Carry the Carry Forward Project is a Virtual 5k raising fund and awareness for the Wounded Warrior Project is a fundraiser that is near and dear to my heart.
For the last ten years around Memorial Day, I think about my little cousin Alex who would be thirty-one years this year, but he was fatally wounded in combat. Ten years ago in my Uncle received news that his oldest son Alex had died in Afghanistan. My entire family still grieves for this loss, especially my Uncle and his siblings. It has particularly haunted my Uncle for the past decade. We will never get over the loss.
Wounded Soldiers
We all miss his radiating smile and dimples. He was always eager to help and a caring big brother—a witty sense of humor and willingness to serve. When Alex joined the army, it was no surprise. He was proud to serve his country. Our family has endured many wounds.
My father, stepfather, aunts, uncles, grandfather, grandmother, and great grandfather all served the United States Military. The duty that soldiers possess for their country. I’ve always found admirable. I look up to so many of these people in my family and am proud of their service for the freedom of our country. Its something they choose to do, which includes sacrifices. Maybe because my father was a soldier and you look up to your father. My grandfather was a distinguished man that also set the example. I have the utmost respect for those who serve our country so that we can practice our freedoms.
Wounded Warrior Project
This year I partnered with “Wounded Warrior Project® (WWP) to help further their extraordinary mission of honoring and empowering wounded warriors! We’re bringing awareness to the WWP Carry Forward® 5K, delivered by CSX®, a powerful and unifying experience that raises mission-critical funds for services and resources for wounded veterans. “This is an opportunity for me to support a cause I learned about two years ago actively.
Last year, I raised funds through my Ms. Muscle and Fitness, where I made it two 6th place with your support. The funds raised during the voting period was to the Wounded Warrior Project. This year I am doing things differently and putting “movement to this mission.” I am passionate about offering veterans services and tools for them to heal from service. It is important to care for those who cared for us.
I carry forward
I was taught about sacrifice and allegiance for our country at a young age. As an adult, I now have deep empathy and compassion for the families of the armed forces. I partnered with the Wounded Warrior Project to participate in a Virtual 5k to bring awareness and recognition to this organization serving our wounded veterans.
I am not a runner, but I do enjoy a run. During COVID 19, I have running to be a great time to reflect. This Virtual 5K was so much different because I was carrying for the people in my family that I have respected and admired. Their allegiances and servitude for the people of our country are admirable, considering the present state. Yet, they serve, and some of them die in honor like my cousin Alex. Others come home wounded not only physically but some mentally, and that is equally debilitating, and their servitude goes unnoticed.
Carry Forward is Unique
Running a 5k carrying weight is a humbling experience, and carrying my almost seventy-pound six-year-old as a representation of our fallen soldiers. I carried a weight to represent the responsibilities veterans carry while serving our country. As I ran, I was brought to tears thinking of the man Alex could have been. It’s a unique and powerful way to honor the brave and heroic women and men who serve our armed forces veterans.
The experience was moving and reflective. I have never run a 5k and had that experience. Its something that you have to do for yourself and you can. I ended the race carrying Mimi to symbolize the responsibilities veterans c while serving our country. I carry for my family, my cousin Alex Hernandez, and other families of veterans of the United States. I encourage and invite you to do the same.
Small habit changes can help you boost your immune system. Today I am sharing easy ways to boost your family’s immune system and protect your health.
I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own.My full disclosure policy
Easy ways for you to boost your family’s immune system and protect their health.
There are simple ways that you can boost you and your family’s immune system and protect yourself. Boosting your immunity is something that everyone is considering at the moment. Never in a million years did I think that would be something that I would have to make a conscious effort, but here we are in the middle of a pandemic and a strong immune system and staying safe at home is probably our best defenses.
What does the immune system do?
Our immune system is our protection against diseases. A healthy immune system gives us the ability to rid our bodies of bacteria, viruses, and toxins that may cause illness. Your immune system also helps to suppress responses to external triggers like food or the organism itself.
The immune systems detect potential diseases and send a signal for the body to attack the foreign invaders. Our body then creates antibodies specifically to attack the disease in the future, which is the act of building our immune system. You can build your immune system, but it takes time. That is why vaccines are encouraged for some diseases because they confer immunity.
