Get Rid of the Muffintop! 5 Step Guide to Rekindle Your Metabolism after 50!

 

 

5 Step Guide to Change Your

Lifestyle to ReKindle Metabolism!  

HI, I’m Chrys Kub, Integrative Physical Therapist, Certified Yoga Therapist and Teacher, Personal Trainer and most of all…woman post menopause…! 

As a personal trainer, the #1 complaint I hear from women over 50 is that they are unable to get rid of the dreaded “muffintop” weight gain.  I get it!  I experienced the same problem myself during COVID.  I noticed the weight creeping up around my midsection this past winter..and it kept happening even though I was strength training twice a week AND either walking or doing light cardio a couple of times a week.  I was eating healthy.. I thought.

In women, during peri and post menopause, the old standard of eat less, work out more doesn’t really work anymore to control our weight distribution.  I wasn’t “fat”, but I didn’t like the weight that was being distributed around my middle.  I was becoming frustrated since my workouts and supposedly healthy eating were not making a change.It seemed I could not get rid of the muffintop and I could not lose weight after menopause! 

 So I did some intensive research and based on that research, I changed 5 things about what I was doing with my lifestyle and workouts.  In 6 weeks, I had lost the 10 lbs I didn’t like and now I am keeping it off. 

My big takeaway was increased awareness.   It is not only about what we eat, and how we exercise; it also is affected by our female hormones, which around and after menopause play havoc with our metabolism!  I had to take into account my stage in life (turning 60) and how my individual metabolism was going to respond. 

I changed 5 things about what I was doing with my lifestyle and workouts and had great success.  Then I started counseling my clients to do the same, and watched them rekindle their metabolism.    But also, something else happened! There was a MINDSET shift. 

I know what you are thinking..either “I already have a strong mindset…and it hasn’t helped” or “Mindset doesn’t work”.. But I am here to tell you it does… and it is the strongest tool you have to start empowering yourself to not only get rid of that “muffintop”, but also tackle other challenges you are facing as you age…self perception, how you live your passions, rediscovering yourself.

This is YOUR TIME… if you are in your 50’s and above, you probably have raised your kids and established yourself in your career.  You now have more free time and probably more disposable income to pursue your life’s goals more easily.  Or perhaps you are trying to decide how to live this second chapter of your life..

I have tackled these same challenges and am here to help you.  But first things first…let’s tackle that sleepy metabolism! 

 

 

 

 

 

 

5 step Guide to Rekindle Your Metabolism!

STEP 1: Increase the frequency and intensity of strength training.

 I know,  I know.. this sounds like work!  But it really is about training smarter… If you are already strength training, be sure your workouts are effective and intense enough to actually improve your muscle mass.  No, you will not turn into a muscle bound woman (unless you want to.. and that takes a different approach).  Increase your strength training workouts to at least 30 minutes 3 times a week.  Train one heavy day, one regular day and one HIIT weight circuit day. 

Personally, even though I am a personal trainer, I hired a personal trainer to be sure I had good technique and was getting the most out of my workouts.  The workouts were never more than 30-45 minutes.  Let me just say that having a trainer was key…my workouts were much harder. 

 

STEP 2:  Tweak your cardio workouts. 

Add some cardio every day… Now that does not mean run or even walk vigorously every day.  Just be sure you MOVE every day.  The step counters work well in ensuring you get at least 10,000 steps a day.  At least 2 days, a week do some type of HIIT workout.  So you can count the HIIT circuit training as one of those workouts, then add in another interval training workout for at least 20 minutes (5 minute warm up and 5 minute cooldown).  No need to do hours of cardio, in fact if you do, you trigger a stress response that we do not have the hormones to deal with…too much cardio raises cortisol levels and tells your body to store fat around the middle!  So, stick to moderate cardio a couple days a week and some consistent movement the other days. 

