lunes, mayo 22, 2017

I have received information and materials from ©Johnson & Johnson Consumer Inc. 2017.The opinions stated are my own. This is a sponsored post. #ForWhatMattersMost #CollectiveBias

Hello, lovelies! 

After a long winter spent inside our house, springtime activities are a must. 

If you are about to start training or have recently started, you will know that starting the gym can be difficult and even uncomfortable. 

As some of you already know, it's been more than three months since I got into the gym. It hasn't been easy, the aches and pains that come with the training sometimes make me want to give up. 

My first days at the gym were terrible because I was not well prepared, so today I want to share with you some tips that will help you not to make the same mistakes as I did.

Overcoming the first workout is the main challenge that you will have and the pain of that day is one of the strongest you will feel along your way through the gym. The reason is that some muscles of the body (that we never exercised) strive beyond normal. That is why we sometimes hear people saying the expression "It hurt parts of my body that I did not know I had"  Hand raised here. That's me! 🙋

I don't want to scare you, I just want you to be prepared to survive the first few days at the gym and continue to train efficiently.

Here are some useful tips:


1. Have a goal in mind.

So when starting out in the gym it's important to have a goal in mind. What do you want to achieve? And how far are you willing to go?

It's not the same to train to lose weight than to gain it or to build more muscle.
If you want to lose weight, you will have to do cardio exercises. If you want to define your muscles, you will have to work on muscle mass and combine with cardio exercise to eliminate excess fat.

Whatever your goal is, the important thing is that you are clear and realistic about it and talk to your trainer. 

2. Don't forget the warm-up 

This will allow you to work better through your workout. Warming-up before beginning the hard work and stretching is essential to avoid injury and to perform better.
Also, don't forget to stretch when finished: It is important to improve blood circulation, avoid uncomfortable fatigue after all that effort and also long term injuries.

3. Don't overload your body with exercises

The first few days your body will be adapting to the new changes and exercises. Going to the gym three days a week is more than enough, to begin with. The best thing to do is to start with light sessions of cardiovascular exercise like walking, running a little, bicycle, and combine it with basic strength exercises. 

Don't forget that your body will respond to change and the first few days you will experience pain and aches in your muscles. 

TYLENOL® 8 HR Muscle Aches & Pain can help you with that. TYLENOL® temporarily relieves minor aches and pains due to: muscular aches, the common cold, headache, backache, minor pain of arthritis, toothache, premenstrual and menstrual cramps; and temporarily reduces fever. For adults and children 12 years and older. *Use only as directed.

After suffering from discomfort during my first week of exercise, I did not want to take any chances. Therefore, I always keep a couple of pills on hand for those uncomfortable moments.

I found TYLENOL® at my local Target in the pharmacy aisle.

4. Watch your diet

Don't we agree that the success of any exercise depends to a large extent on a good balance diet? 
Good nutrition means more than 60% success in a fitness program. So it is very important that we feed properly. We can seek the help of a nutritionist or an expert doctor to establish adequate dietary guidelines for our activity.

Nowadays there are many programs and pages on social networks where we can find recipes and balanced diets based on proteins, moderate carbohydrates and low in fat.

One that I personally have loved are the cauliflower pancakes (little patties of deliciousness), they are nutritious and delicious.

Patties packed with flavor in every little piece. 


These cauliflower pancakes with spinach, accompanied by roasted sweet potatoes and fresh cheese came out delicious and are super easy to prepare.


1 head of cauliflower, cooked and ground
A fist of chopped spinach
2 eggs
1/2 cup grated cheese
Salt and pepper to taste
1 tablespoon of coconut oil for pan-frying


1. Cut cauliflower into little florets and add to a food processor. Process on pulse until cauliflower has the texture of large grains. Transfer to a large mixing bowl. 

Note; If you don't have a food processor, you can cook the cauliflower in the microwave. Cut into florets, place in a microwave-safe bowl and cook for about 8 minutes. Take the bowl out the micro, and process to chop the cauliflower with the help of a fork. 

2. Add the rest of the ingredients and mix all ingredients very well.
3. Cover the bottom of a large nonstick skillet generously with the coconut oil and heat over medium heat. With the help of a spoon drop rounded tablespoonfuls of batter of the cauliflower mixture into the skillet and fry 3 minutes on each side or until golden brown. 

Note; Add oil as needed to the pan until all the fritters are cooked

Serve with roasted sweet potatoes and fresh cheese.

5. Always hydrate, and properly

Our body is about 70% water. Thirst is the alarm of the body that is triggered when our body is losing too much liquid. You should drink fluids every 10 to 15 minutes. Do not reach such a place where you are completely dehydrated and your body suffers the consequences.

6. Comfortable clothes

Wear comfortable light clothing and shoes. There are sweat-absorbing gym clothes that work quickly and comfortably when doing high-impact sports or exercise. Don't forget to use your gloves and straps to provide safety when lifting weights, it's so helpful because they absorb sweat and prevent slipping, and help prevent blisters that later become calluses. Ouch ! Plus all the yucky stuff that we have to touch! 

Are you ready to start working out? Don't forget that you can rely on TYLENOL® 8 HR Muscle Aches & Pain  to treat the minor pains and aches from those sore muscles.

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"I am not a medical expert, and this post is not medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. ©Johnson & Johnson Consumer Inc. 2017. The third party trademarks used herein are trademarks of their respective owners."


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