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Fitness Friday – An Introductory to Foam Rolling

Happy Fitness Friday!!

I would like to have a word with whomever chooses the screenshots at YouTube. I don’t think any form of automation can choose this degree unflattering shots with such precise consistency.

Today, we’re talking foam rolling. Yay for embarrassing yourself on the internet!! ;)

Speaking of embarrassment, there are still many copies left of the Blogger Charity Calendar. That’s right, I am now a calendar girl. Click here to check it out!

Also, I’m still taking name suggestions for my new Sunday series on nutrition. Click here to submit your ideas, I’ll be choosing a winner on Sunday!

As Madeline would say, make it a great weekend!

Edit: I forgot to leave the link for more foam rolling moves! Clickyclicky.

Moving Madness ‘09 – Round 2

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I don’t think I have ever been so happy to plop down on a sketchy motel bed.

Phew! What a day it’s been!

I slept very lightly on the floor last night. For some reason my body wanted to wake up at 2 am and I had to force it back to sleep several times before my 4:30 am alarm. I normally shower the night before my early morning shifts to minimize preparation time in the morning. But today, I jumped in, knowing it would help wake me up. So glad I did!!

Made some instant oats once I got to work.

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They also had lots of cinnamon, soy protein powder, dates and almond butter.

Tried the second and last of my Slim Down bars for my snack.

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Sorry about the washed out photo! Office lighting, I know you understand ;) This flavour is Belgian Chocolate Crisp.

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Ummm…it was edible? Same chalky flavour. This one has HFCS too. Ick. That’s enough for me for a while I think. This bar gets a big fat will not buy again.

My lunch should probably get some sort of pitiful award. It was still tasty though! Guess I’m just easy to please…

It featured some local goods.

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It’s from Blacks Harbour in my lovely province of New Brunswick. Chris actually has family from there! I know this stuff is available in parts of the US too because I’ve seen it on Kath’s blog.

Sardines are incredibly good for you. As the label says, they’re chock full of omega-3, Iron, Calcium and Vitamin D (which is required for the body to absorb calcium). You gotta eat the bones to get the calcium in sardines though. You can’t notice them anyways, they’re really soft and tiny.

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They aren’t the most appetizing to look at or smell though.

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They kinda stank up the newsroom :P

I ate my can straight up on some pita bread.

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It was quite tasty just like that! I had a gala to finish it off.

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It loves me again :P Must be a thing they put on all New Zealand stickers? I can’t wait until apple season!

I took a 30-minute power nap when I got home, then proceeded to spend four hours carrying endless bags of garbage and the remainder of my stuff up and down four flights of stairs. Holy moly. It was a workout.

I think my Ford Focus may also explode it’s so full.

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I couldn’t get the movers to take everything because the temporary spot for my stuff is quite small. So I only got them to take the larger items.

I snacked on a few bread and cheese products as I worked away this afternoon, but nothing too substantial. Come 5 pm, I was starving. I stopped by the grocery store on the way back to my office. I’m storing some of my food in the break room fridge (condiments anyone?).

Soooo, yet another meal, eaten at my desk.

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Spicy california spring roll. I was craving something green and fresh. It was quite good! What I was really craving though was a Greek salad.

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Yay! Vegetables!! :D I put a teeny drizzle of this stuff on top:

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The “olive oil” bit tricked me into thinking it was an oily dressing, which is my favourite. Alas, it was creamy. Whatever, I lived.

After a little more running around and some phone calls, I finally checked into my hotel room. I’m so happy to have a couple hours to rest and relax after my strenuous day today. Tomorrow is the last day of Moving Madness ‘09. My mother and sister are coming up (yay!) and helping me move all my belongings to their final resting place in my new apartment. Then the two angels will help me unpack. And hopefully get me drunk :P

I pulled an Anne and have my foam roller with me.

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Gotta prevent muscle soreness from all the heavy lifting and stair climbing I did today!

I’m also on scurvy watch.

