cooking properly when you get home late, scrambled eggs with turkey and vegetables really does the trick. People often overcomplicate things, but there is no magic trick to eating and being healthy. You just have to do it. Keep it simple, stupid.

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I was thoroughly amazed by two things today.

1 – the guy teaching us has 3 jobs, he gets up at 5 every morning and gets home at 9 every night, yet he was ripped and bloody fit. Sure, he probably has a very clean diet, but muscles aren’t built without exercising, which means he MAKES TIME. If it is important enough, you will find a way. 20 minutes is better than nothing.

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2 – Several ‘old’ women were there (and by ‘old’, I mean older than me and with kids, aka in their early 40’s) to learn today, and god damn it, if I look that good when I’ve given birth to and raised three kids (or at all when I grow up), I will be extremely happy with my body. First of all, when they told me their age, I literally raised my eyebrows every time. Not to mention the fact that they all had this amazing glow and whatnot to them, it almost made me excited to once having to become a grown-up. Their skin, their energy, their amazing posture. No sign of 70% of the Australian population being overweight (true story, bro) in that room, that’s for sure. They do boot camp, pull-ups, run intervals etc etc, all on top of handling a family and their own career. Respect, much?

Also, should there be some guys out there in need of some inspo related a bit more than all this girly stuff, I can recommend this guy. We went to high school together, and yes, he does go hard in the gym.

Oh, and I should probably admit that I had 3 cheat-days last week. Yeah, I still feel sick.

The efficient 7 minute workout

Man, waking up at 5 to go to bootcamp is sooo much easier when you know the day ahead is going to bring 28 degrees and time at the beach. We did a circuit of all the things I suck at, and I’ve gotta say that my lack of upper body strength is slowly changing for the better – I no longer collapse doing push-ups, and my back has stopped struggling as much when I do leg-raises. There’s hope for everyone.

Rather than focusing on how much weight you want to lose in a certain period of time, why don’t you focus on reaching an exercise goal? Like finally doing push-ups on your toes, doing a certain amount of weight in a certain type of exercise or maybe running 5 kilometers in less than 30 minutes.

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The Colour Run a year ago.

PT-Daniel has given us a 7 minute workout that anyone can do at home. No equipment required. You might be thinking that yeah we read about this in magazines all the time, it doesn’t work. Well, it has, in fact, been proven to be just as sufficient as a weights session or a run – the key is that you have to do it right, you have to suffer for the results. No pain, no gain, right?

These exercises have to be performed at a high speed, 10 seconds rest between and with full focus to gain the benefits. You should be at a level of 8 out of 10 when it comes to discomfort. Spend 30 seconds on each exercise.

Jumping jacks

Wall sit

Push-up

Abdominal crunch

Step up on chair

Squat

Triceps dip on chair

Plank

High knees running in place

Lunge

Push-up and rotation

Side plank

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So how about you make this your goal for the next couple of weeks? It’s only 7 minutes. Do it three times a week. Or like my housemate Line, who has a thing for home-workouts, do it at night before you go to bed. She went from not doing proper push-ups at all, to simply telling herself she could – and so she did. Maybe make it a goal to see how many repetitions you can fit into each of the 30 second intervals the first time, and after 2 weeks see how much you’ve improved? Exercise is supposed to be fun!

We also got given a 7-day food plan, and I’m not going to share that whole thing with you, but in simple terms, what every meal has in common is a lean protein sourcevegetables and a moderate intake of good carbohydrates (remember, fruit, vegetables etc have carbohydrates too). Look at any food pyramid (part from the Norwegian, for some reason Norwegians are encouraged to eat a lot more bread/grains than what I consider necessary) and they will most likely all suggest a high intake of vegetables as the first priority. People tend to think that the low-carb/high-fat diet is all about eating butter and bacon, but the point of it all is an increased intake of vegetables. Yes, because carbs are cut, they substitute it with a bit more fatty food, but vegetables are still the main priority. Same for the paleo-diet, vegetables first, then lean protein.

