Choosing the right Cleanse for you

Here are some great tips from our Nutrition Coach at Fit It In Fitness, Melinda Osbourne.
This time of year brings upon a lot of interest in "cleansing" the system.
After all of the Holiday cheats and the year behind you, most want to start "anew."
What better way than the 7-day Nutri-Cleanse....

Holiday Survival Workouts

Don't use the Holidays as an excuse not to get fit, stay fit and be healthy!
Try these quick workouts on days you have little time:

4 Fast, Fat-Blasting Bodyweight Workouts

It is possible to become extremely busy over the holiday season.  But being busy is no reason to be unhealthy.  Below are 4 workouts that you can do anywhere, anytime.  All of the workouts are designed to take 15-20 minutes and only use the best piece of workout equipment:  Your Body.

Perform the following exercises in circuit format completing one exercise after another with minimal rest.  Follow the work-to-rest ratios as closely as possible.  The first number is the amount of seconds you will exercise.  The second number is the rest time.  Therefore a 30/15 represents 30 seconds of work followed by 15 seconds of rest. During the rest time you will prepare for the next exercise. Perform as many rounds as possible in 15-20 minutes.  Each time the workout is completed, the work-to-rest ratio changes slightly to increase results.  Be sure to   make a note of the changes.

Soft Tissue Maintenance!!!!

Resistance training of any type causes trauma and mini tears to muscle and connective tissue. This is needed in order to build stronger muscles. But the constant break down and build up will only be successful if you actively repair the muscle fibers.

Soft tissue maintenance is arguably the most important aspect of exercise. In order to get the benefit from training you need full range of motion to start. Proper elasticity and tissue quality are necessary for full ROM (range of motion).

How do you get proper tissue quality?
Massage (deep tissue)
Trigger point therapy
Graston technique
Manual myofascial release or Active Release Therapy
Self myofascial release

The cheapest and most consistent way to work on soft tissue maintenance is through self-myofascial release; foam rolling, the poor mans massage. Foam rolling should be done on a daily basis before and after your workouts. If you are not working out on a certain day you should still be using your foam roller.

What is a foam roller?
a dense cylinder piece of foam
 

How do you do it?
To start simply find soar spots, knots, trigger points etc.. and roll them out. Think of the roller as a rolling pin. When you roll out dough it becomes more pliable and smooth. This is the theory of foam rolling.
There are basic muscle groups that should be rolled regularly including:
glutes, hamstrings, calves, shoulder blades, IT band, adductors and lats.

Roll each area about 20x before, during and/or after workouts.

If it hurts, roll it! (the one and only time i'll say this!) There is no magical way to roll. Any way you can find to dig into soar spots is great. I would advise you watch out for bony structures specifically your spine (including your neck) and ribs.

The more you roll the less painful it will be and the better your tissue quality and ROM.
There will be days when some muscles are more soar than others depending on your prior activity.
Take care of your body and your results will prosper!