Myofascial Release - What the Heck is it and Why YOU should be doing Foam Rolling!

I often have people at the gym ask me about "those long blue things" and ask me what they are for? 
They are referring to Foam Rollers (see pic), which we have at the gym.  I always make time to do a "pop-up" session for them and offer to show them a few basic moves to get them started and on their way to feeling great! 
Foam rolling has become the way to perform self-myofascial release—a fancy term for Self Massage and I guarantee you - it's the "cheapest" you will ever get!  I have been Foam Both Cliffie and I have been foam rolling for many years and it is "preventative medicine" as far as I am concerned - especially because I run so getting at my IT band (the fascia down the outside of your legs - hip to knee) is very helpful. 
I call it "Self-Love" because you can NEVER have too much of that! 

So WHAT is MyoFascia anyway ??

Fascia is a layer of connective tissue that wraps and connects nerves, bones, and muscles throughout the body. 

Think of foam rolling as actively ironing out your muscles, or more accurately, the fascia. 

You hear many people and you may have said this yourself.."I have a knot in my muscle"  Well, actually NO you don't - what you are experiencing is the Fascia strained and over contracting causing what we refer to as a "knot".  

Doing some Foam Rolling means you’re releasing fascia, which increases flexibility. It can help loosen up tight, hyperactive muscles; release trigger points (where you feel the pain and even scar tissue from prior injuries); improve blood flow and circulation; and stimulate the healing and recovery process; which means less DOMs (Delayed Onset Muscle Soreness) after your workouts. 

Some OTHER BENEFITS of Foam Rolling: 

• It corrects muscular imbalances, increases mobility and flexibility, and improves range of motion — all of which prevent common injuries. This also directly unlocks increased power and explosiveness, which produces better gains.
• It helps reduce pain. Specific rolling exercises can alleviate runner’s knee, plantar fasciitis, lower back pain, fybromyalgia, tennis elbow, shin splints, sciatica and other painful conditions.
• It can help to fix posture.
• It’s relaxing and can reduce stress — the mild pain and laser-like focus can help distract yourself from whatever’s on your mind!! Which is why I always do it at the END of my workout!
• *BONUS*: It’s a solid core workout — most foam rolling moves build core stability!

Experiment with different sizes as well - I would recommend the longer ones to start as they are easier to stay on and maintain balance.  Foam Rollers have also become more mainstream over the past 3 years and are easier to find. You don't HAVE to go to a Fitness store as they are sold at Winners, Marshall's, Canadian Tire etc. 

You will notice that the "nodules" are different sizes and some (see my Tractor Tire one) below are deeper grids which are for deep tissue massage. These ones are not for the faint of heart or beginner, so start with smaller nodes and work your way up if need be! 

YOU CAN EVEN TAKE THEM WHEN YOU TRAVEL !! 

This link below has some very basic beginner moves you can do on a Foam Roller: 

http://gethealthyu.com/foam-roller-moves-loosen-tight-muscles/#_a5y_p=3264477

So get ROLLING today!!   

'Peace, Love and Fitness' 

"Get a Grip" with Coach CA!

Metabolism Boosting Smoothie!

Give your Metabolism a Boost with this great Smoothie ! 

Ingredients

6 ounces vanilla nonfat Greek yogurt
10 almonds
1/4 cup broccoli florets, stems cut off
1 cup frozen strawberries
1/4 cup cannellini beans
3/4 cup iced green tea
1 teaspoon flaxmeal
1/4 teaspoon cinnamon

Optional : 

1/4 cup Liquid Egg Whites

1 Scoop Protein Powder

Directions

Place all ingredients together in a blender and mix well ! 

.

Why Taking Care of your Teeth and Feet will help YOU live longer !!!!

In a recent poll of the elderly and their care givers, they were asked...if they could go back and change something or had any regrets regarding their health, what would it be?   The surprising answer....Take better care of their FEET and TEETH !!!  (Bet you didn't see that one coming !)....but it's True! 

Many researchers believed many years ago that Gum Disease could lead to Heart Disease. While the two may not sound related, fast forward to the future and scientists now believe that the heart CAN be weakened by agents in the blood that respond to inflammation and guess what....Chronic Gum Disease produces constant inflammation.  So that "flossing" twice a day that your dentist gives you....yeah....it's worth it! 