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Even I (who can’t cook meat at all) manage to eat a protein source with every meal. Oats w/peanut butter, banana and eggs for breakfast, a salad/stir-fry/soup with nuts/egg/beans/chickpeas/chicken/fish for lunch, roasted vegetables/salad/soup with egg/meat/chicken/fish/chickpeas/veggie burgers etc etc for dinner. It’s not hard. And if I go all vegetarian (which typically happens… most of the week) for a couple of meals with no particular protein source, I make a protein-brownie or a protein-smoothie for dessert.

Basically, by making vegetables, fresh fruit, healthy oils/fats, legumes, lean protein and proper whole grains the basis of our diet, we are good to go. Refined carbohydrates, processed sugar, food with way too much added sodium (aka pre-made anything in the supermarket) and dairy products should be a minor part of what we eat (I think) as we can manage perfectly fine without them. It’s just a matter of choosing wisely and showing some willpower. You are fully capable of walking past that isle of potato chips, chocolate and lollies at half price.

558593_10150734798384010_592859009_9918006_1197381993_nThought I’d share this, we’ve all been there. My first semester in Melbourne, I think.

Another thing that the food plan points out is how much food you need to eat to build muscle. 5 meals a day, all pretty much looking like my dinners. Minced beef with vegetables for breakfast, I mean, come oooon. Building muscle basically means you need to eat more than you typically burn each day, but of the right food (surplus). You won’t build muscle eating white rice and drinking protein shakes all day long. In turn, leaning down and lowering the body-fat means you have to cut the carbohydrates, eat a little bit less than what you burn (deficit), but again – of the right food. Eating 3 apples and 5 oranges a day won’t do anything, but leave you starving and tired. Eat appropriate to your lifestyle and your goals. Eat to protect your inner organs and enhance the functions of your body. It’s not as hard as it sounds.

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Simple tips for staying healthy every day

I keep thinking that everyone are aware of what the healthier option of different kinds of food is nowadays, but when going grocery shopping I tend to realize that that isn’t the case. Seriously, the amount of shit food people buy is amazing. Most of you probably do know what I’m about to tell you, but for those who don’t – here you go;

  • Choose the complex carbs. Eating white rice, pasta, bread, cereal etc is like eating paper – there is no nutritional value at all WHATSOEVER. The high glycemic value (GI) makes your insulin levels spike quickly, only to let them drop again and you feel low in energy and just as hungry. They are high in empty calories and do not help your digestive system in any kind of way. Wheat has no benefits.

Let me show you the difference between Australian bread and Norwegian bread.

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So choose whatever contains the most fiber. Or bake your own bread or Norwegian Knekkebrød (crisp bread). Choose oats (WITHOUT ADDED SUGAR) over any other processed cereal. Wholegrain pasta still contains a lot of wheat, but is better than the normal white pasta. If you wanna go crazy (like me), choose buckwheat or quinoa pasta. Wholegrain rice, black wild rice, quinoa, buckwheat, couscous (now and then), lentils, chickpeas, beans, POTATOES instead of white rice.

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  • Eat more vegetables. Make vegetables the main ingredients of your meal. You can pretty much eat unlimited amounts of greens for any meal, as they are low in calories and high in everything else.
  • Think lean. Choose lean protein options. Sure, pepperoni is amazing on anything, but it’s not particularly healthy in terms of fat, salt or.. content. Make chicken, turkey, fish (tuna, salmon, mackerel, basa fish, scampi) and lean red meat your protein source.
  • Be creative in your protein choices. Soy-products like tofu and quorn, greek NATURAL yoghurt (any yoghurt with added flavour is also packed with sugar), cottage cheese, beans, chickpeas, lentils, eggs (eggs are great!), nuts, parmesan cheese.. They all contain protein. In fact, there’s a little protein in pretty much everything that is natural.

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  • Increase your omega-3 intake. In other words, eat fish. Fish has fat that will help your skin, nails and hair look good, it’s low in calories, it’s filling, it’s high in protein and vitamins. Fish is high in Vitamin D, which is needed for your body to take up calcium (if you drink milk/eat dairy, this is particularly important as your body will need the Vitamin D to use the calcium to its benefit – otherwise you’ll be left with brittle bones). I know that this is one of my struggles, so in addition to attempting (all we can do is try) to eat fish at least once a week, I take omega-3 supplements twice a day.
  • Reduce your refined sugar-intake. Avoid food containing things you have no idea what is. Don’t eat biscuits, ice cream, canned fruit, candy, cake etc on a daily basis – those are meant to be an occasional snack, not a part of your diet. Don’t buy juice, soda or cordial, they’re all packed with sugar. Eat at least 5 different kinds of fruit a day to combat your sugar-cravings and provide your body with the needed vitamins.

