7 Natural Alternative to Relieve Muscle Soreness

I received a $50 gift card t shop at Swanson’s Health Products in exchange for a blog review post. I have also received free products from Tp Therapy and Dirty Bird Energy. Although I received these items for free, they do not affect my opinion. My Full Disclosure Policy

I don’t know if it’s my age or the fact that I am active every day, but I don’t remember having muscle soreness on a daily basis.  I tell people if I don’t wake up sore something is wrong. Muscle soreness is a part of my life and just like anything that makes you uncomfortable you want to find a better way.

I was in Las Vegas this summer at the IDEA World Convention. During my first day, I spent 9 hours of getting certified for STRONG by Zumba, at which, I believe six of those hours were exercise. (At least it felt like it; I may be being dramatic so maybe 4.5) But it was more than an hours worth of group fitness.  At the end of the day, I was whooped and sore. I had a nagging issue in my pec that radiates to my shoulder; now I know its bicep tendinitis, but at the time I had no idea what was wrong. It’s not an injury or strain just the fact that I am 35 years old and I do push-ups and pull-ups almost every day could probably be the problem.

Regardless, by the third day of IDEA, my usual nag had become a scream. I was in tears because of the pain.

I have a high tolerance for pain and yep, pulling the natural birth Mom card. “I had my babies naturally!” So, for it to bring me to tears meant it was pretty painful.  I hate taking Tylenol or Ibuprofen. My stomach is really that sensitive.

My roommate offered me two things that I had never heard of before.  5 Arnica 30c tablets and a Salspas patch. Can I say Magic?  I placed the Arnica 30c under my tongue, slapped that patch on my shoulder and next thing you know I was waking up. The pain must have subsided and allowed me to go to sleep.

When I got home, I had to get this fantastic homeopathic remedy, so I checked out Swanson Health Products which is my go-to for affordable Natural and Homeopathic needs and was able to stock up on everything Arnica.

Being the nerd that I am of course, I had to see why many people didn’t know that this natural pain reliever existed. terrific  I have sent many to Swanson’s to get their own, and it’s in quite a few of their gym bags.

I also carry the cream and one day I have hit my shin on the grocery cart (have you ever done that “OH MY GOODNESS”) put the cream on my shin and it stopped throbbing in about 2 minutes and didn’t leave a bruise for once. I now swear by it like Windex, and my girls are always asking for the Arnica Oil at home for their “Boo boo’s” well actually that’s just Mimi my older ones just get it themselves.  I am grateful my Roomie shared her homeopathic goodness, and now as always, I feel obligated to share too.

Why not Tylenol?

Other than being really conscious of what I put in my body (that whole honor your temple conviction thing I got going) I am one of those people who hate taking pills. It’s not that I can’t I just don’t want to and if I can get relief by letting little candy-like pellets dissolve or rubbing cream; sign me up, for pain relief. Other than that I will suck it up and deal with it. There are also many adverse side effects associated with prolonged Acetimophrin consumption.

According to Dr. Dennis Lee, “Even though Tylenol most likely does not cause serious liver damage in recommended doses, it can cause elevations of liver enzymes in the blood suggesting injury to the liver. In a study of 145 healthy subjects who were randomized to receive placebo or 4 grams of Tylenol daily for two weeks, subjects in the placebo group experienced no elevations of ALT, a liver enzyme, but 33%-44% of the subjects in the Tylenol group had ALT elevations greater than three times the upper limits of normal. The highest ALT elevation was greater than 500 which is approximately 10 times the upper limit of normal. All enzyme elevations returned to normal after stopping Tylenol. Thus, recommended doses of Tylenol given to healthy subjects for two weeks can cause mild to moderate reversible liver injury. Tylenol, like all other medications, should be used cautiously under a doctor’s supervision with monitoring of liver enzyme levels.”

If you take Tylenol too long it will elevate the liver enzymes in your blood once you stop; it reduces. How about avoiding that in general?  Some things are necessary for Acetaminophen and muscle soreness is not one of them.  There are so many ways to either avoid or treat your aches and pains without popping a pill. It also takes so long to give you the relief  I have a suggestion of some alternatives reliefs to muscle soreness.

