Setting Goals

 Many of you have been on this journey for a while and some have just begun.  A review of setting goals is important to your success.  As you begin your journey to improved health and fitness you need to know where you’ve been, where you’re at and where you’re going. Once you’ve thought about it and have determined those points in your life I recommend writing them down.  This is an important step in measuring your progress as well as taking body measurements.  Ask yourself what the reasons are for wanting to make changes in your life.   Your feelings and attitude towards yourself now and how you want to feel and think about yourself in the future are important aspects of this journey and need to be written down. Once your goals are defined choosing the correct road to your destination will be more focused and easier. Make sure your post your goals where you will see them daily as a reminder. I recommend daily, weekly, monthly and yearly goals.  

What are some healthy snacks?

Snacks are definitely a part of a healthy eating plan, so be sure not to skip them. You don’t want to get too hungry between meals. They’re also important to keep blood sugar levels steady.

Indulging in a snack like a candy bar may feel good at the moment, but you may just regret it right afterwards. That could discourage you from making healthy food choices throughout the rest of the day. Don’t let that happen, forgive yourself and get right back on track.

Keep in mind that although some protein or snack bars might seem like healthier choices, if you compare the nutritional information, they really aren’t that much better for you.

Here are a few good snack options:

• String cheese

• Cottage cheese

• Greek yogurt

• Quality protein shake

• Peeled, hard-boiled eggs

• Red or green pepper slices

• Baby carrots

• Celery

• Strawberries

• Apples

• Nuts, 1 serving

Foam Rolling

Foam rolling is a form of Self Myofascial Release (SMR). It has become a popular form of self-massage used to reduce soft tissue stiffness that acts like a deep tissue massage. SMR techniques can be performed on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries, aid in post workout recovery and helps maintain muscular function. SMR uses your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility.

What are some of the benefits of Foam Rolling?

Helps correct muscle imbalances
Improves range of motion
Relieves muscle soreness by relaxing the muscles
Aids in preventing injuries
Gets rid of knots and tightness in your muscles
Reduces soreness from your workouts

Tools that are used for SMR are:

Foam roller
Foam ball
Massage sticks
Tennis balls
Golf balls
La Cross ball
Rolling pin
PVC pipe

When should SMR be performed?

Foam rolling should be done before you stretch and before exercise. It can also be done after exercise or any time your muscles feel sore. You can do it at the gym or if you have a roller at home you can do it while watching TV. Foam rolling can be done every day twice a day.

Who shouldn’t use SMR?

If you have hyper-mobility, varicose veins, injury, post-surgery, brittle bones, osteoporosis, osteoarthritis, spinal issues, difficulty in supporting your body weight with arms or legs or any situation where it may be contraindicated please consult your doctor before performing any SMR.

How to Foam Roll:

Foam rollers come in a variety of sizes and densities. If you are new to foam rolling or have extremely tight muscles I suggest you start with a softer roller or ball because foam rolling can be very painful!
To loosen tight muscles, slowly maneuver the roller or ball gently over the tender area. Roll back and forth across the area until you find the trigger point (most painful spot) hold for 30-60 seconds to release the muscle tension then continue rolling. Common muscles to release include the hamstring, quadriceps, adductors, hip flexor, TFL, gluteus and calves. I use a golf ball on my plantar fascia and a large roller on larger muscles. I use a tennis ball on my pectorals after lifting weights. It is important to remain calm and relaxed, taking deep breaths as you roll and when you find the trigger point. Avoid rolling over bony areas and stretch your worked muscles after rolling.

About the Author:

Maria Griffin
BSE, NASM CPT, CES, SFS, WLS, GS. A Sharecare Elite Trainer featured on Dr. Oz’s Sharecare.com website, Silver Sneakers, Fitness Coaching Specialist, Precision Nutrition 1 and Owner of Organifit.