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.

Happy New Year 2019!

Have you made any New Year resolutions?

Resolutions should be about action –what can I do now?

Turn resolutions into SMART goals by making it specific, measurable, attainable, relevant and time bound. "Now I will follow the program and become 20 lbs. lighter within the first 12 weeks of 2019!!"

Write your goal down and post it to your bathroom mirror and on your refrigerator door. Read your goal daily and see it coming true in your Mind. Focus on your goal every day and do what you need to do to reach that goal.

Follow these steps and you will find success.

Why we need fiber and where to find it.

Fiber is important to our bodies for digestion and the elimination process. Fiber can help reduce the risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer diabetes and heart disease. Fiber can make you feel full and you will consume less food.

Fiber is found in all plant-based foods including vegetables, fruit, whole grains, flax, chia, legumes, and psyllium.

There are two types of fiber, soluble and insoluble. Both fibers are necessary and each has its own function for keeping the colon clean, healthy and moving food through the system. Fiber requires water to move through the body. Drink several glasses of water throughout the day and with meals. For good health and to look and feel your best eat 21 to 40 grams of fiber a day.

Soluble fiber can be dissolved in water. It enters your digestive system as a solid and breaks down into a gel substance. It then binds with fats and helps break the fat down. Fiber helps control blood sugar by slowing the release of carbohydrates into the blood. Soluble fiber is found in oats, peas, beans, apples, carrots and citrus fruits.

Insoluble fiber doesn’t change when it enters the digestive system. It creates bulk by absorbing water and binds itself to soluble fiber. Insoluble fiber cleans the intestines. Insoluble fiber can be found in whole wheat flour, wheat bran, nuts and vegetables.

Some fruits that are high if fiber are: raspberries, blackberries, apples, pears, and blueberries.

Vegetables containing higher amounts of fiber are: avocado, broccoli, carrots, cauliflower, kale, peas, sweet potato, winter squash, turnip greens and artichokes.

Nuts and seeds are a good source of fiber as well as beans, oats, quinoa, flax, and chia.

To look and feel your best – eat your veggies!