Not only will it go a long way toward protecting your teeth and gums (and lowering your body's overall inflammation), it's also just plain old good hygiene ! 

If allowed to deteriorate, teeth and feet can cause misery and therefore poor health.  And if you smoke....quit NOW.  That alone causes major issues for oral hygiene among other health issues!

Poor Oral hygiene can produce tooth decay or worse the total loss of one's teeth..

Now let's talk about those "tender tootsies" !!  Most people only think about their feet when they want to get a pedicure or have to clip their toenails....but there is SO much MORE to think about !!! 

Not taking care of your feet can result in painful bunions, corns, warts and other podiatric torments that can make walking difficult, if not impossible.  What's more, the feet contain thousands of receptors  that help you to gain information about your whereabouts - literally !! 

Many of these receptors contribute to your sense of balance and and ability to walk. A whopping one-quarter of the bones in the body are located in the feet (or phalanges) !!! 

Your feet can also have a "domino effect" on the rest of the body.  Left untreated, many foot aliments can (like pronation issues - over and under) lead to both KNEE and HIP and Back issues later in life. 

I instruct ALL my clients to head to a sports store or Running Room www.runningroom.com and have their feet analyzed to make sure they do not have any issues and are fitted for the proper Running Shoes !!!  And don't even get me STARTED on high heels and the damage they cause!!!

Many people never consider the shoes they are wearing everyday can be the culprits to pain they feel later !  I rarely wear high heels nowadays due to that very reason.  And MY feet are happier because of it.  (and so is my lower back!). 

So don't feel guilty about getting that foot massage and examine your feet for strange moles and other skin discolorations.  Your feet can also be a site for skin cancer as well ! 

And don't forget, that together our feet and teeth are major connectors to the world around us! We use our teeth to obtain nourishment and our feet to navigate our paths through life. 

So DON'T forget them !!!  

"Peace, Love and Fitness" 

To Yogurt or Not to Yogurt....

Yogurts With More Sugar Than A Twinkie !

We all like to think of yogurt as a healthy breakfast, but as it turns out, many of the most popular yogurt brands have more sugar than a junk food you'd never consider eating.
Navigating the Yogurt aisle these days can be a daunting experience and confusing! 

The  US and Canadian Heart Association recommends that men eat no more than 36 grams of sugar per day, and women no more than 20.
One Twinkie makes a big dent in that recommended daily max, packing 19 grams of the sweet stuff. 
Many of the top-selling yogurts have even more.
Part of this high sugar count is due to sugar that occurs naturally in yogurt, but the amount of natural sugar varies dramatically, depending on the kind.  Lowfat yogurt, for example, is notorious for being high in sugar.   The first 17 grams of sugar per serving, in lowfat varieties, is naturally occurring lactose.   In original yogurt, it's common to see anywhere between 12 and 15 grams of natural sugar   The best option and what I recommend to anyone who asks is "going Greek."    Greek yogurt has as little as 6 grams in plain flavors.
What really ups the sugar, though, is what we put into that plain yogurt. Fruit, especially the syrupy kind mixed into store-bought yogurts, is a common culprit.  Plus, once you start throwing in candied nuts or sweetened granola, you've can quickly find yourself well beyond the sugar content of an entire Twinkie. 
If you're going to add toppings, always stick to a plain flavor, you can even add a little cinnamon to sweeten it up! 
But many would-be yogurt eaters will tell you they just don't care for the bitter taste of a plain scoop.  I get it, it CAN be boring but what I do is add a couple pieces of sliced strawberries and some cinnamon and it tastes more like a treat ! 
To make it more palatable, nearly all big brands, like Yoplait and Dannon, offer a large selection of fruit, and sometimes even dessert-flavored options. It's often these sweet additions that give the yogurts like the five below more sugar than a Twinkie.
SO READ YOUR LABELS!  And always check the "per serving" at the top for the container you are holding in your hand!  

Below some of these will look familiar to you as you stroll down the Yogurt aisle......

• Yoplait Original Strawberry
  Strawberry-flavored original Yoplait yogurt, despite being 99 percent fat free, packs 26 grams of sugar per 6-ounce container.

