LOVE – HATE RELATIONSHIP: THE FOAM ROLLER

Foam rollers are gaining popularity as a tool to make exercise more challenging and to help relieve pain. Many people who have muscle stiffness opt for a massage, but with a foam roller, you can do it yourself. The roller works the same way as a massage, by breaking up the fibrous tissue that has built up so you have better circulation flow, which in turn, reduces soreness. If you use the foam roller after your workout 2 – 3 times a week, you will have less muscle tension and pain. As an added bonus, when you hold your position on the foam roller, which is an unstable surface, you’re contracting your muscles so you’re getting a strength and stability workout at the same time.foam roller 1 foam roller 3

When rolling, roll slowly and avoid holding on any areas that are swollen or extremely irritated – roll near and around these areas instead. Remember that the foam roller is meant for the muscles and connective tissue around the joints, and not for the joint itself, so don’t put the joint directly on the roller. Also remember that the foam roller isn’t a substitute for a doctor when you’re injured. If your muscles or tissues are inflamed, don’t use the foam roller or you could cause more damage to your body.

Here are some core workouts and stretches to try on your foam roller:

  • Instead of doing crunches on the floor, use the foam roller. Sit on the end of the roller and put your feet on the floor. Extend your arms to your sides and slowly roll down, feeling each vertebrae as it touches the roller, then roll yourself back up. Do three sets of 10.
  • Lie on your back on the roller, feet flat on the floor. Hold your arms to your side and lift your right knee to your chest. Hold the position for three seconds then lower your leg. Repeat 9 more times before switching to your left leg. As your abdominal muscles get stronger, you can hold the position longer.
  • Lie on your back on the roller and lift your legs so they are at a 90-degree angle to the floor. Hold your arms out to your sides and slowly lower your right foot to the floor until your toes touch then raise your leg back up to the starting position. Repeat this 9 more times before switching legs.
  • Stand on the roller, feet hip width apart. Bend your knees a little and squeeze your glutes. Hold the position for 60 seconds, keeping your abdominals pulled in. If you need help with stability, do this exercise near a wall so you can reach out your hand to balance.
  • Stand with the foam roller about a foot behind you. Put the toes of your right foot on the roller and slowly do a lunge, allowing the roller to roll to your shin. Pull yourself back up to your starting position and repeat 9 more times before switching legs.
  • Sit in the middle of the roller with your knees bent. Put your arms on the floor behind you. Lift your right leg and cross it over so it is on your left knee. Drop your right leg toward the floor and roll the foam roller down your right outer thigh and glutes then roll back up. Turn your body and roll down your left outer thigh and glutes then roll back up. Do this 4 more times, then cross your left leg over your right knee and repeat the exercise 5 times.

Here are the 5 most common mistakes people make using a foam roller:

Mistake #1: You roll directly where you feel pain. When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake. Instead, if you find a spot that’s sensitive, it’s a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions.

Mistake #2: You roll too fast. While it might feel great to roll back and forth on a foam roller quickly, you’re not actually eliminating any adhesions that way. You need to give your brain enough time to tell your muscles to relax. Go slower so that the superficial layers and muscles have time to adapt and manage the compression.

Mistake #3: You spend too much time on those knots. We’re often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising. Instead, spend 20 seconds on each tender spot then move on. You can also manage how much body weight you use. For example, when working your IT band, plant the foot of your leg on the floor to take some of the weight off the roller.

Mistake #4: You have bad posture. What does your posture have to do with foam rolling? A lot. You have to hold your body in certain positions over the roller and that requires a lot of strength. When rolling out the IT band, you are supporting your upper body weight with one arm. When you roll out the quads, you are essentially holding a plank position. If you don’t pay attention to your form or posture, you may cause more harm. Work with an experienced personal trainer, physical therapist or coach who can show you proper form and technique. Or, consider setting up your smartphone to videotape yourself while foam rolling, that way, you can see what you are doing right and what you are doing wrong, like sagging in the hips or contorting the spine.

