These Benefits of Foam Rolling Are Worth the Ouch
By Shannon Bauer
Our friends over at Fitness Magazine wrote this great little article about foam rolling, to help you get your foam rolling working for you!
You Don't Need to Overdo It
"Go slowly and in multiple directions," says Allison Hagendorf, ACE-certified health coach. Yes, you'll feel some pain, but a foam roller isn't a torture device. Spend 20 seconds on each spot, then move on to the next one.
Foam Rolling Speeds Up Recovery
The deep compression improves circulation and allows normal blood flow to return to the area. See, after a hard workout, the fascia, or tissue surrounding your muscles, becomes tender. This tenderness may be a result of restricted blood flow. Foam rolling increases blood flow to the area in order to speed up recovery.
Foam Rolling Improves Range of Motion
Roll the knots away to boost mobility: Foam rolling improves range of motion, according to the Journal of Strength & Conditioning Research.
Foam Rolling Breaks Up Lactic Acid
Foam roll after a tough workout to break up the lactic acid that accumulated in your muscles—it's the stuff that causes muscle fatigue. Again, this helps you recover faster. For even better results, drink water; it helps the process, says Hagendorf.
Foam Rolling Breaks Up Scar Tissue
You know that exercising creates tiny tears in your muscles, and that your muscles grow stronger as these tears heal. Over time, though, these tears can create scar tissue, which restricts muscle movement. Foam rolling smoothes out any scar tissue, helping keep your muscles mobile.
Enhance your conscious understanding of how your body moves!
Join us @Health4Life to change your conscious understanding of how the body moves in real life and learn the Pilates approach to correct movement.
1. Benefits only can be achieved by being consistent (being in class).
2. Learning YOUR proper posture to benefit the exercise.
Pilates on Tour – Continuing Education for Pilates Professionals
The human body is your greatest instrument. You don’t get another one so it’s ideal to always put your best foot forward (possibly into a lunging series?) Our highly respected and intelligent Pilates instructors are away participating in their continuing education, and this weekend, that takes them to Phoenix, Arizona. At this time last year, Joan and Arienne were absorbing an extraordinary amount of valuable knowledge from a highly-regarded instructor by the name of Chrissy Romani-Ruby. Chrissy’s knowledge, along with their exposure to her unique and sought-after teachings will make for unforgettable experiences.
In this year’s course, Joan and Arienne will learn the most research about spine movement and loads, as well as strategies for integrating their new knowledge into their Pilates classes here at Health4Life Centre. Given that our bodies change continuously in response to life’s experiences, and that the spine is vital for posture and participating in different types of activities, understanding how to support and maintain spinal health is essential for a healthy life. When Joan and Arienne return, they will be spreading their new knowledge about spinal health and a refreshed outlook based on their courses this weekend. We will miss them in their absence, but are extremely grateful for them and excited about their journey over the next few days!
Greetings to everyone from Mexico
We're enjoying out time in the sun and soaking up the warmth. I'm really looking forward to seeing everyone and starting new classes. Wishing everyone a happy 2017! Remember to keep breathing. See you soon!
The importance of listening to your internal compass
“Walk 10,000 steps per day” “Condition your heart” “Drink water” “Boot camp is best for body fitness” “Crossfit is the only way” “Dance with the stars to lose weight and stay fit”
In our culture, we are ceaselessly bombarded with information and images of perfection. This background noise may prevent us from hearing and following our internal compass of intention, setting realistic goals and achieving successes.
It is intention that creates our reality and our real goals and successes.
Intention: Finding the movement practice that most resonates with YOU.
Regardless of whether your intention is to strengthen, increase flexibility, improve balance, live pain-free, prehabilitation, rehabilitation, increase cardiovascular capactiy, or to improve the quality of your activities and sports.
We make it our goal at Health 4 Life Pilates and Chiropractic to support you to the full experience of your movement potential, and guide you as you listen to your internal compass and journey towards your very best health.
Common questions that students ask at Pilates classes
Over the years I've noticed that new and returning students ask me the following questions. I hope that by sharing this information with you now, that you will be better able to "fit in fitness." I also acknowledge that every new pilates student has their own unique questions to ask - so please do ask us - it's all part of your learning!
What can I do if I am unable to make a class due to holidays or illness?
Contact the office for makeup options
I have an injury/I am doing rehabilitation work for an injury. Can I take Pilates?
Welcome back to Pilates classes and Health4Life
Hello, and welcome to new Pilates students. I look forward to meeting you and working with you.
With a beautiful spring and early summer now behind us, we are moving into late summer and early fall. Everyone is starting to settle back into a routine.
Fall Classes are an important and successful way of realigning your body and loosening tight muscles after summertime activities.
In October and November classes, be ready to increase the pace! We will be using weights and elastic resistance bands to help increase joint mobility and muscle tone.
See you soon!
Joan and Arienne
Joan Buna's all time top favorite fitness quotes
We hope you will enjoy these and that they may inspire you.
If your spine is inflexibly stiff at 30, you are old. If your spine is flexible at 60, you are young. Joseph Pilates
Your Pilates fitness is 100 percent mental.
Your body won't go where your mind doesn't push it
Sweat is fat crying
What you do today can improve all your tomorrows
Pilates class is not about being better than someone else......it is about being and feeling better than you used to feel
Choose the best class for you!
We now have three levels of classes – something to suit everyone’s fitness goals. Check out the descriptions and choose the one the sound the best for meeting your fitness goals and skills.
Level 1 Classes
This class introduces you to core strength, back strengthening and range of motion exercises. Ideal for a person new to Pilates, and for people recovering from an injury or surgery.
Building mental resilience helps build strength, fitness and flexibility
We might not want to acknowledge it, but it’s hard to ignore that our attitude in difficult or challenging situations often determines the outcome. I’ve heard it said that “Whether you think you can or can’t, you’ll be right.”
As part of the New Year, many people begin new routines and regimens to improve their fitness and health. It is always sad when so many of these people abandon their fitness goals early into their challenge. I applaud all of you who have set a new challenges for yourself. It can be quite intimidating to start a new sport, a different workout, attempt a higher level of fitness, or take on a new fitness challenge.
What can you do to stick to your new challenge? How can you best get past feeling intimidated and set yourself up to succeed?