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I just ate it and already feel better :)

Now I’m going to curl up with my Google Reader and cable TV (haven’t had that in a few days!). I’m going to the morning spin class tomorrow at my new gym, I’m excited!! I figured I’d be up anyways after my early mornings this weekend. Plus, working out in the morning makes me more energetic and ready to take on the day. I always feel awesome after a little morning sweat sesh :)

Hope everyone had a wonderful weekend!! I’ll see you from the new place tomorrow!

Rolling rest days

Hello everyone! Uff, I was up for a good chunk of last night due to crazy thunder and lightning storms in my area. Even with my fan on jet-engine high, and my black curtains, I could still hear and see it. I’m a little zombie-ish today!

Luckily it’s my rest day, so my body is very happy with me. One of my favourite things to do on rest days (besides eating, that’s um, recovery, right?) is foam rolling. Some of you may remember I bought a foam roller back in May to help with a hip injury.

Foam rollers are basically like your personal massage therapist. It’s a cylinder of dense foam, so quite light to pick up, but hard to the touch.

To use it, you just lay whatever muscle you want to massage on it and roll back and forth. Sometimes, it feels really good, sometimes it can be quite painful!

The foam roller is most commonly used for your back, calves, hamstrings, quads and IT band. All types of athletes and non-athletes use foam rollers to massage their muscles at home. For more info, check out reviews on Runner’s World and Bicycling Magazine (my two bibles).

There’s also the question of when to foam roll. A lot of people like to do it right after activity to loosen up their stressed muscles. Personally, doing this usually leads to muscle cramps for me. So I like to wait until before I go to bed and just spend 5-10 minutes rolling out my muscles.

I especially like doing this on rest days, when my muscles are usually the most tense. I do a combo of rolling and stretching, especially my finicky IT band. It also helps loosen up my muscles for my upcoming days of planned activity.

Foam rollers are also relatively inexpensive and easy to transport and store. So it’s definitely something worth looking into if you suffer from a lot of muscle soreness and stiffness! I bought mine at a local running store.

I don’t credit my hip recovery to the foam roller, but I think it definitely helped. Hopefully regularly rolling out my leg muscles will help keep my hip from seizing up on me again :)

Question: What’s your favourite way to soothe sore muscles?

I also ice like a maniac. The slightest pain after exercise immediately gets the iced pea treatment! :P

 

Eats!

Just a few eats for today. I started off with a glorious batch of blueberry protein pancakes. It’s how I cheer myself up after a bad night, or when I have a rough day ahead.

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  • 1/2 cup rolled oats
  • 1/2 cup cottage cheese
  • 1/2 cup egg whites
  • cinnamon
  • 1/4 tsp baking powder
  • 1 tbsp ground flax

All blended up! I’ve been making super fluffy batches lately. I think it’s a combo of the extra baking powder and fat from the flax.

My grocery store also started stocking one of my favourite Luna flavours again.

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Munchmunchmunch.

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This used to be my favourite flavour, but S’mores has taken over in its absence. My store only stocks three other flavours – Toasted Nut n’ Cranberry, Lemon Zest, and Caramel Nut Brownie. Decent flavours, but probably the lamest ones!

You’re going to be shocked by my dinner…

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Tempeh burger with butternut squash and almond butter. I got lazy, and the squash and fresh jar of AB were calling my name. If you haven’t tried this combo yet, I highly suggest that you do! Since I don’t cook with oils (cooking oils hurt my tummy) this is a great way to sneak in a little fat with my dinner :)

I’ve also progressed to 90% chocolate without the peanut butter.

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Straaaaaight up. This is so rich, all I need is a little piece after dinner to satisfy my after-meal sweet tooth (yes, I have something sweet after every meal, usually a hard candy). Now my 70% stuff just doesn’t taste right. It’s kind of like when I switched to drinking black coffee. Bitter at first, but now that I’m used to it, I can’t go back! I’ll be at 100% a la HEAB soon ;)

That’s all for me folks! I’m thinking of switching to doing two posts a day. I used to do it back before exams and term papers forced me to one update a day. But now that I’m only working 40 hours a week (it’s such a luxury now!) I’m thinking of going back. For me, it actually takes less time to do a couple shorter posts than one big long one. It’ll take you less time to read too ;)

See ya tomorrow! Maybe in the a.m.!! Until then, I’ll be twittering away ;)

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