7 Things you must have to Relieve Muscle Soreness

7. Arnica Montana

Arnica 30c is amazing it works almost instantly, and it is a safer alternative to reduce your pain relieve from muscle soreness, joint swelling, and bruising.  It is non-drowsy and doesn’t react any other drugs because it’s homeopathic. It comes in a Pellets, Gel, Cream, and Oil. In concentrated form, the herb is toxic if eaten but the pellets are highly diluted making it edible and pure Arnica has been classified by the FDA as an unsafe herb.  I only recommend getting homeopathic diluted tablets and not using the herb itself orally.  It has been used since the 1500s it’s a yellow flower that grows in Europe and the US also known as Leopard Bane, and it will be your new best friend.

6. Foam Rolling

Self-Myofascial release (SMR) is something that I hope you have heard of and if you haven’t you need too. SMR is a corrective measure for muscle imbalances and helps to reduce trigger points which are those tender muscle soreness you get those extra sore spots.  It is best to do SMR before and after workouts along with stretching.

Foam Rollers come in many shapes and sizes and is necessary for anyone who exercises period whether its regularly or sporadically you should Foam Roll before and after every workout can help prepare you for your next work out.  I am a Trigger Point Ambassador, and I use a variety of their products. I love their products because they have created great tools to make foam rolling simple and straightforward. My personal favorite is the Grid Stick it’s a hand-held foam roller that works wonders on my traps, neck, arms, and back. I can use it by myself or with one of my mini assistance.

I am also in over with their massage balls put your lacrosse balls to the side and try the MB1 or MB5 Massage ball. It is entirely unbelievable on my shoulders, pecs, and hips.  It’s layered, and each color is a different density it’s like a deep tissue massage in all the right places. I use it pretty much daily. The MB1 is a half the size of the MB5 measuring at 2.6 inches in diameter the MB5 is 5 inches both are great investments if you plan on being active.

5. Oils and Soaps- Or in Soap

“When I was at Rugged maniacs this summer cheering some of my clients on I got to try Dirty Bird Energy Soap sample.  They also gave me the Recover Soap that comes in their resealable container.  I am in love this soap is fantastic and junk free made with all natural ingredients. “No Parabens, No Sulfates, Only the Good Stuff!”

It is a fantastic exfoliate which is what helps you absorb the muscle relieving ingredients. It contains Arnica, Eucalyptus and Rosemary extract which is the ultimate combination of body repair oil treatments.  It helps to reduce the bruising and inflammation, and it is invigorating coming out of the shower. I also love the case because it makes it easy to travel in my gym bag and keep it away from the lil divas!

4.  Diet

I can’t stress enough that we have to honor our temple. How we fuel our temples affects every aspect of how it functions if you want to be your best you have to treat it that way.  There have been studies that show that people who ate a whole based nutrient dense diet that has little to no processed food recovered at a faster rate than those who don’t.

3. Water

A study in the Journal of Athletic Training concluded that if you are dehydrated, you can increase the “severity” of DOMs or delayed onset muscle soreness which occurs within 12 to 48 hours after exercise. It is the soreness from your muscle repairing themselves and growing. It is critical to muscle injuries and tears from strength training. When your body cells don’t have enough water that can delay the protein synthesis used to repair your muscles. Dehydration can also cause the breakdown of muscle tissue which is defeating your workouts.   Drinking water before and after exercise will help reduce muscle soreness and promote growth. Water is a naturally powerful way to ease your pain.

2. Massage and Stretching 

Massages and Stretching are essential for muscle soreness and workout recovery. I know you have heard it before but it so true. I really didn’t realize the value of Self-Myofascial and Stretching until attending school and practicing it myself. I am guilty of wanting to jump into the workout and get it done. I have found when I foam roll and stretch first I can challenge myself greater in the workout and the recovery isn’t as painful.  Starting the habit of warm-up and cooldown can be helpful in decreasing muscle soreness.

1.Heating Pad and Ice Pack

What is your go-to for pain relief?

What happens when you surrender?

Desire to a Passion

It started out with a desire to lose weight, and then it turned into a goal to compete, and somewhere along the lines it became a passion for sharing, but before I started this fitness journey, it was not the Bible-thumping FaithFueled™ fit chick who began. The women who started this journey was so broken, desperate, lonely and spiritually deprived. Just my motivation for starting this journey indicates where my head spaces, vanity. The superficial, meaningless outside of life. It is what had gotten me to 205 lbs at 5’3, ’’ and it was holding me captive.

