Tag: foam rollers

Simple Self Massage That Helps Release Tight Lower Body Muscles

Simple Self Massage That Helps Release Tight Lower Body Muscles

When it comes to being physically fit, massage may not be the first thing on your list of to do’s. Oftentimes, when one hears the word massage, a luxurious experience in a fancy spa comes to mind. You probably know it’s good for relieving stress levels but may be wondering how it contributes to helping you fit into your jeans.

There are three main components to physical fitness. They are strength, flexibility, and cardiovascular health. All three are equally important and work together to help your body move more efficiently, prevent injury, and burn calories optimally. Tight muscles can pull on joints which can lead to pain and/or injury. Once a body is suffering from pain or an injury, it can be difficult to follow through with an exercise routine, normal lifestyle activities, and in some cases even work responsibilities.

Over the years, the fitness industry has come to realize that one of the best ways to maintain flexibility and release tight muscles is to learn the practice of self-massage using tools like foam rollers and tennis balls. Massage, also know as release work or trigger point therapy, has proven to be more effective than stretching when it comes to releasing tight muscles and improving the body’s range of motion for the long term.

SELF-MASSAGE

Since massage is really more of a necessity  than a luxury, I recommend learning self-massage. When you know how to release tight muscles on your own, it allows you to have unlimited access to massage without taxing your schedule or budget. Even a few minutes a day can make a BIG difference when it comes to improving range of motion and relieving stress (which also helps with weight loss).

In today’s video, I demonstrate how to use a foam roller to massage and release some of the most common areas that can get tight in the lower body.  I also demonstrate some stretches for hamstrings and hip flexors at the end so make sure to watch the whole video.  I’ve also included some links below to help you purchase a roller of your own if you don’t already own one and a book that I recommend to all of my private coaching clients. The Trigger Point Therapy Workbook is inexpensive and walks you through step-by-step self-massage in a way that’s easy to understand. Foam rollers are a low cost investment that are worth every penny.

Enjoy the video and here’s to being fit and feeling good!

Shared with Love,
Jennifer

Click here to see FOAM ROLLERS

Twelve Healthy And Fun Holiday Gifts

 

Fitness Gifts - Holiday Gifts - Cyber Monday - Jennifer Ledford - Certified Personal Trainer - Healthy Lifestyle Coach

Need great gifts for the people on your list that are interested in health and fitness but not sure what to buy? No worries! I’m here to help.

There are so many products available these days it can be a little difficult to choose just the right gift. To  keep things simple for you, I’ve made a list of twelve fitness and health-conscious gifts that are sure to please.  Based on my own personal experience, not everyone that’s interested in health and fitness wants something “gym” related so I stepped outside the box and added a little more variety than just your standard fitness gear.  🙂

Twelve Fitness and Health-Conscious Gifts

  1. Foam Roller. It’s hard to go wrong with a tool that can be used for self-massage, strength training, and stability work all in one neat little foam cylinder. These are available on Amazon’s website or you can find them at online fitness stores like Power Systems. I recommend purchasing the 36″ long by 6″ round because it is the most versatile. $18-$20

    AmazonBasics high-density foam roller - Fitness Gifts - Holiday Gifts - Cyber Monday - Jennifer Ledford - Certified Personal Trainer - Healthy Lifestyle Coach Photo courtesy of Amazon.com

  2. TRX Suspension Training System. This training tool has become a staple in the fitness world due to its effectiveness and the simple fact that you can use it anywhere. You can use it to stretch, build strength, increase endurance, improve stability, and develop a great looking physique. The TRX is suitable for beginner to advanced levels of fitness. The list price is $199.95 but since I’m a certified TRX trainer the company allows me to share a direct link with you that offers a $45 discount.  Whoo-hoo!  Click here for the discounted link.

    TRX HOME Suspension Trainer - Fitness Gifts - Holiday Gifts - Cyber Monday - Jennifer Ledford - Certified Personal Trainer - Healthy Lifestyle Coach

