The Top 5 At-Home Myofascial Release Tools

Any active person from professional athletes to weekend warriors can tell you that myofascial release is essential to keeping them injury-free, and helping them recover and repair more quickly. Sure deep tissue massage and sports massage does the same thing, but few of us are rich enough to be able to afford the weekly or daily treatments that are often needed. So what’s an athlete (professional or recreational) to do?

Finding a massage therapist to massage you for free everyday might be difficult, so self myofascial release is the next logical answer. 😉

Myofascial release is a soft tissue therapy for the treatment of skeletal muscle immobility and pain. This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles. It can be as painful as heck, but oh so effective! And once you have a few tools you can work on pretty much any area on your body that is giving you grief.

Before I get into what I think are the best tools for the job, I would like to say that if you are experiencing pain on a regular basis in particular areas, you should first consult a sports doctor or physiotherapist to have an assessment done to see where the problem is originating. Many times the place that hurts isn’t even the place that has the issue so it’s important to know what you’re doing. If you have a general tightness or are looking to do fascia release as a preventative measure, you are probably pretty safe to go ahead and start working your kinks out (believe me, you’ll find some!), but even still it’s nice to check with a trainer or fitness professional such as myself who has been trained to identify imbalances and places where fascia is “bunched up” for a little extra guidance.

Now that you’ve been cleared for myofascial release, here are the 5 at-home tools I keep in the living room at all times so we can release tension and fascia while watching TV!

1. Foam Roller

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#OnMyPath Nature’s Path Qi’a Bars

Y’all know I’m an on-the-go sort of girl, and a hungry girl at that 😉 so it’s essential for me to have great snacks that travel well, are delicious and nutritious all at the same time. I’m already a big Nature’s Path fan, so when I discovered their new Qi’a Superfood Snack Bars I was jazzed to check them out.

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The bars come in five flavours – Dark Chocolate Cranberry Almond, Nuts & Seeds & Sea Salt, Blueberry Cashew Pumpkin Seed, Roasted Peanut Dark Chocolate, and Mocha Cocoa Hazelnut, and offer up to 6g of protein (which is pretty amazing considering they don’t contain protein powder) and 6 grams of fibre.
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Fitness Friday: Tricep Burner

It’s that time again – time for the weekend, and time for a new workout video! For the rest of August I am going to be bringing you some super quick workouts you can do on days when you have no time for a full length workout. And by quick I mean they are all under a minute in length. Yup, it’s going to be hard for you to tell me that you don’t have 60 seconds in your day to exercise!

This week’s video is a tricep burner that reallllly burns. I couldn’t do anything with my arms for a good half an hour after I recorded this one, haha. So while it’s short it’s pretty darn effective since it uses your body weight.

tricep burner

 

Now some of you may not be quite ready for the tricep presses (the bending and extending at the elbow), and might find holding your body weight in place to be enough of a challenge, if that is the case – do that! Holding your weight is still a great exercise, and that way it gives you something to work up to, without taking a lot of time out of your day. 
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Zumba ZIN 58

Well lookie here, it’s a bonus post for this week 😉 that must mean there is new Zumba music! 😀 😀

I haven’t actually received ZIN 58 in the mail yet, but Zumba has finally launched ZIN NOW which is an online download and streaming platform for our ZIN and Mega Mix volumes so I can watch ZIN 58 and download the songs while I wait for my actual copy to arrive! For the rest of August I can access ZIN NOW for free, but moving forward I’m going to have to decide if I want to switch over to just the streaming option, or to pay the extra $$ to have both. Right now I’m really leaning towards paying out the extra money because I like having a hard copy of the DVD and music, and while I know I can download and burn my own copies, it seems like it might be more cost effective for me time wise to just shell out the extra dollars. I’m going to think about it for a week or so before I decide.

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Anyway, you non-ZIN people don’t care about all of that, you want to know what’s on the CD! So here you go:

La Merengue Mania {Merengue}  by Oro Solido feat. Grupo Mania & Los Hermanos Rosario


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To Change Your Life You Just Need To Start SOMEWHERE

While I’m sure there are people who are entirely happy with their lives, few of us can say that there isn’t something we’d like to change.

And for most of us, all we ever do is think about wanting to make that change. Few of us ever speak the words out loud, and even fewer still actually act on that desire and work on making that change a reality.

Change is frightening. Whether you are talking about a career change, a lifestyle change, a relationship change, or something else entirely, fear of change prevents so many of us from ever discovering what our lives could become.

You don’t have to sell all your belongings and move into the woods (unless you want to – then by all means, please do!).

You don’t have to declare you’l never eat sugar again in order to lose weight and lie a healthier life.

You don’t have to walk into your boss’ office this afternoon and quit your job because you want to follow your passion.

What you do need to do is to start something. Find someway to help you start to move forward towards your dream. Maybe you’re not even sure what your dream is, you just know you want more – or something different from what you have now.

One of the ways I’ve found clarity in what I want from life is through exercises I’ve done both in my yoga teacher training, and through marketing and business courses I’ve taken. Those exercises have all been in self exploration, and may not make sense to anyone but you when you first complete them.

I was recently sent this great journal by Meera Lee Patel

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