Posts tagged foam rolling

“My Back And Shoulders Hurt” Circuit

0

Seems like I hear more and more from clients and friends that they have stiff shoulders and backs. This is the time of year when that type of things becomes more common.

Car trips for fall break and holidays, the stress of year end work, holiday stress, etc... When you sit in a car or at a computer for too long, you will experience pain, it doesn't matter if you have perfect posture.

The absolute best way to avoid this is to get up frequently throughout the day. Every 15 minutes if possible, but at least once every hour. Get up, walk around, and stretch.

Something else you can do that is very helpful is this quick circuit:

Upper back and shoulder stiffness
Upper back and shoulder stiffness

Thanks again YouTube for picking a super, awkward thumbnail of me. It takes 10 minutes or less to get through, but it will make you feel so much better. Give it a try some time!

1. 10 Band pull aparts (knuckles up)

2. 10 Band pull aparts (palms up)

3. 10 Dislocators (back to front is one rep)

4. 10 Rolls on upper back

5. 10 Rolls on each shoulder blade

6. Repeat the whole circuit 2 more times as time permits

Fairly simple, but very effective especially when you do it consistently. Hope it helps you!

Get a jump start on your results

1

jump-start Are you in a rut? Are you overwhelmed?

Does it seem like you have so far to go, what's the use in even trying?

I've been there my friend, it is a hard place to be in.You know how you get out of that place?

One action step at a time.

Below are 20 examples of what that one thing could be.

1. Get the junk food out of your house

2. Stand up for 5 minutes every hour

3. Avoid fast food this week

4. Eat one healthy meal today

5. Take a 10 minute walk

6. Use a foam roller for 10 minutes

7. Floss (it adds 6 years to your life)

8. Stretch for 10 minutes

9. No liquid calories today (soft drinks, alcohol, coffees, etc…)

10. Commit to one workout (I know a great boot camp if you need it)

11. Turn the TV off and go to bed on time

12. Take 10 minutes of absolute quiet by yourself to de-stress

13. Find someone who will keep you accountable (friend, trainer, group)

14. Go buy some new workout clothes or shoes

15. Write down your goals where you will see them daily

16. Rather than creating excuses for not getting healthy, create a plan

17. Start a sleep routine you will do every night

18. Eat a vegetable you've never tried this week

19. Do your measurements so you can see how far you are about to go

20. Get negative people (AKA energy vampires) out of your life

Pick out one thing from this list (or come up with one that resonates with you) and do it today. Sometimes all it takes is a little positive momentum to start something great.

The Feel Good Workout

0
Dogs-Feeling-Good     https://youtu.be/1rQVdgn38Uw

Some days you just don't feel like working out. There have been times in my life when that day was every day.

 

Maybe you are sore, or tired, or stiff, or short on time. That is where The Feel Good Workout comes in.

The workout consists of 4 different parts: 1. Cardio 2. Mobility 3. Foam rolling 4. Core

For this particular workout I chose jumping rope, third world squat, foam rolling my thighs, and a plank hold. Each exercise was for 30 seconds, with no rest in between.

 

The beauty of this workout is that there are infinite combinations you can use. You can go hard to make it more of a workout. Slow it down a little if you are looking to just loosen up your body and get some physical activity in that day. You can also change up the exercises every round. I used this as a warmup for my workout yesterday.

 

Choose whatever combination works best for you, give this workout a try, and let me know what you think!

Toasty Pants and Other 5 Minute Health Fixes

0

5-Minute-Fixes

It's a busy world we live in. When you get really busy, you become overwhelmed and a lot of things start eroding.Your health is usually the first thing to go, but is more important than anything else.

 

So I came up with 5 things you can do that take 5 minutes, but can improve your life. It can even add years onto your life!

 

1. Foam rolling

By spending just 5 minutes rolling around on a foam tube you will feel so much better. It is often called the "poor man's sports massage". Works out sore muscles and improve tissue quality.

 

2. Toasty pants

These aren't all scientific, this is just what I do. When it's cold outside like it is now, this can really help. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes. By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on raising your overall body temperature.

 

Great for having an excuse for walking around the house in your underwear too. If you're into that sort of thing...

 

3. Get up

This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you to get up. Your back, hips, neck, eyes, and energy levels will thank you.

 

4. Floss

 

Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.

 

5. Quiet

 

When was the last time you had 5 solid minutes of complete silence? You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare.

 

Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill.

