What exactly is foam rolling? Foam rolling is most commonly thought of as a self massage for the fascia tissue of the body. Myofascial tissue (imagine spider webs or the inside of an orange peel) consists of the connective tissues that support and connect your muscles. This tissue can become tight and/or painful through everyday activities, poor posture, and even through properly performed exercise regimens. The physical stressors of life that our bodies endure often lead to less than ideal internal conditions for our muscles and connective tissue. Foam rolling is a simple, easy to learn, easy to perform, and effective way to address these issues and help achieve your ideal physical state. Getting the most out of your workouts (and just feeling your best on a daily basis) requires having maximal pain-free range of motion. Pain/soreness and stiffness hinder your body’s ability to perform and limit the effectiveness of exercise. Studies have shown that foam rolling after exercise significantly reduces muscle soreness and increases performance during subsequent workouts. It has also been shown that foam rolling is effective in treating myofascial pain, commonly referred to as “trigger points” which essentially means an overactive muscle. Additionally, it has been demonstrated that foam rolling increases range of motion (e.g. touching your toes). Go ahead and try it for yourself! Standing with your knees locked and feet together, see how far down toward the ground you can reach. Then roll the backs of your thighs and knees (keeping your knees straight) for a few minutes and try again. Did your flexibility increase? An increase in flexibility means a decrease in the potential for injury; something for which every exercise program should strive.
Reduce injury potential, increase muscle performance, reduce muscle soreness, and increase range of motion/flexibility…all for roughly $20 and without the need of an appointment. Foam rolling consistently (i.e. before and after every workout for only a few minutes) is a highly valuable practice and something that everyone can benefit from.
Ryan Resnik DPT, ACSM-HFS
“My passion is to minimize my client’s pain through exercise.”
While strength training can help you build muscle, a proper nutritional plan can be the key to getting the cellulite free physique you are looking for. At Shine we like to say “Abs are made in the Kitchen.” Fitness and nutrition researcher Dr. John Berardi says post-workout eating is the most important aspect of fitness nutrition and believes that protein is of primary importance.
Protein supplies your body with structural components known as amino acids, which are vital to improving your body composition.
Protein helps with in muscle recovery and has been linked to weight loss when consumed directly after resistance exercise. A study published in the October 2009 issue of “Nutrition, Metabolism and Cardiovascular Diseases” found that increased daily protein intake and exercise resulted in decreased fat and weight loss compared to exercise alone.
During exercise, you are breaking down muscles so that your body can build them back up stronger. When you are replacing your body with protein after your work outs you are building the muscle back up, helping it become stronger and replacing unwanted extra body fat and cellulite.
Typically, protein shakes consist of whey protein, a fast-acting dairy protein low in carbohydrates and fat. Whey protein is a complete protein, meaning it contains all the essential amino acids, which makes it a high-quality sports nutrition supplement. While whey provides benefits, research from the August 2006 issue of the “Journal of Strength and Conditioning Research” indicates that combining whey protein with another dairy protein, casein, can be more beneficial than whey alone.
At Shine we carry Advocare Muscle gain protein because it is a complete ideal protein for absorption with ideal ratios of Whey and Casein. Click here to purchase and learn more about Muscle Gain.
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