• Dannon Fruit On The Bottom Blueberry
  
  This blueberry offering from Dannon is proof that you should always check nutrition labels -- or you could end up with 24 grams of sugar per 6-ounce serving!!!!

• Activia walks a fine line with 19 grams of sugar per 4.4-ounce container of the blueberry flavor.     That's as much as a Twinkie, in a smaller-than-average serving size !! 

Educated Label Reading is very important and a must for anyone looking to make serious fitness and nutrition changes in their life!  Remember Nutrition is 60% of the puzzle when you want to reach your goals!  

Start checking out labels and you will be so surprised with what you learn!  Then share your new found knowledge with everyone you know!  Share the wealth of good health ! 

"Peace, Love and Fitness" 

Kale and Fruit Smoothie !

Kale and Fruit Power Smoothie

Ideally you want your breakfast to be around 350-400 calories especially if you are Active !  Snacks should be approx 250 calories based on eating 5-6 meals daily !

 

 

 

 

In a Blender or Nutribullet, layer and combine the following:

1 – 2 cups of fresh Kale

1 small chopped apple (optional to leave skin on – more nutrients if you do!)

½ peeled Lemon

1-2 cups of water, Almond Milk or Coconut Water

Ice

 

Modifications can include 0% Greek Yogurt, Protein Powder and Liquid Egg Whites

Strawberry Oat Bars !

NEW HEALTHY RECIPE !

Strawberry Oat Bars

 

Eat WellAlcohol-freeDairy-freeDried datesOatsSnackStrawberries MeatIngredients

·         1 1/2 cups pitted dates

·         1/4 cup raw macadamia nuts

·         2 tablespoons old-fashioned rolled oats

·         Pinch sea salt

·         1 cup strawberries, hulled and thinly sliced

Directions

1.     Pulse dates, nuts, oats, and salt in a food processor until combined.

2.     Press the date mixture into the bottom of a 9-by-5-inch loaf pan.

3.     Mash half the strawberries and spread on top of date mixture. Top with remaining strawberries. Slice into rectangles.

 

Dips vs. Kickbacks: What's The Best Exercise For Stronger Triceps?

It's an age old question - how to get well-defined Triceps? !  

 

It is one of the hardest spots for women to tone ! But you KNOW when you have them!  You can see and feel it!

Sporting strong, well-defined arms is a fitness aspiration of many, and to effectively target the triceps -- the muscles in the back of the upper arms -- many people find themselves torn between two common moves: bodyweight bench dips and dumbbell triceps kickbacks. To get insight on both of these exercises and evaluate the benefits and the potential risks of each move, check out below is what you should consider before making your exercise selection.  And remember, proper form is what it's all about !  If you are doing exercises and don't see results, usually your form needs correction!  Ask for help and make the most of your workout !

Bodyweight Bench Dips

 

A no-equipment exercise that can be done just about anytime, anywhere -- from the edge of your living room couch to the bench at the gym -- bodyweight dips offer many benefits. Slow controlled movement is key. You can make it even more challenging by adding a weight plate onto your upper legs.

A study by the American Council on Exercise (ACE) found this exercise to be

one of the most effective moves for eliciting a high level of muscle activity in the triceps, but that's not the only muscle it challenges. 

This functional exercise mimics everyday pushing movements like lifting yourself out of a chair, but it can put too much stress on the anterior shoulder, the most vulnerable and most often injured part of the shoulder.  Since it also increases shear forces in the shoulder joint and can add the potential for impingement of nerve endings, those with a history of shoulder issues or poor shoulder flexibility should proceed with caution.   First learn shoulder stabilization techniques so you can execute dips with proper form.

 

Dumbbell Triceps Kickbacks

 

 

 

A commonly-performed exercise that too ranked as one of the top three most effective moves in the ACE triceps study, kickbacks simply require a pair of dumbbells and are typically less challenging in terms of shoulder and core stabilization, making them a good choice for learning how to target the triceps.   However, like dips, form is imperative in order to reap the benefits, and the positioning of the body needed for this move may prove challenging for some.

The kickback requires holding the shoulders at the end ranges of extension, but many people have limited shoulder range of motion, especially if they work at a computer.  Many exercisers fail to lift their arms high enough during this movement. I see it all the time and then they wonder why they don't see any definition.    Your upper arms should be parallel with the floor.  Notice the straight arm in the picture.....you want to keep your back flat.

