Exercise – Page 92 – Irene Pastore Fitness.com

Self Myofacial Release Improves Flexibility

July 15, 2013

WHAT IS SELF MYOFACIAL RELEASE?

You might have never heard of self myofacial release, (SMR) but maybe you’ve seen white, blue or black foam rollers at your local gym, and wondered what they were.

Personal trainers, and physical therapists recommend roam roller SMR to improve flexibility, relieve muscle pain, and avoid injury.

The roller is used to release adhesions in order to restore flexibility. They’re an easy, inexpensive method of pressure point, deep tissue massage.

Simply place the roller over an adhesion by sitting, or leaning over the roller for 30 to 90 seconds, or less, depending on tolerance.

WHY USE A FOAM ROLLER?

Foam rollers are used to help release trigger points, that inhibit your flexibility potential. Trigger points are painful spots located in muscle that are caused by trauma. These inelastic spots are also called adhesions, or knots.

Rollers are a must for athletes, especially runners who need to break down soft tissue adhesions, improve flexibility, and range of motion in hamstrings, IT Band, and calves.

TYPES OF FOAM ROLLERS

BLACK FOAM ROLLERS — Black Foam Rollers For Deep Tissue Massage

Foam rollers come in a variety of sizes and density. Some are softer, while others are more firm. Length sizes range in inches from 36, 24, 18, and 12. Most rollers are 6 inches deep.

WHERE TO BUY

Amazon.com has a wide selection of foam rollers, and a handy chart explaining how to buy them.

20 Motivational Fitness Quotes

July 14, 2013

“If your dog is fat, you’re not getting enough exercise.” Source Unknown

“Physical fitness is the first requisite of happiness.” Joseph Pilates

“Just do it.” Nike

“When quitting is no longer an option, you’re halfway there”. Source Unknown

“Those who do not find time for exercise, will have to find time for illness”. Edward Stanley, Earl of Derby

“If you want to change someone, don’t preach to them. Set an example, and shut up.” Jack LaLanne

“The difference between try and triumph, is just a little umph!” – Marvin Phillips

“We do not stop exercising because we grow old. We grow old because we stop exercising.” Dr. Kenneth Cooper

“When your legs are tired, run with your heart”. Source Unknown

“A man’s health can be judged by which he takes two at a time: pills or stairs”. Joan Welch

“Take care of your body. It’s the only place you have to live.” Jim Rohn

“Somewhere in the world, someone is training when you are not. When you race him, he will win.” Tom Fleming

“The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck.” Source Unknown

“Exercise to live. Never live to exercise.” Jack LaLanne

“Happiness lies first of all in health”. George William Curtis

“If you want to look like a fox, you have to work like a horse, and sweat like a pig. Source Unknown

“The secret of getting ahead is getting started.” Mark Twain

“Muscles come and go. Flab lasts.” Bill Vaughan

“The first and best victory is to conquer self”. Plato

“The human body is the best picture of the human soul.” Ludwig Wittgenstein
Copyright 2013 Irene Pastore and Blue Moon Personal Training

How, When, and Why To Use Yoga Blocks

July 12, 2013

Yoga blocks are made from durable, scratch-resistant, lightweight foam, and are shaped like rectangles with rounded edges.

The blocks measure 9″ wide by 6″ high by 4″ deep, and come in multiple colors, with prices ranging from $9.00 to $12.00.

Five Reasons You Need To Use Yoga Blocks

Prevents struggling, and makes your practice more enjoyable.
Safely supports and modifies poses.
Brings the floor closer to you.
Provides stability, and extra height.
Braces your weight, and keeps you balanced.

Who Benefits From Using Blocks?

Seniors
Beginners
Pregnant Women
Runners
Anyone with tight muscles, or injuries.

How To Use Yoga Blocks

Under your hand in Trikonasa (Triangle Pose), and in Arda Chandrasana (Half Moon Pose).
Under your feet or low back in Setu Bandasana Sarvangasana (Bridge Pose).
Sitting on a block in Gomukhasana (Cow Face Pose), and Virasana (Hero Pose).
Under your head when there is excessive arching of your neck in supine poses, as in Ananda Balasana (Happy Baby Pose).

When To Use A Yoga Block

Can’t reach the mat in Uttanasana (Standing Forward Bend)? You need a block under each hand.
Using your fingertips instead of the palms of your hands? Use a block under your hand.
Is your front knee bending in Parivritta Trikonasana (Revolved Triangle)? Use a block under your hand.
Do your feet hurt in Virasana (Hero Pose)? Sit on a block.

