Specific Foam Rolling Routine to Reduce Knee and Back Pain, and Speed Up Recovery

By | Body Assessment, Flexibly, Foam Roller, In-home workouts, Lifestyle, Uncategorized

The other day I announced the official launch of the Fit Moms for Life foam roller on Amazon.  The sales so far have been incredible, so thank you for that.  You should get your roller in about 2 days if you already ordered. A bonus to getting the foam roller is our Foam Roller Academy, a series of how-to videos on foam rolling. When starting to foam roll, I like to focus on two parts of the body that, when improved, can reduce knee and lower back pain dramatically.

#1 Calves

Whether we are walking, sitting, or wearing heels, our calves take a beating.  A common problem is tight, or shortened, calf muscles.  This is the first area of the body I want you to start to roll out.

#2 Quads

Tight, shortened, or overworked quads can cause knee pain along with many other problems.  When rolling this area out, you are going to discover some trigger points, or muscle knots, ie lots of pain.

Don’t have a foam roller yet? Click here to order the Fit Moms for Life foam roller and enter coupon code FM4LLOVE for a great $15 discount on Amazon.

->-> Click here to order now <-<-

Look for a new blog post focusing on upper body rolling.  These exercises will feel amazing, almost like having a personal masseuse.

A Time for Giving

By | Blog, bootcamps, Healthy Snacks, Uncategorized

This post is from Roger, a regular contributor to this blog.

Happy Holidays Everyone. I hope you all have a Merry Christmas and a joyous and safe New Year.

Christmas is truly a season for giving. I have found as I’ve gotten older that it really is so much more meaningful to give than to receive. So, in order to spread joy this season, I’m going to give you that opportunity! So many of you have been involved in health and wellness for such a long time that I’m hoping you might be able to give me some suggestions and advice on a couple of things. Read More

Why I Love My Foam Roller

By | Abdominal Training, Core Training, In-home workouts, Uncategorized

This is Melissa, one of Dustin’s bloggers.

A foam roller is a great (and inexpensive) tool to release tight muscles.  Using one is like getting a massage without the high price tag.   You can use a foam roller to release a tight IT band, help relieve shin splints and increase flexibility and range of motion among other things.  The basic principal is to use your own body weight to apply pressure to the muscles and soft tissue to lengthen and relax them.  Lay the body part you want to work on the foam roller and use your body weight to apply pressure as you roll.  You can use your hands and feet to balance and adjust the amount of pressure applied.  Below is a short video I did showing you some of my favorite techniques.

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This is great to do after a hard workout.  I find it significantly reduces the onset of muscle soreness after a workout.  When you first start using a foam roller you may feel some discomfort, adjust your pressure if it is too painful.  As always, before starting this please consult your physician if you have any vascular or chronic pain issues.

What is your favorite exercise tool?

Dynamic Warm-up: How to Make Sure You Don’t Hurt Yourself

By | bootcamps, MamaTone, Uncategorized

There are many mistakes people make in fitness, but the one I still see more then just about any other deals with the warm-up. Many people mistakenly believe that they should perform static stretching before the workout. Static stretching is stretching a muscle and holding it in a stretched position for 20-30 seconds. There is plenty of new research this past decade to show that this doesn’t help reduce injuries, but rather can increase the chances of them occurring.

Instead of the old school static stretching, you should perform dynamic movements that move the muscles in full range of motion. This will properly warm up the muscles without increasing the risk of injury.

Check out this video for a great dynamic warm-up!

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Every Monday for the next 2 months John and I will be showing you a great total body exercise that will burn fat, create lean muscle, and decrease the chances of injuries!

If you haven’t started to do dynamic warm-ups, please give them a try! I start all of my Fit Fun Bootcamps and MamaTone Fitness classes with a total-body dynamic warm-up.

Check back in on Wednesday for my inside look into the Biggest Loser trainer tryouts! I got a great behind the scenes look at everything.

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