Rollin'

Rollin...Rollin...Rollin.........on the foam!

You heard CCR or Tina Turner (depending on which decade you were born)

GET ROLLIN'!

(Your muscles will thank you later-then you can thank me)

Okay, so what is this foam rolling all about and why are you telling me my muscles will thank me?  What if I told you it is like a deep tissue massage that you don't have to pay lots of money and could do it often?  Sound amazing?  Possibly heavenly?  Or just too good to be true?  At the very least, I think I have your attention now.

This is what the piece of foam looks like you should be rolling on.  Yes this simple device is massage magic!

Now that you have a visual, let me tell you why your muscles will thank you and me later :-)

Benefits of Foam Rolling

-Keeps your muscles loose and flexible.  This is especially important for your hip flexors and IT bands, which alleviates lower back issues

-Find those knots and release that tension.  Releasing tension, releases toxins and stress.

-Increases blood flow to muscles, which quickens recovery time

-Helps improve spine and posture

-Prevents injuries

-Improves workouts

Foam rolling is as simple as putting the foam cylinder between you and the ground.  Use it's circular shape to roll on it by allowing your body weight to push into the foam roller and massage your muscles.  The idea is to roll on the roller until you find a tender spot.  As soon as you find a spot, hold there for 30 seconds (like you would in a stretch), allow the tension to release.

Keep in mind there is such thing as too much.  Think about if you were to massage meat.  Over massaged aka tender meat isn't considered good meat.  Don't over tenderize your meat ;-)

Now go listen to CCR and happy rollin'!

Pilates and Running

When I think about fall a lot of things come to mind...

pumpkins

leaves changing color

cooler temperatures

sweat shirts

apples

holidays

A side from many many other wonderful things fall brings, it is a time when I feel the most motivated to participate in some outdoor exercise.  For a lot of people the summer heat of Los Angeles can be a little overwhelming.  Sure we all love to be outside in the sun but do we want to exercise in the sun.  Sweating without even elevating the heart rate is sometimes all we mentally want...

I find that fall is a great time to get in some excellent runs.  The temperatures are comfortable where you can have to work up a little internal heat to keep you warm.  If you aren't building that heat then you aren't working hard enough, therefore you are cold and unsuccessful in your workout.  The air just seems a little nicer as well in the fall time.

All of the pilates work you have put in is going to give you a better run.  Even if you aren't a runner, doing pilates will put you a step above the rest...it isn't just about strong legs and lungs, it is about a complete strong and balanced body without the extra bulk

PILATES

-strengthens your core (abdominals and lower back)

-corrects posture imbalances

-helps to develop strong lunges

-elongates muscles for a longer gate in your stride aka flexability

-reduces the risk of injury

-strengthen legs laterally (which running does not do)

It has been proven that even just once a week, pilates is very beneficial for a runner.

Put that pilates body to use and go run outside!  Make a path of your own and find your running adventure.  Nature is there, YOU just have to hit the ground running!