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Foam rolling is a great way to give yourself a mini-massage! It is a foam roller that allows the muscles to become relaxed when you roll it on a muscle that is sore--and stop near where there is slight pain. And hold it there until you feel a 'release.'
There are a bunch of resources online that you can look up for ways to foam roll--most places that feel really good are foam rolling the quads, hamstrings, glutes, upper back, and chest. You can use it to focus on any major muscle group. I suggest simply looking up quad foam rolling on youtube for example. There will be videos!
hope that helps! foam rolling has a lot of benefits--releasing some of the soreness, helping the tissue heal, recover from hard workouts, or runs! lots of great stuff! -
Thanks :) I do love my variety!
I actually have never worked with someone doing the Paleo diet. I've worked with gluten-free before, but not Paleo completely.
So sorry! -
Hey :)
I don't know what you mean by a "Clean Eating" diet, but yes, there are a few ingredients that aren't necessarily from the ground or from a tree. There are some vegan protein options that would be 'cleaner,' as in they have more natural ingredients.
However, whey protein has been shown to be most effective in building muscle when taken immediately following intense exercise. And I've found that to be true for me too. Although I eat as 'clean' as I can (mostly whole foods--from the ground/tree/or from a mother--) but I also do eat foods that aren't whole or clean. I live a balanced lifestyle, so it doesn't really matter much to me if I get a few ingredients in my life that aren't from the ground--I just don't consume very much of them. I use about 1/2 scoop-3/4 scoop whey in my 4 ounces of milk, so in the grand scheme of things, it's not a big deal.
Hope that helps! Once again though, I am not a fanatic about just eating vegetables & fruits. I eat a very balanced diet & am okay with fun foods like ice cream. ;)
have a nice weekend!
Annette -
Hey there,
I am so sorry to hear about your broken ankle! What a bummer!
I am not a physician, so I can't prescribe activities for you to do, but I could suggest talking to a doctor about it?
It also depends on your injury severity--some people have a large boot, and could do spinning with no resistance. Can you do that?
Also, have you heard of arm bikes? That would help get your HR up (and help you feel that 'cardio endorphin feeling')? You're right, upper body weights is awesome, but I could see how that wouldn't bring the same 'running or walking high'.
As just a bit of hope: injuries usually make us stronger after the fact, so if that provides any sort of consolation, then hopefully you don't hate me for saying there isn't much else I can suggest?
Hope you have a wonderful day and that your healing goes quickly!
Annette~ -
Hi :)
Chest press is actually often done & taught wrong. When I worked with a national trainer a few weeks ago, she told me I was bringing the bar too low on my body (so almost below bra line), which was making my elbows go in a bit, & yes, was causing a bit of funky pain in my shoulder. Once I fixed that, my chest has been on fire ever since! She fixed my technique slightly by saying a few things & I've added in some things that I already knew (sharing with you so you get these tips down):
1. make sure your hands are wide (pinkys are close to the plate)
2. elbows go WIDE as you bring the bar down
3. the bar stops at mid-chest level --so this is nipple level
4. your elbows STOP at bench top level (too low & you'll engage your shoulders/.biceps/etc to help get the bar up, and will not feel sore in your chest because you've recruited more muscles. You WANT to keep the load in the chest muscles & not really anywhere else. When we bring the bar toooooo low, we're taking the load out of the pec muscles (the place where your instructor says you'll feel it), and thus you won't feel the right burn
5. Keep your abs braced & your lower back to the bench to keep the body still & locked down
6. have enough weight on your bar that you are close to almost not being able to push it back up by the last few reps. <---this is often a reason why people don't feel it....they're cheating themselves by not loading the bar enough. With that being said though, make SURE you get the technique & form first before adding more weight!
7. As you push the bar up, think about squeezing your elbows in <--this too will keep the chest/pec muscles engaged
Hope that helps! Happy PUMPing!
AP -
I would definitely recommend BP to beginners! Just MAKE sure you tell the instructor beforehand that you're new, so she/he can 'watch' out for ya. Also, give BP 3 chances before you make your decision--and try out different instructors too! The class is always similar (some different moves, choreo, and music) but the instructor will MAKE the class. I am SO excited for you!
Also, a tip, for your first time, go lighter on the bar. Get the technique & form down first. You can always come back and add more weight!
ENJOY! Would love to hear about your experiences! -
I don't really believe in 'restricting,' per say, but if you're looking to lose weight, amp up your fiber & protein (you can switch some of it out with carbs).
