The foam roll is a simple and inexpensive piece of equipment that I recommend for everyone.
It can improve performance, flexibility, function and reduce injuries ... and it only takes minutes a day.
And best of all, you can use it in your own home!
Self Myofascial Release (SMR) is what the foam roll is all about. It releases soft tissue by putting pressure with your body weight onto the foam roll, relieving joint stiffness, muscle tightness and tenderness. It can also be used as a warm-up and cool-down to your workout for exercise preparation and recovery.
You can also use tennis balls, soft balls, pressure with a thumb or pressure knobs with SMR.
Start by finding a tender area on your body. Hold it on the foam roll (or other SMR tool) for 10-12 seconds. Ease off, then come back to the area with the same technique 3-5 times until tenderness has subsided. Eventually you'll be able to hold the foam roll or tool on the tender spot for up to 1 minute.
If the area is too tender, you can add another roll, thereby dispersing your body weight over a larger area. You must keep your core engaged (tight) by pulling your belly button to your spine while using the foam roll.
SMR can be performed 1-2 times daily.
Don't perform SMR if you feel nausea, dizziness, pain (not tenderness), or if you have acute rheumatoid arthritis or varicose veins.
Thursday, February 18, 2010
Thursday, February 4, 2010
/ />Online Training
I have online training available, with videos of exercises for clients on YouTube. You must have a YouTube account and be a client of mine to view them.
The program is designed specifically for you, your goals, and your needs. The first step is a form that needs to be filled out that lets me know all of this.
I provide motivation, updates, and answer questions and concerns. Communication is very important for this type of training!
It's a great way to train long distance.
The program is designed specifically for you, your goals, and your needs. The first step is a form that needs to be filled out that lets me know all of this.
I provide motivation, updates, and answer questions and concerns. Communication is very important for this type of training!
It's a great way to train long distance.
Corrective Exercise Specialist
I've recently become certified as a Corrective Exercise Specialist.
This specialized certification is about correcting imbalances in the body.
First I assess the imbalances, i.e., muscles/tissue that are tight and muscles that need to be strengthened (weak). The picture demonstrates a frontal squat assessment.
From there, a program is developed to inhibit and lengthen the tight areas and strengthen the weak areas through isolated strengthening.
Once these areas are addressed, you're ready to integrate that into combined, more powerful moves.
How do you know if you need this?
Do you have low back pain?
Do your toes turn out when you're standing, walking or running?
Do you knees turn in when you squat?
Do you have plantar fascitis or 'flat' feet?
Do you have knee pain?
Do you have hip pain?
Do you have shoulder pain?
Do you have neck pain?
There are many other indications but these are the most common.
Any of these issues can be an sign of imbalances (overactive and underactive muscles) in your body. Only a proper assessment can determine this. Many people just assume that the above is part of aging, or their bodies are 'just like that', or 'have always been that way'. If the cause is imbalance, which it often is, it can absolutely be corrected.
Contact me for a free assessment!
If you are outside Colorado, I would need a video of you performing the moves (instructions included).
This specialized certification is about correcting imbalances in the body.
First I assess the imbalances, i.e., muscles/tissue that are tight and muscles that need to be strengthened (weak). The picture demonstrates a frontal squat assessment.
From there, a program is developed to inhibit and lengthen the tight areas and strengthen the weak areas through isolated strengthening.
Once these areas are addressed, you're ready to integrate that into combined, more powerful moves.
How do you know if you need this?
Do you have low back pain?
Do your toes turn out when you're standing, walking or running?
Do you knees turn in when you squat?
Do you have plantar fascitis or 'flat' feet?
Do you have knee pain?
Do you have hip pain?
Do you have shoulder pain?
Do you have neck pain?
There are many other indications but these are the most common.
Any of these issues can be an sign of imbalances (overactive and underactive muscles) in your body. Only a proper assessment can determine this. Many people just assume that the above is part of aging, or their bodies are 'just like that', or 'have always been that way'. If the cause is imbalance, which it often is, it can absolutely be corrected.
Contact me for a free assessment!
If you are outside Colorado, I would need a video of you performing the moves (instructions included).
Wednesday, February 3, 2010
Periodization!
Periodization is a planned and progressive method of changing your workouts.
This is the way I usually workout out.
Basically, it's starting at the Foundation and slowly progressing, usually in 3-4 months, to the Powerful phase.
First we want to understand why: if you work out in the same way all the time, your body will stop responding and progressing. This is a way to constantly challenge and progress your body in ongoing cycles.
Let's begin by understanding each cycle; these are cycles I use; understand there may be times you need to focus more on strength, or more on balance, or endurance. You can still work on these in cycles. The following is my usual focus, with a description of each cycle.
Foundation
This phase introduces you to basic movements you will be doing throughout your program (squats, lunges, lifts, chops). Even if you already know these moves, it's a good idea to constantly review and refine these basics; we can develop imbalances, and these moves will help you address them.
