Foam Rolling

Most of you know that we are firm believers in the benefits of massage.  We have posted on the subject in the past and we both schedule regular massage.  While we do recognize that many people consider massage a treat, or indulgence, we believe it is a vital component to maintaining our bodies. However, we also recognize that for most of us, the cost in terms of dollars and time will probably prohibit us from getting regular massage.

So what is the next best thing?  Foam rolling.  Foam rolling is actually a form of self myofascial release (SMR), or self massage.  The benefits of foam rolling have to do with the mobility of the fascia.  Fascia is a fibrous layer of connective tissue that surrounds the muscles in our body.  Without proper mobility, fibers of the fascia can bind to muscle and nerves, interfering with normal motion and causing pain.

If we take the time to do anything to attempt to release muscle tension and improve mobility in our bodies, we often resort to stretching.  Our Warriors already know that "static" is a dirty word in our vocabulary when it comes before stretching.  We promote active isolated stretching and have experienced great results with it in ourselves and with our clients.  But is there a way to benefit even more from our stretching?

A recent study published in the Journal of Sport Rehabilitation in January of 2014 measured the effect of foam rolling prior to stretching.  The authors found an increase in hip range of motion after rolling on the hamstring and then stretching, compared to stretching alone.  They believe the increase in mobility can be attributed to the increased blood flow and intramuscular temperature that result from foam rolling.

Our bodies are not static either.  There's that dirty word again.  Whether through movement, or inactivity, we are placing stress on our bodies.  At the same time, fascia is continually being created and laid down throughout our body.  Of course we like to believe that most of the stresses we are placing on our bodies are good stresses such as metabolic training, TRX training, running, biking, hiking, etc.  But the reality is that we are also stressing our bodies by sitting at the computer or carrying a heavy bag over our shoulder, and without proper movement, the fibers of the newly formed fascia will not form in the correct pattern which can create pain and inhibit movement.  SMR will help break up scar tissue and release trigger points allowing for normal function and motion.  Tissue mobility is especially important after an injury because new layers of fascia are laid down as scar tissue.  If this tissue is not broken up, mobilized and properly aligned, it can predispose us to future injuries.

Regular SMR is also believed to improve athletic performance.  Our muscles function sort of like springs, and the more flexible our muscles are within a normal range of motion, the more power they can produce.  The more stretch a muscle can safely attain, the more stored energy it has, and therefore, the more force it can generate.  Of course SMR is only one piece of the puzzle and must be combined with proper strengthening, stretching and training to achieve optimal results.

To realize real benefits from SMR it should be done at least three times per week, but may be done daily.  Make sure that you are rolling the full length of the muscle, but stopping short of rolling onto your joints.  For example, if you  are rolling your hamstrings as in the illustration below, you will roll from your hip to your knee.  Breath throughout the rolling and avoid holding your breath as you work through those tender spots.  As you become regular with foam rolling and start to release the tension from the muscle and break up the scar tissue, future foam rolling with be less intense.

Get Moving for Headache/Migraine Relief

There is something ironic about getting a headache while I sit here at my desk writing about headaches. To fight it off I get up every 30 minutes and go do some wonderful household chore like folding laundry. This illustrates the main point of this blog, moving provides relief! 

I first became interested in the subject because my best friend suffers from migraines. Although triggers for these type of intense headaches can sometimes be explained many times there can seem to be no real reason for them. The only certainty that my friend can count on is that a hard run will provide her with a few hours of relief. Although medication and lifestyle habits can provide relief, we are focusing on the exercise connection. Since the source and type of headache can vary please understand that exercise is not a 'one size fits all' solution but until you try it don't knock it.;) Interview with two head banging Metabolic Warriors follows this article.

Mayo Clinic  says "Healthy habits and simple nonmedical remedies sometimes stop migraines before they start." They go on to comment that physical activity triggers the body to release chemicals that block the pain signals to your brain. They recommend starting out slow since vigorous exercise can also trigger a migraine. The speed or intensity that you work out with is going to have a lot to do with your fitness level.