 STEP 3:  MOVE Every Day

I started counting steps with an app.  This ensured that I was getting in at least 10,000 steps a day.  A great way to exercise without increasing stress on the body.  One recommendation in the research is to walk an hour a day…I say,  just be sure you are moving an hour a day..especially if you have a sedentary job.  News FLASH…you don’t need to do tons of cardio, but you do need to move EVERY DAY.   

STEP 4:  Take a rest day (or two)..

If you are doing strength training 3 days a week and cardio another day…be sure on the other days you are moving for sure (try to get in those steps).  But give your body time to relax..  This lowers the cortisol levels.  I find on rest days I take long walks and listen to podcasts or meditations.  This allows me to reset and focus.  Remember, unless you are an athlete or sports person training for a particular sport or hobby, you don’t need to exercise as much as we used to think.  Especially as we age, we need decrease the stressors on our body (and mind).  Increased cortisol means increased muffintop!   Use these days to include some mindfulness practices.  Start studying meditation, listen to music or just take some quiet time every day.  The benefits will expand into your entire life!    

STEP 5:  Awareness practices

I used an app (FitBit) to at least start documenting everything I was eating.  I was eating healthy, but noticed that I happened to be eating a LOT of chips every day….I didn’t realize it!  I cut out the chips and started watching my portion size.  Then I incorporated more awareness of what I was eating, not to diet, but to really see what I was eating and why.  One program that I use is recommended for women in post and peri menopause by Naturopath Dr. Jade Teta.  Protein Shake in the am, salad for lunch and balanced meal for dinner.  (proteins, carbs and fat)  No calorie counting.  I also added a couple of days of intermittent fasting for 14-16 hours.  That is not that hard.. eat dinner by 7 and drink your protein shake at 10 or 11 the next am.. you could even skip the protein shake on those days. 

 These simple changes to your lifestyle can be key in helping you rekindle and reset your metabolism.   Now this program should be individualized to your needs.  It is important that you don’t feel “denied” food…that just adds more stress.  Each person is different.  You may need more stress reduction techniques (yoga and meditation anyone?) Others may need more nutritional guidance.  (Check out Moderation365 with JillFit).

The bottom line is , you don’t have to be frustrated, but you do need to take into consideration the time of life you are in.. the first step is awareness of what you are doing now, and finding out what needs to change. 

 

If you are interested in attending a retreat that helps women over 50 tackle these types of issues, mindset, fitness, nutrition, navigating midlife and beyond, check out SoulSisterWomenRetreats.  All the info is at FitYogaTherapy.com.  We will give you a personalized yoga and fitness program so when you leave the retreat, you will have a plan in place, based on your needs…not some program for a 20 something millineal..No CrossFit here ya’ll!  Come join us,  I would love to have you. 

Warmly,

Chrys

For more frequent tips on wellness and fitness over 50 checkout my IG page ChrysKubFitYogaTherapy  and you are cordially invited to my Private Facebook Group!

SoulSister Women Tribe:  A Tribe of Like Minded Women in their 50’s and beyond. Here is a safe space to Re Discover Yourself through conversation and sharing of ideas and tools.

 

Why do people go on Yoga Retreats?

 

Retreats are more than a vacation, they are an opportunity for you to reclaim yourself, renew your life goals and recommit to them!

In SoulSister Women Retreats,  my focus is on helping you with your goals for refreshing your perspective in regards to your overall wellness, especially in the stage of life Midlife and beyond…. You know, the fun years when we are mostly done with our responsibilities of parenting young children, more established in our careers..but maybe noticing our own health, fitness and wellness could use a rehaul. I specialize in retreats  for women over 50, retreats for...well you get the idea!  

But let's back up a bit.. let me tell you how I got to the point where I wanted to offer retreats and why! 

...it was through participating in several retreat experiences myself, and having a transformation…every TIME! 

I had the opportunity on my first retreat experience back in 2008, it was a women's only retreat  to India to do some soul searching with the guidance and support of like minded others. I came back and started to change the direction of my life. It was through taking the time to work on self discovery, and having deep conversations with people like myself, at the same stage of life that I was in, that helped me transform my life. 

