Podcasts about Foam roller

Welcome to Episode 246 of Pelo Buddy TV, an unofficial Peloton podcast & Peloton news show. This week we cover the following topics: Peloton announced their Turkey Burn classes. Peloton Black Friday sales have been announced. There is a new partnership with F1 and F1 classes. The Peloton app is now getting a toggle between light mode & dark mode. A 365 day daily streak has been added. Emma Lovewell has a Crush Your Core 3 program. There are new "Tea Time With Cody" classes. A new "Core Strength With a Foam Roller" collection is available. The final Armada Music residency classes took place. There was an artist series with Anastacia in the studio this past week. Charlotte Weidenbach has a new one week cycling program. Peloton honored Veterans Day with several classes. Peloton highlighted some classes in "This Week at Peloton." The second part of Robin Arzon's new apparel collection was released. Happy Birthday to Aditi Shah this week. Sam Yo's book will be released in May 2026. Callie Gullickson has a book tour. Peloton & Hyrox are teaming up for an event in Dallas. Andy, Rebecca, and Kirsten have meet & greets. There will be run clubs in NYC & London on Nov 19. Leanne Hainsby was interviewed in the "Just As Well" podcast in Women's Health. Class Picks of the Week Enjoy the show? Become a Pelo Buddy TV Supporter!  Find details here: https://www.pelobuddy.com/membership-account/membership-levels/ You can find links to full articles on each of these topics from the episode page here: https://www.pelobuddy.com/pelo-buddy-tv-episode-246/ The show is also available via YouTube: https://www.youtube.com/c/PeloBuddy This episode is hosted by Amanda Segal (#Seglo3) and Chris Lewis (#PeloBuddy).

This week's You Can Fix You Podcast we debate the true usefulness of the foam roller and self- massage techniquesWho might want to use a foam roller?Can they really do everything they claim?Are there alternatives to foam rolling?Whether you're rolling daily or have already thrown yours in the closet, you'll want to hear this one.Let us know where you stand — Team Foam or Team Gnome?

Athletes looking to be smart with their post-workout recovery will appreciate the hosts' answer to Ellany's question about the difference between foam rolling and using a massage gun. Runners considering a backyard ultra, like Jennifer, will be intrigued by the insightful training advice Coach Dimity offers. (Here are the marathon plansshe references.) And anyone doing an early spring cleaning of their workout-wear drawer(s), including Cortney, will benefit from Sarah's purge-advice.   Before Sarah reads the first Q at 4:40, the hosts talk about Dimity swimming strategically. Please call 470-BADASS1 (470-223-2771) to record your question. Sign up to Go the Distance.    When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Get 20% off, plus free shipping, on all IQBAR products by texting AMR to 64-000 Learn more about your ad choices. Visit megaphone.fm/adchoices

What does it mean to be a followerConsumer mentality. Is more better?How about lunch? The art of the enemy's distractionThe Word in real life. How and where can we apply itJournaling your prayer life is a key to spiritual growthWhich actors, athletes and influencers have you given your allegiance to?The story behind the story - do you really know what it is you are chasing?Character counts more than a bank account Connect with us to get more Turned Onwww.turnedon.comFollow on IG @angelikenorrie and @davidnorrie.turnedonOfficial FB Community Page https://www.facebook.com/TurnedOnCommunity

I liked one of the travel tips shared with me by a cousin I had not seen in a long while so much that I applied it for an upcoming trip Greg and I were making to Italy. She had prepared a PowerPoint document and put it on her iPad with a day-by-day itinerary, train routes, walking distances to different locations and hotel information. I set about creating the same sort of document, even though part of our trip included a Backroads Bike tour. What I found was it didn't take long to increase my excitement and expectations for the whole adventure. After entering the amount of miles we would be biking for the six days of the tour, I started increasing my training. The wonderful additional surprise was the effect it had on my husband. He immediately started bumping up his workouts too. Looking the amount of activity from hiking to biking, we both knew taking time to stretch every day would enhance our experience in the way our bodies would feel during the trip. This also would apply after long travel days. Here, we will share some planning tips as well as exercise tips with a great FREE download. Full article here: https://goalsforyourlife.com/travel-tips 

Schaue Dir den Triathlon Finisher Kurs an (Hier klicken). So liebe Freunde des Ausdauersports. Hier sind acht Killer Tipps, um euer Training auf die nächste Stufe zu heben:Habt gute Trainingzonen: Leute, versteht eure Trainingzonen! Wisst, in welcher Zone ihr was erreichen könnt. Es ist wie eine Geheimwaffe, um euer Training zu optimieren und ständig besser zu werden.Benutzt den Zonen Kalkulator (Hier klicken) Macht Grundlagentraining | Zone 2 Training: Legt eure Grundlagen, Jungs und Mädels! Dieses Zone-2-Training ist euer Brot und Butter, um eure aerobe Kapazität und Ausdauer zu steigern. Kontinuität ist hier das A und O.Verbessert eure Regeneration: Vergesst nicht die Erholung, das ist genauso wichtig wie das Training. Ruhe, Schlaf und gute Ernährung sind eure besten Freunde. Also, packt das Foam-Roller- und Stretching-Zeug aus und gönnt euch aktive Erholungstage.Pusht eure Schwimmtechnik als Anfänger: Falls ihr im Schwimmen noch grün seid, ist das ok! Aber arbeitet an eurer Technik. Arbeitet zunächst an der Atmung, dann an der Wasserlage, dann am Vortrieb! Versucht, verletzungsfrei zu laufen: Niemand hat Zeit für Verletzungen, Leute! Investiert in gute Laufschuhe, haltet eure Form und hört auf euren Körper. Kraft- und Flexibilitätsübungen sind eure Freunde, um Verletzungen zu vermeiden.Habt die essentiellen Gadgets: Willkommen im digitalen Zeitalter! Holt euch GPS-Uhren, Herzfrequenzmesser und mehr NÜSCHT. Du brauchst nicht direkt das fancigste Bike um voll durchzustarten.  Sorgt für gute Ernährung: Vergesst die Power-Ernährung nicht! Haltet eure Ernährung im Griff, bleibt hydratisiert, nehmt genug Energie auf und experimentiert, um herauszufinden, was während des Trainings und der Rennen am besten für euch funktioniert.Plant euren Renntag: Ein erfolgreicher Renntag passiert nicht einfach so. Plant alles - von den Wechselzonen bis zur Ernährung und zum Tempo. Macht euch mental bereit und geht mit einem klaren Plan an den Start.Lasst uns das Triathlon-Spiel rocken, Leute! Mit diesen acht Tipps seid ihr bereit. Wenn ihr unseren My First Triathlon Programm haben wollt, schaut hier vorbei!

  [Download] Foam Roller Instructional Video   Don't know what to do after your runs to optimize recovery?    Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released?   Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own!   Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running to allow you to move freely and limit your risk for potential injuries.   In this episode, I will share with you my 7 foam roller exercises that will change your running game forever no matter if you are a beginner runner just starting out or an experienced runner training for another marathon!   I also share:   -What is foam rolling -What are the benefits of foam rolling -Should foam rolling hurt -What are the different types of foam rollers -7 muscles every runner should foam roll -When is the best time to foam roll -How long should you foam roll -Roller stick massage tips   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Resources Mentioned:   [Download] Recovery Blueprint   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode! Want to know what I use to optimize my recovery after my runs?  Naboso recovery compression socks, toe splays, and recovery ball from Naboso.   Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.    Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!     Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Episode Summary In this episode of the Fit is Freedom Podcast, I'm going to be outlining the top things you can do to deal with aches, pains, and injuries. From prevention to mitigation to rectification, I've learned some things along the way that I hope can help you in your fitness journey.    In no way am I pretending to be a medical expert or a doctor. I have no letters behind my name, but I do have years of experience being an athlete and coaching countless people on their health and fitness journeys. In that time, I've learned a thing or two, so here are some of the things I've learned.  How to Deal With Aches, Pains, and Injuries First and foremost, if you're experiencing discomfort, pain, or something that is simply not right with your body, it is always best to seek the help of a professional first. Your doctor, physical therapist, or trainer is an important piece to both preventing and recovering from injuries!    In addition to utilizing a professional, I've learned some other great tools and tidbits of advice on handling aches, pains, and injuries that fall into two categories: physical and mental. To start, let's dive into the physical ways to handle discomforts while on your health and fitness journey…   Check out our videos on YouTube!   Physical Ways to Deal Listen to Your Body Plain and simple, “No pain, no gain” is baloney! That way of thinking can be really harmful to you in the long run. Should you challenge yourself? Absolutely! Should you push yourself so hard after noticing an ache or sharp pains just to get your reps finished? Absolutely not!  Fitness Flip If you're noticing a twinge or a pain showing up consistently, consider doing a “fitness flip.” Like, if you've been running a lot and training for a long race, throw in some strength training or some upper body work. Changing things up can relieve some of the pressure off of overused joints and muscles, mitigating or preventing any potential injuries!  Go to Physical Therapy PT has some great exercises specifically designed for you, your body, and your injuries! The only problem with physical therapy is the lack of commitment people have. If you put in the work, you're going to see results. Plain and simple!  Join our private Facebook Group!   Acupuncture Everyone is different, and some people may completely freak out when thinking about acupuncture! But I've actually seen a lot of success come out of it from clients and myself alike. I think it can be a very helpful tool to put in your toolbelt. Massage Similar to acupuncture, massage is just a way to take care of your body a little more than you typically do. Massages can be a great tool to work out some aches and pains from training consistently. Not to mention, it's incredibly relaxing!  Egoscue Many of you may not have heard of Egoscue, but it shares some similarities with PT. They look at your body structure and provide you with exercises to rebuild your strength in your body.    Coming Soon! The fitness consistency book that will change your life!  Get updates here.    Yoga In today's society, yoga seems to be transforming into these big, challenging performative workouts. Taking a step back and doing some slow flow, gentle yin yoga with simple moves can really help you prevent or recover from your workouts! Foam Roller and Trigger Balls Boy, do I love to hate foam rollers and trigger balls! They can be painful at times, but they will also yield some incredible results for your recovery. Neuro MD Neuro MD is a therapy device that uses electrical stimulation to relieve pain in your back and other regions. I particularly love using this product for aches and pains because it doesn't have a bunch of cords, and it's easy to set up and use.  Compression Tights   Compression tights apply pressure to your lower legs to help with circulation and lessen the pain when running or working out. This would be a great thing to consider if you struggle with aches and pains in your feet or lower legs while working out, running, or hiking.  Supplementation   In a recent podcast, I shared all of the different supplements I am currently using to better my health. Finding the right supplements can help keep your body in tip-top shape!  Red Light Therapy My final tip on how to deal with aches, pains, and injuries is more of a controversial one! I highly recommend that you do your research as I have about red light therapy. In my life, it has made a big difference! Mental Ways to Deal There are so many ways to deal with the physicality of aches, pains, and even injuries, but it's also important to take care of yourself mentally. Prepare for Withdrawals Working out and moving your body is so good for you. It releases all kinds of feel-good chemicals in your brain. If you have an injury or pain that requires you to take time off, you need to be prepared for feelings of withdrawal. Your body won't be receiving all of those natural benefits, and that can be hard to maneuver.   Be aware that this may happen, and try to find some alternative forms of movement if you can. For example, if you have a dislocated shoulder, you could still go for walks to get some movement in.  Be Aware A way to prevent injury is to be aware of the risks, common injuries, and even your surroundings. If you understand the exercises you're doing and their most common injuries, you can also learn specific ways to prevent them.  Listen to Your Body The first tip for physical ways to reduce injury is also the final tip for mental ways. Paying attention to how you're feeling when working out can really make a big difference!    Schedule a FREE 15 minute discovery call with Kelly here!  