Pure Health MD recommends exercise for tension headaches. Most often the trapezius muscles and levator scapula are heavily involved...you may know them as your neck and upper back muscles. The crux of this editorial is that we commonly think we need to stretch what seems to be tight muscles. Think again, if you are sitting at a desk for a prolonged amount of time, undoubtedly your upper back (trapezius and levator scapula) muscles are and have been overstretched as you sit there.  Strengthening these muscles will serve you better. For immediate relief stand and squeeze your shoulder blades together for no more than 2 seconds at a time and relax, repeat 10 times. A second exercise is a head tilt, bringing your ear down towards your shoulder, hold for 2 seconds at a time and repeat 10 times on one side then the other side. For strengthening exercises talk to a fitness trainer. Additional relief can come from just moving around and changing the activity that you are doing.

U.S. News Health wrote a great article on managing headaches without medication. Beside stress management they also state that 20 minutes of exercise three times a week can help relieve stress. Sounds like a good metabolic workout is the ticket! Endorphins flooding through the body from a good workout are a pain killer. The down side is if you get headaches or migraines that last many hours or several days...endorphins wear off so you will want to include other types of stress reduction. The key is to pursue a healthy active lifestyle that will hopefully stave off headaches to begin with.

Two of your fellow Metabolic Warriors deal with headaches/migraines. We interviewed them so they can provide a little insight into their world. 

Katie: How often do your get headaches/ migraines? How long have you been getting them?  How do they effect you? What triggers have you experienced?

MW 1: I get them daily. I first started getting headaches about 8 years ago and in the past year they have become migraines. I am under Dr. care and have to take medication to function. They impact my entire life. Intense pressure and extreme head pain along with nausea effect moods, job, relationships, vision, ability to focus. A dark, quiet space is helpful. Stress is a big trigger.

MW 2: I don't get them daily. I started getting them about 15 years ago. I used to get them 4-6 times a month.  Now with medication I get mild migraines and not even once a month. When I do get one I need to just lay in a dark room. The pain is extreme and makes me nauseous. They last 12-16 hours and it takes me a day afterwards to get back to normal. Hormones are the biggest trigger for me but allergies and food sensitivities may be involved as well.

Katie: Do you notice a difference in your headaches/migraines when you exercise?

MW 1: My head often feels better after exercise, even if takes a lot more to get myself up and exercising!

MW 2: If I exercise with the feel of a headache coming on, the pain seems to lessen for a while after exercise.

Both interviewees have been stellar in attending exercise trainings despite headaches and although it is not the lasting solution for them it is helpful in managing them. We hope you find inspiration in knowing that they are out there pushing through for good health and some well being.

A few tips...stay hydrated, don't hold your breath during exercise, especially when lifting weights, avoid alcohol and caffeine before and during exercise, avoid exercising in hot conditions and start out at a pace and intensity that suits your fitness level. Other factors that will support your fitness are getting plenty of sleep at night and a having a quality diet. 

The Non-Runner's Runner's World Synopsis

Every month I read Runner's World magazine and every month I mark a few pages that speak to me for some reason.  Maybe there are words of inspiration, maybe there is a great new exercise, maybe there is exciting information from a new study, or maybe there is a recipe I would like to try (Dave will tell you that isn't true unless it is some variation of a bean burrito).

So I set the magazine aside and days or weeks go by and I never find the time to do anything with any of it.  So this time I thought I would share the pages I dog-eared.

First, a recipe that sounds great to me but will probably never find it's way onto my table because it doesn't have beans and tortillas in it :-)



Spring Wild Rice Bowl with Asparagus - 4 servings

1 cup wild rice (3 cups cooked)

Add toppings:
     1 bunch asparagus, chopped and sauteed
     1/2 pound cremini mushrooms, sliced and sauteed
     4 poached eggs (1 per serving)

Drizzle with dressing:
Whisk together:
     3 tablespoons extra-virgin olive oil
     Juice of half lemon
     2 tablespoons chopped dill
     1 clove garlic, minced
     1/2 teaspoon salt
     1/4 teaspoon red pepper flakes
     1/4 teaspoon ground black pepper

Garnish with grated Parmesan



Next, a bit of nutritional advice for a before bedtime snack if you are trying to lose weight.  Lauren Antonucci, R.D.N.  recommends plain Greek yogurt with a bit of cinnamon and vanilla swirled in for flavor.  She says the protein quells late-night stomach rumbles and a 2014 study claims it will boost your metabolism the next morning.