Mistake #5: You use the foam roller on your lower back…don’t! You can use the foam roller on your upper back because the shoulder blades and muscles protect the spine. Once you hit the end of the rib cage, stop. If you want to release your lower back, try child’s pose or foam roll the muscles that connect to your lower back — the piriformis (a muscle located deep within the glutes), hip flexors and the main muscles in your quads.

Foam rollers can be your best friend but also your worst enemy. If you’re interested in adding another tool to your workout arsenal, the foam roller may be what you’re looking for. Not only will it help strengthen your muscles, it can also improve your stability and provide muscle relief, however, just be sure you know before you roll.

If you are looking for help with any area of your fitness and/or nutrition, feel free to contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

2016’S TOP 5 SPRING FITNESS TRENDS

Spring is in full bloom – with longer days and warmer temps there’s no better time of year then now to rev up your fitness.  Check out the top 5 Spring fitness trends for 2016.

Wearable Technology:  This trend, in its first year, has already made its way to the top of the list. The term “wearable technology” includes everything from activity trackers, smart watches to heart rate monitors. A study by the University of Chicago recently came to the conclusion that tracking your steps, calories burned or analyzing your sleep can make you happy. People who track their steps (and compare this number with their partner or friends) are more motivated to increase their steps the next day. Fitness trackers accompany you around the clock and help you lead a more active and healthier lifestyle.

Bodyweight Training: Have you ever heard of bodyweight training, i.e. training with your own body weight? This trend has appeared on the list of top fitness trends for the last two years and is probably so popular because you can do the workouts anytime, anywhere. No equipment is necessary so no excuses when you are traveling not to workout. Body weight resistance is a good exercise to keep your core and stabilizer muscles and tendons in check and strong. Some examples: push-ups, burpees, crunches, lunges, squats, etc.

High-Intensity Interval Training (HIIT): Are you looking to put on muscle and lose weight? An effective and fast way to achieve these goals is high-intensity interval training. The workout consists of intervals with short and intense exercises. A HIIT training session usually lasts less than 30 minutes. Thus, it’s perfect for all those with a busy schedule. It can be a walk with short run spurts; circuit of weights and cardio; bodyweight training with plyometric bursts, etc.

Exercise and Weight Loss: According to the annual survey of the American College of Sports Medicine the combination of exercise and weight loss is probably the most common and stead-fast fitness trend each year. We are all so sure that regular exercise is good for your body, but don’t forget that the right nutrition is important for achieving lasting results – as the saying goes, abs are made in the kitchen. The main thing is to give your body time, it is the only way to achieve long-lasting results and to avoid the yo-yo effect. Fad diets, powders and fasts do give temporary results but to have real, lasting results you need to eat a variety of good foods and exercise. Also, you want to track your weight loss progress by the composition of muscle mass, fat and water – the number on the scale is not always the entire story as muscle weighs more than fat.

Yoga: It doesn’t matter what type of yoga – power yoga, Pilates, hot yoga, bikram yoga etc. this fitness trend has been around for years. Yoga keeps the body lengthened and strong and it is also great for people who run to help keep them injury free by keeping their core tight, strengthening deep muscles and helping with muscle balance and strength. Check out the following link for great yoga poses that can be incorporated into your cool-down after your run. https://www.runtastic.com/blog/en/guest-bloggers/10-yoga-exercises-you-can-do-after-running-part-i/

As always we offer a free consultation and introductory workout.  We would love to help you meet your fitness goals, contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

HOW TO KEEP YOURSELF MOVING THROUGH THE HECTIC HOLIDAYS

It is an undeniable fact: The holidays are hectic. From shopping to cooking to hosting and traveling, there is a lot going on in a short period of time between the weeks before Thanksgiving through New Year’s Day. Add trying to train and stay fit into the mix and you may find yourself getting burned out quickly.