Up until September 2014, I was a Christian woman who was doing everything all on my own and called on God when needed. All my needs were to be met by me; I was a “self-help,” book study junkie. Hopping from Book Studies (some people call them Bible studies but in my opinion, if you’re just skimming over a few devotional verses and ain’t cruising through the word -it’s a study of a book some Christian author wrote.) Again, just my opinion.

I wanted the fulfillment, the inner peace, the joy of Jesus and I didn’t realize it was right there just a prayer away. It was until the end of September that I became aware of what I genuinely had been seeking through food, companionship and other things. Have an intimate relationship with Christ.

 Do not offer any part of yourself to sin as an instrument of wickedness, but rather offer yourselves to God as those who have been brought from death to life; and offer every part of yourself to him as an instrument of righteousness.” Romans 6:13

Reality of Weightloss

It wasn’t until I had put all my insecurities, disappointments and let downs into a scale. It’s my “Surrender to Jesus moment.” I remember it vividly it was a long week of HIIT workouts, deprivation dieting, and just plain old self-willpower that had gotten me through that week, and this planner girl likes to track, so I took my measurements, weighed myself and lost it on my scale. It was not pretty, Christian-like or even something you tell people that you actually did, but I don’t mind; I did it. I smashed that and a small dent in the bathroom wall till it was in pieces.

I had put all of my own energy into that week. I thought I was actually getting somewhere I had also done a 30-day Cleanse, and I lost inches, but that scale only went down 6 pounds. Seriously? I was hungry, sore, tired and my need for instant gratification was not met, and that is when I let all that aggression out on my scale. Until about three months ago we didn’t own a scale haha. I really had a lot of resentment towards, and that is when in despair and frustration I dropped down to my knees, and I said, “Lord, I surrender…” Along with an extensive list of everything that I was trying to control on my own and then I said, “…..Lord, take my burdens and direct my path.”

 “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.” John 15:5

I Surrender

That is where FaithFueled™ Life was born on that bathroom floor out of despair. I had run the race as far as my own two feet could carry me and it was time to tag God to help me finish the race. Now don’t get me wrong it was not an instant change of behavior.

This anxious control freak had a lot of growing to do. For about nine months I tried my best to “Be still” It was probably the hardest thing that I had done in a while. I went to the Word inductively studying it, sharing my breakthroughs here on the blog and journaling (because I love to write if you didn’t notice) through my journal almost a year and a half later Bibles and Bootcamp was created. My daily devotions had inspired months of Bible research and devotional writing without me even realizing it.

A few months passed, and my exercise experience began to transform. I was praying before and after workouts which motivated me to work hard in every workout. I was meditating on memory verses during challenging exercise, and I was conquering them with ease.

I was praying every day for “Lord, give me an appetite for the things you want me to fuel my body.” Two years later I no longer crave poor choices (like I used too), I actually crave healthy things. That was a battle all on its own.

Then all of these Godcidences began that was putting the exact people I needed in my life some to the exact day it’s amazing to see God’s in action.

“11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.12 Then you will call on me and come and pray to me, and I will listen to you. 13 You will seek me and find me when you seek me with all your heart.” Jeremiah 29:11-13 

God’s Plan

Then the Facebook ad that literally changed the trajectory of my life. I was scrolling (as I do almost daily) and a Facebook ad for the college I attend, Bryan University came up. I clicked “Learn More” and like that got a call from a man named George from BU. I had done those go back to school ads before and never answered the immediate ring, but this time things were different. We spoke for over two hours, and by the end of the conversation, I was gathering paperwork to see if I could get financial clearance. Like taking action on something that I never thought I would actually achieve. Two weeks later by the grace of God and some number crunching, finagling and reorganizing I was able to afford to go back to college to get my degree in Fitness and Exercise Science. First of all, say what? And then why? Why does someone need a degree to be a personal trainer? At the time I had the same question, but now that I have graduated I know exactly why- God’s plan!

A Revelation

Bryan University was challenging, and it was a huge adjustment, and very quickly I wanted to quit. It wasn’t until I was about 15 weeks in that the reason “why?” I decided to get a degree and not simply take a test was made very clear.