 

You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.

It probably only took you about 5 minutes to read this, so now you have plenty of time to start putting these into your daily routine.

Got 5 minutes? Do one of these and make your life better

0

5MinuteFixes

It's a busy world we live in. When you get really busy, you become overwhelmed and a lot of things start eroding.

Your health is usually the first thing to go, but is more important than anything else. So I came up with 5 things you can do that take 5 minutes, but can improve your life. It can even add years onto your life!

  1. Foam rolling

    By spending just 5 minutes rolling around on a foam tube you will feel so much better. It is often called the "poor man's sports massage". Works out sore muscles and improve tissue quality.

  2. Toasty pants

    These aren't all scientific, this is just what I do. When it's cold like it is now, this can really help. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes. By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on raising your overall body temperature.

    Great for having an excuse for walking around the house in your underwear too. If you're into that sort of thing...

  3. Get up

    This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you. Trust me, I failed to do this one and paid for it.

  4. Floss

    Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.

  5. Quiet

    Let me ask you a question. When was the last time you had 5 solid minutes of complete silence?

    You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill.

    You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.

It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine.

5 minutes fixes for a more awesome you

0

 5 minute fix

This is a very busy time of year. When you get really busy, you become overwhelmed and a lot of things start eroding. Your health is usually the first thing to go, but is more important than anything else.   So I came up with 5 things you can do, that take 5 minutes but can improve your life. It can even add years onto your life!   1. Foam rolling Yeah I said it again. One thousand times I've said it and I will say it one thousand more. By spending just 5 minutes rolling around on this tube you will feel so much better I promise.   2. Toasty pants These aren't all scientific, this is just what I do. When it's cold like it is now, this can really help get you going. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes.   By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on your day. Great for having an excuse for walking around the house in your boxers too. If you're into that sort of thing   3. Get up This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn't know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you.   4. Floss Seriously! This doesn't even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.   5. Quiet Let me ask you a question. When was the last time you had 5 solid minutes of complete silence? You probably can't even remember. Between TV's, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels.   Turn everything off, tune everything out, put the kids in their sound proof room, and just chill. You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.   It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine. You have the time for whatever you make a priority.

No regrets, a life well lived

0
Research shows that 75% of people name their biggest regrets in life as the things they didn't do in life...not the things they did. This quote really speaks to that:   "Go to the effort. Invest the time. Write the letter. Make the apology. Take the trip. Purchase the gift. Do it. The seized opportunity renders joy. The neglected brings regret." -Max Lucado   Take a look around at a lot of our older population. There are too many people that are bed ridden and pill riddled. Don't let that be you!   Next time you don't feel like working out, think of the person in the wheelchair who would give anything to complain about running or lifting weights. Think about not just living longer, but better, healthier, stronger. Who wants to live stuck in a bed or chair? That is not living, that's just surviving.   Stop eating the junk food. Use proper portion control when you eat, especially if you eat out a lot. Cut down on alcohol intake. Do your cardiovascular training to keep your heart and lungs strong. Strength train so you'll be able to take care of yourself in your later years. Cut out cigarettes completely. Stretch, foam roll, or do yoga to keep your body limber so you'll be that spry, old person people are amazed by. Do something your future self will thank you for.   It's never too early or too late to start getting healthy, but the earlier you start the easier it is. Along the way you might just start looking better, but don't let that be your only motivation.   Exercise is as close to a miracle drug as you can get. Start taking it daily!   What is it you really want to do? Why aren't you doing it? Live without regret!

I am in agony! Solutions for sore muscles

3

The-kids-call-it-walking

Here's something you might find handy if you just started exercising or decided to pick it up a notch in your current program. My patented soreness solutions. (patent pending) This is also stuff you can do to try and cut some of the soreness off at the pass. Whatever that means.

The good news about being sore? It means you are making progress! The bad news? It is no fun. So here are a few ways to alleviate some soreness:

 

Drink water-The trainer's answer to everything. It does help to get rid of the toxins (like lactic acid) that are causing you to be so sore by flushing them out of your system.

 

Exercise-Kind of like the hair of the dog treatment for hangovers. Not that anybody in the camp is at risk for one of those, but you fight what caused your agony with more of the same. Exercise gets the blood moving and helps to work out the stiffness and soreness in much the same way that water does.

If you aren't working out the next day, at least move around a little bit and do some stretching. Trust me, the worst thing you can do is sit around and do nothing.