On another retreat I went on to Italy, I was in full fitness mode. I was brand new to road biking and I jumped into an experience which required me to push myself to new limits, this time with the guidance and support of expert cyclists to help me. 

I came back with new knowledge of how to fit cycling into my life and fitness plan in a doable way. I learned how to improve women's fitness over 50.  I also was the group's yoga teacher and led practices in yin yoga, guided meditation and relaxation after the rides. 

 Then I went to Greece. Yes, we practiced some yoga (this was a yoga retreat), but mostly we learned from each other. We had a wonderful teacher who made it easy for us to relax and enjoy the country, all while taking the time also to renew some yoga practices and learn some new ones. We were able to go to the beaches, do some snorkeling, hiking and of course exploration of the ruins.  It was a great escape and get-away for solo women travelers.  I didn't know anyone except the group leader prior to the retreat!  Solo trips for women are sometimes a bit scary, but it was worth it.  

 I came back from that retreat with new knowledge and experience that I used in my work as a yoga teacher and therapist. 

 So I began hosting yoga adventure retreats myself with Yoga Club back in 2013. We went to local nature areas, Crowder's Mountain, Greenville, Asheville, Tybee Island.

 

 These retreats were targeted to all ages, men and women.  We focused on having fun, learning a little about yoga, having a few adventures and relaxing. We practiced and I taught yoga teachers all types of yoga, restorative yoga, vinyasa yoga, Yin Yoga, Yoga Nidra, Guided Meditation and more.  We were more about the yoga education on these retreats and it was great,  but I knew there was more to be gained by the participants, because I had experienced that transformation myself.  I wanted to lead retreats that allowed connection and growth for women, because when I went to India, that was what made that retreat stand out as one of the best yoga retreat vacations I had been on.   

I also attended two retreats to Bali Indonesia!  The first experience was an exploration of various types of yoga, and we were able to explore the local culture of the island.  I traveled with a good friend and met many amazing people at the retreat, many of whom I still keep in contact with.  They came from all over the world, Australia,  Europe, the US to retreat together.  On this retreat we did a service project by visiting Bali Children's Project.  We taught them yoga and brought them supplies.  Giving Back was a new addition to my retreat experience and DEFINITELY something I received much joy from doing.  

In 2017 I retreated again to Bali to SoulShine Bali with Michael Franti for a Yoga and Music Retreat. 
That is where I came up with the inspiration for the name my retreats.. SoulSister Retreats.  Michael Franti and his wife hosted the retreat with Gina Caputo as the yoga leader.  We had a purpose which was to Reset our Lives.  I was so inspired from my retreat there that I came back and booked a mission trip to Haiti to provide physical therapy to children in a medical clinic... talk about changing your life! ' But enough about my experiences.. let's talk about your experience.  

As I was contemplating my own "next chapter" during COVID, I realized I was ready to offer a deeper experience for women, through a retreat AND I wanted it to be in one of my favorite places, the Virgin Islands.

 I had visited the Virgin Islands with my life partner the year before, and fell in love with them. I now had a network of family and local support on the islands, so that would make the process more seamless.  That is where SoulSister Women Retreats was born! I had considered the women I had connected with on my previous retreats my SoulSisters and really wanted to incorporate that feeling into the retreats I organized.  

 Women in our stage of life are many times are looking to have a fun girls trip, a holiday, but when they go on a retreat, they usually come away with a transformation. Some come looking for it… and are ready to take that deep dive the minute they arrive.  But one thing that always happens, they return to their lives saying things such as:

 “I didn’t plan on having a transformation, but I did.”

 “How I fit in with my family and friends is now different, I feel more like myself, more confident, more clear and ready to live my best life”. 

 ‘Wow, a retreat feeds every part of me.  I came to just enjoy a nice holiday, and I left with so much more. ..it was life changing.”

