There is a tool to help you lengthen your muscles and speed in recovery called a foam roller. Typically it is about 36 long and about 4 inches in diameter. You will find them with a smooth surface or with nodules covering it.
This tool can be used to “roll out” tight muscles anywhere on the body. I often use it on my quads, my lats, my back (though move slowly through this zone, so not to aggravate any areas that may be prone to injury), and my calves. I use a smaller version on the floor under my computer to roll out those very tight muscles on the arch in my feet.
I find it effective because the practice of weight training and cardio creates muscles by breaking down the muscle. The body’s process of repair is what created muscle tone. Using the roller lengthens out the muscle very much like rolling dough out on a board.
You can find rollers at any sporting -goods store, pre-owned sporting goods reseller, or online. They average around $30-$35 dollars.
If at any time when you’re utilizing a roller, you feel pain, re-adjust the muscle or stop immediately and contact your physician.
Wednesday 12/21/11-Exercise Diary:
Pure Barre class- 55 minutes
Wednesday 12/21/11- Eating Diary:
7 am- 1 cup egg whites (120 cal)
2 oz. oatmeal ( dry weight) (187 cal)
11 am- protein shake, 1/4 cup pasturized egg whites (160 cal)
1 p.m.- Holiday Lunch Downtown with my children
Grilled ahi tuna- rare, adamame,feta cheese, ginger dressing, served on the side
1 whole wheat baguette, olive oil/balsamic vinegar
lemonaid (shared with my son)
shared- apple tart (didn't eat crust)
6 p.m.- 3 oz turkey breast (149 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
1/2 tsp uda or flax oil (65 cal)
TOTAL CALORIES: cannot total since I didn't cook it and this restaurant doesn't post calorie counts on menu
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