A Rolling Start...

You don’t have to tie yourself up in knots to get the best results.

Everyone knows that muscles need to be pliable and flexible to function to the there optimum and allow us to carry out day-to-day movements most efficiently.

All this considered, very few people pay enough attention to the quality of their muscle tissue. Choosing more often than not to spend a little longer in the gym working hard!

For those with the time and the money I offer sports massage therapy, however of late, with great success, I have been encouraging clients to start their training session with a little bit of soft tissue work by using the foam roller.

Despite being uncomfortable at first, self-myofascial release (SMR) on a foam roller offers numerous benefits to its recipient including relief from trigger points, adhesions and scar tissues within muscles.

It works thanks to a principle known as autogenic inhibition. Within each muscle-tendon junction there is a mechanoreceptor known as The Golgi Tendon Organ (GTO) that are highly sensitive to changes in muscle tension.

When excessive tension occurs within a muscle to the point of injury, The GTO kicks in and stimulates muscles spindles to relax the muscle. This reflex reaction is called autogenic inhibition.

Whilst The GTO offers protection from injury if stimulated correctly (by foam rolling) it can offer a highly effective method of gaining increase flexibility and pliability within a muscle.

With foam rolling you can stimulate the muscle tension, which in turn will cause the GTO to relax the muscle. In essence giving you a stretch and some!

I can often be heard to say that static stretching at the end of your session can increase your strength by up to 20%. Whilst stretching is important, stretching alone will only improve the length of your muscle. SMR with a foam roller will break up all the knots, adhesions and scar tissue that accumulate over time and will not only improve your range of motion but also improve the quality of tissue.

The techniques of foam rolling are really easy to learn. By simply sandwiching the foam roller between you and the floor and rolling the target muscle across it slowly you can get some fantastic results.

If you’re not already using a foam roller to help improve tissue quality, you need to be.

Bodyweight Exercise Ideas For Busy People

Step Up Your Weight Loss Plan With Interval Training

Step-ups are great for strengthening both the thighs and the bum. If done at the correct intensity they are great for burning fat. Find a small step and step up and down as fast as possible for 30seconds then have 30 seconds rest and repeat five times.

Star Jump Your Way to Fat Loss

Star Jumps are a great whole body exercise. Performed by jumping to a position with legs spread wide and hands touching overhead and then returning to a position with feet together and arms at the sides. Do as many as you can in 30 seconds and then have 30 seconds rest and repeat five times.

Strengthen Your Thighs With Squats

Squats are fantastic for strengthening the thighs, hips and the bum. With your feet shoulder width apart, bend your knees and lower your bottom towards the floor as if sitting down. Extend back up and repeat as many times as possible in 45 seconds.

Lunge Your Way to Leaner Legs

Lunges are an excellent lower body exercise. There are numerous variations of a lunge. To do the most basic adopt a split stance with feet about 3ft apart. Bend knees and slowly lower bodyweight down until your back knee is hovering just above the floor whilst keeping the heel of the front foot down. Push through front foot back to start position and repeat. Complete as many as possible in 45 seconds and then change legs.

Tone Your Arms With Press Ups

Press-ups are a great upper body exercise. If done correctly they will strengthen and tone the chest and arm muscles and stabilise the core. Similar to the lunge there are numerous variations. To perform the most basic lie flat on the floor with palms underneath shoulders. Keeping knees down, keep body in a straight line and push body away from the floor. Repeat as many as possible in 45 seconds.

Well Done Susie!

Congratulations this week to Susie White

In 12 sessions she has achieved the most fantastic results.

This is particularly satisfying as she has worked very hard and made many positive changes to her exercise, diet and lifestyle.

Lost 2.5 inches from your Bust
Lost 1.5 inches from your Abdomen
Lost 3.75 inches from your Waist
Lost 2.5 inches from your Hips
Lost 1 inch from each Thigh
Lost 1st in Weight

Furthermore, in the last 6 weeks she has lost 3% body fat!

This is not to mention the numerous improvements in strength, stamina, posture and health.

I can’t wait to hear what the doctor says regarding you cholesterol!

Even better than that is Susie is even more motivated now to keep training.

Keep up the good work!