Recovery shower-Also called the contrast shower. You alternate 60 seconds of hot water with 60 seconds of cold water. It causes your blood vessels to constrict and dilate, which makes the blood vessels squeeze the toxins out. I feel like a million bucks after I take one of these, but my wife makes fun of me and thinks I am crazy.

If you want to try one, do about 4 rounds of hot, 4 rounds of cold, and make sure to concentrate the shower spray on the most sore areas. My biggest problem is taking a shower for 8 minutes, instead of the 3 I'm used to. Being bald has its advantages.

 

Dixie cupsicle massage-If you have any paper Dixie cups, fill a few up with water and freeze them tonight. When you wake up and you are speaking in tongues and wishing you had never heard of me and my exercises you can use them. Massage the frozen cup on your aching muscles and just peel away the cup as it melts. This can be a little messy, so just be ready.

 

Epsom salt bath- Since I don't take baths, I don't know about this one first hand. Some of the trainers I have worked with swear by this one though. Just spread the salts out evenly, let the water get hot, soak yourself until you are medium well.

 

Post workout nutrition-This is the time you HAVE to take advantage of. As soon as possible (ideally within 30 minutes) after you complete your workout you need to take in some high quality protein and some fast burning carbs (bananas, oatmeal, etc...) The ideal ratio would be 2 parts carbohydrates and one part protein. If you are going straight to work or somewhere you don't have time for a meal, a protein shake is always a good option.

Foam rolling-A foam roller is what some people call a poor man's sports massage. It is a piece of dense foam, that you roll over sore muscles to help break up lactic acid and scar tissue, which will help improve your tissue quality.

Every person should own this

0

The best and worst thing your IT bands will ever encounter

I am a huge proponent of using foam rollers. They are perfect for not only soothing sore muscles, but also for preventing injuries. In my opinion everybody should own one and use it daily. You will be amazed at how much better you will feel by spending 10 minutes a day rolling on a tube. The foam roller I use is from Perform Better. If you need one, I recommend the 3 foot long and 6 inches round one. They are currently $19.95, so the price is hard to beat. The thing will last forever too. Here is a link to Perform Better's foam roller. Perform Better Also, if you have a foam roller and are unsure exactly what to do. Here is a link to an exercise sheet to give you some ideas. Foam Roller Exercise sheet

Do this for 5 minutes and you can add 6 years to your life

1

Doing the opposite of whatever this man does also increases your life span

It’s a busy world we live in. When you get really busy, you become overwhelmed and a lot of things start eroding. Your health is usually the first thing to go, but is more important than anything else. So I came up with 5 things you can do, that take 5 minutes but can improve your life. It can even add years onto your life!
  1. Foam rolling- Yeah I said it again. One thousand times I’ve said it and I will say it one thousand more. By spending just 5 minutes rolling around on this tube you will feel so much better I promise.
  2. Toasty pants- These aren’t all scientific, this is just what I do. When it’s cold like it is now, this can really help. Throw your pants, socks, and the shirt you are going to wear in the dryer for 5 minutes. By the time they are done, you pull out the clothes, get dressed and you get a warm jump start on your day. Great for having an excuse for walking around the house in your boxers too, if you’re into that sort of thing.
  3. Get up- This one is pretty simple. Every hour, get up and walk around and stretch for 5 minutes. If you are the type that gets tied up in their work and doesn’t know what time it is, set an alarm to remind you. Every hour, do it. Your back, hips, neck, eyes, and energy levels will thank you.
  4. Floss- Seriously! This doesn’t even take 5 minutes, unless you have teeth like Gary Busey. Studies have shown that you can add 6 years onto your life by flossing. 6 years! Imagine the shuffle board domination you have to look forward to with all that extra time on the end of your life.
  5. Quiet- Let me ask you a question. When was the last time you had 5 solid minutes of complete silence? You probably can’t even remember. Between TV’s, radios, iPods, cell phones, and everything else silence is very rare. Take 5 minutes every day in complete silence. You will be amazed at what it can do for your stress levels. Turn everything off, tune everything out, put the kids in their sound proof room, and just chill. You can plan out how you are going to attack a problem at work, pray, meditate, clear your mind of all the junk, or whatever you choose to do. Works wonders for improving thought clarity as well.
It probably only took you about 5 minutes to read this, so you have plenty of time to start putting these into your daily routine. You have the time if you make it.
Go to Top