The Benefits of Self-Myofascial Release (SMR)

We all know that stretching is an important part of any exercise routine. Flexibility is important because it allows us to increase our range of motion for a movement while creating less injuries and decreasing sources of pain in the body. I have had many clients, especially those 50+ who complain of back pain, knee pain, shoulder pain, etc. Most of the time it's due to a lack of flexibility and an increase in tightness in their body.

Although there are many types of flexibility training, one that I recommend to just about everyone is Self-Myofascial Release with a foam roller. SMR helps breakdown the fibrous tissues called fascia in the body. I like to think of fascia as the layer on top of the muscle that I need my clients to breakdown. If the fascia is tight or tender due to stress or trauma the body has endured then it puts pressure on the joints and it becomes harder to stretch the muscles lying underneath it. In order to loosen the fascia we need to give it some light to moderate pressure and allow it to release which makes the body to become more mobile. This therefore increases flexibility and range of motion all while decreasing pain.

SMR is simple and easy to do with a foam roller. You can purchase one at any sports store or buy it from Amazon for about $25. I usually recommend this size and density. The pictures below show the best uses for this piece of equipment. These exercises can be done before and/or after your workout as well as every day or every other day. You'll see your body getting lower in a squat. You'll feel less pain in your back and knees. The best part is you'll start to feel like you're moving with better ease. Although the body will feel tender at first and it may be a harder adjustment for those that are very tight, I promise it will make your body much more efficient in your daily activities. If you have any questions or want to learn more, please feel free to contact me on my facebook page at e Motion (The Dance and Fitness Studio for Adults).







Photos: http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

Personal Training - Why is it helpful?

You've heard about personal trainers. You may have worked with one or have seen the ones on Biggest Loser. How do you know if you need a trainer? Here's an easy check list to see if a trainer is right for you.

* You need accountability.
* You need motivation.
* You have an injury and are not sure how to get back into fitness.
* You've never worked out before.
* You need someone to watch your form and prevent you from getting hurt.
* You need someone to take your body and your training to the next level.
* You have medical issues.
* You're training for an event or competition.

Personal Training doesn't have to be 1 on 1 two times a week. It can be done with a partner or a small group. It can be once a week or once a month with workouts written for you. Whatever you need to get your body and fitness to the level you desire, a trainer is a great way to get started. Decide what you need and let me help you get closer to that goal.

Cut Calories and Burn More Calories in 2011

It's this time of year people start to head to the gym and go on a diet. Yet, within a few months, most people forget about their new year's resolution and go back to their old habits. Isn't it about time your health stops being a new year's resolution and starts being #1 on your priority list of life?

Don't always have time for the gym? Try some of these methods through out your day and see how your body starts to change. Small changes every day are the key to successful weight loss and a healthy body.

10 ways to cut calories from your day:

1. Drink water instead of soda.
2. Use a non stick olive oil cooking spray instead of butter.
3. Have non fat Greek yogurt with fresh berries instead of ice cream.
4. Have grilled chicken instead of breaded.
5. Eat only half of your dinner at a restaurant & take the other half home.
6. Substitute whole grain rice for white rice.
7. Skip the bread basket and add a salad to your restaurant meal.
8. Order thin crust pizza instead of deep dish.
9. Bring your own air popped popcorn to the movies.
10. Get 8 hours of sleep to prevent eating more when you're tired.

10 ways to burn more calories in a day:

1. Take the stairs instead of the elevator.
2. Park your car further away from the grocery store.
3. Start and end everyday with 1 minute of jumping jacks.
4. Take a walk with a loved one after dinner.
5. Practice squat form every time you get up & sit down in your chair at work.
6. Make it a habit to get up and walk around for a few minutes every hour.
7. Wear a pedometer and make sure you get your 10,000 steps per day.
8. Stand on 1 leg while you wash the dishes.
9. Babysit or play with your kids for an hour.
10. Perform lunges or sit-ups during commercials.

Being healthy and fit isn't just about the 1 hour you spend at the gym, it's about keeping a healthy and active lifestyle all the time. Put your health first and you'll feel better, look better, and gain a whole new level of confidence.