With just a little planning ahead, you can help ease the burden and make your workouts fit into the family fun.  Here are a few things you can do to prepare yourself to keep on track with your fitness training throughout the holiday season:

Sign up for a holiday race. If you have a race scheduled, you are more likely to keep up at least some of your training schedule. There are great races that the whole family can take part in during the holidays, from Turkey Trots to Jingle Bell 5Ks and more.

Plan a few running/walking routes where you’ll be staying. Traveling can make it hard and you may not know the exact time you’ll be able to sneak out the door, however, if you have a route in mind ahead of time, it will make it much easier to sneak in a run/walk when everyone else takes that post-meal nap.

Organize a family football game or sledding day. Some of the best ways to get your workouts in during the holiday season don’t even have to feel like workouts! Organize a family football game and get your workout by running up and down the field (or yard). Snowing out your way?  Get together for some sledding, and once you get downhill, race each other back up the hill. It’s a great way to get exercise in without it feeling like work.

Enlist a workout buddy. If you have relatives or friends coming into town who share your love of fitness, it is the perfect time to designate each other as accountability buddies. It will be easier for you both to sneak out if you’ve made a pact to workout together and you’ll still get to spend time with a family member (or friend) while burning off some extra calories.

Fill the holiday with ‘active’ presents. Another great way to keep moving throughout the season is to give—and receive—gifts that can be used outside or involve staying active. Give your kids basketballs, bikes, scooters, skates, etc. and head outside. Ask for that GPS watch you’ve been eyeing and take it out for a test run/walk. Give that someone special (even if it is you) gift certificates for a personal trainer and schedule your sessions – you are much more likely to get that workout in if you make an appointment and put it in your calendar.

And as always, if you need help during the holidays (or year round) with your fitness goals, we are here to help.  Contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

THANKFUL FOR THE GYM

What would the holidays be without a gym? This is especially true with the soggy fall we have had so far and then Thanksgiving Christmas and New Year’s just around the corner.  And so it begins…the time of year that the majority of people will begin to pad on an extra few pounds before feeling a bit guilty on January 2nd. For this reason, a good number of people can add a gym on their list of top things to be thankful for this year.

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Here are a few more reasons to be thankful for the gym as well:

  • Smith Machine – Variation is key and the Smith Machine allows for good form, and more control, which can lead to better isolation of key targeted muscles. Best picks: squats, lunges, deadlifts for the legs, shoulder shrugs for the traps, bench press, especially incline, for the chest, bent over rows for the back, and military press for the shoulders. Another good choice is close grip press for the triceps or upright rows for the deltoids and traps.
  •  Cable Pulley System – Isolation is the key and your best picks for maximizing these are rope crunches, tricep rope extensions, cable crossovers and bicep curl variations.
  • The Bench- Probably the most well known and popular piece of equipment, the bench is so versatile that once mainly used for chest, it is dynamic for ab exercises like leg lifts and in-and-outs, back exercises like one arm rows, step ups/deep lunges and more.
  • Free Weights – Talk about versatility, from bicep curls to walking lunges you can use free weights for unlimited amount of exercises. The benefit of these compared to machines is that you not only work the major muscle groups, you always incorporate the smaller supporting muscles and tendons as well.
  • Batca/Nautilus Machines – Variety is key once again, and with the best lines of equipment, you can maintain perfect form, isolation, and control while keeping your muscles guessing. Plus you have a little support/built-in spotter n most machines.
  • The Treadmill- Our good ole stand-by when the weather turns wet and/or cold. Though it is often referred to as the “dreadmill”, the treadmill is actually the all-time best known fat burner and cardiovascular conditioner. To shake things up a bit (and reduce boredom), try an incline to work the calves more or to increase intensity, move to interval training with 2 minute sprints plus 1 minute walks, or just hold steady at 6.0-7.0 for maximization.
  • And finally, last but not least, Personal Trainers. Yes, we have a love-hate relationship with our trainers but we can always count on them to encourage us and push us. Even when we don’t see our own potential, they never give up on us, keep us working hard, pushing our limits and help keep us injury free.