 “I am not really a yoga practitioner, so I never considered a “yoga” retreat.  But it was so much more than practicing yoga poses, it was practicing a new life perspective.  I am now hooked.” 

This retreat is designed as a Women Over 50 Get Away Escape and Retreat! (but you can certainly come if you are not 50 yet...cause one day you will be!!)    This is a retreat in the Virgin Islands.   In this retreat we will have the opportunity to move through a process together of exploring  the Caribbean, while also exploring ourselves and who we want to be in the next chapter of our lives.  We will enjoy wellness for women in their 50's and beyond, nutrition for a healthy body, fitness and yoga practices such as yin yoga, restorative yoga, guided meditation, and some more robust vinyasa yoga if you like.  

My goal is for you to enjoy exploring the Virgin Islands, relaxing on the beach, sailing the blue seas, enjoying delicious, local food and learning about the history of the islands, and also leaving with a reset and a plan for when you return home of living a healthier, more vital and full life.  

I will be hosting these retreats with my life partner, Renaldo Turnbull.  He is a native of the island and he and his family are assisting me to ensure you get a real local's taste of life in the VI's.  No touristy stuff for us.  Just down home, authentic experience.  

If this is you, and YOU are ready to ReClaim yourself, ReNew your commitment to health, fitness and wellness and ReLax and enjoy a beautiful Carribean paradise at the same time..then check out all the deets at FitYogaTherapy.com 

Hope this helps bring you to this opportunity to change your life...for the better!  I would love to be a part of it.

Warmly,

Chrys 
 

YOGA TEACHERS!  YOU DON'T NEED TO BE A YOGA THERAPIST OR PHYSICAL THERAPIST TO HELP YOUR STUDENTS!  

BECOME A CERTIFIED YOGA CORRECTIVE EXERCISE SPECIALIST.  

_{Why become a specialist in Yoga as corrective exercise?}   

_{When it comes to corrective exercise training vs 200 and even 300 hour yoga teacher training, all yoga teachers have varying levels of training in anatomy and bio kinesiology, but not all yoga teachers are qualified to do corrective exercise training through the use of yoga postures and techniques.} 

_{In your general yoga teacher training, you might have learned how to do some postural or corrective exercise assessments and sequences using yoga postures. This, however, is only a limited exposure to the capacities of a yoga asana practice to help improve mobility and decrease pain.  (Ward, Stebbings, Cherkin, & Baxter, 2014)}

 _{FitYogaTherapy’s Yoga Corrective Exercise Specialist  training goes over movement assessments to be able to assess mobility and stability capacities for a yoga asana practice through the Yoga Asana Practice Screen (YAPS).  This screening allows the yoga teacher to efficiently and quickly (in a 15-minute screening)  identify challenges the student might face when asked to move into certain yoga postures.  This might be a limitation in joint mobility or a lack of stability leading to perceived tightness in a muscular area.  Once the teacher is aware of these limitations, they are more easily able to offer adaptations to allow the student to participate in the yoga practice safely.   Through more in depth assessments which may be performed in a private yoga session, the yoga teacher informed on corrective exercise can then begin to identify which yoga techniques may be more beneficial and effective in allowing the practitioner to improve mobility and stability in a progressive manner, resulting in less musculoskeletal limitation and more ease of movement.}  

_{You will learn the concepts of MoSility (Mobility combined with Stability ) as well as how to impact flexibility in an evidenced based way using the RollEaseana Yoga Flexibility Method.   This ease of movement is the benefit of a yoga practice which many people are seeking when they seek out yoga. (Monson, Chismark, Cooper, & Krenik-Matejcek, 2017) (McCaffrey & Park, 2012) (Lorenc, et al., 2018)}

 _{If you don’t believe so, go ahead and ask your students.} 

_{At this moment in time, the yoga teacher has a great opportunity, and frankly a responsibility,  to serve the practitioner who is suffering from musculoskeletal dysfunction.} 

_{The World Health Organization states the following:  (Organization, 2019)}

_{·          Musculoskeletal conditions are the leading contributor to disability worldwide, with low back pain being the single leading cause of disability globally.}

_{·          Musculoskeletal conditions significantly limit mobility and dexterity, leading to early retirement from work, reduced accumulated wealth and reduced ability to participate in social roles.}

_{·          Musculoskeletal conditions are commonly linked with depression and increase the risk of developing other chronic health conditions.}

_·          A recent report from the United States of America suggests that one in two adult Americans live with a musculoskeletal condition – the same number as those with cardiovascular or chronic respiratory diseases combined!!!

