Posts tagged "performance"
“The Roller Of Doom” After 3 seasons, I FINALLY got to the point where I can watch Walking Dead and still get a good night’s sleep. Generally, cool with zombies, vampires and other scary creatures now. But this? THIS TERRIFIES ME, lol. Having an averse physical reaction JUST looking at it today. Oh, the PAIN. IT Band torture. Hurts soooo good.  :) I sometimes get asked about the ridges in this model: it’s for extra DEEP tissue massage. And yes, terrifying, lol. Beginners can start with smooth rollers (less expensive), but I swear, NOTHING beats the Rumble Roller for MY body. It’s intense, but so very effective (really opened up my back and shoulders). QUICK TIP for all you rollers out there - there’s a lot to be said about the recovery benefits of this tool. But despite claims to the contrary, it’s NOT the best idea to roll when you’ve just finished a HUGE workout (or are suffering SEVERE DOMS -delayed onset muscle soreness- after a tough strength session). It’s true that massage can alleviate soreness, but it can also further damage muscles that are trying to repair themselves - no good (kind of like massaging a bruise). Regular soreness is fine, but f you’re REALLY sore, wait a day before rolling yourself out to minimize damage TO the muscle. My massage therapist won’t even touch me if my back is super tender from a workout: her fingers may do damage to those tiny muscles that I just “ripped”. Waiting a day means I’m still sore, but the muscles are usually repaired enough to withstand the massage without further damage, making the release more effective. (New to foam rolling? This is a pretty handy beginner routine from Tone It Up) Anyone else have a foam roller? How do you like yours?

“The Roller Of Doom”

After 3 seasons, I FINALLY got to the point where I can watch Walking Dead and still get a good night’s sleep. Generally, cool with zombies, vampires and other scary creatures now. But this? THIS TERRIFIES ME, lol. Having an averse physical reaction JUST looking at it today.

Oh, the PAIN. IT Band torture. Hurts soooo good.  :)

I sometimes get asked about the ridges in this model: it’s for extra DEEP tissue massage. And yes, terrifying, lol. Beginners can start with smooth rollers (less expensive), but I swear, NOTHING beats the Rumble Roller for MY body. It’s intense, but so very effective (really opened up my back and shoulders).

QUICK TIP for all you rollers out there - there’s a lot to be said about the recovery benefits of this tool. But despite claims to the contrary, it’s NOT the best idea to roll when you’ve just finished a HUGE workout (or are suffering SEVERE DOMS -delayed onset muscle soreness- after a tough strength session). It’s true that massage can alleviate soreness, but it can also further damage muscles that are trying to repair themselves - no good (kind of like massaging a bruise). Regular soreness is fine, but f you’re REALLY sore, wait a day before rolling yourself out to minimize damage TO the muscle.

My massage therapist won’t even touch me if my back is super tender from a workout: her fingers may do damage to those tiny muscles that I just “ripped”. Waiting a day means I’m still sore, but the muscles are usually repaired enough to withstand the massage without further damage, making the release more effective.
(New to foam rolling? This is a pretty handy beginner routine from Tone It Up)
Anyone else have a foam roller? How do you like yours?
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Yo- GAHHHHHH…. Why Adding Just A Little, Goes A Long Way

Yo-GAHHHH….

I’m by NO means a spiritual yogi (though I totally get that “zen” feeling. I just get it from burpees, lol). I’m the girl giggling in the back while everyone is Oh-mmming, and who can’t stand spending the last 5 minutes in Corpse pose (lying still is just NOT my thing).

BUT, that doesn’t mean I don’t love the benefits of practicing yoga regularly. Adding it to my weekly routine has VASTLY improved my technique, form and performance in every area of fitness I can think of. I can squat deeper, my balance improved, my stabilizers are strong, my hips and my back are more flexible and even my pushups/plank improved with regular yoga.

If you’re new to yoga, I recommend taking a few classes to get used to the terminology/form/technique etc. It’s easy to injure yourself without modifications and an instructor can guide you through beginner poses better than a DVD can. BUT, if you are somewhat familiar with the terminology and classes aren’t your thing, there are THOUSANDS of yoga workouts, FULL ones, available for FREE on Youtube.

Tip: before doing a yoga workout or DVD, watch it first and give yourself permission to press pause, rewind etc. It’s tough to keep an eye on the instructor when you’re upside down, and you want to make sure you’re doing the poses correctly. As you get used to it, it becomes easier, but at first give yourself the upper hand by reviewing the flow before you start.

Some of my favorite online Yoga workouts (usually do 2-3 a week)
Quickies (5-10 minutes)

Stability & Balance

Total Body Yoga (Tara Stiles)

Lower Body Strength & Tone

ra’yoKa Yoga

Energy Flow

Full (but short) Workouts (15-20 minutes)

Yoga For Weight Loss (Sadie Nardini)

Yoga Detox

Yoga For Tension (hamstrings & shoulders)

Yoga For Strength

Yoga For Recovery (runners)
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5 Pre-Run Poses For maximum benefit, complete the entire sequence in order and hold each pose for 5–10 deep breaths, engaging the muscles you need and relaxing the ones you don’t. Instructions & modifications here.

5 Pre-Run Poses

For maximum benefit, complete the entire sequence in order and hold each pose for 5–10 deep breaths, engaging the muscles you need and relaxing the ones you don’t.

Instructions & modifications here.

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