So if you find yourself needing to burn off this year’s holiday treats and/or weight gain and need a little help or incentive to get you motivated, feel free to contact us here at Bodyrich Fitness. We will customized a fitness program and a diet guide that will help you reach your own unique and personal goals, from weight loss and fat burn to muscle toning, and overall fitness.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

770-330-2126 or email info@bodyrich.com

www.bodyrichfitness.com

 

FALL: WHY IT IS THE PERFECT TIME FOR FITNESS

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Without a doubt, fall is considered the best season of the year. Some might try to argue for spring, winter or summer, but in reality, nothing can compare to the cool, crisp air, bright, crunchy leaves and tasty seasonal treats of this festive season we call fall. Though it pretty obvious that in general fall is the best season, what you may have failed to realize, is that it also happens to be the best time of year for fitness. Why? Glad you asked…

You don’t have to get so sweaty. This especially applies to any type of outdoor workout. Cooler temps mean that going for a run doesn’t result in clothes that are completely saturated in sweat after only 2 minutes and the ability to maintain a body temperature that makes you feel like a normal human rather than an egg frying in a pan.

The gym crowd starts to thin out. Fall basically starts the holiday season. This means that people’s schedules are starting to fill up with plans that involve everything but going to the gym. This leads to more space and equipment for those who are dedicated to their fitness no matter what the time of year.

Two words: perfect weather. If you don’t care for the gym, well, there’s no better time of year to workout outside. Most places are getting a rest from extreme climates so outdoor exercise is possible and more importantly, enjoyable. It’s cool but not too cold, most days are sunny and clear and your exercise options are almost endless: from simply going for a walk, taking a hike, pumpkin or apple picking, raking leaves or attempting to navigate a corn maze, there are so many fun, out-of-the-ordinary ways to stay fit in the fall. Also, you can enjoy the changing scenery by hitting the beach or trails.

Halloween themed everything. Speaking of Halloween, fitness is definitely more fun in the fall thanks to themed events and races such as The Monster Dash, Sleepy Hallow Halloween 10K, The Great Zombie Run and other local events. It gives everyone the chance to run around dressed up in costume, even those who would otherwise be deemed “too old”.

Jumpstart your New Year’s Resolution. While everyone else will be making resolutions on New Year’s Eve, you will already have made significant progress. Start now and enjoy your success through the holidays instead of making plans to improve next year.

Make TV Count. Fall is also a popular time of year for TV fans since many networks debut new series, seasons and of course, football. Don’t let that couch suck you in completely – instead of downing an entire bowl of chips and salsa, get moving during commercial breaks with squats, lunges, planks and jumping jacks. Do a set or two during each commercial break and you’ll have a nice little workout session while rooting for your favorite team.

Spice it up.  This is the season of cinnamon and pumpkin. Yes, there are many “not so good for you” treats made of cinnamon and pumpkin but these two gems can be very healthy as well. Did you know that one teaspoon of cinnamon packs as many antioxidants as a half of cup of blueberries? It also helps to keep you feel fuller longer so stir it into coffee or tea, sprinkle it on oatmeal or toast and it can even can be mixed into chili and other savory dishes for a spicy twist. Pumpkin is full of beta-carotene and vitamin A (good for the eyes); great source of fiber, can help keep the elasticity in your skin and has more potassium than a banana. Add a couple of tablespoons of canned pumpkin into your oatmeal, make a yummy hummus or add fresh cubed pumpkin into your vegetable soup.

Perfect time to pull out your crock pot/slow cooker. Speaking of vegetable soup – fall is the perfect time for your slow cooker or crockpot to become your new best friend. Healthy recipes that allow you to prep in the morning (or night before) and come home to a ready-to-eat meal will not only help keep your fitness on track, it gives you more time in the evening for family or exercise as well. There are literally 1000’s of great, healthy recipe ideas online.