 

For bent-over kickbacks it's all about posture...keep your knees bent and back flat with slow controlled movments.....see below additional version of kickbacks.

 

 

 

 

The Bottom Line
Both exercises offer a great deal of benefits to those who have healthy, pain-free shoulders with good mobility.

 

To see if the moves are a fit for your body, do this test  Stand facing a mirror and hold your arms out to the sides. One at a time, extend each arm overhead and then bend the elbow, bringing the hand behind the shoulder blades.

 

 

 

 

You should be able to get your hand in the middle of the upper back as displayed in the picture above.  If you can't your triceps need development and also stretching !  

 

Overhead extensions target all three heads of the triceps in a more mechanically advantageous position.    Or do cable triceps extensions and lying triceps extensions -- commonly known as skull crushers (I do these).   Also keep in mind that any type of pushing exercise -- such as pushups and bench presses -- works the triceps.

 

 

There are many ways to work the triceps and they are the "badge" of a well defined arm - not just "guns" (biceps). 

 

"Peace, Love, Fitness"

Avoid these Elliptcal / Cardio Machine Mistakes !

The elliptical is a great cardio option for most people, especially those that either don't like the treadmill, or have knee/hip joint issues.

It is a low-impact activity that is not only easy on the joints but also easy to use. I only have one issue when it comes to the elliptical:    Most people don't use them correctly!

Don't Be One Of These People!

It never fails. No matter where I am travelling or even in my hometown gym, I always see them. They walk in to the gym, grab the remote, put their favorite TV show on and start happily peddling away on the elliptical.    And then there's me – huffing, puffing and sweating my butt off while running intervals on the treadmill, or doing resistance intervals on the elliptical.  
When I am doing my workouts, there is no way I'd be able to leisurely watch TV for an hour!

Actually, because my cardio is high-intensity, I only do about 20 to 30 minutes before I cool down, strectch and head over to the weights.    Almost 100 percent of the time, after I am done with my full-body workout, I'll look over at the elliptical and there they are, still peddling away without one bead of sweat on their brows!  BAD ! And a complete waste of time!

Another type of elliptical user not only watches TV but also chats to the person nearby or talks on the phone.   Some people do all three of these things at once!     If it isn't clear to you yet, seeing people "work out" in this way is a pet peeve of mine. When it comes to working out, my philosophy is quality, not quantity.

I just want to walk up to them and say: "You have made the commitment to come to the gym, and I commend you for that – but now you have to make it count!" Since I can't tell them, I will just have to tell you!   Make sure your workouts count and that you are not wasting your time!

The unfortunate thing is these people are all using the elliptical to get a cardio workout. The truth is they'll never see results working out in this way. Don't get me wrong, some exercise is better than no exercise but the fact remains: These people are not making their workouts count!
Follow these tips below to get the most out of your workout !

Be Fully Engaged
If you want to make sure your workouts really count, no watching TV, flipping channels, reading books or magazines, chatting on the phone, surfing the Web or having long conversations with the person next to you.
To get the most bang for your workout buck, you have to be focused on the exercise you are doing.  If you are not fully engaged, you will not work out to the best of your ability. The second you start to tune out, your legs will start to slow down. You might even notice the elliptical pause or turn off. Not good! Studies show that when you focus on your body and muscles you are working during your exercise, results improve !

Use The Resistance
Another common mistake people make is not bumping up the resistance.  Take the time to learn about the machine!  If you don't know, ask someone ! 
What I have noticed is people like to peddle the elliptical really, really fast. I imagine most people believe the faster they move their legs, the better their workout will be. With other exercises, this might be true – but not on the elliptical.
The rotating mechanism used in ellipticals is a flywheel. This means it can use momentum to spin itself around. With the elliptical, fast feet equals lots of momentum. This means your muscles don't have to work very hard to move the peddles around. When you bump up the resistance, your arms and legs have to work harder to keep the elliptical moving.
Some ellipticals also allow you to adjust the incline. This is another great option for increasing the intensity. If you can bump up both the incline and the resistance, even better!
If you make these few small changes to your elliptical workouts, I guarantee you will burn more fat and calories, and you will also see greater improvements in your fitness level.
The important piece to remember here is your exercise should be hard! So how do you know if it is too easy? If you can have a full conversation, read a book, flip channels on the TV or text and email on your phone, you are not working out hard enough!