_{In addition, the World Health Organization has recommended guidelines for Integrated Care for Older People  (ICOPE) .  This program specifically identifies as one of the components that we incorporate programs to improve musculoskeletal function, mobility and vitality in the aging population.   This includes multi modal exercise with progressive strength resistance training, balance, flexibility and aerobic training.  As we all know, yoga as exercise addresses low level strength training, and certainly balance and flexibility components.}

  _{Our challenge as yoga teachers, is to be able to make yoga accessible to this older population, many of whom have limitations and challenges in their musculoskeletal system.  Being able to identify, adapt for and improve these conditions will be one of the roles of the Yoga Corrective Exercise Specialist.}

_{Therefore, corrective exercise training has become in demand.  Personal trainers and the fitness industry have already embraced this need by providing continuing education and certification in corrective exercise.  Unfortunately, the yoga community has not yet taken up this task.  While there has been a movement towards the practice of yoga therapy as a specific discipline of health care, the training of yoga teachers to fill the gap between the 200 hour/500 hour yoga teacher and the yoga therapist has not yet been addressed.  It is evident that there is a need to provide more accessible movement education and guidance for those with musculoskeletal pain and the aging population, and yoga has been identified as an effective and viable option for those with such challenges. (Monson, Chismark, Cooper, & Krenik-Matejcek, 2017)  (McCaffrey & Park, 2012) (Lorenc, et al., 2018)   Many physicians will refer their patients to go to a yoga class to help them move more easefully.  Unfortunately, many yoga teachers do not have the training to help these students, especially to help them in a group yoga class.}

  _{As someone with more training in corrective exercise using yoga asana as a modality, the yoga instructor can give the student some options in their practice to customize the movement to fit their needs and help them learn to move more easefully.  These yoga practitioners are not currently suffering from a specific injury or diagnosis that would be require the skills of a health care practitioner or yoga therapist, however they do deserve to access a yoga practice provided by an  instructor that is qualified to help them practice within the limitations of their challenges as well as provide guidance to improve their ease of movement.  This niche is exactly why as a yoga teacher who seeks to provide a  more informed practice, should seek continuing education in yoga as corrective exercise.  In addition, by completing a certification in Yoga Corrective Exercise, this instructor can now be  confident in their interactions with prospective students and physicians who are seeking just these services.} 

_{So, the question remains:  should you seek a corrective exercise certification specializing in yoga as the modality of choice?} 

_{Ask yourself the same questions one would ask a personal trainer:}

_{1)                  Have you ever taught yoga to an older  individual, and overweight individual or an out of shape individual? (Read, n.d.)}

_{2)             Have you ever had a yoga student come up to you and ask how to adapt or modify their yoga practice due to pain or difficulty with certain movements?} 

_{As Read indicates to his personal trainer audience, if you answered yes to the above questions, knowing corrective exercise will be one of the best ways to help your clients to wellness and functional mobility, and keep them coming to attend yoga practice.  This in turn may lead them to experience the other well documented benefits of yoga such as decreased stress, decreased anxiety, decreased inflammation, improved heart health, improved quality of life, ability to fight depression, reduction of chronic pain, improved sleep quality, and improved breathing. (Rachel Link, 2017)   These wonderful benefits may never be realized if the yoga practitioner leaves the practice due to the inability of the yoga teacher to identify and assist with musculoskeletal challenges in a corrective manner.} 

