Descending Dove

I’m guilty…

While studying the self-myofascial release (SMR) portion in my trainer certification, I researched enough to be able to show people how to do it but did not fully adhere to the fact that it’s important for my own workout recovery as well. 🙄

That’s fancy pants jargon for “use the darn foam roller and stretch!!!”😉

Exercise benefits your heart and muscles, good nutrition benefits overall wellness, and stretching is important for proper recovery.

And no…just because you do a lot of yoga does not replace the benefits of self-myofascial release. 🧘‍♀️

SMR benefits include:

👉🏻Correction of muscle imbalances
👉🏻Muscle relaxation
👉🏻Improved joint range of motion
👉🏻Improved neuromuscular efficiency
👉🏻Reduced soreness and improved tissue recovery
👉🏻Suppression/reduction of trigger point sensitivity and pain
👉🏻Decreased neuromuscular hypertonicity
👉🏻Provide optimal length-tension relationships
👉🏻Decrease the overall effects of stress on the human movement system

You can use a foam roller for SMR and it should be performed before static or dynamic stretching. Here is an article outlining key points:

Foam Rolling- Applying the Technique of Self-myofascial Release

These charts provide basic foam rolling SMR and static stretching technique:

👍🏻Everyone can reap the benefits of physical activity, regardless of age, shape or size.

👍🏻Regular physical activity, combined with a healthy diet, can help prevent and manage Type 2 Diabetes.

👍🏻Regular physical exercise can help you sleep better.

👍🏻MYTH:
“The more you sweat, the more calories you burn.”
Sweat is how your body cools itself down. It doesn’t equate to calories burned.

👍🏻Pinched for time? Even 10 minutes of exercise will help raise your heart rate and maintain fitness levels.

👍🏻It takes the body six to eight weeks to adapt to an exercise program.

👍🏻Regular weight training increases the number of calories burned during normal activities.

👍🏻Optimal fitness requires a balanced exercise routine that incorporates aerobic, strength training and flexibility exercises.

👍🏻Parents who exercise regularly are good fitness models for their children; this encourages children to lead a healthy lifestyle.

Oh….they workout all the time…That’s why they can eat anything they want. 🤔

Do not use your workout as an excuse to eat everything in front of you. Your body composition is directly related to what it has to process. Not what it has to endure.

You have more control over what you eat than how your body responds to exercise.

EXAMPLE, in order to grow muscle, you have to eat at a caloric surplus and perform resistance training in a specific way. In order to lose weight, you must be at a calorie deficit whether you workout or not.

Exercise is for cardiovascular and muscular function and strength. Nutrition is used for weight control and overall health. They are both required for wellness.

I don’t care how many you tubers you see doing massive cheat meals, what you don’t see is how they eat when they are not recording themselves. 🙄

It’s not about perfect nutrition. It’s about smart nutrition, because you can’t out exercise bad eating habits.

Clients often say, “I need to get healthy!! Get in shape!!! Lose this gut!!”

Y’all want to see some head turns?

Respond with “Who made you get unhealthy? Who made you out of shape? Who caused that gut?”

It’s the hard truth.

“There was just too much food at that party, I couldn’t resist! I don’t know how to workout, so I just don’t.”

Well, no one at the party you overeat and knowing how to move your body has never been a mystery.

The problem I see is that nutrition and exercise has become so over complicated that most people throw their hands up and just blame the closest thing other than themselves for health issues.

You need to filter the overcomplicated information that comes from the news, morning shows, coffee shop conversations and Dr. Google.

That filter is a good coach that gets to know clients and understands what information is beneficial and what information is overkill. KISS. Keep it Simple Silly. That’s my motto.

Don’t excuse yourself to just let go of what could be possible.

The first “cold” front has hit here and my mom always had to go out for Mexican food. So, in honor of her I bring it home and healthy with:

20 minute chicken enchiladas

https://www.cookinglight.com/recipes/20-minute-chicken-enchiladas?utm_source=emailshare&utm_medium=email&utm_campaign=email-share-recipe&utm_content=20191025

Nutrition shake facts. 🤩 I am focusing on nutrition shakes, which is different than protein shakes. While nutrition shakes should contain protein, they also provide carbs and nutrients needed that you would typically get in a meal.

Protein shakes are used after intense workouts as a quick service protein supplement to provide the essential amino acids needed for muscle recovery and repair.

So, we will focus on nutrition shakes facts because they have a wider use for most people:

👉🏻Nutrition shakes are convenient. They’re also a healthier alternative to fast food.

👉🏻They can help you meet your nutrient needs while cutting calories. This is why shakes are used as a “weight loss” tool.

👉🏻The shake itself will NOT make you lose weight. The reduction in daily calories from getting your nutrients from a shake (typically 200-400 calories) is lower than getting these same nutrients in through a traditional meal. The reduction in daily calories will HELP you lose weight.

👉🏻Shakes are often fortified with nutrients, which might fill your nutrient gap while you are cutting back on calories.

👉🏻The best shakes contain protein, fiber (necessary carbs) and essential vitamins and minerals.

What to look out for:

✋🏻Some nutrition shakes contain unhealthy ingredients like added sugars, corn syrup, partially hydrogenated vegetable oils, artificial flavors and chemical preservatives. Make sure your shake has more grams of protein than grams of sugar.

👍🏻If you need help finding a nutrition shake that’s right for you, let me know. 👍🏻

Bruschetta Burgers! The yum of bruschetta with protein. 💪🏻 For my vegetarian friends, substitute a veggie patty option and use the remaining ingredients. Yum ❤️

https://www.myrecipes.com/recipe/bruschetta-burgers?utm_source=emailshare&utm_medium=email&utm_campaign=email-share-recipe&utm_content=20191024

Abs are made in the kitchen. You are what you eat. It’s 80% nutrition and 20% fitness. Muscles need food and rest. Your fad diet won’t work long term. You will not have your version of “bikini body” in 2 weeks.

Nothing can elicit an eye roll from my clients faster than what I just said. 🤦🏻‍♀️

But it’s all true. Instant gratification when it comes to health and fitness does NOT come in a pill bottle or magazine article.

Health and fitness gratification comes from this:

When you make singular, daily choices that better your health, you can have instant gratification that you are working toward a healthier lifestyle. 💁🏻‍♀️

When you make a decision to go walk for 15 minutes before dinner instead of flip through Netflix. When you decide to meal prep over the weekend so you know what you are having for lunch at work. When you choose a healthier option at a restaurant.

That means you are making small, daily decisions that will compound over time to lead toward a goal of having a better lifestyle.

👉🏻Because being healthy is more about mindset than a quick fix. 👈🏻

Did you know? Nutrition edition!

Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc.

An avocado has more than twice as much potassium as a banana.

Broccoli contains twice the vitamin C of an orange and almost as much calcium as whole milk, and the calcium is better absorbed!

Celery is the best vegetable source of naturally occurring sodium.

Kale contains lutein and zeaxanthin, which protect the eyes from macular degeneration.

To increase the protein in peanut butter, Brewer’s yeast can be mixed in – a useful tip for vegetarians.

Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.

Lemons are considered one of the world’s healthiest foods – one lemon contains your daily dose of vitamin C, it cleanses the liver, boosts your immunity and aids in weight loss. Try adding it to a mug of warm water to kick start your day!

Eggs contain the highest quality food protein known. All parts of an egg are edible, including the shell which has a high calcium content.

The mushroom is the only non-animal natural source of vitamin D.