The Importance of a Strong Immune System
A healthy immune system can help you withstand diseases. Those with compromised immune systems are often getting sick with diseases, which is not the best quality of life. Unless you have a compromised immune system and even if you do, it is essential to seek ways to build your immune system.
Ways you can build your family’s immunity.
Or there are other ways you can build your immune system. By nourishing your body and adding supplements to help give you increase your immune system. Age is also a factor in immunity. The lack of exposure to pathogens in young children causes them to get sick more often than adults. It’s important to provide some added support throughimmune-boosting supplements.
How can food boost my immunity?
Food is the way that we fuel our bodies and certain food components enhance our natural defenses. There are foods that you can eat to nourish your body and build your immune system. A nourishing diet, daily movement, environmental changes, rest, and supplements are easy changes that you can make to help support your immune system.
Foods that are great to support your immunity
As multiple studies have revealed, eating foods that are rich in micronutrients or vitamins and minerals can help boost the immune system—specifically, fruits and vegetables. Eating fruits and vegetables that are high in nutrients, like beta-carotene, vitamin C, and vitamin E—may help to enhance immune function. You can find many antioxidants in fruits and vegetables that help to reduce the imbalance between free radical production and antioxidants in your body, which is calledoxidative stress.
What foods boost immunity?
Let’s break it down to food nutrients versus food types. You are looking for foods that are rich in beta-Carotene.Beta-Carotene is a super antioxidant nutrient that helps our immune function.
Food Rich in Beta-Carotene
To get more beta-carotene in your diet, add foods like:
carrots
sweet potatoes
kale
spinach
romaine
lettuce
squash
cantaloupe
red and yellow peppers
apricots
peas
broccoli
Herbs and Spices with Beta-Carotene
You can also add herbs and spices like:
paprika
cayenne
chili
parsley
cilantro
marjoram
sage
coriander
These are great additions to your meals for extra beta-carotene.
Foods with Vitamin C and E help to Boost Immunity
Vitamin C and E are antioxidants that also assist the body’s natural immune response.
Foods that are rich in Vitamin C
We often hear aboutVitamin C because it’s one of those super antioxidants that help with several body functions. Vitamin C helps you absorb and process iron, it’s also vital for teeth and gum health, promotes healthy immune function, and promotes normal healing. Vitamin E is an antioxidant that helps healthy cellular structures. It supports normal muscle repair processes and helps maintain immune system balance. Vitamin E also contributes to the formation of red blood cells. It’s part of the process of cell interaction and is an essential vitamin for vital functions in the body.
You can add both vitamins C and E through the foods that you eat. Foods that are rich in vitamin C are:
papaya
citrus fruits
strawberries
bell peppers
broccoli
Brussels sprouts
dark leafy greens, such as kale, mustard greens, and chard
Foods that are rich in Vitamin E are:
spinach, Swiss chard, and turnip greens, broccoli, kale
bell peppers
asparagus
Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)
Nuts (such as almonds, peanuts, and hazelnuts/filberts)
Seeds (such as sunflower seeds)
Foods Rich in Zinc:
Zinc is a mineral that has been found to help support the production of white blood cells, which are critical components of the immune system. It can be found naturally in a lot of foods that we already eat.
Foods that contain Zinc are:
nuts,
pumpkin seeds,
sesame seeds,
beans,
and lentils.
Rest can help boost immunity
Getting an adequate amount of sleep to help restore your body can also help increase your defense against diseases and boost your immunity. Rest is often underrated but very vital to all functions of the body and should be considered an important part of your daily routine. Most people try their best to go until they no longer can, and they can avoid sickness and illness from something simple like rest.
What supplements help support immune system function in adults?*
Daily Multi-Vitamin
Supplements offer you the vitamins and minerals that you lack in your diet. There are so many extenuating circumstances why you can’t get all the micronutrients you need. Supplements are an excellent insurance policy.
You can add vitamins C, E, and D, and Zinc as supplements or take a daily multivitamin to cover your bases.