Stability
In this phase, your training intensifies to prepare you for working with more weight and building strength. The moves you're already doing will become more challenging.
Strength
Here you'll be building strength with heavier weights and lower reps. Form is extremely important to keep in mind here (but it is in every stage).
Stamina
In this phase you'll be challenging your stamina with the heavier weights you've been using. You will be getting used to a higher volume of hard work. This phase really kicks up your metablolism and muscle mass.
You will be doing more moves on one leg, or alternating arms, which will address imbalances.
Power
Many people think this is not an important phase, since they're not athletes. This phase will sharpen your reaction time, enable you to perform explosive moves, jump higher. We may not play a specific sport, but this is all useful in our everyday lives. It can, in fact, save a life. These moves will be done quickly, but form is equally important here.
This is the way I usually workout out.
Basically, it's starting at the Foundation and slowly progressing, usually in 3-4 months, to the Powerful phase.
First we want to understand why: if you work out in the same way all the time, your body will stop responding and progressing. This is a way to constantly challenge and progress your body in ongoing cycles.
Let's begin by understanding each cycle; these are cycles I use; understand there may be times you need to focus more on strength, or more on balance, or endurance. You can still work on these in cycles. The following is my usual focus, with a description of each cycle.
Foundation
This phase introduces you to basic movements you will be doing throughout your program (squats, lunges, lifts, chops). Even if you already know these moves, it's a good idea to constantly review and refine these basics; we can develop imbalances, and these moves will help you address them.
Stability
In this phase, your training intensifies to prepare you for working with more weight and building strength. The moves you're already doing will become more challenging.
Strength
Here you'll be building strength with heavier weights and lower reps. Form is extremely important to keep in mind here (but it is in every stage).
Stamina
In this phase you'll be challenging your stamina with the heavier weights you've been using. You will be getting used to a higher volume of hard work. This phase really kicks up your metablolism and muscle mass.
You will be doing more moves on one leg, or alternating arms, which will address imbalances.
Power
Many people think this is not an important phase, since they're not athletes. This phase will sharpen your reaction time, enable you to perform explosive moves, jump higher. We may not play a specific sport, but this is all useful in our everyday lives. It can, in fact, save a life. These moves will be done quickly, but form is equally important here.
Sunday, January 31, 2010
Wednesday, January 27, 2010
Functionality begins in the Core!
We know we need to be functional to keep our bodies strong so we can do the things in our lives that we love to do.
Let's go a little deeper now .... at the foundation of a functional body is the core. By core, I mean the muscles of the pelvis, hips, spine and rib cage. There are about 29 muscles making up the 'core'.
These muscles fall into two categories. The stabilizers, which are the small muscles close to the spine, and stabilize the spine and core. These include the transverse abdominis, the multifidus, and the diaphragm. The movers are the more superficial muscles which move the spine and core. They include the rectus abdominis, the erector spinae, and external obliques.
Without a strong foundation, a house would fall apart. Our bodies are the same, without a strong core and the ability to control our structure and stabilize the spine, we will eventually become impaired or injured. The core is the central link the kinetic chain of our bodies. It allows us to not only stabilize, but to generate and accept force. Don't think only athletes need that power ... you may need to quickly get out of the way of a moving vehicle, or quickly grab something heavy thrown at you!
Think about this:
*Nearly 80% of adults are affected by low back pain
*People who spend over half their workdays sitting in a car have a 300% increased risk of disc herniation
*43% of work-related injuries are sprain and strains, with over 60% involving the core.
The more time you spend at a computer or desk, the more you need core strengthening and stabilizing.
The basic plank is a good place to start for core stabilization and strength. See the video for tips on performing the plank.
Let's go a little deeper now .... at the foundation of a functional body is the core. By core, I mean the muscles of the pelvis, hips, spine and rib cage. There are about 29 muscles making up the 'core'.
These muscles fall into two categories. The stabilizers, which are the small muscles close to the spine, and stabilize the spine and core. These include the transverse abdominis, the multifidus, and the diaphragm. The movers are the more superficial muscles which move the spine and core. They include the rectus abdominis, the erector spinae, and external obliques.
Without a strong foundation, a house would fall apart. Our bodies are the same, without a strong core and the ability to control our structure and stabilize the spine, we will eventually become impaired or injured. The core is the central link the kinetic chain of our bodies. It allows us to not only stabilize, but to generate and accept force. Don't think only athletes need that power ... you may need to quickly get out of the way of a moving vehicle, or quickly grab something heavy thrown at you!
Think about this:
*Nearly 80% of adults are affected by low back pain
*People who spend over half their workdays sitting in a car have a 300% increased risk of disc herniation
*43% of work-related injuries are sprain and strains, with over 60% involving the core.
The more time you spend at a computer or desk, the more you need core strengthening and stabilizing.
The basic plank is a good place to start for core stabilization and strength. See the video for tips on performing the plank.
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