Foam Rollers: Final Kick Sports

We are nearing the end of the winter training season and many runners have been logging miles preparing for upcoming half and full marathons. Most veteran runners keep a stash of training supplies at their home, especially for the days that soreness and stiffness set in after a tough workout or a long run. Among the list of supplies on hand is probably a foam roller.

Foam rollers have become the popular and easy way for SMR, self-myofacial release among athletes.  Rolling isn’t just for elites anymore. It has become a crucial part of the training plan just as drills, stretching, and nutrition. SMR can dramatically improve your recovery and performance. In our local fitness community, we are fortunate enough to have a great list of professionals from massage to myofacial release therapists. While I love massage, sometimes it isn’t a convenient or affordable option to go as often as I may need it. That is where the benefit of a foam roller becomes a necessity.

The way rolling works is by allowing your body to move along the foam roller. The solid surface of the roller can break up and release any soreness or stiffness you may be holding onto. The solid foam roller helps hit those hard to reach or deeper areas of the body. Rolling aids in muscle recovery by increasing blood flow throughout the body and breaking up any scar tissue. When you recover faster, you can perform better with less down time between workouts. The lower back, calves, and quads are popular trigger points on the body where you can begin rolling and notice results quickly. When you are rolling and you hit a tender or sore spot, hold in position for about 20 seconds to allow the muscle to release and relax. This process can be painful and may take time to get used to it at first. Stick with it and over time you will notice how much better you feel. It is common for many gyms and fitness studios to provide a variety of foam rollers for clients to use after workouts as well.

WHERE CAN I FIND A ROLLER?

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Final Kick Sports has been helping athletes since 1996. They work with beginners to seasoned professionals. Final Kick is happy to help any runners or triathletes in training. Our friends at Final Kick Sports have a great selection of foam rollers available for your training pleasure. Over the past couple of weeks, I have been utilizing two of their rollers as part of my training.

 The Trigger Point GRID Foam Roller affordable at $39.99 available in orange or black. The Grid is built from EVA foam and offers 3 zones of massage intensity. The low and flat sections feel like a lighter massage. The square sections are firmer and feel more deeper like a massage from a fingertip or thumb. This roller is meant to be incorporated into your daily routine and is durable to withstand breaking down from regular use.

The Spiky Foam Roller from Addaday has a price point of $45.00. This roller is designed to focus on lengthening your muscle tissue and providing a wider range of motion for the body. The elongated pyramid shapes on the roller are meant to support the body weight.
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MY PICK: The Trigger Point Grid Foam Roller is becoming a favorite in my house. I like the harder edges. It seems to hit my trigger points well. I often use a lacrosse ball for tougher spots and this roller did a pretty good job. It is durable and a perfect edition to your home equipment collection. 

Related Sites:

Foam Rolling: Total Body Benefits

Final Kick Sports

Rolling 101 : Competitor Group

 

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Pilates: For Runners And More

 Chris and Trichelle Moxley,  owners of Pilates Fitness Club, recently relocated from the West Coast and have brought their knowledge of Pilates to Virginia Beach. Their mission is to bring health & wellness to our entire community through quality Pilates exercise programs and the education of food for healthy living in a fun environment. Their Virginia Beach studio offers state of the art equipment at affordable prices. Chris and Trichelle have over four decades of experience and are thrilled to bring you their expertise working with everyone from athletes to mothers. Classes at their 19th street studio range from intro to advanced.

Two years ago, I was fortunate enough to meet them soon after their opening. I was happy to have 2 classes a week as part of my cross training program while training for the Rock n Roll Half marathon. Running is one of the best ways to build cardiovascular strength, but it isn’t necessarily the best way to sculpt your body and lean out. While running may be my favorite form of exercise to test my own limits and clear my mind, it is my weight training and cross training days that shape my body into the physique I want.

One way for runners to get a cross training workout is to practice Pilates. Joseph Pilates developed the practice early in the 20th century. The skill of Pilates was created to strengthen the mind and the body. He believed that mental and physical health were interrelated. He built this idea of exercise on the idea of muscle control. Strengthening the “powerhouse” is of utmost importance in Pilates. The “powerhouse” being comprised of the abdomen, lower and upper back, hips, buttocks, and inner thighs. Those are the same areas of the body that runners focus on when training.

An essential part of being a successful runner is to have a strong and stable core. Pilates is a wonderful way to achieve this. Regular Pilates strengthens your core, builds a more flexible spine, and can promote faster recover from injuries such as sprains. Pilates exercises are great builders. Pilates helps build up stamina in your diaphragm, build back muscles, and build balance and stability for hill running.