_{So, the next question arises, is it worth the investment?}

_{Currently as a yoga teacher, you are limited in what you can earn as revenue.  In most cases, you are only able to earn revenue from teaching group yoga classes.  Unfortunately, due to the saturation of the yoga teacher market, this compensation can be quite limited.  Now, some can become Instagram Influencers and lead workshops worldwide based on their asana practice, but as we all know, this is a small fragment of the yoga teacher population.}  

_{What can you do to set yourself apart?} 

_{How can you confidently market yourself to the consumer as an expert in movement utilizing the yoga practice?}  

_{With a Yoga Exercise Specialist Certification, you can stand apart from the general yoga teacher population as a specialist in your field, without spending thousands of dollars on an unnecessary degree as a physical therapist or yoga therapist.  That is not to say these are not valid and valuable professions, after all, I have a degree in physical therapy and bio kinesiology and a certification in yoga therapy from the International Association of Yoga Therapists.  But honestly, in my practice as a yoga teacher, I have found that a good foundation in the practices of yoga specifically with advanced study in yoga asana and movement serves the yoga teacher well.  Certainly, for your own evolution and growth as a yoga practitioner, one should continue their study into the more in-depth practices and philosophies of yoga.  A greater understanding of these practices on an experiential level will only serve you to become a better overall yoga teacher.}  

_{But without reservation, I can state that this in depth study is NOT a requirement for you to be of service to your clients seeking physical benefits of yoga AND will allow them to continue their personal practice so they also have the opportunity to move deeper into their personal practice.  Once you are able to increase your income by offering specialty small group practices emphasizing  helping practitioners with specific biomechanical challenges, and the ability to confidently offer one on one private yoga training to assist your students to advance their asana practice; then you will be able to afford the $6000.00 average cost of an in depth 300 hour yoga teacher training.  In fact, you could even be motivated to further study yoga and become a yoga therapist to the tune of 3 years of study and an average cost of $10,000.  Or, if so, inclined further your study to become a licensed physical therapist, at an average cost of $75,000 in tuition alone.}  

_{So, in answer to the question at the beginning of the paragraph…it depends.}  

_{What is your ultimate passion and goal as a provider of yoga as a modality?  Where are your talents and to what degree would you like to pursue this profession?  That is a question only you can answer.  My purpose here is to inform you of all your options and allow you to make a clear and informed decision.} 

_{If you are interested in finding out more about Yoga Corrective Exercise Specialist Certification, please feel free to contact me via email at fityogatherapy@gmail.com.  I saw a great need for this type of education and decided to compile my many years of yoga teacher training, physical  therapy and yoga therapy expertise to give yoga teachers a more accessible and viable access to serving our population through the practices of yoga asana.  I would love to help you on your journey. My new program will launch in early 2020. Check out the preliminary module curriculum on my website at FitYogaTherapy.com  Be the first in the yoga industry to receive this unique certification.  Then YOU can help your clients sooner rather than later.}  

_{Chrys Kub, PT is a licensed physical therapist of over 30 years clinical practice, she is a certified yoga therapist through IAYT and a certified personal trainer.  She has taught continuing education courses for health care practitioners, fitness professionals, yoga therapists and yoga teachers throughout the US, Canada and internationally since 1992.}  

Lorenc, A., Feder, G., MacPherson, H., Little, P., Mercer, S. W., & Sharp, D. (2018). Scoping review of systematic reviews of complementary medicine for musculoskeletal and mental health conditions. BMJ Open, 8(10). Retrieved 12 7, 2019, from https://bmjopen.bmj.com/content/8/10/e020222

McCaffrey, R., & Park, J. (2012). The Benefits of Yoga for Musculoskeletal Disorders: A Systematic Review of the Literature. Journal of Yoga & Physical Therapy, 2(5), 1-12. Retrieved 12 7, 2019, from https://longdom.org/open-access/the-benefits-of-yoga-for-musculoskeletal-disorders-a-systematic-review-of-the-literature-2157-7595.1000122.pdf