Beta-Glucans
Something that I have been taking since the quarantine isBeta-Glucans with ImmuneEnhancer™. Beta-Glucans is a supplement that helps support the normal immune function.Beta-Glucans, specifically Beta-1,2/1,6-D-Glucan, are bioactive carbohydrates that assist our cells in their normal immune function. NOW’s Beta-Glucans has 250mg of the Beta-Glucans that actively support for our immune system.* Another ingredient thatBeta-Glucans has is the larch arabinoglacatan that has also been studied to help support the immune system.*
Probiotic
Other supplements that I have been taking to support my immune system are a probiotic and prebiotic daily.* Check out my post on why gut health is important.* A healthy gut is also helpful in supporting your immune system.*
NOW® has so manygreat probiotic options. I trust NOW because of their verified probiotic strains. What does that mean?
NOW is one of the only companies that can trace their strains of probiotic to their “identity, potency, purity, and bacterial strain.” When I first began taking probiotics, it was hard to choose the right one for me. NOW also has so many options, so check out theirGuide to Probiotics for more information. I have the capsules and packets, but you can get probiotics in chewable lozenges, as well as powders.
If you don’t know which one to check out this video fromNOW
Immune Supplements for Kids
My children already take a multivitamin and probiotics. My girls’ ages are 16, 12 and 5. I feel confident in getting all of my supplements from NOW. From my oldest to youngest, they are all supporting their immune systems with the help of NOW.
Multi-Vitamin
NOW daily vitamins are part of our morning routine. Other children’s multivitamins have questionable fillers, but with the quality standards of NOW, I can trust that my children are getting the essential vitamins and minerals they need even if they don’t finish all their broccoli on their plate. It gives me comfort to know they are getting what they need.
Probiotics
I can’t stress theimportance of gut health; a healthy gut can improve your quality of life, hair, skin, emotions, and support your immunity. Even our littles need probiotics. I find NOW’s probiotics superior to other probiotics because of theirRiboPrinter® analysis. I think it’s essential that our children’s guts are healthy so they can grow and develop, and I find comfort in NOW’s quality standards to give them to my family.
Also, check out other ways I promote a healthy gut with my children. In my post on Boost your Immunity Recipes withGut healthy treats for the family.
Elderberry Syrup
I discoveredElderberry about two years ago, and this year it has gained popularity as more and more people find the value in these “super berries.” You can find Elderberry in many forms. I try not to give my girls gummies for vitamins because I am concerned they may get hold and have a snack. So, I chose theNOW® Elderberry Liquid for Kids because it combines elderberry concentrate with zinc and astragalus. Astragalus is an herbal ingredient that NOW includes to support a healthy immune system response, and it also contains zinc.* I think that the entire family should add Elderberry to their daily routine all year round.
How to Boost your immune system naturally?
What you eat, your rest and the supplements you take can help you boost your immune system naturally. The power these three factors have on protecting you from disease and illness is incredible. Prepare yourself to ward off infectious diseases by building your immune system.
Check out my post on100 Healing foods for ways to nourish and heal your body.
Easy Ways to Boost your immune system
Wash your hands often
Move more
Nourish your body with fruits and vegetables
Take quality supplements
Drink Water
Stress Less
Rest
Well, some of these are easier than others; I believe rest and stress are hard during our current climate. Self-care is important as well to boost your immune system. Take time daily to devote, pray, move, and nourish your body. Our bodies will fight for us if we supply it all the resources it needs. I want to encourage you to honor your temple spirit, mind, and body.
Here is an encouraging devotional I wrote about recent events, and I hope some encouragement for you during these times. Check outGod is still good.
If you want to grab any of these NOW Supplements to add to your daily routine and support your family’s immunity,* use coupon code FAITHFUELEDNOW10 to get $10 off your $40 order.
What ways do you boost your immune system?
1 David Baxter, Active and passive immunity, vaccine types, excipients and licensing, Occupational Medicine, Volume 57, Issue 8, December 2007, Pages 552–556, https://doi.org/10.1093/occmed/kqm110
Malter M, Schriever G, Eilber U. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men. Nutr Cancer. 1989;12:271-278; Carddock JC, Neale EP, People GE, Probst YC. Vegetarian-based dietary patterns and their relation with inflammatory and immune biomarkers: a systematic review and meta-analysis. Adv Nutr. 2019;10:433-451.
