How to Avoid or Survive Sore Muscles!

As a health coach (in addition to being a trainer, group fitness instructor and video creator) I tend to steer people away from pills, gels, patches and other artificial chemicals and more towards easing into a workout to limit the soreness. That’s one of the reasons I created the NikkiFitness Anti-Aging Walking Workout and the Walking Workout with Weights videos.

All of my workouts videos were intense until I had my first baby. Then getting back into shape after time away felt like my lungs were on fire! I also had some celebrity clients who were older or coming back from car accidents for example. That’s why I created the walking workout. To ease people back into a workout if they are a beginner, coming back form an injury or childbirth, or taking care of their bodies as they age.



-Start slow and work your way up to hard workouts.

-Walking is a great place to start, then add some lunges and squats, then add in weights for the arms, then work your walk up to a one minute of jogging and one minute of walking intervals.

-SINGLE-task: If your legs are sore, warm up and get the blood flowing and focus your workout on your arms the next day, then maybe back the next, and maybe light cardio, maybe abs the next day. Work your way around your body at first. Wait to do multi-tasking workouts for when you are in better shape.

-Stretch after your workout and again the next day and the next.  Always warm up for about 3 minutes before stretching if not working out that day.

-I’m always the most sore two days after a workout. It’s called DOMS (delayed onset muscle soreness). If you really pushed it, expect to be sore for 4-5 days

-Get a gentle massage

-Bathe in epsom salts (natural)

-Ice sore muscles

-Avoid classes with intense names like diesel, extreme, insanity, etc and instead take a restorative yoga class or pilates

-If you try a new piece of equipment, just do a few minutes or a few reps. Jumping on a stair master for 30 minutes will leave you in bed all day later in the week.

-And if that doesn’t work, repeat this mantra when you are walking down the stairs and feeling a little pain: “Better sore than sorry!”

 NIkkiFitness Anti-Aging Walking Workout Video 


NikkiFItness is a health coach, trainer, class instructor, media fitness expert, author of The Slimnastics Workout, a freelance fitness writer, product reviewer, and the star of 12 fitness DVDs/Videos/Apps including the new Anti-aging Walking Workout, Slimnastics Stability Ball Workout, the Seasonal Affective Disorder Workout, Hard Core Abs, Fit Travel Workout, Booty Camp, The Slimnastics Workout (Yoga+Plyometrics Fusion), Red Carpet Runway Workout, Military Wife Workout, Baby Bootie Camp, and the Beach Bride Destination Wedding Workout (Amazon). Nikki’s “Slimnastics” exercises have been featured in over 100 national media outlets including the New York Times, Live! With Kelly and Michael, Fox & Friends, GMA Health, Shape, Self, Fitness, and Women’s Health. Her “Improve the Move” workouts focus on multitasking toning and plyomentric cardio intervals (HIIT- High Intensity Interval Training) to cut workout time in half and boost metabolism. Nikki is an AFAA certified NYC personal (and celebrity) trainer, group fitness instructor at Crunch in Manhattan, a student of IIN Integrative Nutrition®  School, and a 200hr RYT YogaFit/Yoga Alliance trained yoga instructor.She is also the “spokestrainer” for Huggies Little Movers and SilverSports antimicrobial fitness gear. Nikki got her start in fitness as a Syracuse University Cheerleader, where she graduated with a degree in Broadcast Journalism from the Newhouse School. Search for “NikkiFitness” social media, and in iTunes and Android for the App! More at



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