This week we are joined by Chair of the North Wales Rugby Council and District J Rep on the WRU Council, Alun Roberts. We discuss all things North Wales rugby, his views on league structure and where he sees North Wales rugby in 5 years and also his thoughts on the latest WRU EGM. We have the usual comprehensive round up of league rugby from Senior level through to U11's. Thank you for your support.

Betina and Nic provide an update about her pregnancy and how they feel about the fast-approaching delivery of their son. They dive into the recovery practices they use regularly–sharing the science behind each–and address ways each activity can help listeners through their wellness journey. They lead with cold exposures and discuss the varying benefits of  cold plunges.  Betina and Nic talk about infrared and steam saunas and how they impact relaxation. Then they tackle hands-on practices like massage, physical therapy, and chiropractic practices. They finish the episode by covering at-home massage tools and common Eastern medicine practices. Have questions for Betina & Nic? Email the show at contact@beyondtheroutinepodcast.com for a chance to have your question answered on a future episode.  Follow us on Instagram: @beyondtheroutinepodcastVisit us beyondtheroutinepodcast.com Products & Businesses mentioned. We do use affiliate codes when possible. Ice Barrel Ice BathtubMyodetoxHypervolt Handheld MassageMassage LaCrosse BallDisclaimer: This podcast represents the opinions of Beyond the Routine hosts Betina and Nic Shimonek and their guests. Views and opinions expressed in the podcast are their own and should not be taken as medical advice. The podcast content is for informational purposes only. Please consult your healthcare professional for any medical questions. 

→ l'articolo citato nel podcast: https://www.calabrettosimone.it/2023/01/31/foam-roller-e-rilascio-miofasciale-per-il-recupero/ → Visita il mio sito: https://www.calabrettosimone.it/ → Leggi tutti gli articoli gratuiti nel mio blog: https://www.calabrettosimone.it/blog/ → Info su coaching online, consulenze dal vivo e online, programmi di allenamento personalizzati, info sul corso “imparare a programmare l'allenamento della forza” e tutti i servizi disponibili: […]

Capítulo muy personal donde hablo de colaborar en un estudio (minuto 14), asistir a un taller de Mindfulness (minuto 12´45”) y sobretodo de ejercicio. También hablo de cómo me piqué con el esclavista del Applewatch y de que llevo un diario de entrenamientos. Mi planning de entrenamiento en casa: Día 1: Circuito Pierna 1 Día 2: Circuito Tren Superior 1 Día 3: Circuito de Core Día 4: Circuito Pierna 2 Día 5: Circuito Tren Superior 2 Día 6: Circuito Core 2 Día 7: Estiramientos, Foam Roller, Pilates… Comento la ilusión que me hace el reto de preparar tablas para personas con complicaciones porque eso me hace estudiar más; y que una amiga ha comenzado con un proyecto de seguimiento para gente que necesita alcanzar unas metas de salud.

Ever been in a groove with your exercise and eating when BAM…you get sick, injured…something that gets in the way of you doing things the way you were doing them. So, do you stop completely and complain that this ALWAYS happens so you can't stay consistent? Or, do you shift and figure out what you CAN do in the transition? Staying consistent through the bumps of life isn't just important to get results. It actually proves to your brain that you ARE someone who can stay consistent and can continue to make progress no matter what. Life happens, but your health doesn't have to sit on the back burner every time it does. Our Stop The Stuck Challenge is going on this week and you can binge watch what you missed! Thanks for tuning in for another episode! We want to get to know you! Let's connect! Make sure to join our Facebook Community Hardwired For Health to continue the conversation or on Instagram bejourneystrong or Tracy's Instagram movement.warrior to learn if our Neuro-Hacking Health Success Method is right for you! You can also directly message us at Journeystrong3@gmail.com if you're ready to take the plunge into our custom 1:1 coaching programs. And, if you got some value from this, we want to hear about it, share it with a friend and write a review! It's how more people will get this valuable message! Have questions about how we can serve you in your unique health journey? Make sure to schedule your Free Health Discovery Call where we'll chat about your specific needs. What Are We Loving? Tracy has been loving her Foam Roller for stretching, but also enjoying the workouts Jess has been doing in our Facebook community with it. It's a simple, cheap investment that makes you feel good! Jess is staying calm with her ClaryCalm essential oil that keeps her centered and calm, but also smells delightful.

