Tag Archives: foam rolling

How is 2018 so far?

3 Jan


Foam rolling your Gluteus maximus, medious and periformis

8 May

This is great for runners sitters, Everyone. It will give you flexibility in your hips and SOME lower back pain.
Enjoy –


Foam rolling = flexibility.

23 Apr

This is great for people that are sitting all day and for runners and Everyone in – between.
Foam rolling creates circulation as the roller and your muscles heat up.



Foam roll tip #3

8 Apr

When we are able bodied and on our feet all day, our calfs can get over worked. Remember to take time and roll out your calf muscles. Spend at least one to two minutes on each one.


Foam roll your adductors

5 Apr

Foam rolling is great for runners, bikers, people who sit all day, everyone. This is going to create circulation and flexibility. You can do it before and after a workout.

Foam rolling adductors.
Helps with flexibility and some knee pain.

Start at the groin and work your way to the knee. Spend at least a minute on each leg.


Today’s FREE 10 tips of fitness. December 7th, 2012

7 Dec

Today’s 10 tips of fitness. Friday December 7th.

1.) how are your knees? Try foam rolling your legs, glutes (butt) IT band, and I mean all leg muscles, our legs are contracting when we walk, so they are tight. Get your quads, hamstrings, IT band and glutes. Lets see if this will give your knees some relief.

2.) today’s snack: yams and almonds

3.) you need to hold your stretches for a minimum of 45 seconds, we get tight, the older we are the tighter we are, are muscles have been contracting for many years, when we are walking we are contacting our legs, when we are sitting our lower back and hips get tight. Average person sits for 14 hours a day. Back pain is usually from tight muscles and a weak core, unless you have an injury. When we are sitting the ilopsoas which connects to the lower back is contracting when we sit.

4.) do you get to go to the farmers market? If you live in the Bay Area like I do, we have one almost every day of the week. Support the local farmers and eat what is in season. Whole foods, and we know who make them, where there coming from.

5.) I want you to think about the horizontal plan of the body. The saggital plane of the body is what we are in when we are walking and biking. The horizontal plane is side stepping, arms out shoulder blades together. Watch your knees in the side stepping lateral movements. This will fire up your medial glutes, which we need.

6.) try almond milk instead of milk in your coffee, paying attention to dairy.

7.) pause……

8.) fitness challenge today: foam roll and stretch. If you don’t have a foam roller get one, or put it on your gift list.

9.) how is your posture doing? I talk a lot about medial rotation. Are your shoulders rolling in to the mid-line of the body? This can be corrected if we catch it early, our pec muscles are tight, amongst some of the other muscles in your upper body. Try and get your shoulder blades to come together when training. Heart and sternum out. I will have a great video up soon on some FREE tips on a few movements to help with this.

10.) it’s all you! Never and I mean never give up, you are so with it.