My professor at the time began talking to us about Special Populations. It actually wasn’t about the current curriculum it was an off topic chat that our class engaged in, but that day I had a clear, profound thought. “THAT IS FOR YOU!” I thought Senior Fitness “yep, that is what I am going to do when I grow up.”

As I have continued my degree, I have a passion for all special populations, and the majority of my VIP clients fall into that category. I actually don’t sign on VIPs who just want to look good you have to want to improve your health with me. I feel like there are plenty of trainers who can help people look good but the diabetic or 73 years, hypertensive, and metabolic disordered clients there aren’t many trainers for them. The people who just want to live a better life are usually left going it alone or with Trainers who took the cert and have no idea how to address their unique needs, understand their why or care.

Purpose Driven

The purpose-driven school I continued and now graduated from Bryan University. My plots to quit and just take the certification ceased and I actually began to enjoy everything but homework and discussion question. Then in November, I got a fantastic opportunity through NASM and AFAA they offered to pay for a certification in group training so that I could beta test their 2018 certification. So, two certs for free!!! Blessed! I took them and got certified and then my time I spent in the “desert” with God asking me to “Be still” let up and the floodgates poured out. ( I can be so dramatic, but it really did feel that way)

Since then I have been honored and privileged to be teaching group fitness classes to nearly every category in Special population. I also have gotten a job as a trainer at a fantastic gym which focuses on corrective training, sports performance and has a high special population client base.- Praise God!

Silver Lining

Through this, I have seriously filled a void with a relationship with Christ. I used to suffer almost daily from high anxiety, and now I don’t feel anxious all of the time. I used to hate being in front of or on camera….now it doesn’t bother me because my confidence has increased and I have something to say.

The education that I received at Bryan University has allowed me to be a better trainer. My client yesterday said, “My trainer never did this….(asked her to stretch, warm up AND cooldown). She also never gave her assessment for muscle imbalances. Took her money and gave her some exercises that were not at her skill level and discouraged her from doing it on her own. Through this, I have become passionate about research and am looking into evidence-based research almost daily about things of the human anatomy, kinesiology, and body mechanics. When I began this journey my go to Fitness Resource was Pinterest which I tell all my clients STAY AWAY! (That’s entire other posts 😉 )

Purpose Driven Living

I feel called to serve people through fitness. I am living and walking in my purpose. I am reflecting as I just completed an amazing Month! I got on stage for my first Figure Competition, got my degree and got my NASM Certified Personal Trainer Certification. (oh yeah I can add that one too the list) I am now working on my Corrective Exercise Specialist Certification, and I am astounded at all the things God has given me. The direction He has given me through this experience.

I also am excited about the opportunities that God has for me and set up for me in the future. I did a school presentation talking to students about Honoring Their Temple and Biblically Based Eating! We made snacks and read this amazing book for kids, called “Kool Kids & the Land of the GIants” teaching Kid’s about relying on God and honoring their temple. (My Kind of book) I have spoken at events, Church’s, two national magazine features, possible cable access fitness show, getting paid to travel and teach fitness with my family as well as amazing clients that I get to work with every single day.

You think I am inspiring? When these women achieve their goals; My  85lbs. Weight loss is going to look like small potatoes, and I get to cheer them on the entire time. I am truly blessed.

I am no longer lonely (I have a really great friend in Jesus), the people in my life are fantastic and love me unconditionally and support me and the ones who I thought did; disappeared or just left me alone…weird. (That’s another post)I have restored my relationship with my mom. I no longer care what the next step is because I trust that if it’s through God’s provision, it’s the right step for me. I feel content, at inner peace and feel the joy of Jesus.

My life has turned around from being purposeless to purposeful, and I am a testament to the glory of God creating beauty out of broken things. All because I decided to do something different, take a chance, surrender, and trust in God.

Are you holding back your potential trying to do it alone? What is preventing you from surrendering?


What’s Bible and Bootcamps?