En el podcast de hoy queremos enseñaros los aspectos más relevantes para la preparación de un maratón. -TIEMPO DE PREPARACIÓN Una pregunta muy común que no tiene una única respuesta, todo depende de la experiencia y nivel de la persona. Si eres principiante en el running, deberías ir asentando distancias y ponerse un plazo de uno o dos años. Si ya tienes experiencia corriendo y has participado en carreras de 10 o 21 km un plan de 16 semanas puede ser suficiente. -ASPECTOS DETERMINANTES: Hay una serie de factores que van a determinar el resultado UMBRAL AERÓBICO: Es el ritmo o la intensidad en la que utilizamos oxígeno exclusivamente para producir energía. Tener un buen umbral aeróbico significa tener una buena eficiencia energética y la capacidad de aguantar determinado ritmo de una forma prolongada. Este umbral generalmente se trabaja haciendo rodajes muy suaves a baja intensidad pero con gran volumen de kilómetros. UMBRAL ANAERÓBICO: Es el umbral en el que nuestro cuerpo deja de utilizar oxígeno para producir energía y comienza a acumularse la fatiga, son ritmos que nuestro cuerpo puede asumir por una duración más limitada ya que utiliza mayoritariamente glucosa como combustible. El ácido láctico comienza a dispararse y por tanto comenzamos a notar fatiga y falta de aire. Es muy importante trabajar este umbral para el maratón puesto que cuanto más próximos estén los ritmos el umbral aeróbico del anaeróbico y éstos últimos del ritmo de vo2máx, más rápido será el ritmo que podamos sostener durante el maratón de manera aeróbica. Este trabajo se realiza mediante entrenamientos interválicos como las series o de cambios de ritmos como el fartleck. ECONOMÍA DE CARRERA: Es el factor más determinante en maratón; debemos tratar de gastar la menor energía durante la carrera, para ello tenemos que entrenar al cuerpo para que pueda soportar altas intensidades con poco gasto energético durante un largo tiempo, tratamos que se utilicen el mayor porcentaje de grasas como combustible y el menor posible de glucosa. Así podremos llegar con energía al final de la meta. Para trabajar este factor hay que entrenar largas tiradas a ritmo de umbral aeróbico y de quema de grasa y también es muy importante el trabajo de fuerza. Otra forma de trabajar este aspecto es mejorando la composición corporal, un menor índice de masa corporal ayudará a gastar menos energía en cada zancada. VO2máx: El la mayor cantidad de oxígeno que nuestros músculos pueden absorber durante la carrera, determina el potencial aeróbico que una persona puede llegar a tener. No es tan importante cuando se trata de un maratón, pero un mayor VO2máx puede hacer que aspiremos a un tiempo más o menos rápido. Una forma de trabajar este factor es con las series de distancias medias cortas. ASPECTOS SECUNDARIOS: TRABAJO COMPENSATORIO: GLÚTEO E ISQUIOS: el punto débil de corredores, no solemos activarlos y es muy importante en corredores para mantener una buena postura, mantener la cadera alta y estabilizar la cadera durante a zancada. Cuando el glúteo medio no está fuerte se puede desviar las rodillas y los tobillos durante la carrera. Estos ejercicios son muy fáciles de hacer, sobre todo con minibandas elásticas. MUSCULATURA RESPIRATORIA: Es vital para evitar la sensación de fatiga en carrera, muchas veces nos sentimos fatigados en general y normalmente esta sensación de fatiga está causada por una fatiga primaria de los músculos inspiratorios. Si manejamos bien el parámetro respiratorio podemos reducir sensación de fatiga. Con un aparato llamado Power Breathe, haciendo 30 respiraciones por día podemos trabajar esta musculatura. En poco tiempo se encuentran mejoras. PROPIOCEPCIÓN: Se trata de una capacidad que permite al sistema nervioso identificar la posición músculo articular y percibir con precisión el movimiento y el desplazamiento de éstos. Una falta de propiocepción hace que tengamos una falta de estabilidad y control articular. Para trabajarlo podemos hacer ejercicios con una sola pierna con o sin movimiento o utilizar plataformas inestables que te hacen desequilibrar. CORE: Tener un abdomen fuerte nos permite tener una mayor economía en el movimiento, como consecuencia de un mayor control de las extremidades superiores e inferiores, lo que hace gastar menos energía en los movimientos. También nos ayuda a evitar dolores de espalda. Un buen ejercicio serían las planchas. TÉCNICA DE CARRERA: Es un trabajo compensatorio porque te permite realizar una mejor técnica y gastar menos energía cuando te mueves así cómo evitar lesiones, una buena técnica también está relacionada con un buen equilibrio muscular, trabajar técnica no nos asegurar hacer una técnica perfecta si no tenemos unos niveles mínimos de fuerza muscular. -¿CÓMO MANEJAMOS VOLÚMENES E INTENSIDADES A LO LARGO DE LA PREPARACIÓN? En relación a la intensidad y volumen de kilómetros que se han de plantear durante la preparación, si dividimos la intensidad en 3 fases, se puede decir que el 75% aproximadamente de los kilómetros se entrenarán en fase I o aeróbica y el 25% restante se entrenarían en fase II y III (umbral anaeróbico y VO2máx). De este modo, claramente vemos como predomina la acumulación de kilómetros a ritmos de baja intensidad “suaves” lo cual nos ayudará a estar más recuperados para afrontar los entrenamientos de calidad a alta intensidad (25% restante). El primer mes de la preparación comenzamos con volúmenes e intensidades moderadas o bajas predominantemente trabajo aeróbico, el segundo mes aumenta la cantidad de kilómetros semanales a la vez que de manera progresiva también aumenta la intensidad en las series y en los rodajes, el tercer mes digamos que es el más duro puesto que confluyen los mayores volúmenes con las intensidades más altas, realizando bastantes kilómetros a ritmos de competición. El último mes se centra más en la recuperación de manera que después del punto más álgido de la preparación cuando quedan 3 semanas tratamos de reducir al 60-50% el volumen máximo de kilómetros que veníamos haciendo y los últimos 15 días prescindimos de ritmos intensos para que todo el cuerpo llegue descansado al día del maratón -MÉTODOS DE RECUPERACIÓN Hidratación: Una adecuada hidratación durante la carrera o competición asegurará el mantenimiento o una leve disminución de la volemia (volumen de sangre). Si la hidratación no es la adecuada, se producirá una hipovolemia lo que produce un aumento de la frecuencia cardíaca ante la misma intensidad con el objetivo de mantener el gasto cardíaco (sangre que se envía a los músculos desde el corazón) si éste disminuye se produce un descenso del rendimiento. Las soluciones con un alto contenido en sodio y un 5% de glucosa pueden ser una solución para potenciar la reposición hídrica. Nutrición: Después de un entrenamiento o competición de alta intensidad y/o larga duración existe un daño muscular persistente en el tiempo por lo que es necesario la reposición de los depósitos de glucógeno, así como incrementar la disponibilidad de aminoácidos y proteínas, necesarias para reparar el tejido dañado. La combinación de macro nutrientes y sobretodo del tipo de carbohidrato que se ingiera, podrá aumentar más la adaptación o promover una pronta recuperación. Es importante tener en cuenta cuando se produce esta ingesta, es importante ingerir carbohidratos en la hora posterior al ejercicio con el fin de potenciar la resíntesis de glucógeno. Ropa compresiva: Aún no hay una evidencia científica clara, pero numerosos estudios avalan los beneficios de la ropa compresiva como recuperador. Éstos afirman que se produce un mejor retorno venoso y que se evitan posibles edemas fruto de una acumulación de líquidos en el área extravascular. El principal mecanismo para la mejora del retorno venoso de estas prendas es la venoconstricción. Pueden aumentar el retorno venoso y reducir el volumen de sangre almacenada en las venas. Aplicación frio-calor: Existen muchos métodos para aplicar frío de manera local (hielo, crioterapia, inmersión en agua fría, geles de frío, etc) Tras una competición o un entrenamiento, lo que buscamos con la aplicación de estos métodos es; descender la temperatura de un grupo muscular, descender la temperatura interna, disminuir el daño muscular y minimizar los procesos inflamatorios. En cuanto a la aplicación de calor, los principales objetivos son; incrementar el flujo de nutrientes y oxigenación a la célula muscular, descenso de la rigidez muscular, efecto analgésico, efecto antiespasmódico, mejora del drenaje linfático e incremento de la recuperación del tejido muscular dañado. La aplicación de calor tendrá que estar en un rango entre 30 y 45º y entre 20-25 minutos. Estiramientos: El uso de estiramientos como método de recuperación aún crea controversia sobre su efectividad puesto que hay que tener en cuenta unas cuantas consideraciones como que no pueden ser utilizados directamente después de una sesión de entrenamiento o competición, que la duración deberá ser de entre 15-30 segundos y 1 y 3 repeticiones por grupo muscular. Así, se deben evitar estiramientos buscando rangos y amplitudes máximas y se debe evitar hacerlos antes de una sesión de fuerza. Recomendamos una alternativa a los estiramientos más que válida y sin correr riesgos músculo-articulares, el caso de la liberación miofascial con el rodillo, más conocido como “Foam Roller” con ella conseguimos favorecer la flexibilidad y aliviar dolores o contracturas musculares. Es un excelente recuperador muscular aplicando presión sobre los nudos o puntos gatillo que se producen en diferentes zonas del músculo. -¿CUÁNDO HACER TIRADAS LARGAS O COMPETICIONES? Es muy importante hacer una correcta planificación de las semanas que habrá competición o tiradas largas. No significa que cada semana vaya a haber una tirada larga, eso va a depender del nivel, experiencia y objetivo del corredor; a partir del segundo mes comienzan tiradas de 20 kilómetros en adelante, es muy importante saber que cuando una semana hay una tirada muy larga lo más recomendable es que la semana de después se plantee como recuperación y se haga un entrenamiento de menos volumen, no es recomendable acumular muchas semanas haciendo tiradas largas, se hace necesario para poder conseguir adaptaciones ir incorporando estas semanas de recuperación. En cuanto a las competiciones, no podemos plantearnos hacerlas todas al 100% ya que nos produciría un desgaste físico que nos impediría seguir rindiendo bien en los entrenamientos y posteriormente en l maratón. Es importante utilizar las competiciones como entrenamiento, buscando ensayar ritmos para la prueba. Cuando más próximo esté la competición del día del maratón más cautos debemos ser para no salir a darlo todo. -¿CÓMO PLANTEAR EL TÁPERING? Lo ideal en un tapering es que la reducción del entrenamiento sea gradual, comenzando entre 14-8 días antes de la competición. Todo depende de la experiencia y el nivel del deportista, a mayor nivel, menos descanso y de menor duración se requiere en el tapering, puesto que son más sensibles al mínimo estímulo de recuperación. En cuanto a la reducción de volumen, ésta debería oscilar entre el 60-40% (50-30% deportistas alto nivel) de la media de volumen de carga que se venía haciendo semanas anteriores. La intensidad de los entrenamientos debería mantenerse en incluso se puede aprovechar para aumentar ligeramente la calidad de los entrenamientos al tener más tiempo de recuperación y menos volumen. En la medida de lo posible intentaremos, durante esta fase, mantener la frecuencia de entrenamientos semanales, eso sí con mucho menor volumen de trabajo en cada sesión.

Masážny valec, známy aj ako foam roller, sa pomaly ale iste dostáva do pozornosti čoraz väčšieho množstva aktívne žijúcich ľudí. Roller, masážne loptičky či iné masážne pomôcky už nájdete v každom lepšie vybavenom fitness centre. O tom, načo sa tieto masážne pomôcky využívajú, ale aj bližšie o fasciách a o myofasciálnej masáži, sme sa porozprávali s trénerom a firemným well-being managerom, Mgr. Denisom Brnčalom. WHEALTHCAST je podcast týždenníka TREND o rozumnom investovaní času, peňazí a energie do fyzického a duševného zdravia. Krátke rozhovory s lekármi, psychológmi, fyzioterapeutmi, výživovými poradcami, trénermi, ale aj ďalšími odborníkmi a inými zaujímavými hosťami na témy, ktoré hýbu svetom zdravého životného štýlu. Moderátor: Maroš Krivosudský

Welcome to The NSP Nutrition Show - Episode 56

The Candid Guys talk work hazards, you know, like slicing your finger open on the cooler handle. The have a HULK size FAT! What interuption to you want to F? Also, do those knobs on your foam roller really help? Asking for a friend.  https://www.healthyroster.com/ The Best in the Biz! Human Kinetics Promo for 20%OFF: CANDIDCEU  Structural Elements - What Kevan Does! https://www.smarttoolsplus.com/ Promo: CANDID10 https://www.masterdryneedling.com/ Promo: Candid Members Only! It's a club https://www.medbridgeeducation.com/?a_aid=8179&a_cid= Promo: CANDID  

What are the benefits of using a foam roller? Jeff Ryman explains in his health headlines.

What are the benefits of using a foam roller? Jeff Ryman explains in his health headlines. On our TV Talk, Greg David talks about the popularity of police shows on our networks, and when it all started. In Prince Edward Island, a new skills training centre for Islanders with Disabilities is in the works. Ryan Delehanty brings us up to date. It's the Wednesday edition of Buzz With Bill with Producer Bill Shackleton! Resilience comes with self-care and regular maintenance. Registered Nurse Leslie Depoe shares practices to keep in mind. Ready to turn up the heat? Mary Mammoliti lets us in on her hot sauce endeavors, and highlights a trending pepper farm in Ontario.

 Aujourd'hui je discute avec Christophe Broy. Christophe est Masseur Kinésithérapeute libéral. En parallèle il a cofondé l'organisme de formation Kiné &Co formations qui propose des formations dans tout le grand Est. Il a aussi validé un DU en méthode recherches cliniques et un DU Running Trail à l'Université de Besançon.

