foam rolling. I have been rolling religiously this month, and will continue to do so. self myofascial release is an amazing technique to use. rollers can be made out of different types of materials. I found for beginners, start with a soft foam before moving on to a harder foam. the more you roll, the harder the roller will have to be because you’re muscle tissue will eventually get used to whatever material you are rolling out with. I’ve used pvc pipe and, as I’ve mentioned in previous posts, a weighted steel roller (aka The Ex Wife.) all of my clients know how to roll out their backs, legs, and IT bands, including shins and calves. I do this before stretching when I’m warming up and after my workouts every day. it helps a lot with DOMS and is great for post cardio as well.
single leg RDL. an exercise I include every Deadlift Sunday and in each of my clients programs. it’s awesome for hamstrings, muscle imbalance and balance in general. I usually teach this exercise with a 12 pound kettlebell and do 4 sets of 10 reps each leg. it also hits the lower back, especially when you start to use heavier weight!
maple bacon cookies. NEED I SAY MORE! (aka heaven.) I stocked up after Walmart clearances these to $1 a bag. I wouldn’t steer you wrong with these. I take cookies very seriously.
mccormicks chipotle sea salt blend. I put this on pretty much everything! I’m not a salt person, but when my eggs need a lil sumsum this is my go to.
turmeric. MY FAVORITE SEASONING. it offers a ton of health benefits. I add it to veggies and chicken. it has a subtle sweeter flavor thank I expected, it’s mild and yummy.
megsquats YouTube channel. Meg is the shit. she’s a strong and beautiful powerlifter that is prepping for the Arnold Classic the first weekend of March and puts up videos regularly. she is one of my new favorite subscriptions.
new music Friday playlist. updated every week, this playlist on Spotify has the best music and a lot of variety. just make sure if you like a song to save it to your music! or you may never find it again.
nutrient timing article. I found this article to be very insightful. I think it’s important to do your research and keep up with the forever changing opinions of nutrition techniques. but also learn what works best for YOU. everyone is different. there’s so much information out here and many ways to do things, so learn yourself and how your body reacts to certain tricks. check out this article!
Already 2 months into the new year, can you believe it?!
What are some of your favorites this month??