Have you ever looked back at where you’ve been and it all of a sudden make sense? That’s has been the last few months for me.  A few years ago, I was lost (Spiritually and Mentally), depressed, anxious, creeping up the scale and desperate for a way out.  It wasn’t until I completely surrendered all aspects of my life and sought God’s counsel that I found a direction to take.  Then a year ago almost to the day I had a “God idea.” I was scrolling through Facebook and an add for my current college popped up. I never thought of going back to school but as if I was forcefully pushed I pressed “Send me more info.” Within minutes I got a phone call that has literally changed this lost girl to having a clear vision that gets even more high definition by the day. Honestly, if I list the blessings that God has given my family and I in the last year it is nothing short of amazing and all God’s glory.  Well, here I am two years later with a degree in Fitness and Exercise Science.  Two NASM certifications and amazing opportunities to lead people to God’s kingdom through fitness.

Taking HUGE Risk

I believe so much in this vision God has given me to build a community of women that glorify God by honoring their temple and need to be fueled by faith.  After  prayers of “How”, “Why” and “Who.” God led me to an amazing team to get all of these floods of ideas into an amazing program that can help women:

  1. Increase their dependence on God through their weight loss journey
  2. Lose weight efficiently and effectively while learning lifestyle habits to help them honor their temple.
  3. Increase energy so they can be the best soldiers for God’s army and gaining confidence to lead people to Christ.

I wasn’t sure how that was going to look but slowly and methodically just as God has ordained and with a lot of inspiration my team and I have been drafting up an amazing program for women to use everywhere.

I wanted to make sure that my program addressed all fitness levels and spiritual needs.  My six-week transformation program has become a customized program that is designed uniquely for each women’s strengths and weaknesses.  Giving you all the tools that you need to make the transformation in your life.

Bibles and Bootcamps will be a Six Week Transformation Program. We will walk daily for Forty-two days in the Word and increase our dependence on Christ on our fitness journey.

Bibles and Bootcamp is an intense, unique, six-week transformation to boost your potential to get dramatic results inside and out. Bibles and Bootcamp has a three-step approach.

  1. Spiritually and Mentally we will help you change your thought patterns, increase your dependence on God and enhance your self-confidence and get rid of beliefs that have you held you back before.
  2. Nutritionally we are going to show you what to eat that really fuels you.  Educating you and on healthy eating guidelines and providing a Biblically based meal plan that will help support you in your goals.
  3. Physically we are going to apply the spiritual discipline and living sacrifice into a customizable workout program that increases your strength, flexibility, core, and endurance.

Bibles and Bootcamps will also be delivering some invaluable tools with our six-week program.

  • 6 week program
  • Grocery list of approved foods
  • Healthy Eating guidance, recipes, and accountability
  • Customizable workouts delivered on any device or in print
  • Daily tips and training
  • Group Q&A

I have pulled every tool out for this to be an amazing program. Utilizing my knowledge in Fitness Exercise Science.  Several groups Beta testing and tweaking. Also, teaming up with some amazing Christian Women authors.  Our series will tackle Food Fixation, Dependence on God and Nutrient Based Eating.

I’ve researched and spent countless hours exploring what Christian women need to stop sabotaging their efforts and start thriving.  What I have found that a key factor is your Spiritual relationship with God and a proven workout.  My Beta testers’ are also seeing some pretty amazing results.

“De is amazing I can tell you! She is a precious woman of God and she knows her stuff…she got me started on my fitness journey earlier this year and I lost some serious pounds (over 40) under her direction.” -Ammie B.




“Bibles and bootcamp has been an amazing experience. This is my first time putting my faith and Fitness together in one and the feeling is amazing. I have already starting see results after only 3 weeks and I’m excited for what left to come.”

— Dana

“I love it all. The nutrition is simplified. The workouts are fun, yet challenging and De is an awesome coach & spiritual support. ”

— V.T.

I cannot wait to see what this program does for you in your life.  I am honored and privileged to get to cheer you on the entire way.  If you’re looking to find a way to Honor God’s temple at it’s best and tired of the on again off again plans and looking for something that is going to sustain you inside and out than you must join us for our First program! If you are looking for more information check out some frequently asked questions www.BiblesAndBootcamps.com

Have you ever used your faith to fuel your workouts?