Julia is a fascia release expert and pain relief coach. She has captivated a community of thousands with a fresh take on foam rolling and how to discover the root source of their chronic pain. Her unique combination of fascia release, postural alignment, and mindset magic have earned her the nickname “the pain relief wizard.”After standard Western medicine treatments failed to help with severe nerve damage in her arm, she was finally able to find answers with fascia release. Julia, a Denver local, now spends her free time adventuring, rock climbing, and hiking Colorado's tallest peaks.Pick up a copy of my book Finally Thriving here:https://geni.us/FinallyThrivinghttps://www.finallythrivingbook.comConnect with Julia here:Instagram @movementbyjulia Website: www.movementbyjulia.comFour Sigmatic Order your Four Sigmatic medicinal mushrooms here and get 10% off with my code: INTEGRATEYOURSELFBuzzsprout - Let's get your podcast launched! Start for FREEEnlifted Coaching Certification Book a discovery call & mention you heard about Enlifted through Integrate Yourself w/ Allison PeloDisclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the show

Massage Therapist, Christine Girouard, joins us this week to share why she's passionate about helping others relax, de-stress or recover from injuries.  Through our discussion, Christine shares the benefits of massage, defines different massage techniques and identifies the time you should hold off booking a massage.Additionally, she shares how she got started in the field, tips for helping your muscles recover, what her next area of focus will be to continue helping clients and her plans for continuing to provide care and comfort to others when her massage days come to a close.  Christine's passion for providing the proper care to ensure relaxation and overall wellness shines throughout our entire conversation!Episode and Guest LinkSpatique Day SpaUsing a Foam Roller for Muscle RecoveryCompassionate Touch for Elders ArticleAssorted Conversations LinksPodcast HomepageAssorted Conversations Facebook PageStay up-to-date on podcast happenings and share them with your friendsAssorted Conversations Podcast Facebook CommunityA collaborative and supportive community for you to engage with us, our guests and other listenersShare your passion, network and connect as we all pursue what makes us happy.Exclusive behind-the-scenes content and infoSpecial online events for community members             Follow us on TwitterFollow us on InstagramMusic and Artwork CreditsMusic Credit:  True Living by Patrick MooreRoyalty free music license purchased at soundotcom.comAssorted Conversations Podcast emoji's designed by OpenMoji The open-source emoji and icon project. License: CC BY-SA 4.0

Modo recovery express tras la Media Maratón, sacando todos los artilugios de tortura para recuperar rápido y bien. Detalles de #Kmdeconfianza Mapfre: https://www.kmdeconfianza.com/ - Foam Roller https://amzn.to/347ivxp  - Bola Beurer https://amzn.to/3G0fThY  - DuoBall https://amzn.to/3nXCNQU  - Pistola masaje https://amzn.to/3IHTAQ1  - Botas presoterapia https://www.palabraderunner.com/botas-compex-ayre-review-opinion/  Pedro en Instagram: https://www.instagram.com/palabraderunner/ - Strava: https://www.strava.com/athletes/1169830 - Todo el material que recomiendo: https://www.amazon.es/shop/palabraderunner - Grupo en Telegram: https://t.me/grupopalabraderunner - Lista de música colaborativa en Spotify: https://open.spotify.com/playlist/3HKZ7jyeix7lgyXuOmaZU9?si=LxewE053T96-KesQA7Ze7g Instagram: https://instagram.com/palabraderunner/ Web: https://www.palabraderunner.com https://www.strava.com/clubs/palabraderunner Grupo en Telegram: https://t.me/grupopalabraderunner Mi Strava: https://www.strava.com/athletes/1169830 Facebook: https://facebook.com/palabraderunner/ Twitter: https://twitter.com/palabraderunner/ Club Palabra de Runner en Strava: https://www.strava.com/clubs/palabraderunner

Let's loosen up a little with some ways to increase your range of motion inside and outside of training. We'll cover how mobility can fit into your day, both ideally and realistically, so you can recover faster and feel better.

Ormai da qualche mese che uso con costanza il foam roller.E ho notato che, quando posto su Strava il mio classico allenamento “Stretching e foam roller” qualcuno puntualmente mi chiede se effettivamente il foam roller funzioni e serva a qualcosa.La mia risposta a bruciapelo sarebbe “Sì, mi sembra di trarne dei benefici”. Però con questa puntata coglierei l'occasione per andare più nello specifico su questo tema, che a quanto pare suscita parecchia curiosità.Come sempre vi porterò un po' la mia esperienza personale, ma vi riferirò pure di alcuni studi accademici, che sicuramente saranno più attendibili delle opinioni del sottoscritto.Link a tutti gli studi:- https://digitalscholarship.unlv.edu/cgi/viewcontent.cgi?article=1022&context=scholarship_kin- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0235195- https://www.researchgate.net/publication/343961089_To_compare_the_effect_of_foam_roller_with_static_stretching_and_static_stretching_only_on_hamstring_muscle_length_in_football_players----------------------Supporta questo progetto tramite un contributo mensile su Patreon: https://www.patreon.com/da0a42In alternativa, puoi fare una donazione "una-tantum".PayPal: https://www.paypal.com/paypalme/lorenzomaggianiBuymeacoffee: https://www.buymeacoffee.com/da0a42Seguimi!Canale Telegram: https://t.me/da0a42Instagram: https://www.instagram.com/da0a42/Facebook: https://www.facebook.com/da0a42/Profilo Strava: https://www.strava.com/athletes/37970087Club Strava: https://www.strava.com/clubs/da0a42Sito: https://da0a42.home.blogOppure contattami!https://da0a42.home.blog/contatti/Il mio microfono, HyperX Quadcast: https://amzn.to/3bs06wC----------------------Music credits: Feeling of Sunlight by Danosongs - https://danosongs.com

UCSF has rolled out a Fall fitness challenge to encourage more steps to help curb the caloric Fall and Winter seasons. Find out how you can participate if you are a UCSF affiliate. Foam rolling benefits part 1 of 2.

00:00:40 Meet Sue Hitzmann00:00:58 How The M.E.L.T. Method Came To Be00:01:20 When Chronic Pain Is Unexplained00:01:50 What Do You Do For Inflamed Fascia?00:02:45 Fascia As A Doorway To Healing Multiple Issues00:03:00 Developing Self Care Techniques00:03:15 Sue's First Book00:03:25 Sue's Second Book00:03:55 The Story About Great Grandma00:04:35 The Epitome Of Wellness00:06:00 The Wellness Field's Dirty Little Secret00:06:15 Fascia as the 4th Dimension of Wellness00:06:47 Sue Hitzmann's Turning Point00:09:10 A Deep Dive Into Fascia00:09:40 Fascia Defined00:10:19 Fascia Supports Cell to Cell Communication00:10:35 Fascia as The Stability System Of Your Body00:13:10 Fascia... a biotensegrity System00:14:30 Fascial Relates issues00:14:40 Daily Living's Impact on Fascial System00:15:40 M.E.L.T Method Indirect Before Direct Approach00:15:50 The Crying Kid Analogy00:16:50 Feeling the Effects of Fluid Dehydration00:17:30 Cumulative Stress00:17:55 The Toaster Analogy00:18:50 Foot and Hip Example00:19:12 The 4 R's of M.E.L.T.00:19:18 Reconnect00:21:20 Stronger But More Dysfunctional00:21:55 Setting Up For Injury Over Time00:22:30 A Better Route00:22:50 Reconnect Rebalance Rehydrate Release00:24:15 The Neurofascial System Stabilizes Us00:24:55 Tips To Feeling Better And Looking Younger00:25:27 Fascial Link To All Other Systems in The Body00:26:04 Clean Up Your Fascial Environment00:26:12 Fascial Relation to Immune Health00:27:00 Stuck Stress Loves to Live In Spaces00:29:24 How to Stay Youthful Active and Resilient00:30:59 How to Keep Youthful Looking Skin00:31:35 M.E.L.T Mini Face Treatment and Full Face Treatment00:32:43 Emotions and Fascia and Much More00:33:50 Emotional Link to Pain00:34:11 The Asking for a Raise Story00:35:40 Becoming a True Listener00:35:58 A Surprise Guest!00:36:38 The Kids on the Bus Story00:41:55 Mindful Meditation Practice00:43:09 Mindful Meditation in M.E.L.T. Rebalance Sequence00:44:14 How The M.E.L.T. Foam Roller is Different00:45:45 Help Your Own Auto Pilot00:46:03 The Tuck and Tilt Downregulates Stress00:46:25 The 3D Breath00:47:00 Boost The Rest and Restore Regulation Of the Body00:50:41 Measuring Fascia With High Powered Micron Microscopes00:51:10 Moving The M.E.L.T. Method to Online Classes00:51:23 2000 instructors and 5 Levels of Training00:51:45 Streaming App00:52:25 MELTMethod.com 00:52:25 MELT on Demand App00:53:33 Simple Tips00:53:40 Tip #1 Sip Water Frequently00:54:05 Tip #2 Decrease00:54:10 Tip #3 Sleep in a Dark Room00:54:35 Tip #4 Send Out Positive Energy00:55:24 We Lift Each Other Up00:56:14 MELTMethod.com00:56:21 MELTMethod on instagram00:56:22 MELT Method on Facebook00:56:25 MELTMethod on Pinterest00:56:27 MELTMethod on YouTube00:56:35 MELT On Demand00:57:30 Free Give Away "How To Reduce Sugar Cravings"00:57:39 Support the show (https://www.buymeacoffee.com/taylorfit)

Hosts Laura and Carletta are joined by special guest Dr. Michael Carey to discuss how to keep your body active and well while you're working! Mike shares tips and tricks for stretching, posture, and keeping yourself from the dreaded Zoom fatigue! Podcast Notes: In this episode, our guest Dr. Michael Carey, chiropractor and executive director of What the Strong do to RISE, explains how working from home has affected our posture. Dr. Carey believes there are two pandemics here, COVID-19 and the "Flat Butt Syndrome" caused by the lack of movement in the last few years. Learn how to escape from Flat Butt Syndrome with some helpful tips below: Dr. Carey talks about Upper Cross Syndrome (UCS), also known as "Text-Neck". UCS is caused by poor posture (such as looking down at your phone and texting). Over time, your disks start to compress and that can lead to neck and back pain. It is important to reset your posture throughout the day, but if you have been experiencing pain, the VRC offers a Low Back Care and Pain Prevention class, every Tuesday and Thursday, to help you improve your posture in order to stay pain-free. One of Dr. Carey's favorite tools to use for stretching is a 36-inch Foam Roller. Check it out on Amazon here. Check out Dr. Carey's Foam Rolling videos on the VRC YouTube page to learn Basic Foam Rolling for the Lower Body and Basic Foam Rolling for the Upper Back. Experiencing pain but don't have a Foam Roller handy? Dr. Carey also mentions two of his favorite stretches to do without a Foam Roller: Bruegger's Stretch and Figure 4 Stretch. Learn how you can even do these stretches at your desk by checking out the videos on the VRC YouTube page! Find more information about us at VEBAResourceCenter.com