  3. Gift Cards. Gift cards for stores that sell active wear, cooking supplies, specialty groceries, and outdoor gear are all great presents for the active and/or nutrition-conscious person on your list.
  4. Sports-related gift certificates. A gift certificate for lessons to try a new activity or sport that someone has expressed interest in is super thoughtful and it could be the encouragement that helps them get started. If they already have a favorite sport, a gift certificate for usage fees, passes, supplies, or gear is a big hit as well.
  5. Fitness, Cooking, or Healthy Living Magazines. A subscription to a magazine is a simple and budget-friendly gift that keeps on giving all year long.  Before giving this type of gift make sure you have confirmed that your recipient has expressed an interest in “light” cooking magazines or magazines that feature health and weight loss.  I’ve seen this well-meaning gift taken the wrong way before.  The last thing you want is to offend the person you sent a gift to. I recommend staying away from the image-based magazines and sticking to the publications that are more health-focused than weight loss driven.
  6. Music. Gift cards or memberships to music sites like iTunes or Pandora are a nice way to help the exerciser on your list stay motivated by freshening up their playlist.
  7. Ready-made meals. Who wouldn’t want fresh meals delivered to their doorstep? It’s the next best thing to a personal chef and giving it as a gift could shoot you up into rockstar status. Munchery gets good reviews and they offer a wide variety of well-balanced and healthy meals. You can place your order the same day you’d like it delivered. Bonus!If the person on your list loves to cook but could do without the shopping, check out companies like Blue Apron and Hello Fresh.  They’ll send out pre-planned meals along with all of the ingredients and their easy-to-follow recipes.
  8. Wine or beer.  Yep, you read that right.  I recommend wine and/or beer.  Most people that are into good food like wine or craft beers.  My husband and I like to pick a few wineries or wine shops each year and make a tasting date out of our shopping trip.  Tasting it beforehand adds that special touch.  It allows you to share how much you enjoy the wine and why you’re excited to present it as a gift.
  9. Aprons.  This is a great gift for the person that spends a lot of time in the kitchen and likes to keep the food off of their clothing..  I wear an apron almost every night but for some reason I don’t always splurge for a new one so when I receive one as a gift, I’m thrilled.  Aprons are not just for the ladies.  Guys like to wear them too!  http://amzn.to/2fqbsk0
  10. Nice linens.  For the health-conscious person that likes to eat most of their meals at home, cloth napkins, fun dish towels, place mats. or tablecloths are all great gifts to help add a little ambience to the kitchen.
  11. Cheese plates.  Cheese plates aren’t just for entertaining.  We use ours for snack time.  A set of cheese plates is something your recipient will use for years to come. http://amzn.to/2fpu0Rw
  12. Exercise mat.  This a great gift for the home exerciser or the person that prefers to bring their own mat to the gym.  I even let our dogs use mine from time to time. 🙂  http://amzn.to/2gnd40c

Enjoy your shopping and holiday season!

With love,
Jennifer Ledford

 

Use Self-Massage To Help You Achieve Your Best Body

How To Perform Self-Massage Using The Foam Roller by Personal Trainer Jennifer Ledford

When you think of being physically fit, massage may not be the first thing on your list of to do’s. Oftentimes, when one hears the word massage, a luxurious experience in a fancy spa comes to mind. You probably know it’s good for relieving stress levels but may be wondering how it contributes to helping you fit into your jeans.

There are three main components to physical fitness.  They are strength, flexibility, and cardiovascular health.  All three are equally important and work together to help your body move more efficiently, prevent injury, and burn calories optimally.  Tight muscles can pull on joints which can lead to pain and/or injury. Once a body is suffering from pain or an injury, it can be difficult to follow through with an exercise routine, normal lifestyle activities, and in some cases even work responsibilities.

For years, stretching has been one of the most popular ways to maintain flexibility and is still a good practice.

However, over the years, the fitness industry has come to realize that one of the best ways to maintain flexibility and release tight muscles is to learn the practice of self-massage using tools like foam rollers and tennis balls.  Massage, also know as release work or trigger point therapy, has proven to be more effective than stretching when it comes to releasing tight muscles and improving the body’s range of motion for the long term.

Self-Massage

Since massage is really more of a necessity than a luxury, I recommend learning self-massage.  When you know how to release tight muscles on your own, it allows you to have unlimited access to massage without taxing your schedule or budget.  Even a few minutes a day can make a BIG difference when it comes to improving range of motion and relieving stress (which also helps with weight loss).

In today’s video I demonstrate how to use a foam roller to massage and release your neck, shoulder, and mid back areas.  I’ve included some links below to help you purchase a roller of your own if you don’t already own one and a book that I recommend to all of my private coaching clients.  The Trigger Point Therapy workbook is inexpensive and walks you through step-by-step self-massage in a way that’s easy to understand.  Foam rollers are a low cost investment that are worth every penny.

Enjoy the video and here’s to achieving your best body!

Shared with Love,
Jennifer

RECOMMENDED PRODUCTS IN THIS VIDEO:

Foam Rollers
The roller is a great tool every home gym should have available.  My clients use them to help develop balance, postural alignment, and flexibility or as support for dynamic strength exercises. Also, foam rollers come in various sizes and denseness, with the more dense rollers being ideal for self-myofascial release and massage therapy. Foam rollers are available in round or half round with the option of 12 or 36 inches in length to fit all levels of user’s abilities and needs.  CHECK THEM ALL OUT HERE

 

The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition

Trigger point therapy is one of the most intriguing and fastest-growing bodywork styles in the world. Medical doctors, chiropractors, physical therapists, and massage therapists are all beginning to use this technique to relieve formerly undiagnosable muscle and joint pain—conditions that studies have shown to be the cause of nearly 25 percent of all doctor visits. The technique involves applying short, repeated massage strokes to trigger points, tiny contraction knots in muscle tissue where restricted circulation and lack of oxygen cause referred pain. Trigger points create pain throughout the body in predictable patterns characteristic to each muscle, producing discomfort ranging from mild to severe. Trigger point massage increases circulation and oxygenation in the area and often produces instant relief. This dynamic technique has made a huge impact among health professionals and the public alike, becoming an overnight classic in the field of pain relief. The book has sold over 220,000 copies since the release of the first edition in 2001. The second edition is a complete update and includes a new chapter specifically for massage professionals, as well as a chapter on systematic muscle relaxation techniques that can reinforce the therapeutic power of trigger point work.

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