Fearless Fitness Weekly Update 1/16: Fitness Goals got you feeling SORE? Take 10 minutes to FOAM ROLL

1.) Caroline Jordan Fitness Schedule and Special Events January 16 – 22

Monday 1/17: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat** EQUINOX

Tuesday 1/18: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 1/19: 5:30-6:00pm Competition Core, 6-645pm Chisel’d, 6:50-7:30pm Muscles On The Mat, 7:30-7:45pm Sports Stretch EQUINOX

Thursday 1/20: 12:30pm Cycling EQUINOX .

Friday 1/21 : 12pm Abs and 12:30pm Cycling EQUINOX .

Saturday 1/22: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

**NEW CLASS: MUSCLES ON THE MAT! Join me Monday and Wednesday from 6:50-7:30 p.m. for a barefoot training class that will change the way you move and train. Strengthen, stretch, and sweat your way to your BEST year yet!

Whats the SECRET to making  your NEW YEARS resolutions a reality?! Getting quality SUPPORT with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve your wellness goals this year. . Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Challenge of the Week: FOAM ROLLING!

Foam rolling is an excellent way to treat your fascia and improve its quality on a daily basis. Healthy fascia is a critical element in releasing your potential. Imbalances in your fascial system need to be addressed directly, and with daily, consistent effort, foam rolling will restore your fascia to its pliable and relaxed form.

You’ll discover a whole new level of flexibility when you learn about and work on your fascia with a Foam Roller. What is your fascia? It’s the most overlooked aspect of any system in our bodies. Fascia is a 3-D cobweb like substance that is intertwined around every muscle, tendon, ligament, nerve, and bone in your body. From feet to fingers, left to right, we are one big fascial sheath. It supports your organs and joints from head to toe, acts as a shock absorber, and is extremely rich in nerve supply. Your strength, flexibility, and fitness performance depend on its health.  To give you an idea of what it might look like, next time you walk by the supermarket meat counter, look at the web-like coating on raw, skinless chicken or the silver sinew on a piece of raw filet mignon. That’s fascia. Our human fascia is similar. And when your back, hips, knees, neck, or shoulders start to hurt, your fascia gets involved. It tightens. It knots. The body tries to correct itself, but cant figure out how and some areas compensate for others. That brings pain.

You need to address the fascia in your body to for ultimate performance potential and well being. And while you can always receive hands-on bodywork, you can save a lot of money regularly doing the foam rolling exercises below. These help to activate the nervous system and addresses mobility and fascia. Done on a regular basis, the following routine will go a long way to reduce or eliminate long term pain and injury.

Know that rolling a tight muscle may cause discomfort. This usually means the area NEEDS attention. Work at it slowly. Roll back and forth in small movements to create a release. Each time you use your foam roller makes the next time a little bit easier. Just don’t forget to BREATHE!

3.) Fearless Fitness Challenge Of the Week: Foam Roll  to fitness in 10 minutes!

A foam roller is the best 10 minutes  you’ll ever spend. These few simple foam rolling exercises will pay fantastic dividends. Your body will be able to move more fluidly and freely. The following exercises are  great for preworkout preparation and tune-ups between workouts. I challenge you to spend 10 minutes A DAY on the foam roller this week. Take notice of how it makes you feel and perform before/after your workouts.

Tips for Using a Foam Roller

  • Always check with your doctor before using a foam roller for myofascial release.
  • Perform foam roller sessions when your muscles are warm or after a workout.
  • Position the roller under the soft tissue area you want to release or loosen.
  • Gently roll your body weight back and forth across the roller while targeting the affected muscle.
  • Move slowly and work from the center of the body out toward your extremities.
  • If you find a particularly painful area (trigger point), hold that position until the area softens.
  • Focus on areas that are tight or have reduced range of motion.
  • Roll over each area a few times until you feel it relax. Expect some discomfort. It may feel very tender or bruised at first.
  • Stay on soft tissue and avoid rolling directly over bone or joints.
  • Keep your first few foam roller sessions short. About 15 minutes is all you need.
  • Rest a day between sessions when you start.

There is NO right or wrong when it comes to foam rolling – and the best way to learn is just to START. You will feel awkward at first – but go slow and just ROLL. Here are a few BASIC exercises to start with. For more detailed foam rolling exercises or specific body parts, come to class and ask – I’ve got lots to share with you!

Those few will help introduce you to the foam roller. Get started with those and let me know how it goes! Check back on the blog this week for a foam rolling video to help keep you motivated to take care of your FASCIA! Hope to see you for a class or two this week! HAPPY ROLLING!!

Caroline

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