Wellness

Similar foam roller

The foam roller is my BFF at the gym. We’re so inseparable that I bring mine with me every time I go to the gym, and look forward to rolling after every workout.

It started with the foam rollers provided at the gym – you’ve probably seen them if you belong to a gym. They’re a cylinder shape. As with most things in life, I wanted to take it up a notch and I ordered this roller with notches on it.

Why do I use it? It releases pain, for starters. It’s a therapeutic tool that is just so important, especially if you are active.

What does it feel like? When you use a foam roller, you use your own body weight against the roller and target specific areas. It feels like a deep tissue massage. Amazing, right? I like to roll my whole body (legs, back, neck, shoulders), however I am usually sore on my mid-low back. I lay on the foam roller on this area for a good 30 seconds at a time to really let the muscle release/relax. It HURTS in a good way. It really helps if you use your breath to manage any pain while rolling.

Let’s dive deeper into the pain relief, AKA Myofascial release. Myofascial relief describes what happens when you apply pressure to the affected areas to eliminate adhesions and release tension, ultimately improving movement and restoring the body back to its natural state. You might wonder what myofascial release means. Fascia is sort of like plastic wrap that covers pretty much every part of your body, comprised of collagen fibers that surrounds and penetrates your muscles, organs and nerves. Fascia essentially holds us together. Of course, sometimes holding everything together can take its toll on your body. It’s no different for our fascia. Through overtraining, it can become sore and restricted. Because of little tears that sometimes don’t heal properly, adhesions develop. If the connective tissue surrounding your muscle becomes restricted, you’ll notice your muscles will also become restricted in their movement. – Source

Not only does foam rolling help with pain relief, they can also help for reducing cellulite. Can we get an amen?! Kayla Istenses talks about this more on her blog: “Improved blood flow can also help with the removal of toxins from your muscles, meaning that foam rolling may help to reduce the appearance of cellulite.”

More benefits of using a foam roller include:

 Improved flexibility and increased joint range of motion

For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility.

 Improved circulation

Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability (the ability to think clearly!) and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.

Stress reduction

Foam roller exercises can help reduce stress post-workout. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout. I’m ALL about this one as I am learning a lot about cortisol and how it affects the body.

Reduce exercise-related soreness

Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness (DOMS). Research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs hate you so much.

♡ Prevent injury

Treating an injury becomes much easier when you avoid it in the first place. Oftentimes a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse.

Do you foam roll? What is your favorite kind?

xo, Lynn

Happy Amazon Prime Day! AKA Black Friday, Amazon style. You probably know by now that I am completely obsessed with Amazon, so of course I am excited for this sale. It’s the perfect time to stock up on really anything from home products to food to beauty items to fashion. Amazon really has it all. Because of that, shopping the Prime Day sale can be very overwhelming…so I’m going to break it all down for you.

What is Amazon Prime Day? 

+ This day is just for Amazon Prime members (including trial memberships!).

+ The sale starts on 7/16 and lasts a day and a half.

+ Thousands of items on major sale. The deals include spotlight items, which are items with limited stock (when they’re gone, they’re gone!), Lightning items, which are on sale for a limited amount of time, and savings, which are promotions that run throughout the entirety of the sale.

My approach when shopping this sale is to search items by category. Let’s break it down:

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My biggest tip for losing weight, toning up, shrinking in general? INTERVALS, AKA HIIT (High Intensity Interval Training).

Intervals make for the perfect cardio sessions for so many reasons. The benefits?

Glad you asked.

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I have an entire cabinet filled with smoothie ingredients. No, not because I think I’m fancy…it’s because I can never find the time to waltz around the kitchen and prepare a breakfast that involves cooking of any kind. I’m one who sleeps in as late as possible (currently trying to change this situation, but more on that another day).

I need something quick, healthy, and efficient in the morning, and this smoothie checks all of the boxes. I bought Body Love by Kelly LeVeque about a year ago, and love her advice on smoothies, AKA the FAB FOUR SMOOTHIE.

Wait, what is the fab four smoothie?

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Hello! Let’s talk SKIN.

I have been a skincare fanatic since my early twenties. Before that, it was NOT. GOOD. Sun, tanning, not knowing how to take care of my skin. Just all bad. Now, I invest in my skincare rather than overdoing the makeup.

Today I am showing you my complete morning skincare routine. Does it seem like a lot to you? Or not too bad? Let me know. With that:

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