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What is Self-Myofacial Release (SMR)

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Why is SMR So Important?

SMR is important for helping you remain flexible and injury free.  Utilizing a foam roll for self-myofascial release techniques can improve body composition, flexibility, function, performance, and reduce injuries. Use your own body weight to roll on the round foam roll, massaging away knots/adhesions that occur from exercise and activities of daily living (ADL).

SMR massage is an interactive soft tissue release technique. Once you find a tender spot, you’ll want to remain on the spot for approximately 30 seconds to 1 minute (or as long as you can take it).  Some spots may be very tender. Those are the spots that need the most work.  Be sure to keep your belly button pulled in back towards your spine and breathe naturally.

The main purpose for use includes:

  •  Joint stiffness
  •  Muscle tightness
  •  Identified tenderness (indicating poor circulation)

You can also use this technique for a warm-up before exercise and a cool-down after exercise, first thing in the morning as well as prior to going to bed.

Other tools you may use include tennis balls, softballs, golf balls, frozen water bottle, thumb pressure, Theracane or pressure knobs.

Do not perform under the following conditions:

  •  Feelings of nausea
  •  Dizziness
  •  Pain (more than tenderness)
  •  Acute rheumatoid arthritis
  •  Painful varicose veins
  • If you have osteoporosis or osteopenia

When choosing a foam roll, make sure the foam roll is hard and dense. If the foam is too soft, less than adequate tissue massage is applied. On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma may occur.  In the video below (Exercise of The Week), I discuss a couple of different types of foam rolls and demonstrate some of the positions for SMR.

12-Week Body Transformation Program

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Ladies and Gentlemen!!

How would you like to transform your body and look and feel the best you ever have?

Here is your chance to do so for an investment of only $1 a day!!


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I am recruiting 10-20 ladies who are serious about transforming their bodies to “test” my new Lean and Tone at Home Program.

 

And for you GUYS …  I will also be creating a 12 week GYM program geared toward fat loss and increasing lean muscle mass for you. Same deal … first 10 guys will get the program at $99! Who wants to step their workouts and physique up a notch?  265_weight-training-without-weights-1009747-flash-1009747-flash

This 12 week program includes:

  • 3 Full Body Workouts each week
  • 2 HIIT Cardio Workouts every week
  • Bonus Core Workouts thrown in for a fun surprise
  • Weekly challenges
  • Nutrition Coaching
  • Basic Meal Plan Designed by a R.D. (same plan Chris Powell uses on his TV show)
  • FREE Mobile APP
  • 2 Monthly Conference Calls to answer any questions and help you stay on track
  • Private Facebook Group page to connect with others doing the program for support and motivation

 

These workouts can be done at home. However, I warn you … they are not easy

*Workouts will be designed to best suit each individual and  his/her unique training requirements.  Beginners, intermediate and advanced welcome.

 

You will need:

  • Dumbbells (a range)
  • Barbell Set
  • Medicine Ball
  • Exercise Tubing
  • Step
  • Stability Ball
  • Jump Rope
  • A great attitude!

These workouts may also be performed in the gym if you prefer, but not required

This program will launch officially for $249.

However, I am offering the first 10 – 20 ladies and gentlemen to “test” this program for only $99.

WHY?

Because I want your amazing Before & After pictures AND a written testimonial from you about the program and your experience!

So are you ready to transform your body?

 

Sign Up now!

This $99 offer ends Midnight EDT Sunday, June 30th.

We will begin workouts and your transformation Mon July 1, 2013!!




 

*Note: You MUST be willing to take Before and After Pics with this program to qualify for the $99 discounted program.

Nopalea Test

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As many of you may remember, I was giving Nopalea a try to see if it would help with my inflammation.  One bottle is supposed to last an entire month, but when you first start drinking it, you are supposed to drink 3 to 6 oz per day instead of the normal 1 oz per day for maintenance.  The bottle lasted a couple of weeks.

I have to say, its very delicious!  Who knew a cactus flower could taste so good.  Ok, so its sweetened with various other fruits, but it is definitely tasty and from what I can tell by the ingredients, its a healthy beverage.  Does it work?  I’m not sure.  You are supposed to drink it for 60 days before making a decision on whether it works or not.

Personally, I’m gaining benefits and relief from the chiropractor, massages, foam rolling and workouts that I am doing.  I don’t know that I want to spend $40 per month on a beverage that may or may not work.  However, it does come with a money back guarantee.  Not to mention it makes Tropical Strawberry Shakeology taste even better than it already does, and doesn’t add very many calories at all.

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30-Day, 60-Day, 90-Day Workout Programs

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I was just thinking this morning about all the workout DVD’s available today including the ones that I recommend.  So many of them are geared for a certain duration whether its 30 days, 60 days or 90 days.  They come with nutrition plans to match the workout.  At least Beachbody has its programs set up to include healthy nutrition plans.  You can even sign up to be a club member and utilize the meal plan wizard to design your meal plan for you.  Its a great tool for people who want the assistance, but cannot afford a nutritionist and/or personal trainer.

The one thing that really has me concerned about these programs that are set up for a specific number of days is, the misconception that all it takes is the duration of the workout program.  Take P90X for instance.  P90X is a 90-Day program and comes with a great meal plan.  If you are fit enough to use this program, and you follow the program the way it is designed, you can be in good shape or great shape in that 90 days.  What then?  What comes after those 90 days?

You absolutely MUST NOT go back to what you were doing prior to the 90-day program or you will end up right back where you started.  Do you then have to continually purchase new workout programs?  Maybe yes, maybe no.  After the 90-days or whatever the duration of the program you were using is over, you can mix and match the workouts that you want to do.  But what if you get bored with the DVD?  You can always purchase another program if that is the way you prefer to workout.

I’m not here trying to make it sound like working out to DVDs is a bad thing.  On the contrary, there are a lot of good programs out there, especially the ones from Beachbody.  Just be sure you choose the program that is suited for your fitness level.  If you are new to working out, you wouldn’t want to start with Insanity.  The emphasis I would like to place here today is the need to make lifestyle changes and continue on with your workouts and healthy nutrition well after your program ends.

I like to teach my clients how to workout properly so that after he or she reaches his or her goal, he or she can continue on his or her own.  However, in many cases, I have clients who continually move onto a new goal once they have reached the current goal.  They like to train with me because they know I will design the program best suited for their program, and will develop a nutrition plan unique to each person.  Its all a matter of preference.  But it MUST BE a lifestyle change/lifetime commitment to health and fitness, not just a 30-day, 60-day or 90-day temporary commitment.

What is your workout preference?