View Full Version : Still sore after 4 weeks of Ttapp
03-05-2010, 11:12 PM
Just wanted to see if I'm doing something wrong here.
I started out with a 7 day bootcamp 4 weeks ago. Before I did that, I read and studied Theresa's book and took note of proper form. I'm not doing this to lose weight, but rather to help balance my hormones and get more energy. I'm 37 yrs old, have 4 boys 8yo and under, am short torso, 5'3' and 120 lbs. I'm on my feet a lot and very active in playing with my boys, housework and gardening, but haven't 'worked out' in probably 20 years.
After 6 days of bootcamp (BWO) and increasing soreness, I awoke the 7th day so stiff and sore that I could barely get out of bed. Determined to finish my bootcamp, I watched the video and gently moved through the motions without 'resistance'. It helped somewhat. Then I took 3 days off before beginning an EOD routine, which I have just completed 3 full weeks of. But I am STILL sore. I am paying close attention to form--and have my boys and husband to critique me (at my request), so I don't think that's it, although I'm sure my form could use perfecting.
I'm also increasingly exhausted, so much so that I can't get through the day without an afternoon nap. (I thought I was pregnant, but nope, definitely not...) Nothing else has changed for me but Ttapp--not diet, nor sleep routine, etc. I know I need to drink more water, and will make a point to drink at least 1/2 gallon a day.
I've read many threads on this forum, and think it may have something to do with adrenal exhaustion?
Oh, on my off days, I do the Diva Derriere and some abdominal work--because with the BWOplus I'm losing everywhere except my tummy.
Would love some advice and encouragement. Should I space workouts out more? Give it more time? Is it normal to be so sore after 'just' 15 minutes of workout EOD?
03-06-2010, 07:03 AM
It really is hard for us to say anything about your form without seeing it, but being your tummy isn't budging I would venture to say you are not curling your core and keeping your ribs lifted during each movement (so easy for us moms of multiples to do as the muscles around the rib cage are so weak from being stretched out)
That being said, adrenal exhaustion was the first thing that came to my mind. When was your last physical (and no... I do not mean pregnancy related ;) ) Are you eating clean or feeding your body junk (which is SO easy to do with young ones in the house)
Try cutting reps to 4 and going every 3rd day, get into a good Dr. and see about the AE and heave him/her check your thyroid too.
03-06-2010, 09:57 AM
Adrenal exhaustion was the first thing I thought too, but I *always* think that since my own is so bad. I see it, and hypothyroid, everywhere now.
That being said, I'd suggest you get salivary cortisol tests done. Go here: http://www.canaryclub.org/home-test-kits/adrenal-a-reproductive.html and order the 4x diurnal cortisol test.
When you get results, post them with ranges to this group for advice: http://health.groups.yahoo.com/group/NaturalThyroidHormonesADRENALS
You want to fix this before it worsens, while it's easy to address. When it gets BAD... well, I found a half hour exercise class for the elderly left me bedridden for two days! It can be utterly incapacitating if you let it go.
03-06-2010, 04:12 PM
It does sound like adrenal burnout. I went to a naturopathic doctor in 2005 with similar complaints, feeling worse instead of better when doing workouts. After some talking, he told me he was pretty sure I had adrenal burnout, but to confirm it we could do some tests. I couldn't afford the tests and just took the vitamins and dietary supplements he recommended, healthy diet, gentle exercise, and lots of rest. Within a year I was feeling a lot better, and kept getting better over time. Now I feel better than I ever remember feeling in my entire life, energy-wise. So, if you do have adrenal burnout/exhaustion, healing CAN come, but it's not quick, and when it does, it's so amazingly worth the time it took to get there!
03-06-2010, 10:42 PM
Thank you to all who responded to my post. My gut feeling is adrenal exhaustion. I happen to have a number of adrenal supplements that we purchased for my dh. I will give them a trial for awhile and see if there is a change.
I didn't think to mention that I'm also starting 2 businesses and homeschooling the older 3 boys, baking everything from scratch and keeping house, so while I don't think I'm stressed--because I'm doing what I enjoy and love, I have to admit I probably am.
I've also had low thyroid for about 8 years, so adrenal issues make sense to me.
I'm not a doctor-going type and have never had a physical. I go to doctors when I feel I need to--like to get thyroid tests done, or for emergency surgeries. So I'll self-treat and see how I feel in a few weeks.
Thanks again to all who took the time to reply to me!
03-06-2010, 10:57 PM
Stress isn't necessarily because something is not enjoyable. At my worst, I could no longer listen to music, cause it exhausted me. I mean, my own FAVORITE music, that I loved to play loud and rock out to, exhausted me. I went without Melissa Ehteridge for over a year!
I would highly recommend doing the salivary tests before treating. During early stages of adrenal fatigue, cortisol goes very high, then the diurnal rhythm disintegrates, then levels go low.
The best treatment varies depending on where you are, and the treatment for one stage can make another stage worse. For example, Isocort would be very bad if you had high cortisol and holy basil or zinc would be bad if you had low cortisol. DHEA would be fine if you had low DHE and normal cortisol, but would further reudce cortisol if you were low. Ashwagnda and rhiodola are unlikely to harm you either way, but could be a waste of money if you flatout need Isocort or hydrocortisone.
Also, you have to be off adrenal support for at least two weeks to get valid results, so might as well do it before you start.
Meanwhile, what is good for ALL stages of adrenal fatigue is a good B-complex, vitamin C and lots of a good, unrefined sea salt. These will not effect the salivary tests so can be started ASAP.
Also, cutting out sugar and reducing starch is good. Cortisol is a glucocorticoid so when it is high, you get insulin resistance and when it's low, you get hypoglycemia (which can also lead to insulin resistance). So limiting carbs is good.
03-07-2010, 03:42 PM
In reference to your continued soreness, you wrote in your post:
"I watched the video and gently moved through the motions without resistance, it helped some"
With your statement copied above, I wonder if the resistance you are attempting to replicate in your workouts is a "tensing" of your muscles vs isometrically contracting them.
Muscle tension is going to create inflamation and continued inflamation will create soreness in the muscles. Continued inflamation can also create excessive tiredness.
For instance, place your arms as if you performing the in/out arm movement during plie's. Put your hand in a tight fist and SQUEEZE your fist and whole arm tight tight tight as if to make your bicep muscle pop out even more. This is tensing of the mucles....and will create inflamation.
Now try this set up to get you into the arm position for in/outs using isometric contractions:
1. Hold your arm out to the side level with your shoulder
2. Roll your thumb to the back wall so your palm is facing straight up
3. REACH your finger tips to the side wall; with this alone you will begin to feel a nice stretch and isometric contraction in the muscles from finger tips to shoulder
4. Keeping everything in place, bend your arm at the elbow, fingers will be pointing straight up
(at this point, you can keep your fingers reaching/pointing straight up, or can use donut hands)
5. Now perform the in/out movement thinking to hold the isometric contractions throughout.
Do you feel the difference? If the 1st is what you have been doing with your workouts, reversing it should help your continued soreness.
T-Tapp is a fabulous workout for decreasing inflamation, however if form is off by means of muscle tension vs correct technique, you can actually create inflamation.
Julie in IN
03-07-2010, 08:22 PM
Yes, sounds like Adrenal issues to me, too.
Listen to your body; EOD may be too much right now. Are you still planning on doing that? Plus, you really are not getting a day off doing the DD and abdominal workouts especially considering your fatigue.
Rest, nourish your body, drink a healthy amount of water without getting an imbalance of electrolytes. Do you eat balanced meals and snacks throughout the day? You need to feed your body as it heals from the inside out!
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