Foam Rolling #1

I have talked in the past about the importance of foam rolling. Foam rolling is a form of self-myofascial release (SMR), used to inhibit overactive muscles. Think of it like a massage. Every week I will try to post a new way to use your foam roller. Oh, and if you don’t have one, go get one or use the one at the gym.

Today we are going to focus on the IT Band. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It functions primarily as a stabilizer during running and walking, and can become irritated from overuse. People will usually describe pain on the outside part of the knee or lower thigh if they have a tight or overused IT Band.

Follow these steps!

1) Lie sideways with the foam roller under the side of your thigh (see picture below).

2) Roll between your knee and your hip bone.

3) Spend extra time on the more tender areas you encounter (usually 60 sec).

4) Use your top leg and foot against the ground to decrease the force if you cannot tolerate the pressure initially.

5) After a few days of rolling, your IT Band will loosen up and you should be able to tolerate full pressure (feet together off the ground).

Enjoy Life - Workout!

2012 Fitness Guide

Almost everyone indulges a little too much in December. It’s more about how you react afterwards. This IS going to be your typical New Year’s Resolution guide. But maybe this year it will sink in and stick around.

My first bit of advice is to make your goals realistic. Don’t tell yourself that your diet is going to be perfect, you will be at the gym 6 days a week and every morning you will get up early to walk the dog. For the average person, this won’t work. This year I will do a month by month guide for those looking to get in shape in 2012.  

January

1)      Control calorie intake. It’s simple, lower the amount of calories that you intake.

2)      Increase your protein intake. This will help build muscle and make you feel fuller after meals.

3)      Start strength training 2-3 days a week. This will help decrease fat and increase muscle.

4)      Start doing low impact cardio. Walk, bike or do the elliptical. Get your body moving.

5)      Think back to junior high gym class and start doing those stretches again. Mobility is extremely important.

Next month I will post our goals for February. If you have specific goals let me know and I can include some extra posts.

Also, check me out at Anytime Fitness in Columbia for great gym deals and personal training.

Enjoy Life – Workout!

Mandy

My Favorite Shoes!

These are my favorite shoes. Great for running and lifting!
http://www.youtube.com/watch?v=A5nos-8GNtU