Ask a Trainer: Keeping cramps away

Q. I tend to get very bad cramps all the time. I can be going for a run, working out in an exercise class, or even asleep and woken up by a Charlie Horse! I have also always had a really tough time with severe menstrual cramps my whole life. Why do I struggle with this and is there anything to help? – Sheryl L.

A. Sheryl, this is an incredibly common annoyance that is so easy to eliminate! I have helped a number of women (and men) rid themselves of constant cramping by narrowing down the possible causes and taking simple action. Here is a step-by-step breakdown of potential causes and solutions that I suggest you try in order to nip those cramps in the bud and make your body a happier place:

1. HYDRATE! I know I am a broken record with this piece of advice, but so many health problems can be lessened or resolved by simply staying hydrated. Drinking water first thing in the morning is ideal, followed by the habit of drinking at least 16 ounces before each meal (plus more if you exercise, do manual labor, are out in the summer heat, or any time you are thirsty). It is also important to eat hydrating foods – like vegetables, greens, and fruits. This provides your body with necessary vitamins and minerals, as well as the water needed to digest optimally and keep your body happy. Additionally, I suggest watching excessive alcohol-intake or coffee drinking and overconsumption of dry or salty foods. All of these things can contribute to even more dehydration within your body, which can cause more cramps (especially if you are dehydrated in the first place)!
2. TAKE A HIGH QUALITY MAGNESIUM SUPPLEMENT! Magnesium is a vital mineral that is necessary for over 200 functions within the body. Magnesium deficiency happens to be one of the most common culprits of many health ailments people struggle with today – including headaches, unmanageable stress, constipation, insomnia, and muscle tension or cramping. If drinking more water doesn’t do the trick, I strongly suggest trying a high quality magnesium supplement to assist your cramping issues. Magnesium encourages relaxation within the body – including stress and muscle tension – and every client or friend of mine who has incorporated it into their routine has found relief from multiple ailments such as those mentioned above. I personally suggest Natural Calm magnesium powder each night before bed.
3. TRY A QUICK HOME REMEDY! There are a couple of tried-and-true home remedies for severe, sudden cramps like Charlie Horses. One of which is to take a small spoonful of yellow mustard – yes, the condiment – at the onset of cramps. Within a minute or two, they will dissipate! Not a fan of mustard? Pickle juice has also been shown to work! Swig a tablespoon or two for immediate cramping relief. These options may not be the tastiest for many, but they do work. Why not keep a packet or two of yellow mustard in your nightstand just in case?

Try each of these out and I can promise you that relief with come sooner than you know it!

Q. I need motivation. I have the hardest time getting up and going to the gym or working out. I always end up choosing foods I know are bad for me over the healthy ones. I just wish I knew the secret to starting off my day on the right foot, because I’m in a serious rut. Help? – Luther L.

A. Hi Luther, I am so glad you opened up and reached out.

Here’s the thing: life ebbs and flows and ruts are inevitable. The best thing you can do is acknowledge and accept that you always have a choice. If your choice is to stay in bed rather than exercise, own that choice. If you choose “bad” foods over healthy ones, own that choice (but also realize that “bad” foods can contribute to feeling low or unhappy). If your choices are making you unhappy, change them. If you want to start your day off on the right foot, here is the secret: wake up and say “Today I will have a good day because I will choose to be healthy, happy, and treat myself with the loving care I deserve.”

To some, this may sound like new age affirmation wackiness, but let it! Along with EFT, which is an effective and powerful technique I use to coach clients through a number of issues (like unmotivated ruts), starting your day with a statement like the one above can make a world of difference in how you feel and the day you lead. Remind yourself that you are doing the best you can and that you have the power of choice. If you are unhappy with your current routine, lack of effort, company you keep, or inactivity, remember you have the power and choice to change the situation you’re in or change how you feel about it.

All in all, it’s about taking action. The first step is always the hardest, and change – especially consistency in change – is not easy, either. Change requires effort. But the results through that change are the most rewarding part that makes it worthwhile. The thing about ruts is that they do not have to last if you don’t let them.

I encourage you to take the next 30 days to repeat the above affirmation in the mirror each morning, drink a big glass of water, and choose one thing – whether it is a healthy meal, movement through exercise, or five minutes of meditation – to do each day that aligns with your goals. By the end of the 30 days, I’d love to hear back from you and see what has changed and where you are with your motivation (as I’m sure other readers would, too). You can also stop into Anytime Fitness in Winter Park for extra motivation through personal training, getting in a great workout, or to simply say hello on your journey to wellness!

Jasmin Bedria, Certified Personal Trainer and Nutrition Specialist, is an experienced health and fitness expert at Anytime Fitness, Winter Park. Open 24 hours a day, 365 days a year, Anytime Fitness, Winter Park prides itself on providing a friendly, well-maintained facility featuring top-quality exercise equipment. Members enjoy the benefit of being able to use any of more than 2,400 Anytime Fitness clubs now open in all 50 states and 19 countries. Email your questions to [email protected] and get a free personal training session!