Tag Archives: Foam rolling

Day 13

31 May

Good morning! The day is already going to be great since the sun is shining, compared to yesterday’s downpour!

I trained early again so a quick egg breakfast was on the menu. I was reading an article as I was eating about eggs and the health benefits they provide. I think the majority of the population is skeptical about eating the yolks still, but this article debunked that myth by giving four reasons to eat the whole egg:

  • eggs contain choline, a nutrient that regulates the brain, nervous and cardiovascular systems, and can help prevent cancer. 1 whole egg contains ~30% of the RDA; this nutrient is mostly found in the yolk.
  • lutein and zeaxanthin, antioxidants in the egg yolks and leafy green veggies reduce the risk of macular degeneration.
  • eggs contain 6 grams of protein and all 9 essential amino acids. these AA help the body break down food, repair body tissue, and allow us to grow.
  • eggs help keep hair shining, nails strong, and skin vibrant thanks to their high sulfur content (a reason why eggs tend to smell so bad!)

Cholesterol in the egg yolk has been another reason to want to shy away from consumption; in essence, your body needs to achieve a balance when it comes to cholesterol. It’s better to consume cholesterol via healthy fats (MUFA, PUFA) than from hydrogenated oils, saturated, and trans fats; that’s really how are cholesterol levels rise. It took some time for me to eat the egg yolk, and now I eat 2! I honestly feel energized, more-whole, and my hair has never looked better! Kidding on that last point, but I’ve definitely noticed the difference in my energy levels overall health.

I attended a 45-minute Cycling class that was long enough to feel like a tough workout but short enough that my attention didn’t wonder. The last cycling class I took was 60- minutes long and 35 minutes in, I was daydreaming. 45 minutes was appropriate! The music was motivating and the instructor paired the sprints with upbeat music and hills with slower, more intense songs. She also described a hover as going through a low tunnel, which I thought helped the participants get into form better than saying hover; I find if you can put an exercise into a real-life situation, the participants understand it more. I’ll be using that term in my cycling class soon!

Post cycling, I felt tighter than usual especially in my hip flexors and IT band, so stretching was unavoidable. Good thing Yoga Stretch was afterwards; 50-minutes dedicated to holding static stretches while listening to soothing music was just what the doctor ordered.

Lunch!  3 slices of tomato snuck in there and I’m not mad one bit :). 2% cottage cheese right out of the container..keepin’ it classy.

The rest of the day will be spent working on my seminar, showering, and observing Body Sculpt. The night will end with girls night and sushi! Ta-ta!

DOMS

16 Jan

When it hurts to walk, sit, climb stairs and laugh 2 days after a workout..

You’ve met my little friend, DOMS, or delayed onset muscle soreness. We’ve all experience this; you wake up a day or 2 later after a new or an intense workout and you’re questioning where this pain is coming from. It’s a love-hate relationship; you love knowing you worked hard because you’re sore..but hate how badly it hurts to do daily activities-WHAT GIVES!

There are 2 types of muscle soreness you feel during exercise: immediate and delayed. Immediate soreness is the quick, acute pain or discomfort you feel as you’re exercising or the burning sensation immediately after the rep is finished. Delayed onset soreness is the excruciatingpain you feel 24-48 hours after the workout. So what causes this pain and how can you prevent it? I’m so glad you asked..

While lifting, your muscles go through 2 phases-a concentric contraction (shortening of a muscle) and an eccentric contraction (lengthening of a muscle). For example, during the lowering phase of a squat, your muscles are eccentrically contracting (lengthening). As you press up, your muscles are concentrically contracting (shortening). Movements that require the muscles to both contract and lengthen simultaneously contribute to DOMS.

The good news about DOMS is that once you recover, you won’t feel that degree of pain again because your body has adapted to that level of intensity. Once the level of intensity increases though, he. will. be .back.

Warming up before a workout, stretching after a workout and taking a rest day if the soreness is unbearable may help alleviate DOMS, but there’s no way to prevent it. Another technique that can help with DOMS is self myofascial release.

Self myofascial release, or a poor man’s massage therapist, utilizes a  foam roller to ease tight muscles and “roll” them out (excuse the pun!). The fascia (fibrous tissue) that connects muscles to bones becomes so tight that your range of motion and/or flexibility can be limited. By rolling over the foam roller and pausing when you feel a “hot spot”, (and taking deep, slow breaths) you’re releasing and lengthening the tight fascia and breaking down scar tissue that connects the muscles to bones. The break-down of scar tissue increases blood flow to the soft tissue, thus, soothing tight fascia and improving range of motion and flexibility. A foam roller is very inexpensive and come in different shapes and sizes (and color if that’s important to you :-P).

Foam rolling how-to’s will follow!