Category: fitness tips

BENEFITS OF USING THE FOAM ROLLER

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Benefits of the foam roller

LOOSENS UP MUSCLES:
It is good to use the foam roller before your workout as it helps to warm up your muscles by getting deep in the muscles and you will get a better result out of your workout.

SMOOTHS & LENGTHEN MUSCLES:
After a workout it is a great way to lengthen your muscles and break down all the right nodes you have left (it is like a special anti-wrinkle potion for your body tissues)

STRETCHING:
After a workout using the foam roller helps you archive a really good stretch by releasing the tension of your tendons and nerves, as well as speeds up the recovery times by preventing the scar tissue to build up.

FULL BODY WORKOUT

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Untitled #7

WARMUP:
5 mins of treadmill walking
5 mins of treadmill running

Cycle 1: (repeat 2x with 30 sec stop)
12x dumbbell (8kg) squads
12x each leg lunges
12x broad jups

Cycle 2: (repeat 2x with 30 sec stop)
10x push ups
10x burpees
10x each leg mountain climbers

Cycle 3: (repeat 3x with 30 sec stop)
10x sit ups
10x leg rises (on the floor or on the bench)
1min plank

COOL DOWN: full body stretching

For any questions comment below ⬇️

Keep up with the good work


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REMEMBER TO COOL DOWN AND STRETCH YOUR MUSCLES AFTER A WORKOUT

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COOL DOWN EXERCISES

The COOL DOWN exercises are as important as the WARM UP mentioned in my previous post. No matter how tired you are, you will need to spend at least 5-7 minutes on cooling down your body, working on your abs and stretch your muscles and tendons. Let’s have a look at what are good exercises for a cool down session

EXERCISES:

-PLANK

-SIDE PLANK

-ALT LEG LOWERING (SWAPPING LEGS)

-CRUNCHES

-STANDING or SITTING HAMSTRING

-CALF STRETCH

-KNEELING HIP FLEXOR (keeping your hips centered)

-KNEELING SQUAD STRETCH (alternate legs)

-STRADDLE SIT

-PRETZEL STRETCH

-ONE ARM AND SHOULDER FLEXOR STRETCH

-SEATED NECK RELEASE

-SEATED HEART OPENER

-CHILD YOGA POSE

-COBRA YOGA POSE

After your stretching you can use a FOAM ROLLER to heap release muscular tightness and untie all the remaining nodes in your muscles.
ENJOY!

A GOOD WARM UP SESSION BEFORE YOUR WORKOUT

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THE WARM UP

Some people struggle to understand the importance and the actual reasons for the WARM UP before a workout. Obviously there is more than one kind (or set) of warm up you can do before a training session. Here there is a few reason and a few examples on why and how to warm up.

THE AIM:

–Raise body temperature
-Increase blood flow
-Promotes sweating (it sound gross but sweating is good as the body releases toxins)
-Prepares muscles and tendons for the upcoming workout (some muscles tend to get tight during a workout if we don’t warm up)
-Get you to focus and be in the right mind set.

GOOD WARM UP EXERCISES:

-JUMP ROPE
-JUMPING JACKS
-ANKLE BOUNCES
-QUAD STRETCH
-KNEELING KNEE FLEXOR
-STANDING or SITTING HAMSTRING
-LOUNGE STRETCH and SIDE LOUNGE STRETCH
-CALF STRETCH
-CHEST STRETCH

IF YOU ARE GOING TO DO A WEIGHTS SESSION (USING ONLY SOME MUSCLES) A GOOD WARM UP IS TO REPLICATE THE EXERCISES YOU ARE PLANNING TO DO USING A STICK AD EXAMPLE.

MAKE SURE YOU WARM UP AND ENJOY YOUR WORKOUT =)

For any questions or further explanation comment below I’m always happy to help.

SCULPTURE YOUR BODY: WHAT TO EAT AFTER A GYM SESSION OR A SWIMMING WORKOUT

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When we workout (especially with weights workout) our muscle tissue breaks down in order for the muscle to grow and get sculptured. To do so our body needs plenty of protein and nutrients.

The question is: WHAT ARE SOME GOOD SNACKS AFTER A GYM SESSION OR A SWIMMING WORKOUT THAT PROVIDE THE RIGHT AMOUNT OF PROTEIN AND ARE FILLING?

1) 50g of almonds or cashews with 2 table spoons of greek yoghurt

2) quinoa seeds salad with feta cheese, kale, avocado and tomatoes

3) homemade smoothie: milk, Greek yoghurt, fruit and mint (for a touch of freshness)

4) chia seeds pudding: almond or coconut milk, cinnamon, vanilla and protein powder

5) a soft boiled egg with rye toast.

Here are just five examples of what is good to eat as a snack after your workout and make sure it becomes a routine because it is very important for our body to regain energy after a good sweat.

Enjoy!!