Just a couple of things today.

I have a couple of quotes and a foam roller routine.

"Every one of us needs to show how much we care for each other and, in the process, care for ourselves." - Princess Diana

This is what I have been saying lately....what a hard lesson I have had to learn in life.  Taking care of myself is important so that I can take care of other and it goes around.

"After about 3 lessons, the voice teacher said, 'Don't take any voice lessons, just do it your way'. - Johnny Cash

So we have all been through this and when we are done doing it our way we go get some help At least stubborn people like me.....

Scroll down to below the food journal and there is a Foam Roller Routine for all you new 'foamies'.  If you need a foam roller, we have them $20 - just ask Jeff or email me.

	Date: ___08/27/08_____________________________
		Goal	1850	62	185	139	25
	Time	Food/Beverage Description	Calories	Fat	Carbs	Protein	Fiber
Meal
#1	7:00	Isagenix Shake	231	6	28	23	7
	10:00	Low Fat Organic Chocolate Milk	200	5	29	10	1
Snack
#1
	11:00	Broccoli Beef (made at home with pepper crusted beef)
Meal		3.2 oz pepper crusted beef	146	4.9	0	22.7	0
#2		3 oz broccoli	29	0.3	5.7	2.4	2.2
		nectarine (I grew it myself, we had a harvest of 5 of them	60	0.4	14.3	0	2.3
		1/2 cup brown rice	109	0.8	22.9	2.3	1.8
	2:00	Isagenix with Silk Vanilla Soymilk	231	6	28	23	7
Snack			80	2	10	6	1
#2	2:30	Amy's Cheese Pizza Snacks	190	7	22	9	2
Meal	5:30	Zone Bar	190	6	22	12	2
#3
		Wolfgang Puck Chicken Potstickers	420	6	60	27	3
Snack
#3
h2o		Daily Totals	1886	44.4	241.9	137.4	29.3

Foam Roller Routine

SMR 1 You can replace the foam roller with a tennis ball or golf ball to increase intensity for certain exercises. Perform multiple times on tight areas. Image Exercise Set Reps Weight/ Resistance Tempo Time Running Trainer's comments: Can also walk as long as HR at required intensity. 65% MHR / 13 RPE 5 mins Gastroc Soleus Stretch 1. Place foam roll under mid belly of lower leg. 2. Cross left leg over right leg to increase pressure (optional). 3. Slowly roll calve area to find the most tender area. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 Pereonal SMR Stretch 1. Position yourself on your side with elbow under the shoulder, opposing hand placed in front of the body and opposite leg bent forward to help stabilize. 2. Position the roller on the peroneals (lateral gastroc/soleus region). 3. Leave hip on the floor. 4. Activate the core/glutes by bracing and squeezing. 5. Raise the hips upwards increasing the pressure on the lower calf. 6. Roll in either direction until a "tender point" is found, hold on that point until you feel the tenderness release by approx 75%. 7. Muscles are 3 dimensional, so don't just roll in the same plane-up & down. You are allowed to move across the peroneal also. 8. Don't continually roll back and forth quickly, this will antagonize the muscle and have the opposite effect we are looking for. 9. Stop on the tender point until tenderness eases. 30-60 Hamstring SMR Stretch 1. Place hamstrings on the roll with hips unsupported. 2. Feet are crossed to increase leverage. 3. Roll from knee toward posterior hip. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 Quadricep SMR Stretch 1. Body is positioned prone with quadriceps on foam roll 2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations 3. Roll from pelvic bone to knee, emphasizing the lateral thigh 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 Tensor Fascia Latae SMR Stretch 1. Body is positioned prone with quadriceps on foam roll. 2. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations. 3. Foam roll is placed just lateral to the anterior pelvic bone (ASIS). 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60 IT Band SMR Stretch 1. Position yourself on your side lying on foam roll. 2. Bottom leg is raised slightly off floor. 3. Maintain head in "neutral" with ears aligned with shoulders. 4. This will be EXTREMELY PAINFUL for many, and should be done in moderation. 5. Roll just below hip joint down the lateral thigh to the knee. 6. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. Trainer's comments: Straighten supporting leg to increase intensity. 30-60 Erector Spinae Stretch 1. Position the client on the foam roller at the level of approx. T-2. 2. Instruct client to perform a drawing in and pelvic floor contraction to aid in spinal stabilization. 3. Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD. 4. SLOWLY, the client should roll the foam roller down the side of the spine toward to pelvis, feeling for an area of increased tension. 5. Once found, the client should HOLD on this area for 30 sec - 1 min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area). 6. Once released, roll to another spot and HOLD 30-60 Lattisimus Dorsi SMR1 stretch 1. Position yourself on your side with arm outstretched and foam roll placed in axillary area. 2. Thumb is pointed up to pre-stretch the latissimus dorsi muscle. 3. Movement during this technique is minimal 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. Trainer's comments: Straighten supporting leg to increase intensity. 30-60 Rhomboid SMR Stretch 1. This serves as a GREAT THORACIC MOBILITY TECHNIQUE AS WELL. Preparation : 2. Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. 3. While maintaining abdominal Draw-In position, raise hips until unsupported. 4. Stabilize the head in "neutral". 5. Roll mid-back area on the foam roll. 6. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%. 30-60