How To Use A Foam Roller Safely

More and more people have become aware of the benefits of using a foam roller so I thought I'd put together a quick guide on how to use them to properly. There are loads of great examples on YouTube showing how to actually use a foam roller to target specific muscles in the body. Here is a good example:

Whilst they are very good, it is worth knowing a little bit more than just how to roll on certain areas. Let me explain...foam rolling is all about targetting the myofascial tissue which effectively renders it a massage. Doing this is great as it's where tension builds up and soft tissue is often responsible for imbalances in posture / tightness and soreness. However, doing it in or around exercise can be dangerous without putting a few key elements into how you do it. When you foam roll a specific muscle, done properly will switch the muscle off so it stands to reason that switching a key muscle off prior to an exercise that requires that muscle could be risky.

Here is a simple structure for when foam rolling during or around exercise:

1. Isolate - Target the specific muscle / muscle group that you're looking to roll and then work across the entire muscle length focussing on areas of greatest soreness
2. Inhibit - Work between 45-90 seconds on that area to switch the muscle off and release the tension
3. Activate - Reactivate that muscle by dynamic movements aimed to directly switch back on the muscle working through full range
4. Integrate - Now integrate the muscle into bigger movement patterns that use the targetted muscle again focussing on full range and good form.

I'll be giving some full examples of this in a host of coming video-blogs that I'll be posting. Hope it all makes sense and fire those questions my way

Exercise - Nutrition - Commitment

These are the 3 pillars that we built our company on as, we knew right from the start that achieving success in health is getting the balance between the 3. Taking a stock-check of where you're at is simple and doesn't take any time whatsoever. Here are some really simple tips to make sure that the balance you have of all 3 is taking you in the right direction.

Exercise

• You commit to a consistent regularity of activities on a weekly basis that includes aerobic exercise, strength activities, flexibility, core and balance. The American College of Sports Medicine (ACSM) guidelines suggest 3-5 aerobic sessions per week and 2 strength sessions. These of course can be merged together.
• You enjoy the exercise / activities that you do and there is a continual degree of progression / challenge or variation to your activities. If you become bored or feel no progression, change what you do and try new things.
• The activities don't leave you feeling constantly tired and run down. Recovery is as important as the exercise and the only way that you'll benefit from it.
• Your activities don't put pressure on your relationships with family, loved ones or friends. Try and compromise to include friends and family within your activities and be willing to change what you do to make it accessible. 

Nutrition

• How you feel with food can be one of the most telling measures of whether a particular food is good for you. If you feel wrotten after food then the chances are it's not a great choice for you. Always look to better understand which foods sit on your side of the fence.
• Fuel your body with good clean foods and stick to the 80-20 rule. Eat healthy and well at least 80% of the time and treat yourself from time to time.
• Drink water regularly.
• Avoid lengthy gaps between meals or snacks. Fasting for long periods forces the body into a fat-storing state of starvation and unless you're looking to pile it on, try a grazing approach.
• Eat slowly and balance your portion size. Slowing your eating will help you feel more in touch with when you feel full as well as help the digestion process. Eating until your absolutely stuffed is not the way forward.
• Aim to vary the fruits and veg that you eat. Get a mixture of colours on your plate and avoid sticking to the same meals and foods constantly

Commitment

• Without this, the other two elements will struggle. See your journey as exploring your own health and always stick to things that interest, excite and engage you.
• Although how you see yourself may not seem relevant, we see commitment as mindset and attitude. Like what you see and look at the promise, potential and positives when you see yourself and everything that involves you. If you look in the mirror and dislike the reflection then don't expect weightloss or any transformation to change this fact. We can all connect image with confidence yet it's not the image but the perception of the image that influences confidence. Look at what you have and not what you haven't. Enjoy your capabilities and not things beyond. Believe in improvement.
• Constantly learning will keep you fresh and vibrant. Equally, passing on your knowledge whilst helping others and teaching will help you develop your understanding.
• Finally, the journey is always changing with times that are great and times that don't seem as productive. Take responsibility for yourself and everything that you experience and don't blame...not even yourself. Learn lessons, draw from experience and see things from as wide a perspective as possible. Use milestones and set goals but don't get bogged down into focussing on such microscopic details.

There is a lot of scope to make your own sense of what is written above and however that is will be right for you.

A new year - a time for change

An ideal way to mark my 50th blog by starting a brand new, untapped, year with 12 months of completely unchartered territory ahead.

Being new year, typically, people make a hatful of resolutions intending to make a new start for the year ahead and wash away the last. This is often a great thing and allows people to put some new and fresh focus into their lives, however, often in my experience, resolutions are filled with negative statements that include the very thing that people are looking not to do. For example - I'm not eating chocolate! This just puts the undesired activity into the forefront of the mind which isn't such a great idea as the unconscious mind doesn't process negatives. I remember as a child living near to garages that had 'No Ball Games' signs pinned up everywhere. What do you think all the children did? ...precisely what the sign didn't advise.

Here's some simple questions that can help you make sure that your fitness resolutions are strong, well geared and easy to follow. It's best to do this when on your own and with little distractions:

1. Name an activity that you've either always wanted to do but have never done or you used to enjoy when you were younger and you haven't done in a while?
2. What would make doing this activity even more enjoyable?
3. Be brave and put a date to this activity. Month is fine but it's much better to specify the date
4. If you could select the most ideal physical condition to enjoy this activity, what would it be? (the greater detail the better)

The answers to the above questions will have given you an incredible and powerful resolution that is completely goal specific. Just put them together now and break down some simple steps to help you on your way. 

By committing this to loved ones who you trust, you'll enjoy the support of those around you as well making you more committed to achieving.