Apple Crisp for 1, please


Yep, It’s that time of year! Apple Picking! It brings back so much nostalgia and memories and a tradition that I happily keep each year with my girls.  It’s been especially fun the last two years apple picking with a curious toddler.  The older girls make it fun too but those little eyes of amazement and little hands stuffing apples in a bag melts this Mama’s heart.

I know everyone has gone Pumpkin crazy but we can’t forget about, good ole American apple pie.  I am a huge fan of both Pumpkin and apple so this recipe actually works for both! It takes 2-5 minutes and you will be in that fall-warmth-comfort-food-bliss in less than 10 minutes and it is so much better for you!


There are so many to both as a snack!

Apples have many benefits to your diet four benefits:

  1. It’s good for you I know you’re like “Duh, an apple a day…” but they are a great source of soluble fiber which is needed in your diet for healthy protection, diabetes prevention, and weightloss and one medium apple is half of your daily 2 cup of fruit goal based on a 2,000 calorie diet. Apples also provide 14% of the daily value of Vitamin C requirements.
  2. It’s helps you with weight loss. How? You say? Apples are a great hunger crusher and for fewer calories than most small meals or snacks.  There has also been studies that daily diet of apples will lower your cholesterol and heart disease.
  3. It’s great for your Heart health. Numerous studies has connected apples to lower risk of death due to heart diseases and cardiovascular disease.  It is believed there are mutiple factors that contribute to this such as:
    • antioxidants found in apples
    • Helps prevent LDL cholesterol and lower cholesterol
    • Inhibits inflammation
    • Soluable fiber
  4.  It helps prevent and protect you against metabolic syndrome. Metabolic syndrome is symptoms that causes the body to function improperly increasing the risk for heart disease and diabetes. A study found that apple eaters has 27% less chance to have metabolic syndrom symptoms.
  5. Give you a boost. Apples contain an antioxidant called querctin, which helps make more oxygen for your lungs helping with endurance.  So, it’s a great preworkout snack.

This recipe has no refined sugar and is a great treat for this fall.  What is your favorite fall dessert?


Check out my Chai Spice Recipe!

Protein Pancakes


This is a sponsored post. I received this product in exchange for a review there are also affiliate links that I make a commission. I make a commission off the links in this post and am a Nuzest USA Ambassador. I’d tell you if I didn’t like it and why. My Full Disclosure Policy

Pancakes, Bacon, and Eggs are like our Sunday morning go-to. I usually make a double batch on the weekend and freeze them for the lil diva’s breakfast during the week. I place each one in between parchment paper, so they are easy to pull out and toast just like your convenient frozen pancakes already made in the store. It allows me time in the morning to provide them with a homemade breakfast in minutes.

I have never really liked pancakes, but my daughters do. After flipping pancake after pancake and not being able to indulge in anything with wheat, guess what I want, crave, obsess? Yes, pancakes. You always want what you can’t have well not anymore. These pancakes are so easy to make, delicious and don’t add extra time and a whole lot of ingredients to your regular breakfast routine. I even had them kid and husband approved, and they gave it a two thumbs up. Since finding out about my wheat allergy, I have been making a conscious effort to eliminate wheat in my diet. I just feel so much better and can get the full benefit of living a healthy lifestyle.

These pancakes are a great alternative to your traditional pancakes. Its a very simple easy recipe to follow and most people have the ingredients.  I prefer to use plant based protein powder, I use Nuzest Vanilla because I don’t do well with Whey because of my lactose intolerant and prefer not to have soy products. Nuzest Protein, is more  does not have lots of the artificial junk that can be found in most protein powders. Just as a personal preference. Like I said, these pancakes taste like the real deal. You can top them with your favorite fruit, nuts and I used Lakanto Maple Pancake Syrup, which is Sugar-Free, Calorie Free and tasted pretty decent its junk free made of Monk Fruit Sweetener. I have had sugar free pancake syrup before, and this is the best one yet.

Protein Pancakes

Protein Pancakes


  • 2 oz. Cream Cheese (I used Better- for-you Cream Cheese). @GoVeggieFoods
  • 2 scoop Nuzest vanilla protein powder.
  • 2 egg whites.
  • 1/4 tsp baking powder
  • 2 tbsp. almond milk


  1. Mix all in blender till smooth.
  2. Let sit 5 minutes and make pancakes as usual. Topped with Lakanto Pancake Syrup and pecans
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