If you push yourself in your workouts, you know what sore muscles feel like. And you know that there's a difference between being satisfyingly sore (so you know you worked hard) and being so sore you can't sit down on the toilet without a loud groan and a thud. And forget getting up -- if you don't have a counter or something handy to help you rise, you're in trouble.

I'm not shy about using a muscle rub -- Ben Gay, Nuprin, whatever's available. Even though it stinks -- sometimes, a girl just needs relief.

There's a new product available from Sweet Grass Farm called Spring Chicken Muscle Rub. It smells like cinnamon and is made with pure cassia, peppermint essential oils, and heat expressed calendula oil. Basically, all kinds of good stuff to help you soothe your poor, overworked muscles. And, you can get a 2 oz. jar for just $7.95.

Do you have a favorite muscle rub that provides relief? Or are you going to give this a try?

Tomorrow is the deadline for my book, The Everything Flat Belly Cookbook. I'm thrilled with Adams Media for hiring me to write it but on occasion, my body has been very angry at them for giving me such a tight deadline. This uber short deadline has caused little Miss Fitzness Trainer to sit for 12 hours at a time with my head buried in my laptop quite often. My brain is thrilled, but my back has been bummed.

The only reason I've survived is because I'm already really good at taking care of my body. I've never had to sit down for such long periods of time as a requirement of my job, but when the side effects of doing so set in ... I knew how to respond.

I imagine a lot of you are stuck at a desk for hours on a daily basis. I feel for you. I also have some ideas to help you survive it without all of the stiff, achy and strained body parts.

I have been sleeping in ecstasy for the past few weeks. Yes. I have a Sleep Number Bed. Not only do I have a Sleep Number Bed, but I have the new kind with Memory Foam on top. Mmmmmm. It's amazing. In fact, I didn't realize how poorly I was sleeping until I got this bed.

I value sleep. I'm a fitness trainer, fitness enthusiast, mother of two and writer of far too many things. I need to sleep, and I need to sleep well in order to accomplish the ridiculous amount of tasks that fill my days. Are you familiar with this insane style of living? I bet many of you are.

Sleep is such a powerful tool. In fact, it's a requirement for professionals and parents and growing children too. Think of it this way. Exhausted people don't work out. Those running on fumes struggle to achieve the bare minimums of each day and then toss and turn at night, unable to get to sleep quickly. Sleepless people tend to eat poorly and gain weight as a result as well. The bottom line? Quality sleep is a crucial component for vitality, fitness and success.

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Ok women, 'fess up. Often when we're at the doctors, we don't bring up certain things that we wanted to, either because we're embarrassed, we don't want to waste the doctor's time or ... we're scared. But our doctors are there to help and it's important that we bring up what's bugging us before it's too late.

Shape Magazine has put together this list of the top things that you should tell your MD:

• What herbal remedies or vitamins you're taking: So-called 'natural' remedies may seem harmless but they might not mix with other medications you're taking
  
• That you're planning to get pregnant: Your doctor can help make sure you're physically ready for pregnancy and can make suggestions
• That you're a social smoker: You doctor needs to know this to be able to properly screen and treat you
• If sex is painful: It shouldn't be ... try to be specific about the pain so your doctor can get to the bottom of it
• Whether or not you use tanning beds: Your doctor will be able to better screen you for skin cancer
• That your knees are stiff when you get out of bed: It could indicate something more than just an intense workout or old age

Are there things you're afraid to tell your doctor?

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Winter is a great time for skiing and snowboarding, but unfortunately along with winter sports come winter sports injuries. Twisted and sprained joints, usually the knees and wrists, can range from mild to severe. If you get hurt on the slopes, remember this acronym: RICE. R= Rest the injured area, I= Apply ice, C= Use compression, and E= Elevate the affected area. When the injury is still fresh you want to avoid inflammation, so stay out of the hot tub and take an anti-inflammatory, like ibuprofen.

How do you know if you need to see a doctor? If the injured joint swells and/or you don't have full motion you should seek professional help, or if it isn't getting better after a couple of days. But what's the best thing for winter injuries? Do what you can to minimize the damage, or even avoid getting hurt altogether by taking what precautions you can -- like doing certain exercises well before you head outdoors and scoping out the slopes so you know the terrain.

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