hello? Hello, this is Caroline Schafer, your host, please help me welcome Shelly Burns. She is a doctor of chiropractic and the owner of active health chiropractic, a gym owner, and a fitness expert for over 20 years at CrossFit, H V L and nomad athletics. She is also a life coach and creator of the Fit Menopause Blueprint. She's always been very passionate about health , fitness and wellness. She strives to be a guide for women battling the hormonal obstacles. She feels no women should be staring at themselves in the. Wondering who was looking back at them or feels alone with their struggles. Women need to help women. Amen to that. Um, I bet you have a ton of friends because who wouldn't want you in their back pocket with an arsenal of information like that. Welcome. Welcome. I'm thankful to have you on the show. Thank you.  It's nice to be here. Finally meet you. I know we've been going back and forth for a little while, but we finally got it together. We do have a ton in common, but, um, tell us a little bit about your story. So as far as getting into the perimenopause and menopause scene, um, I've always been athletic. I've, I've been a trainer, uh, and right before COVID I started getting this mild sense of,  anxiety. And I'm a little high strung, but I never really, it never really consumed me where it stopped me from doing anything. And then kind of COVID. Um, my gym got shut down and everyone's like, oh, you're probably have anxiety because of the gym being shut down. And I was like, you know what? I'm so relaxed. This is the first break I've had since high school. You know, I went right from undergrad to grad school to opening up businesses and I've been never really taken a break. Right. So. I went to the doctor and he's like, oh yeah, here's some anxiety meds. Two months later it had gotten worse. And I was like, okay, it's worse. They gave me more, a higher dose. Then the next time I went in, because I still wasn't feeling good. He said, all right, now we're going to add one and we're going to increase the dose of this one. So by the time it was eight months, I was more anxious than I'd ever been. I was having a hard time focusing, sleeping. I was exhausted. Um, in all aspects of my life, um, my relationship was going down the tubes and I gained 20 pounds. Oh my God. I know. And as a fitness person owning a gym, I was beating myself up mentally. So this was very hard and I started having panic attacks, like shutting down type panic attacks, which I had never had in my life so those were scary.  I went in and I was like, listen, there's gotta be something else, like either I'm going crazy or something, but like the fact that I feel out of control, and when I look in the mirror, I don't recognize who I am like, that scares me. So he was like, oh, just go to a therapist. Well, I was done with that. So I was like, I'm going to find another doctor. So I actually went to a psychiatrist cause I'm like, I'm, I've lost it. I'm losing it. She said, let's, let's do some blood work. So it came back and she's like, oh, you're in peri-menopause. My immediate reaction was  I'm not over 50 and I'm 44 and I'm healthy. And, um, you know, these are things we don't know. Right. Uh, so she she's like, okay, we're going to put you on a very mild dose of HRT, which I was hesitant because you do hear bad things about it, which is from a study done years ago. She's like, I'm worried about you because  your amygdala and cortisol so high that you're, you're burning the candle. You're not getting any rest, and you're not, you're not gonna be able to bring yourself down with mindfulness because I was trying mindfulness and exercising more, even though I was not getting anywhere. So I went on that dose for two weeks, the minimal dose, and I have not had anxiety or a panic attack since, and it's been over probably about a year and a half. It completely changed my life. And then since then I started researching perimenopause and menopause and because I wanted to lose the weight, I was like, why am I not losing this weight? I need to get this off. So CrossFit five times a week, and then also running wasn't working. So I started researching on different ways of working out over 40. So I switched to high intensity training with total body and dumbbells. And not for me, not more than 15, 20 pounds, which for me is light singing and CrossFit, I'm doing 115 pounds over my head, you know, so I went lighter and I started focusing on full body movements and shorter workout. So 15, 20 minutes where I push really hard. And then I was doing yoga and recovery stuff, like mobility and flexibility. And I started dropping the weight and I also switched my diet, um, which I had done research too. So that's kinda how I got into it because I ended up seeing results with, um, me changing everything that I'd ever done from 40 and before that makes such good sense. I'm so happy to hear that hit was included in that. Cause I don't believe in working hard, I believe in working smart. So, you're preaching my kind of words. That's awesome. Well, good for you because I feel like so many people, they go to the doctor for answers and all they do is write out that prescription and it doesn't help. And you were looking for solid answers and they didn't even tell you, Hey, you know, like let's run some blood work and see where some of your numbers are at, and then getting them a lot of times to run the numbers that you want to see too, is another whole chore. I'm sure you have a lot of that from the big sigh. Well, it's hard seeing other women go through this all the time now. Like, because they'll come to, if I post something on my face. Hey ladies, like, do you even know what the symptoms of perimenopause are? Cause I didn't. I was like, I did it. And so many women that are Mike my age, or I graduated high school with started commenting like, Hey, so what is this? I think I'm going through this. And it made me realize like women out there don't know. So that's kind of also where my passion came from. I'm like, listen, I can use what I've learned in my expertise in the last 20 years and come up with something that can help women when they're in this 50, you know, 55 year old range where you can feel lost and not even sure what the heck is going on with you. And, we need to be educated earlier in life that this is going to happen. It's not just pregnancy to menopause. There's an in-between in there. Tony Robbins calls it make your mess, your message. I think you have slam dunk that. Um, so I know you have something called the Fit Menopause Blueprint. Can you talk about that. Yeah.  I basically took what I did and turned it into a 12 week program. Cause it took me about 10 weeks to get back to where I was before all this craziness happened. So, um, women at my gym were like, what are you doing? I want to do what you're doing. Cause they're, they were probably in their 50, 55 area. And they had been at my. Come in three, four times a week working out hard. I could see it, but they were like, I don't, I'm not getting any results. My body's not changing. So I said, well, listen, why don't we put you on this program? I just put myself on like a beta group and put you through it. Sure. So they started dropping weight, sleeping better. Um, and this is without HRT sleeping better digestion stuff changed. All these effects started happening and they were like, this is so good. You need to take it outside. What we're doing here in little Hendersonville North Carolina. So that's kind of when I started expanding and put it online . And it's basically four pillars, fitness, which I kind of went over. I use HIIT training, but it's delivered via an app where there's videos posted. So you don't need to guess, uh, what, what that is that I re written there, there's a video demonstrating awesome trainer who did all that stuff and then with that there's glutes and abs daily, uh, there's a recovery day where, um, You get a foam roller and I'll cross ball and everything in this package with the it's called a FIT package. And then on Sundays, there's like a 20 minute video where you're using things to recover. So fitness is like kind of whole body. We also do yoga for the warmups. So it's kind of a little bit of everything, but it's not like CrossFit where, I mean, you're exhausted every time you're done Cross Fit. Cause if you don't do it that way, It's it almost feels like you're not doing it right. So in my head, it's like, you've got to push to that zone. Well, with this, it's like, you're still pushing hard, you're sweating, you're, tired, but you're not stressing your adrenals and your cortisol levels. So it's, it's a better recovery and it doesn't, you're actually going to get results. So that's the fitness. The nutrition part. I use My Fitness Pal. Oh, the other thing about the fitness part. So at the end of that workout, you have to hit complete. So I get alerted. So it's a ton of accountability each day, I'm looking for that." I've completed it." And if I see like two, three days, cause it'll show me how many they've completed for the week. So if it's a red, like, Hey, where have you been? So if somebody struggles with accountability, this is like a really good way of doing. It's not just going to be workout delivered and I don't ever see again, the other thing is the nutrition. I use My Fitness Pal, cause that's what I like to use. And every night at the end of the day, they have to send me a picture of their macros.  I use macros to help ladies, cause you got to start getting more protein. The older we are, so got to kind of switch that carb protein balance. And then some ladies, we include a little bit of intermittent fasting because the macros aren't quite enough. So, and I've used both and I intermittent both of those actually. I don't ever do like a full day of fasting though. I feel like I'd be an angry woman. So for me, for me, a full day of fasting does it kind of, but I can do like 12 to eight eating and then not eat for that, whatever that is, 16 hours. So. That's kind of how the nutrition works. So a lot of accountability with nutrition, if you're having a struggle and you're like my fats too high, I don't know how to get it down. I can go in your diary and say, Hey, this is what you ate that day. This is really high in fat. Maybe try to find something else that switch out. So it's a lot of back and forth. And then mindset.  We do weekly calls as a group. So as a group, we work through different issues and we start those zoom calls with wins,struggles and goals for next week. So there's a lot of accountability in the group. And with the mindset part, we talk about different things each week. So like one week is menopause and anxiety. Um, another one is menopause and decreased libido, um, things like that, so that we can talk about them. People can talk about their issues and then we work on them. And then the last pillars self care. I'm a big proponent of taking care of your body and not necessarily doing it yourself, massages, acupuncture, anything where you're getting worked on and you get to lay there and relax,  get your nails done. I'm not, I'm not to get your nails done type person, but some people find that relaxing. Creating an environment where you're changing your lifestyle. Everyone thinks that like they have to do endless cardio. That's not true. The more cardio you actually do and less weight training, you're just offsetting any,  any gains you're going to make. So you can't just go and do cardio nonstop. That's not going to get you there as far as eating. You also don't want to do a restrictive calorie diet, right? Like those are not, they've shown that those are not good. You end up getting more weight when you come off of those or you start craving things and then you, you end up cheating and then bingeing. So I have to have a big fan of that. I literally learned this morning they've done a study on that it was about restricting your calories and , that success rate was 0.01% point. Oh, this is what America is preaching. And your success rate people is going to be 0.01. That's so pretty crappyodds. Yeah, and a lot of people do that and doctors tell you to do that. Exactly. They don't have nutrition degrees, and they'll tell you, you got to work out more and eat less. Yeah. That's like the worst advice you could give anybody. That's like setting them up for failure. No wonder why people don't like to diet. That's that's the other mindset part is working on women's nutrition. I like to go out and have a good dinner somewhere once a week but a lot of women torture themselves if they have a bad meal or bad day, and then it ends up turning into a weekend and then a week, and they're like, okay, I'm going to start Monday. I'm gonna start Monday. But so in this, it's very, very important that we teach the mindset around; it's okay to go have a bad meal. It's okay to have some glasses of wine that night, wherever you want. But the next day you need to get in, in a workout. Even if it's a 30 minute walk, whatever it is you want to do. Eat healthy that day, because then you're not gonna, you're not gonna ruin anything you've been working on. Exactly. I tell you your meal, same thing. If you have to have that slice of pizza, it's not the greatest thing for you. I know that, you know what? I always think. I always tell people there's always better options too. You know, like if you, if you make it yourself, you can use organic cheese and things like that, but whatnot. But because. You just, you end up eating 30 things that probably a more caloric than the thing you wanted to eat in first place. And, you know, it's like just eat it and you get that satiety and then you can move on and tomorrow's another day, you know, but it hasn't totally do deprivation. Yeah. Don't be nice. You have a bad meal that day. And then the. Don't beat yourself up and move on because yeah, you're still going to see results that way. I know people won't say that, but you will still see results if you're putting in the time and you're cause you want to enjoy food. I mean, that's the other thing why women quit is they're like, I'm starving myself and I'm only living once and they go on this whole tangent. I've heard, it's like, no, I want you to enjoy something. I want you to enjoy what you like. You just can't enjoy it every day. I mean, it's just exactly. I have a culinary degree, I'm from New York and I'm Italian. So yeah, food's been a major priority in my life. So I understand everything that you're saying,  don't beat yourself up, have something that you enjoy.  If I packed my suitcase, I might cheat , so that's my self-care rule. If I really want something, that's just going to make me feel really good, then I will do it. Um, so what, um, we went through the whole blueprint. I have to ask a question. Purely selfish reasons. I'm curious to know, like with women in menopause, the macros with your proteins and your carbs, what kind of ratio are you at? I found what works with  85% of the people I've put through this 40 protein, 30 cards and 30 Fat. And we start off with just getting those ratios. And then after two, three weeks, we work on cleaning up, what's making up those ratios. So the tricky part is just getting to those ratios and then once you're there, it's cleaning it up and making it more whole foods and, you know, healthier options that are making up your. You know, a carb is not a carb, you know, like a sweet potato sure. As heck isn't, you know, a bag of chips, you know, it's just not, not the same thing. I'm always saying you can always look for better options. What is a question that women often ask with menopause? Maybe there's something maybe that they didn't know about? Like, what is maybe the aha. Cause One that comes to my mind pretty quickly is. Just like I did when she said I was in peri-menopause. All I heard was menopause. And in my head, my mom hit menopause at 56. So I was like, what? I'm 44. So there's actually stages. So like, that's the thing, like there's menopause, which is one year of not having your period. Perimenopause can happen , I've heard numbers anywhere from five  to 10 years before menopause. So that's important though, because if people want a menopause, the average age is 51. So if you go into menopause, peri-menopause at 41, most women are not going to have any idea that a lot of their things going on, lack of sleep restless, exhaustion, night sweats, which it happened to me during COVID. So I would wake up every morning and take my temperature thinking I had COVID cause the bed would be soaking wet. And I thought I had a fever. That'll help your anxiety too. Yeah. So things like that, or decrease in sex or even sometimes painful sex starts happening in your forties to where. They just start not wanting to have sex and they don't really realize why, but there's there is help out there. And again, I'm more on the natural side where, you know, with exercise, nutrition, and mindset, you can actually decrease a lot of these symptoms and live, uh, you know, a healthy, well balanced life with, even though you'll have the symptoms, you can't get rid of them, but they can be managed to be right and make a manageable lesson than not, not so severe. I agree. We are really on the same page.  