So get out there and take advantage of this wonderful time of year and like always, if you would like help reaching your fitness goals, call or text us at 770-330-2126 or email info@bodyrich.com.  Also check out our website at http://www.bodyrichfitness.com/

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer/Fitness Nutritionist/Exercise Therapy Specialist

 

 

FALL FITNESS SPECIAL…PLUS A COOL NEW T-SHIRT

Summer came and flew by and in the blink of an eye, the holidays will be here.  Want a jumpstart on your fitness?  We are offering our “Fall Fitness Special” that will help jumpstart or intensify your fitness, give you proper form & instruction, a workout plan that you can take with you, as well as a personalized nutritional guideline.      $95.00This special includes the following:

  • 3 – 30 minute one-on-one sessions with one of our certified personal trainers at our Personal Training Studio
  • A personalized Nutritional Guideline (designed by our Certified Fitness Nutritionist)
  • A take home workout plan for you to carry on your fitness routine on your own

At the first session we will find out what your fitness goals and/or concerns are, start the first workout, instruct and teach proper form and burn a few calories too. The second session will be a workout and Q&A time; then on the last session, we will send you home with knowledge and safety, a workout plan to continue a fitness routine at home, as well as a nutritional guideline to help continue fitness growth.  If you want to continue your fitness plan with us, we have packages available to meet your continued fitness needs as well.

Also, just in – our great new Bodyrich Fitness Company t-shirts…check them out:

New Bodyrich Shirt 2015

We offer men’s and women’s cuts for $10 each or if you refer a friend and they end up buying a session(s) you will receive a FREE t-shirt as a thank you (while supplies last).

For information on the Fall Special, if you are interested in a complimentary consultation & introductory workout or any basic questions please feel free to contact us at                678-417-0880 ext. 8301 /  info@bodyrich.com.  Also check out our website at http://www.bodyrichfitness.com/

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer/Fitness Nutritionist/Exercise Therapy Specialist

WHO ARE YOU? THE IMPORTANCE OF WEARING PROPER I.D.

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If you, your spouse, your children, other family members or friends were unable to speak and needed help, would anyone know who you are or who to contact?  What about special medical conditions or allergies?

Participation in outdoor sports, events and activities including running, cycling, hiking and other recreational activities has increased immensely over the past several years. Sometimes participation in these activities can make it inconvenient to carry traditional forms of identification (license, passport, work/school ID etc.) Even if you do carry one of these items with you while you are out, traditional ID does not provide adequate information about your medical conditions or family contact information. Should something happen to you and you need help, both of these are critical in treating an injured person.

Unfortunately, accidents involving recreational activities are prevalent and increasing in number. In 2003 over 387,000 pedestrians (including walkers, joggers and runners) and bicyclist were injured in accidents – 129,000 of them were traffic related. The current estimates are well over 500,000 runners and cyclists involved in roadway accidents annually.

Personal identification and medical information could save your life in an accident or emergency situation – to be effective, ID must be worn on the body. There are several companies now that offer a variety of portable and convenient ID and Medical Alert options. Most of these are fairly inexpensive ($19.99 – $24.99 average) and considering they may save a life, they are priceless.

My personal favorite is the Road ID shoe strap that velcros onto your shoe lace. This is great for runners, bikers and is very popular as a kids ID as well. Road ID also carries ID’s for wrist, neck, shoe pouches as well as one that fits on the popular Fitbits. They have room for 6 lines of information (which is plenty of room for name, address and medical alerts). For an additional $9.99/year you can get the “interactive” Road ID which has a 24 hour live emergency support as well as a secure and updatable emergency response profile. This is great for people who travel, those who exercise alone or do not have family nearby and also for the elderly who live alone. There website is www.roadid.com. A few others are www.crosstrainid.com , www.1bandid.com , www.tagxpress.com and www.goneforarun.com/laceitup_idmeband . You can also make your own ID card and have it laminated but just be sure to keep it on you.

Be seen, be heard and be known – even if you cannot speak.

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer / Fitness Nutritionist / Exercise Therapy Specialist

678-417-0880 ext. 8301 / info@bodyrich.com     www.bodyrichfitness.com