Monson, A. L., Chismark, A. M., Cooper, B. R., & Krenik-Matejcek, T. M. (2017). Effects of Yoga on Musculoskeletal Pain. American Dental Hygienists Association, 91(2), 15-22. Retrieved 12 7, 2019, from https://ncbi.nlm.nih.gov/pubmed/29118252

Organization, W. H. (2019, 11 26). Retrieved from https://www.who.int/news-room/fact-sheets/detail/musculoskeletal-conditions

Rachel Link, M. (2017, August 7). Healthlink. Retrieved from https://www.healthline.com/nutrition/13-benefits-of-yoga

Read, T. (n.d.). Personal Trainer Pioneer . Retrieved from https://www.ptpioneer.com/corrective-exercise-specialist-certifications/

Ward, L., Stebbings, S., Cherkin, D. C., & Baxter, G. D. (2014). Components and reporting of yoga interventions for musculoskeletal conditions: A systematic review of randomised controlled trials. Complementary Therapies in Medicine, 22(5), 909-919. Retrieved 12 7, 2019, from https://ncbi.nlm.nih.gov/pubmed/25440383

_{Find out more about Chrys and her practices at her website fityogatherapy.com}

_{Her Instagram chryskubfityogatherapy}

_{Facebook Fityogatherapy}

_{and Twitter chryskubfityoga} 

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More than Stretching: RollEasana Yoga Start to ROLL YOUR "ASS"ANA!

More than Stretching:  RollEasana Yoga   Start to ROLL YOUR " ASS” ANA!

As a physical therapist integrating yoga into my work with clients to help them get out of pain and move more efficiently, I have frequently been asked my opinion on the use of foam rolling and the benefit of static stretching. We are now learning more about how to use these tools to improve our efficiency of movement. The thing is, there is a huge paradigm shift in why and how we stretch as well as how foam rolling may fit into your program.

 First of all here are some facts about foam rolling:

1)Foam Rolling can help decrease post exercise fatigue if performed prior to exercise, this may allow participants to extend acute workout time and volume. Healy et al

2)Foam rolling prior to an athletic activity can enhance joint range of motion without decreasing performance McDonald, Penny et al., Sullivan et al

3)Foam rolling can help decrease post exercise soreness and helps in attenuating muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic ROM in comparison with control. McDonald, Button et al

4)Foam rolling is equally effective as static stretching for improving joint range-of-motion (ROM) but does not acutely reduce muscular strength and power. In addition, the researchers found that while the static stretching group acutely reduced knee flexion torque and one-leg jump distance significantly, the foam rolling group did not. Amico

So what does one conclude from the latest research? Foam rolling is beneficial pre exercise to reduce muscle fatigue and possibly improve exercise performance. It will improve the joint range of motion without decreasing performance (as static stretching has been found to do). Post exercise, foam rolling can help decrease muscle soreness, possibly improving your ability to train again sooner and with less discomfort. For 5 tips on how to practice yoga to prevent injury see my blog post: WAWADIA? How about WCWDIA: 5 tips on What Can We Do in Asana.

For those of you who are practicing yoga just to improve your flexibility, you are missing the point. Flexibility is relative to function. Muscles become stiff because they are neurologically told to contract. The brain tells the muscle to contract in order to do the following:

a. To produce movement (eccentric or concentric)

b. To provide stability

c. To protect joints during novel movements or ranges of motion

Foam rolling is not utilized in order to improve flexibility, but to decrease the neural activation of the resting tone in the prime movers (which are usually the muscles you think are "tight”) Once you reset that neural tone of the tissue, the muscle is better able to build tolerance to the stretch sensation, thus allowing an increased range of motion of the joint. This results in more efficient movement of the joint and allows one to begin to activate those muscles which may have been "lazy” and not doing their job. Those lazy muscles are what caused the brain to tell the compensating muscles to activate more in the first place in order to perform the movement or protect you from injury. Foam rolling should be incorporated into your yoga practice as the first step, specifically addressing the hips and shoulder girdle in order to help regain lost mobility. Then proceeding to practicing asana following these simple steps: BAMA: Breath. Awareness, MoStility (mobility with stability) and Alignment.  .

