FOAM ROLLING - IT'S A GOOD THING!

Foam Rolling has many potentially valuable effects for the general population. One of the greatest benefits of foam rolling, also known as self-myofascial release, is to decrease lactic acid pain that can be experienced during a workout. The irony of foam rolling is that it can be quite painful, at least when you do it inconsistently or are just getting started with a Foam Rolling regimen.

With Foam Rolling you need to start appropriately. Starting with your iliotibial band with both legs stacked is probably not going to work well for you. You want to start with one leg and progress to two over time, as your pain tolerance increases (or better said, as your soft-tissue extensibility improves).

Foam rolling may help promote muscle balance around a joint if you first inhibit a short, tight, strong muscle and then immediately activate a long, flaccid, weak muscle on the opposite side of the joint. In layman’s terms, you soften the “tight” tissue and tighten the “soft” tissue.

FOAM ROLLING: IT’S A GOOD THING!

Though pressure is needed and it can be painful, too much pain is not a good thing. You need to do it properly so you do not create subsequent inflammation. Think of the foam roller as just another tool in your toolbox. You need to use it just as you would any tool. If you use a sander to smooth a piece of wood, you don’t sand too long or hard in one spot.  So like the sandpaper, just a few strokes with a foam roller may be enough.

If you do decide that the foam roller is a good warm-up tool, it doesn’t mean that you should use it on every muscle if the muscle doesn’t need to be rolled. A good rule of thumb is when you find that foam rolling is no longer painful, stop doing it before a workout. At that point you would use foam rolling as a separate restoration method as its own regimen for some relaxation later at night, but not before you train.

FOAM ROLLING: IT’S A GOOD THING!

As a restoration or training method, you need to determine what works well for you. You must always keep in mind that what works well for you today may not work well for you tomorrow. So, go ahead and experiment with foam rolling during your warm-ups. Once the pain of foam rolling diminishes, you will then move into using as its own regimen and not prior to training. 

101 HEALTHY SHAKE RECIPES 

See Big Results with Small Changes

People who want to lose weight, be better athletes, gain muscle, and more want to see results. Results can come without a lot of big changes. You canSee Big Results with Small Changes. As Darren Hardy says, many small changes will compound into the large change you are looking for. Whether you’re just getting started or a seasoned fitness person, you will See Big Results with Small Changes when you follow these few ideas.

SEE BIG RESULTS WITH SMALL CHANGES

Nutrition is 80% of a healthy lifestyle, so nutrition is the best place to start so you can See Big Results with Small Changes.

1. Reach for mustard, hot sauce, and salsa instead of ketchup, mayo, or sour cream for fewer calories, more nutrients, and less sugar.
2. Eat slowly. It takes your body 20 minutes to realize it’s full. Eating slower will help stop you from overeating.
3. Use Avocado instead of butter or mayo on your sandwiches. It’s full of healthy monounsaturated fat and fiber.
4. Replace refined carbs (like white rice or enriched pasta) with whole grain versions. Whole grains have more fiber and more nutrients and absorb slower. This keeps your blood sugars more even and provides longer-lasting energy.
5. Dump the sugary drinks and diet drinks. You’ll save hundreds of calories and won’t be drinking chemicals.
6. When cooking use extra virgin olive oil instead of butter. It is heart healthy and doesn’t leave by products when it is heated
7. Dedicate 75% of your plate to vegetables and the remainder to whole grains and lean proteins. You will feel more full and provide your body with necessary vitamins and minerals.

See Big Results with Small Changes in daily life can also have a huge impact.

1. Sign up for an athletic competition or event. Having an event to work towards can really keep you motivated.
2. Plan a fun activity, like a hike, group run, bike ride, or snowball fight. Activities and laughter with friends and family have an impact on your health.
3. Get proper sleep! 7 to 8 hours of sleep will help your muscles recover faster, your brain work better, and you are more likely to not overeat.
4. Go the distance. Take the stairs! Park farther from the entrance! Your body wants you to be moving, plus that means more calories burned.
5. Keep your workout playlist fresh. Fresh music keeps the brain happy and you going.
6. Move while watching TV. Do push-ups, crunches, squats, or stretch during commercials. These mini works provide extra calorie burn and feed your brain with chemicals it needs to function better.
7. Reward yourself with clothing or new fitness gear when you hit milestones. Train your brain to stop rewarding your body with food.
8. Wear a pedometer. Blast belly fat by moving 10,000 steps per day, or approximately five miles.