Another great tip for the Elliptical is to pedal BACKWARDS!  It puts even more focus on your glutes (butt) and hamstring muscles.  Try the last few minutes of your workout going backwards at a lower intensity until you get used to the "new" movement.  Then try working it in to yout HIT training!  It works !

When I am at the gym busting out my intervals, I usually don't have time to talk to anyone !  There is no way I'd be able to talk back!  It also breaks my focus. Being in the "zone" is important for getting the most out of your workouts. If working out this hard doesn't sound appealing to you, maybe this next bit will.

If you increase your intensity, you can work out for a shorter period of time! Working out for an hour or two simply isn't possible at high intensities. The good thing is that you don't need any more than 20 to 30 minutes of high-intensity cardio to see improvements.
The elliptical is a great machine but it is often used incorrectly. If you remember to stay focused and increase your resistance, you will have more results in less time.

Mix it Up with the 10/10/10 Rule !   Sometimes doing the same cardio over and over can get boring - making you avoid the very thing that helps you stay fit!   If your gym has muliple cardio mahcines, try doing 10 min on one machine, and then 10 min on another one....before you know it you will have completed 30 min of cardio! 

Being able to work out is a privledge and most of us treasure our time. Being pressed for time means getting the most out of your workout.  Make it count ! 

"Peace, Love and Fitness"

Why Heavier Weights Will Make You Smaller, Not Bulkier

First things first: lifting heavier weights will NOT turn you into the Incredible Hulk! 
Many women are under this impression and avoid weights. 
Women do NOT have the same levels of testosterone as men for one thing so unless you are taking crazy and (dangerous!) supplements, it won't happen! 

In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you.

Sound like just what you're after?   Here are two important reasons to ditch the two-pounders and grab heavier weights.

• You'll lose weight faster: Who doesn't want to drop pounds the most efficient way possible?  Many trainers recommend this test: Whatever weight you're bearing now — if you're doing five pounds, if you're doing 10 pounds — if you're not tired by [rep] number 10, then you need to go a little bit heavier.   If you are consistently doing that, you're going to see changes in your strength and in your muscle mass.  More muscle mass equals more metabolism, so maximize your body's fat-burning potential by challenging your muscles with heavier weights. It is important to check this every two to three months (if you are already working out 3-4 + days a week).  Our muscles get "trained" very quickly so it is important to always challenge them in order to grow and improve.
• You can reshape your body: Cardio may help you shed excess pounds, but it's the weights that will help you sculpt the strong, toned look you're going for. You’re not going to change the shape of your body with cardio alone;  you’re just going to be exactly like you are but you’ll be a smaller version, all your original issues will be the same, everything will just be smaller.  A great recommendation is doing four weight training routines a week to sculpt and reshape your problem areas.

Of course, if you're not used to a weight-training routine, start small and work your way up to heavier weights; starting too heavy can lead to injuries that can sideline all your weight-loss efforts.

Here's a chart of common dumbbell sizes for beginners to help you get started; in general, aim for a weight that will fatigue your muscles in 8 to 12 reps.

Exercise	Part of body worked	Recommended beginner weight
Bicep Curls	Biceps: inside of the upper arm	Five to eight pounds in each hand
Lateral Raises	Deltoids and trapezius: shoulders and upper back	Two to five pounds in each hand
Upright Rows	Deltoids, trapezius, and biceps: shoulders, upper back, and inside of the upper arm	Two to five pounds in each hand
Shoulder Presses	Deltoids, trapezius, and pectoralis: shoulders, upper back, and upper chest	Two to five pounds in each hand
Chest Presses	Pectoralis: chest	12 to 45 pounds (body bar)
Triceps Kickbacks	Triceps: outside of the upper arm	Two to five pounds in each hand
Squats	Glutes and quads: booty and thighs	Zero (just your own body weight) to 45 pounds

Being toned is a great metabolism / energy booster and will also help keep your body strong which can also help you avoid injury.


So DON'T be afraid to lift ladies !