I think people don't put enough stock into the diet, exercise and mindset. People want the quick fix and  that's a hard thing to work with. It is not going to take a week 10 pounds. It's going to take a week now that we're over 40 to lose a pound, maybe a pound and a half. It's not that three pounds that you, we used to lose know in our thirties. So yeah, we've got to be educated earlier in life, basically. Um, to know that this is time because a lot of women will struggle the whole 10 years and then they'll hit menopause and they'll, there'll be like, oh, Oh, you were facing those symptoms, but you can, 35 year olds can start experiencing perimenopause. It depends on when your menopause data. So, um, and everybody's different. So it's, it helps to know this stuff before you actually get there. Being educated on your body and what it's doing is very important. When I was going through this and I had no idea what was happening to me, I kept forgetting things, I used to be able to read something and then be able to write it down over here. Like really good memory. In the gym. I would walk over to write something down on a post-it and I get over there to like, what was I going to write down? And then I'd walk back over here and I'd remembered. And it was like this weird, I couldn't remember things. Somebody would say something. And I was like, I got to remember that. And I couldn't remember it. And I was like, what is, I was like, I'm getting early onset Alzheimer's. And that happens too, in that 40 to 50, things just slip your mind. And you're like, whoa, like, whoa, it scares me before, you know, they go for it. It scares you before you know that you're in peri menopause cause you're like, what is going on with my brain something's happening? And you're scared that it is something like Alzheimer's or my mom died of, geo blastoma brain cancer, which is a beast. It scares the bejesus out of me,  and I have the thyroid, which is always related to memory. Woe is me with between both of them now. Holy cow. Um, but, um, so like maybe let's pick something. I know that women with the hot flashes, I had a sister who I remember visiting once and I never took off my coat because their house was blooming 50 degrees. It was like, is it cold in here? I was like, can I see my breath? I'm like, geez.  Do you have any hacks that can help women be more comfortable? let me think about this one.  I know about a thing called a chilly pad that they make that goes in your bed. Um, but is there anything else. Is there any food cause more? Oh, there are foods that cause more it's spicy foods can trigger hot flashes. I think caffeine, uh, a lot of caffeine can trigger hot flashes.  I never had a hot flash during the day, mine are always at night and I know some people have them during the day. But, I know it and work places. It's hard cause you can't quite communicate with your employer, but having a fan, having a fan around you during the day, I've heard women talk about that. But a  a lot of women will sleep with like the temperature very low and it, it like freezes their significant other super good for your health and your sleep quality. So I don't think that's a bad thing I also know about they make a fan and it, it is L shaped and it sits between the fitted sheet and the flat sheet and it kinda more on one person, um, than the other. And it kinda get it from the toes up. Um, I, my sister went through the hammers of hell with, with the hot flashes. I mean, to this day, I'm not real sure. Um, it's kind of like when they happen, they they're going to happen, but that's the thing fitness, nutrition, mindset as you can, with incorporating that into your life, you are going to be able to, have decreased amount of those and less debilitating. Um, there'll be shorter, they won't happen as often,  and there are some natural things, which I'm not a big speaker on, but there are some natural supplements which, um, we'll go over my summit in a second. A lot of things mentioned about things that will help with hot flashes and getting better sleep and things like that. I agree with you though that again, I think they're the best hack is the diet, the exercise and the mindset. And if you can reduce  the frequency, the duration, and, any of that. That's awesome. I mean, that, that's a huge hack. So  another kind of personal selfish question here. What are the changes since you're like exercise queen and menopause lady here, um, women over like 40, what needs to change in the gym. A couple things, one, you need to let you need to lift weights. I mean, gone are the days of just cardio because also when you hit 40, your, our bone mass and our muscle mass starts to naturally decrease. So if you're not doing anything, you're going to decrease at a faster rate compared to those of us that are active lifting weights. We are gonna, we are going to offset that degeneration change. I mean, is it going to happen ultimately? Yes, but like, we can slow it down, try to maintain a level where it's at, but you have to lift weights in the gym. It doesn't mean you've got to go out there and lift 500 pounds over your head. Dumbbells, like even any amount of extra weight that you want to use. You can also do body weight, but it's not going to be as good as resistance training and weight training. Plus do weight training increases your metabolism longer? Spending an hour on the treadmill. So that's important. And then,  you don't want to go and spend two hours in the gym and you also don't want to do things like called two-a-days, where you do an hour of cardio in the morning, and then a weight session at night.  Your body's not going to be able to recover. You're going to exhaust it. And your cortisol is going to raise your stress levels are going to raise and your body's not going to get the results that you want it to because it's not having enough time to recover. So you got to look at it as you want to get a good workout in, but you do not want to go out firing on all cylinders. I love that. And you just confirmed, like everything that I believe. It just makes sense if, if you're going to do cardio and then what is your burn last an hour or two, whatever and you can do something that could last six or eight hours. Hello? Like why would it shorter, shorter workout? You can do a 20 minute weight workout compared to endless cardio. And you're still, they're still not going to have the advantage that the person lifting weights. Does.I didn't know that tidbit. That's awesome. But yeah, it just, it's just, it's smarter. It's just smarter and it's its face and it's less boring.  And you don't want to get stuck in a routine that's the other thing. Yes, this is where the CrossFit comes in. Constantly varied. High-intensity interval training. You do not want to do the same workout. So to me, gone are the days of chest and tricep days back in bicep days, and then leg days, like you need to be doing total body every time you work out, not the same exercises though, different exercises and different workouts. So variety is also going to get you better results than doing the same workout. So trainers, there are good trainers out there. There's trainers, you've got to have a certain skillset for my thinking. Like you can't just have a personal training certificate. I feel like my chiropractic degree made me such a better trainer because we worked on cadavers. I got to see the muscles and where they connected, and I have a better understanding . Not every, trainer's going to be a chiropractor, but there are some out there with kinesiology degrees, with sports medicine, all sorts of different degrees, other than just a personal training degree, you want somebody who understands what that exercise is doing to your body, because then if you're doing it wrong, you're not going to get injured where you can't work out or if you're injured, they can rehab you the same time you're working out. So I'm a big proponent of find a trainer that knows what they're doing and it's not just about, 20 years experience. It's what, they've what they've learned in that process. Like what other degrees have they brought to the. Right. Just because you've done it a long time doesn't make you good at what, at that. I've always believed that regardless of the industry. you know, it's funny, sometimes I don't run often, but I do find running really good for my, my mind. I definitely get that runner's high. And if I'm really stressed out, instead of like going to see a counselor, I will run and I'll usually maybe do like twice a month. I don't do it very often. But, um, when I do see other people running their like form is so off, like I just really want to run up to them and I'm like, you are so messing up your hips, you know, it drives me crazy. People don't take the time to like, everything is on like YouTube today. It's just right there.  Don't take one person to. Find like 10 that are consistently saying a very similar thing. Um, but like learn how to do things so that you're not injuring yourself.  It's very important. Yes long-term so that you last really working out as a lifestyle, like there should never be a point in your life where you're like, I'm not working out, like at 90, at 90. I want to be able to be active. That doesn't mean. Slam dunking a basketball or anything, but I want to be able to move around it and enjoy life and, and take a hike if I want without having to be on a Walker and a wheelchair. So it is really important to embrace it. This is just, you got to get out of the mindset of, I hate this or this is torture, it's gotta be something you're enjoying and it's doing so much for you on so many levels. It's, it's just a natural therapist. I agree with you. I take off Sundays and I do this the excess amount of time that I gained in the day, but I don't really like it because I really like working out and knowing that I did that for myself, it's purelyhead game thing. It is.  But regarding getting older and whatnot, I know that you can regenerate muscle growth in through your eighties, which is so cool. People like, oh, I'm 50 it's too late. No, no, no more excuses. That is not true. And I love finding YouTube videos of people who are doing extraordinary things in their later years. Like I saw this lady 101 doing a split. I was like, that's so cool. She did actually, she was like a yoga instructor for years and she could do a backbend that like 101. That is what I want to do. I can't even do a backbend now.  Don't know if I'll ever be able to do that. I just have never been flexible and I've had back surgery, but it was wicked cold to me that if you stay mobile, you know, and they also say about less falls,  when you do walking lunges and things like that, it keeps your balance going and then you'll have less falls later on. But all this is so important to know. Ah, yeah. And don't don't, I don't want people to think. I, I hate running. I actually love running. I love, uh, endurance. I do obstacle course racing, which is anywhere from nine to 15 miles. So I love running, but I, because of, I feel like you can run, you can overrun and again, stress. If I'm running a train for something it's maybe twice a week, I'll do one shorter run during the week because I enjoy it. And then one longer one on the weekend. So I just don't overdo the running but running. Right. It still makes you feel good. It releases your endorphins. So if you like running, go for it, just, you just don't want to do it every day. I agree with, and it is not the best exercise. I am a huge proponent in HIIT.  I just personally think that's where it's at, but I do vary up my routine. One of the principles that I learned in my personal,  certificate class is that your body is a tent pole and they said, you need to stress it from all sides equally. Well, you fall over and that makes really good sense. And it's a really good analogy for people to grasp on because it's true. You need, you need to work out everything. It shouldn't be exclusive of. Oh, I just like leg. Well, yeah, yeah, yeah. Or women that are like, I just need to get rid of my bye-bye arm. I have here. I'm like, I just want to do. That's not going to burn any calories full body is what's going to burn the calories. So yes, absolutely. So tell me about the summit. It looks very interesting. I've been spying. Um, I'm like, this sounds cool. So I interviewed 30 speakers experts in perimenopause, menopause, nutrition, fitness mindset, self care, and intimacy, even which are the we're the fun ones. Um, yeah. So it's October 25th through the 27th, it's free the initial parts free. If you just want to hear the base interviews are free. We do have some bonus interviews that get just a little bit more in depth or one lady had a show and tell I'll just say that.  Which caught me off guard, but like I loved it. The first initial interviews, which are about 20 to 30 minutes are free, and there's 30 speakers.  You can watch it at home at work it's virtual. And not only that, but, um, so that day you have 24 7 access to those videos without the upgrade. Each speaker gives like a free ebook or a free, linked to something that you're really gonna love, like a bonus. And this, is at www.maneuveringmenopausesummit.com. And again, you just sign up, it's a couple of weeks away and invite your friends. You can watch it together, but I feel like this is also good for anybody in their thirties, because you're going to be so much more. Because the fitness and nutrition stuff, you can relate to your life now, no matter what age you are, let's, let's face it. Any of that you can, or even mindset. Yes. Um, we got hormone experts talking about HRT, non HRT, you know, natural things. There's just so much good, good stuff in there in such a wide range of topics that you will get something out of it. And again, you might as well sign up it's free and. Yeah. And like I said, invite your friends, have a glass of wine. Don't tell anybody I said that.  But you can go online or water.   I got so many good speakers on board and they just, they were so fun to interview.  I learned so much and I was the one interviewing. It just made me better at what I'm doing. And I feel like it'll make you better for your own journey that you're on and you'll learn so much. Cause they're really knowledgeable and been doing this for so long. So, right. I just want to add to the audience idea that I think like if you get two glasses of clean wine and you go with your partner to the event, because like they need to know too, because it giving them the insight of like what the heck's going on in my world. They will look at you vastly different, you know what I'm saying? Like you're giving them some clues as to, Hey, why is she acting like that? Why is she sweating all the time? Why is she getting moody? Or why is she forgetful? But to hear it from a professional perspective like that I think is just a game changer, you know? So I think everybody should go. I think I will definitely help you market that because I, I do think that there's a lot of ignorance out there, unfortunately. It's just something people don't talk about. We, and we need to educate ourselves, you know, it's your body. Um, and, and you need to know it's that simple. And again, you can get there, you can get there two ways,  the maneuveringmenopausesummit.com or DrShelleyburns.comnot not spelled out Dr. Shelley burns.com. That's the other way to get there. Um, but again, it's going to be fun. It's going to be fun if you don't want to, if you don't have time to sit there and listen, like I said, you can upgrade to the All Access pass, which just gives you 24 7 access for up to a year. So if you don't have time to sit there and watch 10 interviews in one day, and then there's also notes, um, I'm going through myself and taking notes on each speaker. So I'll be able to, there'll be those too. It sounds really, really cool. So one last question. My signature question.  If you could eliminate one thing in this world, what would it be and why? And it can't be hot flashes. Well, I don't have those. That probably wouldn't be something I'd say. well right now with how crazy I think the world is  me personally I feel like even though it drives my business, social media is, A place that's opened up a place for people to be mean hurtful lower other people's self-esteem and confidence. And bully kids, and not only that, but like pedophiles and stuff. Like they all, they all use social media as a means to hurt people.  If you could get rid of that, I feel like people would start having, connections again and conversations without just sitting on their computer in their rooms, typing all day. I feel like we're starting to lack connected. I agree. I agree. And especially with, with the distance thing , the no hugging, and the no touching.. I  do a lot of social media but I love it because I don't get into any of that. And I have like 5,000 friends. It's very rare when I have to like kick somebody off my list, you know? But, um, it's that when you see like a relative though, right?  I don't engage with, I engage with healthy conversations or just worry about promoting education to people. I don't worry about. What other people say or, or anything like that. But when you see like a relative post something and you're like, okay, I didn't need to know that that was a, your opinion of that, right? Like you're like, yeah, my mother-in-law say  you can only pick your friends, you can't pick your relatives. So what are you going to do, limit your time and your conversation. That was always my answer. Uh, Shelly you it's really great to have you today. Thank you so much for all this information.  And I can't wait for your summit to come out on the 25th of October, maneuveringmenopausesummit.com, maneuvering menopause summit, maneuvering menopause, summit.com. I will put all that in the show notes.

