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

Is CrossFit the answer?

Do I like CrossFit? Yes! Is CrossFit the answer to everyone’s needs? Probably not. In a bit we will break down the pros and cons of CrossFit, but first let’s define it. It is “constantly varied, functional movements done at a high intensity”. That is a great concept. My only issue with it is, CrossFit doesn’t own that concept. They don’t own the exercises that they use on their site. You can get a “CrossFit” style workout without following their site.  You can get that kind of workout by doing functional movements (talked about in my past blog).

How about this workout.

10 Pull-ups

10 Squats

10 Push-ups

10 Lunges

Is that a CrossFit workout? No because it’s not on their site (and you can’t use that word unless you pay them). Is it functional movement at a high intensity? Yes it is. See my point.

Pros                                                  Cons

A website plan to follow                     W/O proper form, you may injure yourself

Butt kicking workout                          CrossFit gyms are expensive

Scalable                                             W/O a trainer, how do you know how to scale?

It’s cool/new                                      Isn’t everything cool at first

In the end, they have it right. High intensity training is the answer. If you really want to try CrossFit, find a trainer. Let them program workouts specific to your abilities and level. They can also teach you proper technique. Don’t jump on their site and try to start right up. Also remember, they are just looking to make money like everyone else (P90X included).

Enjoy Life – Workout

Mandy

Functional Training

Functional training is the key to success. Functional training emphasizes the body’s natural ability and helps with muscular balance, joint stability and injury prevention. When done at high intensities, it can even help with fat loss.

Components

            -Based on everyday activities.

            -Individualized. Every body is different, and you made special focus in a certain

area.

-Integrated. You need variety in exercise that include flexibility, core, balance,

strength, power, stamina and endurance.

-Progression. You need to continue to push yourself to improve.

Here is a sample workout!

Run/jog/walk 800 meters (half a mile)

50 air squats

50 sit-ups

50 push-ups (on knees if needed)

Run/jog/walk 800 meters

This is a hard workout, but in some way it works your flexibility (range of motion on the squat), core, balance, strength, endurance and stamina.

Remember, you need to get comfortable with being uncomfortable.

Enjoy Life – Workout!

Mandy

Why do you workout?

Do you have a goal?

If you have something to train for, even if it is a local 5k or walk, you are more likely to get out and train. Know what you what the outcome to be. Do you want to just finish? Do you want to finish in a certain time? Do you just want to have fun and support a good cause? All are good reasons to participate, as long as it is your reason!

Why do you workout?

This is different than having a goal. This is what motivates you. A friend recently told me he runs so he can eat. Seems like a good reason to me. It may be because it helps you manage your weigh or stress. It may also give you alone time. How about your family? Do you want to be healthy for them? Again, whatever reason it is, just have one!

Enjoy Life - Workout!

Mandy

Traveling Must Haves

Anytime I travel I always make sure I have the following items:

Compression Tights - Great for flying or long car rides. Helps get more oxygen to the muscles witch reduces lactic acid build up. They also help prevent swelling.

Lacrosse Ball - I use this ball to keep the knots out of my back and glutes while driving. I sit or lean against it to work the small knots that build up after sitting for long periods of time. If I am not driving I will dig it into tough spots on my quads and calves.

Foam Roller - You should never leave home without this tool. Check out mobilitywod.com to see more ways to use this bad boy. Love it!!

Paleo Kit - You never know when you will get hungry. And you never want to be without something healthy. Looks weird, but tastes great.

Take care of your body so it can take care of you.

Enjoy Life - Workout!