In order to help address the principles of BAMA, I developed the practice of RollEasana Yoga.  RollEasana Yoga integrates foam rolling into a complete yoga practice. Integrating use of the foam roller and small massage balls into your practice is easy, and learning the sequencing for this practice is important in order to make sure your are properly preparing the body for the asana/movements following the foam rolling.  YogaUOnline has several practices I have developed which are  available for you to access.  Yoga For Athletes, Yoga For Cyclists, Yoga For Myofascial Release :  Awakening Prana, Awakening Your Core and Releasing Your Shoulders.  

There are lots of foam rollers on the market. Most of them are petroleum based, made of various densities of foam in a variety of sizes and colors. You can also use various densities of firm small balls to help with myofascial release in the harder to reach places such as your shoulder and neck muscles, shins and feet. When looking for a foam roller, look for one that has the following qualities: 1) keeps it shape well 2) provides a solid surface to roll on 3) durability. The Perform Better Elite Molded Foam Roller works well in all of these areas. It works well for those who work with private clients or in a gym where it is used heavily by many people.The Foam Roller Plus is a roller which is not as firm, for those who prefer a softer surface. The issue with this foam roller is that it will compress with time, which will be a disadvantage and probably require you to purchase another one in a few years. I was introduced to a specialized foam roller called the LannaRoller. This roller is durable, functional and beautiful. While most foam rollers are petroleum based and pretty unsightly to have in your home, the LannaRoller is all natural, made of a single piece of mangowood. Lanna Rollers are made by artisans in "The Lanna Kingdom" of northern Thailand from sustainably-harvested natural materials: a mango wood core, cushioned with natural latex foam from trees, and wrapped in authentic hand-woven textiles. This roller will never compress and the cover is removable.

So that’s it in a nutshell. Become more efficient and pain free in your movements, using the benefits of modern research on kinisiology and physiology to transform your practice to meet your needs and improve your performance during your recreational and competitive athletic activities as well as your daily life. It’s not that hard, just practice your BAMA techniques and watch the magic happen. The first step is to get off your duff and "RollEasana!”

Resources:

1) Guidelines for Foam Rolling: To Roll or Not to Roll: Concerns about Self Massage http://www.elephantjournal.com/2013/03/to-roll-or-not-to-roll-concerns-about-self-massage-ruthie-streiter/

2)J Strength Cond Res.2014 Jan;28(1):61-8. doi: 10.1519/JSC.0b013e3182956569. The effects of myofascial release withfoamrollingon performance.Healey KC1,Hatfield DL,Blanpied P,Dorfman LR,Riebe D.

3) J Strength Cond Res. 2013 Mar;27(3):812-21. doi: 10.1519/JSC.0b013e31825c2bc1. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force.MacDonald GZ1, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC

4) Int J Sports Phys Ther. 2013 Jun;8(3):228-36. Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. Sullivan KM1, Silvey DB, Button DC, Behm DG

5) Med Sci Sports Exerc. 2014 Jan;46(1):131-42. doi: 10.1249/MSS.0b013e3182a123db. Foam rolling as a recovery tool after an intense bout of physical activity. Macdonald GZ1, Button DC, Drinkwater EJ, Behm DG.

6) Amico, Undated Effects of Myofascial Release on Human Performance A Review of the literature http://www.fiteval.com/Site_1/Research_Study_files/Pilot%20Study%20addition-pdf.pdf

7) Beardsly, Chris Does Research Support the Use of Foam Rolling? http://www.strengthandconditioningresearch.com/2013/10/01/foam-rolling/#button

8) FIELDS, M.D. et al. (2007) Should Athletes Stretch before Exercise? Sports Science Exchange, 20 (1)