Friday, December 22, 2017

How to Foam Roll



Foam rolling is an essential component of recovery. It is also referred to as self-myofascial release, which is just fancy talk for deep tissue massage that you give yourself. All you need is a foam roller (mat optional).

"The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain."


The main benefits of foam rolling include:

  • Increased flexibility, including increased range-of-motion (ROM).
  • Improved short-term athletic performance, when included as part of the warm-up routine.
  • Improved recovery post-activity, through reducing the experience of delayed-onset-of-muscular-soreness (DOMS).
The size and firmness of foam rollers varies greatly, and I prefer to use a rumble roller. It has the nobs to really dig into knots and pressure points. If you are new to foam rolling or happen to have a low tolerance for pain, then you may want to use a smooth foam roller instead. 

Check out my latest video as I demonstrate how to foam roll:






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Sara

Choices Coach

Friday, August 4, 2017

50 Pool Exercises




I have put together a comprehensive list of exercises that you can do in the pool while having fun in the summer sun. Keep in mind that you can enjoy these pool exercises all year round if you have access to an indoor pool. Your body is approximately 80% weightless in the water so you can get an intense workout without the impact to the joints. The water provides a resistance all its own, but you may increase the intensity by adding pool weights. Pool weights are buoyant, making it more difficult to keep them underwater. By adding resistance you will burn more calories and increase the strength of your upper body. Print off the list of exercises after watching the video demo! I don't want anyone to risk dropping their electronic devices in the pool!

I owe a special thanks to my awesome friend, Chelsea Tasca, for filming this video! She's a trooper with a great eye for photography/cinematography. Follow her on instagram: https://www.instagram.com/chelstasca0/
  1. JOGGING
  2. JUMPING JACKS
  3. CROSS COUNTRY SKIS
  4. KILLER ARM TONER
  5. HIGH KNEES
  6. BUTT KICKS
  7. HAMSTRING CURLS
  8. TUCK JUMPS
  9. 45 DEGREE KICKS
  10. SPREAD EAGLE JUMPS
  11. TUCK JUMPING JACKS
  12. JUMPING JACKS W/BICEP CURLS
  13. JUMPING CROSS COUNTRY SKIS
  14. JUMPING LUNGES W/HAMMER CURLS
  15. SHOULDER CIRCLES
  16. FRONT SNAP KICKS
  17. BACK SNAP KICKS
  18. KICKBOARD LAPS
  19. TRICEP DIPS
  20. CORNER PUSH UPS
  21. GETTING OUT
  22. FLUTTER KICKS
  23. CYCLING
  24. LEG DIPS
  25. KNEE-INS
  26. OBLIQUE KNEE-INS
  27. OUTER THIGHS
  28. LEG CIRCLES
  29. LITTLE LEG CIRCLES
  30. ATTITUDE DEVANT (FRONT KICKS)
  31. ATTITUDE DERRIERE (BACK KICKS)
  32. HAMSTRING EXTENSIONS
  33. DONKEY KICKS
  34. CLAMS
  35. KNEE CIRCLES
  36. RAINBOWS
  37. SUMO SQUATS (PLIES) HOPS
  38. PULSE PLIES/PULSE KNEES BACK
  39. PENCIL JUMPS
  40. JOGGING LAPS
  41. HAMSTRING SPRINTS
  42. PENCIL JUMPS W/POOL WEIGHTS
  43. BALLET JUMPS/DOUBLE UP
  44. HURDLE JUMPS
  45. OBLIQUE PIVOT TWISTS
  46. WOODCHOPPERS
  47. JABS
  48. UPPERCUTS
  49. HOOKS
  50. OBLIQUE TWIST HOPS
  51. CHEST FLY/REVERSE FLY
DON'T FORGET TO STRETCH!

CALF STRETCH
POOLSIDE PIGEON POSE
CHEST STRETCH
SHOULDER STRETCH
QUAD STRETCH
HAMSTRING STRETCH


Enjoy!


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about Sara

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On-site Personal Training & Nutrition Coaching in the Kansas City metropolitan area. I offer personal training at your home or work site. I also offer personalized online nutrition plans and corporate wellness programs. Contact me at saramoser@choicescoach.com with any questions.

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