Where To Buy Yoga Blocks

There are many internet sites where you buy Yoga blocks. Three are listed below. These companies also sell a full line of Yoga clothing and equipment.

Flip Flops: A Pain In The Sole

July 10, 2013

In my July 2012 blog post, Flip Flop Smarts: Beach Only, I wrote about the hazards of wearing flip-flops for street wear, mowing the lawn, or clearing out the basement. Typical injuries are broken toes, fractures, bruises and cuts.

Well summer’s here, and it’s flip-flop time once again. The podiatrist in this news clip says that patients come in like clockwork, at the onset of warm weather, with complaints about heel, arch and back of the heel pain. He says that some of these problems may lead to surgery.

Flip flops, and bare sandals don’t support your feet.

Flimsy footwear puts you at risk for someone stepping on your foot, or cause you to trip and fall on buses, subways, and sidewalks. Flip-flops can easily fall off your feet, and cause driving, or bicycle accidents that might be fatal to you or a pedestrian.

Stay safe. Flip-flops are meant for the beach, not for street wear.

Podiatrist, Dr. Alan H. Green, from Newton-Wellesley Hospital, discusses foot injuries caused by wearing flip flop sandals.

Irene Pastore, Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City. For her complete bio, visit the About Page.

A Teaspoon of Sugar: A Mountain of Cravings

June 30, 2013

Are you craving the taste of sweet food? Do you continue to eat even after you’re full?

If you can’t stop eating food with added sugar, you need to cut down, or eliminate it.

Sugar is difficult to avoid. It’s added to most packaged, restaurant and fast food.

Kick The Sugar Habit

Get rid of the food that makes you crave. Have a mango, instead of ice cream. Replace ketchup with a slice of tomato.

Mangoes are a tropical fruit that provide a healthy source of natural sugar. They are low in calories, contain vitamin A, vitamin C, antioxidants, and flavonoids.

Add More Fiber

Replace sugary food with fruits, and veggies. Eating more produce adds fiber to your diet, improving digestion, and elimination. As long as you drink plenty of water, you won’t need laxatives, when your diet is high in fiber.

Fresh fruit and vegetables make you feel full because of their fiber content. Known as roughage or bulk, fiber isn’t digested or absorbed.

When you eat food with added sugar, you’re ingesting calories from the sugar, plus the calories from the food itself.

Eliminate Packaged Food With Added Sugar

If you buy packaged food, read the label to find out if it contains added sugar. A few examples are canned fruit, tomato sauce, frozen food, and condiments such as ketchup.

Sugar Cravings May Cause Overeating

Some sugars have more calories than others, some have trace minerals, some are lower glycemic. Xylitol has fewer calories per teaspoon than sucrose, but its sweet flavor, may cause overeating.

Avoid Overweight and Obesity

Health benefits in honey, or maple syrup are of little value, if you experience cravings for more of the sweet stuff. Overeating leads to overweight, and obesity.

Loser Workouts: Why You’re Not Getting Results

June 25, 2013

This might not be the best exercise for her.

You can’t lose weight, your abs are still weak, your flexibility isn’t what you’d like it to be, and you keep getting injured. What’s wrong?

Ask Yourself A Few Questions

Would you consider do-it-yourself dentistry, or do-it-yourself medical care? Would you allow an amateur photographer to photograph your wedding? Most likely not.

When you want the job done correctly, you hire a professional to do it. But most people think they can go to the gym, pick up the equipment, start working out, and achieve their goals. In most cases it doesn’t work that way.

Loser Workouts

Both women have weak upper back muscles.

A Loser Workout is when you spend considerable time and effort working out, and fail to get the results you want. You may even experience injuries like muscle strains.

Depending on the severity, a muscle strain can put a stop to your workouts, and even your daily routine, because you’re in too much pain to move.

Break The Loser Workout Cycle

You need to realize that hiring a personal trainer will get you on track to a winning workout.

That means, you’ll achieve your goals, see quicker results, understand which is the best equipment to use, and you’ll stop hurting yourself. In essence you’ll be turning your life around.

Don’t Hire a Personal Trainer To Count Reps

You can count to ten on your own. So you’re not hiring a trainer to do your counting.

Reasons To Hire A Trainer

A trainer is an educator who teaches you all of the following:

Correct alignment during exercise, so that you avoid injury.
Where you have muscle imbalance, and how it affects your workouts.
Faulty lifestyle habits that cause poor posture, and how to correct it.
How to improve your nutrition, and how to break bad eating habits.

When you’re eating better and exercising regularly, you’re going to lose weight, and feel alot better!

Irene Pastore Fitness.com

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