What will release your muscles and increase range of motion more? A foam roller or massage gun? In this episode, Isaac goes through the basics of what foam rollers and massage guns do and then puts them to the test. Find out if the foam roller or massage gun releases the hamstrings more. Already have your own massage gun and would like access to our online protocols for back pain, neck pain, shoulder pain, knee pain, specific muscle releases, and much more? Click here to get access to the protocols today: https://www.motionunlimited.net/offers/NVb2N8aB Looking to change your Posture, Strength, & Mobility? Check out our Posture, Strength, & Mobility classes https://www.motionunlimited.net/posture-strength-mobility Need relief for chronic musculoskeletal pain? Check out The Integrator massage gun that comes with Structural Protocols and detailed muscle releases to change your posture and mobility and free you from pain: https://www.motionunlimited.net/the-integrator Enter to win a Mini Integrator HERE https://www.motionunlimited.net/mini-integrator-raffle You can watch this episode on YouTube : Click Here!

Do you ever use a Foam Roller? What are Foam Rollers even doing? Breaking up fascia? Loosening up Muscle? In todays episode we talk about the biggest mistake athletes are making with their foam rolling. What areas we like to use the foam roller for and what areas we do not. We also talk about how long you need to use a foam roller and the exact way we coach our athletes to use it.

A Q&A episode featuring audience questions we've received!This is super informative especially in the realm of rest and recovery as Shenae shares her valuable knowledge on how she's helped herself and her clients recover from injuries and lifestyle overload.She also shares what method is best for recovery, acupuncture or dry needling?Marwin dives deep into the importance of finding and living by your own metrics of success and how by clarifying that you can generate more gratitude.As always you can catch us on Instagram, Spotify, Youtube and Apple Podcasts @TheHighFrequencyClubWe have also got events coming up, check out the next one on www.rise-workout.comM&S

Jake talks today about why he doesn't like foam rolling prior to workouts and also talks about athletes owning their process.  

Hoy respondo a preguntas sobre suplementar con HMB, empezar a hacer dominadas desde cero, ganar músculo haciendo escalada y un montón de temas interesantes. ¿Quieres entrenar mejor? Empieza aquí: https://ivllamazares.com/empezar Apúntate a la newsletter en: https://ivllamazares.com/lista Puedes escuchar este podcast en Spotify, Apple Podcast, Google Podcast y Amazon Music

Episode Notes Stacy is a passionate expert about posture. Learn why, and also some tips and tricks on how to improve your own posture, on this week's WBT!

On today's episode of Live Lean TV, we're sharing 8 essential kitchen items and home gym equipment for beginners. ✔ Apply for 1-on-1 Online Coaching With Jess: https://www.liveleantv.com/customcoaching ✔ Find The Best Program For You - Live Lean Body Quiz: https://bit.ly/3rKIDoN ✔ Free 7 Day Meal Plan And Recipes: https://bit.ly/3rxjDRL Links To Essential Kitchen Items And Home Gym Equipment: 00:00 Introduction 00:24 Jump Rope: https://www.liveleantv.com/jumprope 00:27 Foam Roller: https://www.liveleantv.com/FoamRoller 00:33 Dumbbells: https://www.liveleantv.com/dumbbell 00:37 Exercise Mat: https://www.liveleantv.com/exercisemat 00:42 Food Processor: https://www.liveleantv.com/foodprocessor 00:59 Blender: https://www.liveleantv.com/SuperQ 01:02 Food Scale: https://www.liveleantv.com/foodscale 03:02 Measuring Cups: https://www.liveleantv.com/measuringcups Subscribe Here! http://bit.ly/SubLiveLeanTV Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos Read the blog post here: https://bit.ly/2N2zkkJ Listen to the podcast here: https://www.liveleantv.com/podcast WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?: ✔ INSTAGRAM: http://www.instagram.com/bradgouthro ✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness ✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV ✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro ✔ FACEBOOK: http://www.facebook.com/LiveLeanTV ✔ TWITTER: http://www.twitter.com/bradgouthro ✔ TWITTER: http://www.twitter.com/LiveLeanTV ✔ TIK-TOK: https://www.tiktok.com/@bradgouthro ✔ TIK-TOK: https://www.tiktok.com/@jessgouthro #kitchenitems #foodscale #LiveLeanTV About Live Lean TV: Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week! Business Enquiries: info@LiveLeanTV.com 8 Essential Kitchen Items And Home Gym Equipment For Beginners | LiveLeanTV https://youtu.be/WHqpdZCsux0 Live Lean TV http://www.youtube.com/LiveLeanTV

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Herstel je sneller door het gebruik van een foam roller? Is het net zo effectief als een goede reksessie? En wat gebeurt er als je op een foam roller ligt? En ten slotte bespreken we hoe je een foam roller gebruikt. We vragen dit aan fysio en bewegingswetenschapper Remco Kuipers.Onderwerpen:Bestaan trigger points?Wat is het effect op je mobiliteit/lenigheid?Is een foam roller net zo effectief als rekken?Wat is de beste manier om een foam roller te gebruiken?Wanneer raad je het af om een foam roller te gebruiken?Wat is de ideale warming-up?Links en artikelen: Artikel van FIT.nl over de foam roller.Foam roller in de FIT-shopSu H, Chang NJ, Wu WL, Guo LY, Chu IH. Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. Journal of sport rehabilitation. 2017;26(6):469-77.Wilke J, Muller AL, Giesche F, Power G, Ahmedi H, Behm DG. Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis. Sports medicine (Auckland, NZ). 2020;50(2):387-402.Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity. Medicine and science in sports and exercise. 2014.Wiewelhove T, Doweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, et al. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.  Frontiers in physiology. 2019;10:376.