"Peace, Love and Fitness"

The Insanely Effective 15-Minute Workout

                 

Can you really get an effective workout in only 15 minutes?    You bet your abs you can ! AND you only need you and a set of light barbells.  Most of my clients say "I don't have time - and this should help prove that if you can get up 15 minutes earlier 4-5 days a week then YES you do!).

I began a workout like this a year ago when training for a triathlon and let me tell you - it works !

 

Maximize every second of your precious time with this simple plan that's as effective (if not more!) than most hour-long training sessions. The secret is that it combines two proven fat-loss techniques -- metabolic strength training and Tabata training -- into one super-focused workout.

 

First, you'll work every major muscle group to fatigue with a 10-minute strength circuit, and then you'll finish with the "Tabata top off," (another word for HIT) alternating between 20 seconds of maximum intensity and 10 seconds of rest, eight times.

There are two different exercises in the Tabata portion so you'll alternate for every set, meaning you'll do four sets of each move (8 sets total). Sounds like alot, but it goes fast!

 

How it works: After the one-minute warm-up, do each strength exercise back to back, performing as many reps as possible (AMRAP) in one minute. Perform the full circuit twice, and then move on to the Tabata top off. (this is "key" for making your muscles work hard).

Perform the first exercise at maximum intensity for 20 seconds, rest for 10 seconds, then move on to the second exercise and repeat. Do eight Tabatas (20 seconds on, 10 seconds off) total, alternating between the two moves for each set.

Having a stop watch or clock nearby will help as well !

 

You will need: Free weights (begin with 5, 7 or 8lbs) they don't have to be heavy.

• Warm-Up Exercise
  
  A: Stand with feet hip width, elbows bent, hands in fists in front of shoulders.
  
  B: Push hips back and bend knees to lower into a squat as arms reach overhead, spreading fingers wide with palms facing in. Press through heels to return to standing. Begin with a smaller range of motion, and as body becomes warmer, lower deeper into squat and reach arms further back behind head.
  
  Sets: 1
  Reps:1 minute
• Dumbbell Squat
  
  Stand with feet hip width, holding dumbbells by sides. Push hips back and bend knees to lower into a squat, reaching weights on either side of shins. Press through heels to return to the starting position and repeat.
  
  Sets: 2
  Reps: AMRAP for 1 minute
• Dumbbell Shoulder Press
  
  A: Stand with feet hip width, holding dumbbells with arms bent in front of shoulders, palms facing in.
  
  B: Brace abs in tight and extend arms overhead, pressing weights up, keeping palms facing in. Slowly lower the weights to return to the starting position and repeat.
  
  Sets: 2
  Reps: AMRAP for 1 minute
• Dumbbell Deadlift
  
  A: Grab a pair of dumbbells and stand with feet hip width, knees slightly bent, and palms facing thighs.
  
  B: Keeping spine naturally straight, brace abs in tight and hinge forward from hips, reaching dumbbells towards feet until chest is about parallel to the floor (avoid going below shin level to prevent back from rounding). Engage glutes to raise torso back to the starting position and repeat.
  
  Sets: 2
  Reps: AMRAP for 1 minute
•  
• Pushup (one of my favorites!)
  
  Begin in a full plank position with feet together, hands slightly wider than shoulder width. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. Widen feet to make it easier, keep feet closer together for more of a challenge, or modify by dropping down to knees if needed to finish the full minute.
  
  Sets: 2
  Reps: AMRAP for 1 minute
• Tabata Top Off 1: Sprint On The Spot
  
  Staying in one place, alternate driving knees up to chest and pumping arms as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top off 2: squat thrust up and over. Do 4 sets total, always alternating between moves.
  
  Sets: 4
  Reps: AMRAP for 20 seconds
• Tabata Top Off 2: Squat Thrust Up And Over
  
  A: Lower into a squat and place hands on the floor under shoulders. Jump feet back to a full plank position, keeping abs braced in tight.
  
  B. Quickly jump feet back into squat, bending arms by sides. Jump up out of squat and over to the left, swinging arms to help move body, landing in squat position. Immediately repeat to the other side. Continue as quickly as possible for 20 seconds. Rest for 10 seconds, and then do 1 set of Tabata top off 1: sprint on the spot. Do 4 sets total, always alternating between moves.
  
  Sets: 4

       So give this a try for two weeks and see the difference !

       "Peace, Love and Fitness"