Pilates Fitness Club invites all who are interested in improving their fitness level, losing body fat, changing their physique, increasing strength, preventing physical injury, continuing post-rehabilitation, gaining energy, perfecting posture, or simply breathing properly to come experience a Pilates class.  Just as they pride themselves in top customer service, the reformer machines at Pilates Fitness Club are top quality as well. These models allow for endless creations of safe, effective, and powerful exercises. I highly suggest you check out their schedule and book a session.

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Related Articles

Best Pilates Moves for Runners

Runners World/Pilates

Postural Analysis

Pilates and Half Marathon Training 

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Massage: Make It A Part of Your Plan

Picture this… the sound of running water, waves crashing on the beach, the slight smell of peppermint, the feel of a heated bed, and settling into pure relaxation. That is what my bi-weekly trips to Bodyworks by Jeannie entail. Sights, sounds, and smells making it easy for my tight muscles to relax and recover.  Massage has been a part of my training plan for the past two years and the benefits it packs are both physical and spiritual. I build regular massages into my half marathon training schedule to help with muscle recovery. You do not have to be a celebrity or have to train for a race to deserve a massage. The reasons for massage can range. There are many types of massages available to meet your individual needs.

Conditions Massage Can Help With

Anxiety

Addiction Recovery

Digestive Disorders

Fibromyalgia

Headaches

Insomnia

Myofascial Pain Syndrome

Nerve Pain

Injuries

Joint Pain

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Types of Massage 

Light pressure

Deep tissue

Trigger point

Swedish

Sports

Hot stones

Prenatal

Reflexology

Your session can be customized specifically for you by your massage therapists.  It can allow your body  to relax and escape. In as little as 10 minutes into your massage, inflammation begins to reduce. I recommend 60 minutes for full body benefit. This amount of time allows you to slip into complete relaxation, escape from reality, and let you body heal and your mind recharge.

Related Articles:

Benefits of Regular Massage

Huffington Post: 9 Reasons to Make An Appointment

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Kangen Water: Peak Water For You

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Benefits of Alkaline Water

Hydration

Energy

Enhance Your Immune System

Detoxify

Kangen means to return to origin. Kangen is a household word in Japan and refers to the highly drinkable alkaline water that is rich in minerals and purged of impurities. The process of electrolysis separates water into alkaline and acidic water. An ideal pH for drinking water is 9.5. This technology of electrolysis is available for at home use. An at home water filtration system can be installed directly to your kitchen faucet. The water will be separated out into two parts, alkaline and the run off of acidic. The acidic water can then be used for its disinfectant properties to help with skin disorders and even cleaning.

Ionized Water is great for all individuals. Athletes are prime candidates to use ionized water. The additional hydrogen supplies oxygen to the muscles and tissues for peak performance.

Check out a Kangen Water Demonstration this month in Virginia Beach.

March 10, 2015 and March 24, 2015 from 6:00-7:15 pm 287 Independance Blvd. Pembroke 2, Suite 310

Related Articles

Drink More Kangen Water

Water, Water, Everywhere

The Power of Water, Inside and Out

For more information on the benefits of Kangen Water, click Peak Water For You.

 Rhena@peakwaterforyou.com

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Coconut Water

I love coconut water for electrolyte replacement. It is often referred to as natures sports drink.  Electrolytes are minerals naturally found in the body and also naturally found in coconut water.  Potassium, sodium, magnesium and chloride  help maintain proper fluid levels and regulate muscle function.

When you sweat or become ill and loose bodily fluids, your body looses electrolytes. Staying hydrated is extremely important for all individuals, not only athletes. Alcohol, sodas, and caffeine laced beverages are dehydrates. 75% of Americans suffer from chronic dehydration.  Let me put that in real numbers for you. 60 percent of our body is made up by water. 75% of our muscles are water and our brain is 85% water. Picture a body with less than adequate hydration levels. It is like a machine with no oil or a car with no gas.

Symptoms of Dehydration

headaches

high blood pressure

joint pain

fatigue

When I visited Costa Rica last spring, I would find a comfy spot on the porch after a daily yoga session and enjoy the refreshing benefits of a fresh coconut. It is not as convenient to have fresh coconuts on hand after a workout back in the states. Our friends at activz have solved this problem. An easy single serving pouch of coconut water powder contains just 25 calories has become one of my gym bag essentials. The organic and non GMO powder packets are easy to mix directly into my water bottle. I pouch equals a 1/2 a cup of coconut water. The pouches are $29.99 for a 24 pack is affordable and easier to store than a case of coconut water.

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Activz provides a preservative-free whole-food powder line. This line contains all the nutrition of fresh fruits and vegetables due to its patented dehydration process.  This process evaporates only the water molecules and the vital nutrients remain.

For more on activz entire product line, click HERE.

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