Here's another yummy sounding recipe that has a slightly higher chance of being asked to dinner at my house since I love pasta.  The recipe is from Nate Appleman.

Spring Pasta

1 pound any pasta
1 1/2 cup peas (fresh if possible)
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1/2 teaspoon ground black pepper
1/2 cup grated Pecorino or Parmesan cheese
Juice of half lemon
4 ounces (8 slices) prosciutto

Cook pasta as directed and two minutes before pasta is cooked, add the peas.  Scoop out and reserve 1/4 cup of the cooking water. Drain pasta and peas. Set aside.

Heat the oil in a large skillet over medium heat.  Add the garlic and cook 2 minutes, until slightly browned.  Add the pasta mixture and reserved cooking water.  Toss and heat through for 1 minute.

Add the pepper, cheese, and lemon juice.  Toss well. Serve in bowls and place the prosciutto over top, letting the pasta warm the meat.  Serves 6.

Feeling stressed?  Try relaxing your forehead.  People who have had Botox report feeling less negative, based solely on the fact that they can no longer flex the corrugator supercili.  Wow!  That's a muscle we have never targeted in metabolic.  Tensing this muscle, which furrows your brow, sends a message to the brain that something is wrong.



And a final word from Saucony,  one of Runner's World sponsors:

You can't find your strong if you're not looking for it.

Warrior Strength and Fun

It is springtime and the weather is beautiful.  So what better way to enjoy it than to exercise outdoors!?  Our Warriors took to the playground last week and showed that they can keep up with any school kid!

We had ZERO complaints when Warriors found out they 

would be working their triceps again with dips :-)

The curb jump and toe taps brought out requests for country music and we even heard Warriors

 singing the theme to Green Acres.  Exercise does strange things to the brain.

Our SMART Warriors quickly figured out that you could make the squat and row 

exercise more or less difficult by timing it with or against their next door Warrior.

Of course someone had to ask why it's called the Bulgarian split squat.  

Research tells me that Bulgarian weight lifters never used it so I 

guess we have to ask Cabana Boy Dave since he is Bulgarian.

What is a body weight workout without possibly the world's best exercise?  

Push ups of course!

We couldn't resist including a video clip of one of our private clients who is always a source of inspiration.  She is always up for a challenge and always gives 100%.  When faced with a difficult exercise or at the end of a metabolic or tabata sequence one of her favorite sayings is "give everything you have right now".  We think that is awesome advice for all of us Warriors!

Put the Letter 'F' in the Run

Stacey & Calvin colored it up with a fun run this past Saturday at the Color Run. And this is not their first rodeo with this race! With no focus on timing this is truly a stress free fun run. The website for this 5k is thecolorrun.com. The website describes the race as follows:

WHAT IS THE COLOR RUN™?

The Color Run, also known as the Happiest 5k on the Planet, is a unique paint race that celebrates healthiness, happiness and individuality. Now the single largest event series in the world, The Color Run has exploded since our debut event. We have more than tripled our growth, hosting more than 300 events in 50+ countries in 2014.

There has been an explosion of fun themed races across America in the last few years. Why? Mostly because it attracts a segment of the population that would otherwise be less inclined to take up the endeavor of running. Let's be honest, running is work but it is also hugely rewarding for those that dare to experience the thrill of self powering through miles, up hills, down hills on paved roads and on winding dirt trails. Nothing compares to the outlet of mind and heart as the challenges of life and the problems of the world are resolved in the mind of the runner. Figuratively the mind of the runner believes the euphoric feeling of conquering the run means they have conquered the world.;) That is really a lot of fancy talk to say...running centers you. Not everyone wants to be centered through running so find the activity that gets you moving and use it as a feel good outlet.

Crazy, fun themed runs have been based on all the following... eating, drinking, running naked, dressing in costumes, mud, obstacle courses, music, night and slime. I am sure there are many more I am missing so consider this a teaser!

Just in case you are thinking about a fun themed race here are some real races that you can learn all about and register for!

greatist.com/move/incredible-themed-races

See you on the Flip Side!