While the holiday season is known for evoking feelings of joy and merriment, we know that back pain can dampen even the most festive of spirits. That’s why we’re devoting this episode to our Top 10 Gift Ideas to promote a healthy spine. If you have a friend or family member struggling with back issues this holiday season, consider a gift that will help them stay active and pain-free in 2021. 1.    Traditional Medicinal Tea. Medicinal teas are available at most grocery stores, and many contain ingredients like ginger, turmeric, and meadowsweet that can reduce inflammation in the body and control or modulate your immune system. Dr. Lakhia’s favorite https://www.traditionalmedicinals.com/products/turmeric-with-meadowsweet-ginger/ (Tumeric with Meadowsweet & Ginger) $5.79/box. 2.    Lumbar Support. Whether you suffer from back pain or not, we can all benefit from lumbar support. A lumbar support is a cushion intended to help create proper lordosis, or proper curvature, in your low back. You can use a lumbar in any of your chairs. Dr. Lakhia recommends the https://www.amazon.com/dp/B000FZ3F20?ots=1&slotNum=5&imprToken=aebb1f23-bd42-2301-39f&ascsubtag=%5b%5dst%5bp%5dck6l7o2xs00176cy6j4w8yncu%5bi%5dwAYKKW%5bd%5dD%5bz%5dm%5bt%5dw%5br%5dgoogle.com&tag=thestrategistsite-20 (Core Products Small Inflatable Lumbar Cushion) $30. 3.    Foam Roller. A foam roller is a cylindrical tool that you can use almost as a portable massage therapist. Placing it on the ground, you use the roller to target problem areas. A quick search on YouTube will return numerous exercise options. Dr. Lakhia recommends getting two sizes, a smaller one and a longer one, to target specific areas. Foam rollers are a cheap and critical tool to have in the toolbox as you battle any sort of back issue. Try the https://www.amazon.com/Gimme-10-Massager-Myofascial-Trigger/dp/B07G2ZWLD2/ref=asc_df_B07G2ZWLD2/?tag=hyprod-20&linkCode=df0&hvadid=312130834541&hvpos=&hvnetw=g&hvrand=17198902202841562862&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9060246&hvtargid=pla-583753266400&psc=1 (Gimmer 10 Foam Roller) $23. 4.    Thera Cane. A Thera Cane is a handheld tool for self-treating myofascial trigger points and tender points in your back, hip, and pelvis. The Thera Cane’s design allows you to get leverage to address your pain points if no one is around to assist you. Dr. Lakhia recommends the https://www.amazon.com/Body-Back-Massager-Handheld-Massage/dp/B005F9F5H4/ref=sr_1_8?dchild=1&keywords=theracane&qid=1607361822&sr=8-8 (Body Back Buddy Elite) $30. 5.    Trigger Point Manual. If you’re purchasing a Thera Cane, you will also want to pick up the Trigger Point Manual. It’s a patient education manual and it shows you where you can find all the trigger points. (Learn more about trigger points in our episode on https://www.backtalkdoc.com/whatrsquos-the-point-acupuncture-vs-dry-needling---back-talk-doc-podcast-episode-18.html (Acupuncture vs. Dry Needling)) https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942/ref=sr_1_1_sspa?dchild=1&keywords=trigger+point+manual&qid=1607361789&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyUUdRWEdLQ0tUTEw1JmVuY3J5cHRlZElkPUEwMzgxNDA4MkRaVzVaVDNNTU9aRSZlbmNyeXB0ZWRBZElkPUEwMTUyNzgzMTRIRDQ1VklLQU9RUyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU (Trigger Point Therapy Workbook) $20. 6.    HeartMath. HeartMath is a biofeedback tool that provides you with guided breathing exercises to help you develop what’s called heart and brain coherence, where the energy of your heart center can become in tune with the energy of your brain. The HeartMath tool takes you through daily breathing exercises. Over time, it can improve your heart rate...

Triathletes are quick to adopt the latest and greatest in training gadgets, including recovery tools. But which tools are worth the hype and your hard-earned dollar? Join the podcast team as physical therapist Dr. B.J. Leeper discusses a number of popular recovery tools. Learn about recovery boots, compression sleeves, massage guns, muscle scrapers and stimulation devices, foam rollers, and more!

If you have ever used, or plan to use a foam roller THIS IS FOR YOUCheck me out or send questions on the gram! @danyelltheyogiSupport the show (https://www.buymeacoffee.com/caffeinatedyogi)

Vernon Griffith Intro -1:20 Using Landmines -2:48 How to Introduce Landmine to Beginners -8:07 Range of Motion with Landmine -10:30 Benefits of Using Landmine in Explosive/Strength Workouts -15:29 Warming Up with Bar vs Foam Roller -18:55 Difference between dynamic and general warm up -24:51 Relationship between Coach and Athlete -28:58 TRAINING PROGRAMS : The Vert Code & The Vert Code Elite: http://www.pjfperformance.net/the-vert-code-elite-2/ Edge U: https://theedgeu.com

Ask Dr. Neal your question about health, nutrition, diet, fitness, and more here: http://OLDPodcast.com/ask or call: 614-568-3643 Episode 965: Q&A - Foam Rolling - What are the Benefits & Possible Drawbacks of Using a Foam Roller for Physical Therapy The original post is located here: http://oldpodcast.com/foam-rolling/ Visit Me Online at OLDPodcast.com Learn more about your ad choices. Visit megaphone.fm/adchoices

This month's takeaway episode is full of shared lessons, fitness tips, an update on my upcoming meal planning course and my super personal experience of getting the O shot. It's an episode you don't want to miss! Here are are the topics I talk... Sharing my lessons on reaching big fitness goals My fitness updates and goal updates How I got back on track after Thanksgiving and other setbacks My Pull Up Story - how long did it take, how I got to my first pull up and what the journey felt like The biggest thing I wish I would of done when I first started working out (Mobility, Foam Rolling) A rant about Fitness Influencers with shitty fitness advice Top 6 Exercise you should be doing every week Update on my Meal Planning Course to be released early 2020! Last but not least my personal story of getting the O "Orgasm" Shot... yup you hearted me right I got a shot in my vagina :O I share why, what it was like and if I recommend it. We about to get REAL personal up in here! If you want to learn more about the O Shot If you are looking for weekly accountability join the podcast community facebook group and let's make sure we keep our health and fitness a priority this holiday season! Other resources mentioned in the episode: Foam Roller

Preparando un nuevo curso: Organización de las sesiones de entrenamiento en una sesión en función del deporte y la carga. Spoiler: preparación de un curso de Foam Roller. Con un profesor experto. Llamada audiencia: Si alguien cree que puede generar contenido interesante que me lo diga. _____________________________ Semana pasada fue mi primera semana de descanso, muy mal en cuanto a entrenamiento y en cuanto a alimentación. Me ha pasado en varias ocasiones me ha sucedido la situación… bueno si ya lo he empezado a hacer mal…. pues sigo haciéndolo mal. No es el hecho de no comer bien o de no entrenar lo que yo quiero entrenar, es el hecho de no poder controlarlo. Yo lo he llamado la ley del todo o nada. Esta ley existe realmente… aplicada de forma diferente… Al hablar de esta ley nos referimos al principio neurofisiológico según el cual si un estímulo es de la intensidad suficiente para alcanzar o sobrepasar el umbral de excitación de una neurona, se desencadenará un impulso nervioso de la misma magnitud. Si el estímulo es débil entonces no se conseguirá sobrepasar el umbral de excitabilidad y por tanto no se producirá ningún tipo de reacción. No se si tendrá que ver algo, pero haciendo una comparación, estamos resistiendo a realizar una mala acción y llega un punto en que no seguimos ofreciendo esa resistencia, y se desencadena una acción que no queremos y no somos capaces de pararla o encaminarla donde nosotros queremos. Me ha sucedido en situaciones como: darle importancia a otras cosas antes que a entrenar. empezar a comer comida basura y pensar “bah si ya he empezado a comer mal… pues sigo” También me ha pasado cuando estoy comprando, una vez haces la primera compra, ya es más fácil producir la segunda. Se cumple con estas situaciones la conocida ley de la Inercia. “Todo cuerpo en reposo tiende a seguir en reposo y todo cuerpo en movimiento tiende a seguir en movimiento a menos que una fuerza externa actúe sobre él.” Mis sitios web y redes sociales -Web: https://www.hilandofino.net -Instagram: https://www.instagram.com/sebas_abril_faura -Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/ -Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/ -Strava: https://www.strava.com/athletes/7261728

En el episodio 022, además de Giveaway, hablamos de: - Steelhead y Reto Calderas de Stono - Joel Filliol Workout - Recovery: Foam roller - ¿Que tanto entrena un campeón de 1,500mts? - Giveaway IDs de Usign Instagram – www.instagram.com/laesquinadelsofa Facebook – www.facebook.com/laesquinadelsofa Web – www.laesquinadelsofa.com iTunes – https://itunes.apple.com/us/podcast/l... Anchor – anchor.fm/laesquinadelsofa Stitcher – https://www.stitcher.com/podcast/anch...

  Start Exercise Fitness Training Without Injury This week, our new monthly partner, Dr. Andrew Pugliese stopped by to introduce us to Randy Nicholson, of Fitness Firm Studio. He’s a certified trainer who shared some very helpful information on how folks who have not previously trained or former athletes who haven’t trained in a while […] The post Start Exercise Fitness Training Without Injury – Top Docs Radio appeared first on Business RadioX ®.