Most of the time we feel hungry when 1.) We're not getting enough water (so HYDRATE, hydrate, hydrate!!) 2.) Our meals are too small or we're not getting much protein in our meals (so amp up the protein!!) 3.) We're skipping the healthy fats (major no-no. GET those bad boys in! Like nuts, seeds, avocado, etc.) or 4.) We don't sleep enough. (go to bed a few minutes earlier each night to help the body get used to it)
So check on those things on the days you feel extra hungry.
best,
AP -
move twice!
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Yes, you can refrigerate it! I usually make double & freeze it actually. So much easier the next time around!
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Hi there. Thanks for your interest, but I am not taking guest blog posts right now.
Have a nice day! -
Sorry! I just got this! Darn spam folder!
Some people do have sensitivities to wheat and/or gluten, which makes them hurt & feel uncomfortable....so if this is something you've experienced, I'd recommend seeing a physician. As for a 'diet' reason, there is no reason to cut out wheat--if you do want to lose weight, I would just reduce portion size and/or replace some of the complex carbs (whole wheat bread, etc) with protein type foods. I've lost weight while still eating the amount of wheat I want. :) Everyone is different, so check with a doc if you experience pain or GI issues after consuming wheat.
Hope that helps! -
Hey there! I would love to answer your question.....is it alright if I do this as a blog post? It'll be Wednesday or Thursday. Thanks! :)
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Exercise regularly! And eat a healthy diet.
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No one is beyond help. I can assure you that! :)
I would speak to a specialist in your area so you can have the one-on-one attention you deserve. But a few pointers (I am not a doctor, but I do know a few things):
1. Your 'metabolism' can be 'saved' or changed. When you feed your body the right foods and you lift weights, you can 'restart' the metabolism. This is what I did & have been super pleased. It's not an easy road, but it's worth it. Try to get in as much whole, natural foods as you can, and try to skip over most of the 'junk'
2. Living in a thankful attitude does wonders. So does writing in a journal, talking to a friend, or sharing your feelings with someone you can trust.
3. An ED does require medical attention, so if you feel you've tried everything, I'd go there, for sure.
4. Remember that you are worth it. Your worth is not based off of weight, or jeans size, or what food you do or do not eat. You are SO much more than all of that! Try to keep that in mind, and see how that changes your thought process.
All the best to you!
-Annette -
Hi there!
That is great :) There are lots of different PT programs out there, for sure, so I would suggest doing your research. What type of gyms do you want to work for? What kind of clientele do you want? Each program kind of focuses on different things. Some great programs are ACE, ACSM, NESTA, and NASM. Also, consider how much time and money you want to spend on it. Some programs are all about taking your money (they just are, sorry), and some are really about giving you the education and help you deserve. I can't decide for you, so I would ask around the gyms and trainers you know what they did, how, why, and if they liked it. I really like ACSM and NESTA personally.
Cheers! -
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Hi there :)
We all over eat once in awhile, but there are a few things that may help to 'get back on track' if that's what you'd like to call it:
-drink lots of water
-focus on eating lots of fruits & vegetables <-fiber, water content, vitamins, minerals
-try to reduce added sugar anything...that just feeds off of each other leading to more added sugar
-eat good amounts of protein <--this will help you feel fuller longer
-get at least 8 hours of sleep...our hormones do have a lot to do with overeating, so go to bed & sklp that night's snack (esp if usually sugary) if needed
-enjoy the moments (relax!!)
-take the stairs (any steps count! better than sitting on your bum)
-regularly exercise to feel good (don't over do it)
Have a great day!
-Annette -
relaxing
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GREAT job on losing that weight!
Stomach issues can be caused by a variety of factors including (but not limited to) pre-race fuel, previous days' eats, intestinal disorders that might not be diagnosed, stress, dehydration, improper running form or postural imbalances, and 'bathroom' issues.
Please check on all those areas--do you know what's best to eat for YOU before running? Do you drink enough water? Have you been to a doctor lately to check on intestinal issues? Are you unusually stressed or haven't been sleeping well? How is your posture (this can mess with our systems, believe it or not)? What about muscular imbalances--have you had those checked out?
I am not a doctor, nor am I running expert, but all those areas could be contributing to those issues. I know for me, when I run too long & don't get enough water, I have 'stomach issues.' I also can't eat certain foods before I run. It definitely takes patience to figure out all the factors, but I encourage you to check into each of those if the stomach issues don't subside soon.
All the best!
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