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  • Eat the right fat. Olive oil, flaxseed oil, coconut oil (the body does not take up the saturated aka bad fat from coconut oil), avocado, nuts (unsalted, preferably not peanuts), fish, etc. NOT chips, anything containing palm oil, or anything high in saturated fat. We don’t want blocked veins, right?
  • Hydrate! Your body needs enough water to carry out all its responsibilities and functions. If your body doesn’t get enough water, it will re-use whatever water is left in your already digested food – and we don’t want ‘contaminated’ water helping the regulations of the body, do we?

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  • Swap your daily caffeine for green tea/herbal tea. Green tea contains heaps of antioxidants and doesn’t stain your teeth. Drinking one coffee with milk and sugar every day on top of your daily intake of nutrition can make you gain about 5 kgs in a year (due to the milk and sugar, obviously).
  • Cook your own food. It’s not hard. It doesn’t require much energy. You can control what you put in your body. And you’ll have leftovers to eat for lunch or to freeze.

Remember to EAT ENOUGH. If you store good food – you will choose to eat the good food. It’s easy.

Oh, and should you wanna know what happens whenever I eat crap food. This is the result of three pieces of brownies. Not cool.

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Nutrition for a healthy mind and body

So I’ve been gone for a while, friends in hospital and a full schedule (and a frozen yoghurt here and there) has kept my mind a bit occupied. Not to mention my workout routine has been reaching insane levels lately.

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Seeing what food they give patients in the hospital made me so angry. My friend has lost heaps of weight (muscle mass aka not the good way to lose weight), and a “””nutritionist””” came to see her and suggested she should eat cheese and crackers in-between meals to put that weight back on. REALLY? Fruit salad means canned fruit, baby food for breakfast, overcooked pasta for lunch.. Let’s just say my worried brain couldn’t leave her like that, so I bought fruit, veggies, nuts, quinoa crackers etc for her to snack on. I believe that eating the right food helps recovery and maintains a healthy mind. And as I’ve said before, for my life to turn around, all I did was change the way I eat. Food is medicine.

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I also decided that last week was the week to hipthrust 80kg. So I did. I literally increase my weights with about 2.5 kg every two-three weeks for legs, it all has to be done at your own pace, you’re only competing with yourself.

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During busy times I try to keep my food simple, and an easy way to prepare your meals is to chuck whatever root vegetables (or any other vegetables) and chicken breasts/fish/lean meat in the oven and roast it. It cooks on its own, is almost as yum the day after, and not to mention, very healthy. Roasting onion and garlic for about 45 minutes is incredible by the way, and very cleansing.

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Keep in mind though, that I eat twice as much as what is on that plate. I don’t know/understand why girls think they should eat as little as possible to get thin, you need to eat the right amount of food to protect your inner organs and help your body recover and rebuild itself! If you’re really worried, skip the god damn ice cream, leave the white bread alone and EAT ENOUGH FOOD.

We’ve had a few experimenting days here in Melbourne, with exploring new food and back-stretching sessions via YouTube.

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Yeah and a little chips-feeding sessions for those who don’t know any better.

I didn’t think I liked prawns/scampi, but have a Norwegian cook it for you and drench it in garlic and fresh chili; voilá, a new protein source right there.

IMG_4313(That green-yellow stuff is mango-avocado salsa, it is delicious – mango,avocado,lime juice and fresh chili).

My measurements are due this weekend, and I honestly have no clue on how that will turn out. We’ll also change my workout routine a bit, now that I’m doing boot camp, to prevent my body from collapsing. I’m literally so sore, even laying in bed hurts, but sore muscles only means you’ve done something that your body isn’t used to, and that is no excuse to not exercise. No pain, no gain. Just do it guys. And remember to eat the proper food!