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Self-mayofascial release, also known as "foam rolling", is a fancy way of saying self massage to release lactic acid from the muscles, relieving muscle tightness and soreness. Foam rolling can be useful in alleviating "trigger points" or "knots" in the muscles, or help reducing soreness from prior workouts and can get the muscles back to normal function more quickly. Foam Rolling is primarily done with a lightweight, affordable personal roll you can purchase from any sports store. The roll is used by allowing the person to apply direct pressure to sore spots in the body, promoting deep tissue massage and healing. Use the roll by laying across it and use the precise pressure to break up muscle knots and reestablish proper movement.

It's true that you can work out and lose weight all on your own, without the assistance of a personal trainer. In fact, you don't even have to have a gym membership to achieve your weight loss and fitness goals. However, there are a lot of people who do better in achieving their goals when they work with a personal training professional. These are a few signs that you need a personal trainer.

[caption id="attachment_1068" align="alignleft" width="200"]Six Questions To Ask BEFORE You Join A Gym! You don't settle for anything else in life, so why settle with just any gym? Ask the right questions before you join.[/caption] Gym memberships are an investment. Before you spend your hard-earned money, make sure you're making the right choice for your lifestyle. Here are the important questions you need to ask before you sign a contract:

Keeping the Momentum Going...

In my last post, we discussed some vital tools that will help you stick with your New Year’s resolutions in 2015. One absolutely crucial element in accomplishing any goal, whether it is fitness related or otherwise, is motivation.  Motivation is intangible, it cannot be quantified or directly observed, and yet it is the very quality that separates success from failure. So, how do you get motivated, or more importantly, how do you STAY motivated?

First, surround yourself with positive people.

Trial and error in the fitness world is a very frustrating venture! One of the most frustrating experiments is trying to discover which macronutrient is best for your fitness goals. There are so many variations in fitness levels, activity levels, activities, body types, and absorption of nutrients between one person to the next. No singular diet will work for everyone! We want to remind you that trial and error is a HUGE part of transforming your body from flabby to fit!

There are a thousand different meal plans, diet programs, weight loss secrets, and every other gimmick under the sun for getting into great shape! To be honest, the simplest part of the three-fold equation of weights, cardio, and nutrition is actually the weight training aspect. In its most basic form, the body only needs an overwhelming outside stimulus in order to elicit a muscle-building, calorie-burning response. So, doing 1 set of heavy (to you) alternating dumbbell curls is, in theory, enough to cause a change. The more overwhelming and intense the set is, the more extreme the stimulus elicited. More stress equates to more adaptation.

“I can’t eat that. I’m on a diet!” “It’s your BIRTHDAY! I’m sure you can have a slice of cake as a reward for all your hard work!” “That’s EXACTLY why I CAN’T have that slice of cake!” “Suit yourself… but you have been losing weight for five years, straight. You look better and better with each passing month!” “Thank you, but I need to lose more! I need to…” Do you have friends, family members, or co-workers with “motivation” that seems to limit their enjoyment of social activities and daily life?

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