Do you foam roll?

I’m sure you’ve seen them at your gym. People rolling and contorting their bodies on this foam cylinder, and you think “what does that even do?”

A foam roller is a very helpful tool that helps your body recover and can help to prevent injury. When you use the foam roller  it digs into muscles to release tension, specially Self-myofascial release. It a massage technique that require longer low pressure on a muscle until it releases and the mobility and tissue are restore to their proper form. A foam roller allows you to have this type of massage by yourself.

Benefits

  • Increased blood flow throughout the body
  • Better movement and increased range of motion.

Ideally foam rolling should be down both during your warmup and your cool down. It’s so important to get your body prepared for a lift and to stretch after a workout!

Now why does it hurt?

Now if you’ve tried foam rolling and feel like you are almost forced to tears, chances are you are doing it right AND you really need it. Similar to the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you release you should feel looser.

How do I do it?
I like to start with my calves and work my way up to my hamstrings. Then I move to IT bands (which usually hurt a lot because I hold a lot of tension in my hips). When I find a spot that’s tight I hold in place and bend my knee to increase the pressure. Then I move onto my quads and then inner thigh. Then the other leg – IT band, quad and inner thigh. After that I sit on the foam roller rolling over my glutes sometimes crossing my leg putting my ankle to my opposite knee to dig in deeper, switch sides. At the end I lay on the foam roller in line with my spine and up my arms up like a touchdown signal and am just still for about a minute (which is actually really long time to be still). I usually feel my shoulder and neck tension release and a great sense of calming to do nothing for a minute.

This is just my routine. There are many ways to foam roll you can what works for when you consistently include foam rolling into your workout regime.

Here are some pictures!

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I promise after a week or two of consist foam rolling your body will recover faster and your muscles will be looser over all!

references here and here

Move of the Day – Butt Kick Series

After I do a heavy lift on leg day I like to finish with some smaller muscle groups to really get that burn! I promise you if you do these three moves you will feel the burn and help shape a nice round booty!

1. Fire Hydrant – in a dog plank lift on leg laterally keeping knee bent. You’ll feel this is your abductors and your obliques!

2. Donkey Kick – in a dog plank extend leg out and raise to be in line or above your back. Remember to squeeze it as you extend.

3. Straight Leg Lift – in a dog plank extend leg out and lift it up and down squeezing into your glutes at the top. This move will help you lift your booty and strength your hamstrings!

Do each of these moves 25x on each leg…4 times! Alternate sides and I PROMISE you will feel that burn. The results will be worth it!

butt-kicks-series

For a more advanced version add a resistance band – example here

And for you own personalized workout program email maketimeforfit@gmail.com today!

Booty for your Boo

I got married in July 2014 and I definitely wanted to have the right curves in the right places! So whether you’re getting married and want to have that nice round booty in that perfect dress or you are getting ready for date night or even better you just to look in the mirror and check yourself out – here are some moves to help you get that booty!

Try these moves to help shape your booty for your boo and to look fabulous in whatever you wear!

BentKneeHipExtension HipExtensionwithChairAssist butt-kicks StepUp Superman-JustLegs

**MakeTimeForFit assumes no responsibility for any injury as a result of these moves**

Sunday BUNSday

Happy Sunday!  If you can’t make it into the gym today don’t worry, I got you!

3-5 rounds of this booty blasting routine will keep you on track and best part, it will take at MOST 35 minutes of your day! Get everyone involved family, friends and neighbors!

Pin,  share,  tag your friends and tackle this Sunday BUNSday workout!

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Focus Friday: BOOTY

Focus Friday: BOOTY

Click here for the video!

Two moves:
Curtsy lunge
Bridge with kick

Your butt is your largest and strongest muscle in your body so it’s important to work all of the tiny muscles in there!

These moves fire up your abductors, your outer thighs.

On the curtsy lunge keep your, planted leg with the the weight in the heel and spread your toes for support – ALWAYS keeping your knee over your ankle. Angle your lunge behind the planted leg and curtsy – adding the kick is COMPLETELY optional! That adds another degree of difficultly! Once you master the curtsy lunge try adding the kick!

On the bridge with kick – bridge up and keep your core tight and glutes engaged. Bring one leg under and out and it will really fire up your abductors!

Try doing 4 sets of 12 of these using just your body weight!

Your “inner thigh” and “outer thigh” muscles  are the adductor and abductor. The inner thighs are called adductors, – to remember this, think you move you leg back toward your body – you’re ADDing it back. The abductors are the outer thigh muscles that bring the leg away from the body.

It important to strengthen these muscles because they keep your hips even. Having weak adductors and abductors can result in compromised stride length  and in turn the walking/running gait is hindered and increases the risk of injury.

As we age, it is important to keep the adbuctors and adductors strong to prevent falling and lessen the risk of hip and other lower body injuries.