I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own.My full disclosure policy
Pea protein powder fuels my post workouts. Over the years, I have tried so many protein powders and shared them with you. I have written several posts over the years forprotein powder. I’ve gone from having it daily to eliminating it altogether. I am always coming back to add it to my diet because it’s a convenient way to get clean protein.
My Criteria for Choosing a Plant-based Protein
What’s in it?
How does it taste?
Can I bake and make pancakes with it?
Pea Protein Powder is a High-Quality Plant-Based Protein Powder
I also want it to be a high-quality source of protein. Pea protein is considered ahighly bioavailable protein meaning your body quickly absorbs and uses pea protein as a fuel source. Pea Protein is a plant-based protein that is a high source of protein that is easily applied and absorbed by the body. There are many types of plant-based protein. I find pea protein to be a superior source when looking for a plant-based protein.
Why not Whey Protein Powder?
I don’t doWhey Protein at all, mostly because it has milk in it, and I am lactose intolerant. My husband drinks Whey Protein and has also fallen in love with the taste of NOW® SportsWhey Chocolate Isolate. Whey protein is also a highly bioavailable protein and has higher absorption than pea protein, especially if you drink an isolate. I preferPea Protein because I digest it better than Whey because of the dairy content. Whey is great for some people, and others, we have a great option likeNOW® Sports Pea Protein Powder that comes in different flavors. My husband says Whey Protein tastes better than others he has tried.
My first experience with NOW® Sports Pea Protein Powder
Last summer atEmpower Summer Camp, I was introduced to NOW® SportsVanilla Toffee Pea Protein, and I became addicted. We had fun making smoothie bowls my first time, and the taste is fantastic. I am not a huge chocolate fan. I enjoy abrownie from time to time, but vanilla is my go-to in protein powders. Check out my everyday post-workout shake below. They have other flavors too. Pick your choice of Creamy Vanilla or Chocolate, Vanilla Toffee, or unflavored and make it your own.
Clean Pea Protein Powder
I pretty much trust allNOW products because they are CERTIFIED (you know I love me a cert)!NOW has provided natural health products and supplements since 1968. They’re not one of these new companies that are popping up on Instagram with the claim of all “natural” ingredients orthe naturalistic fallacy. NOW’s testing is why they have been a leader in producing products for health and wellness. The label is entirely transparent; there is no questioning what is in the bottle. I trust them for my family’s needs.
What’s in Pea Protein Powder?
NOW Sports Pea Protein passed my high standards for quality protein, but why NOW Sports Pea Protein? Two reasons. It has quality ingredients and 4,400 mg of branched chain amino acids and over 2,200 mg of arginine.Pea Protein has become the go-to plant-based protein because of all of the things I have said above:
It’s very clean; It’s just protein, nothing else. It does have branched chain amino acids and is a complete protein profile, which is why it needs no fillers, unlike dairy-based products.
It does not have an overpowering taste, any smart smell, and no bad aftertaste.
High Source of quality Protein some people find it hard to find high quality and clean plant-based protein. Usually, plant-based protein is not enough for dietary needs.
Helps maintain healthy weight when people think of losing weight; they first grab veggies, not protein, but protein is an excellent way to maintain healthy body weight. If you get .7-1 gram per the amount you weigh in protein a day, you will build muscle faster that will help you burn fat faster. Weight x .8= Amount of Protein you should eat a day. Another reason that proteins help you feel less hungry.Studies have shown that Pea Protein is equal to dairy-based protein in suppressing hunger.
Why do I recommend Pea Protein Powder?
As I said before, I have been drinking the same protein shake daily for over a year with the same enthusiasm. No, seriously, it tastes so good. It’s really creamy, and BCAAs are great for when I am trying to grow for myfitness competitions. I am not a fan of meal replacement shakes, but I am a huge fan of the convenience of qualityProtein Shakes for snacks and post-workout fuel. I sometimes work out as late as 11 at night. It just works. Some people get up at crazy early hours and exercise, and some of us stay up late to crazy hours and workout. Pick your crazy, but don’t judge. The last thing I want to do is eat. I usually Shake, Chug, and pass out, so when I eliminated Protein Shakes from my life, it made post-workout meals a chore.
It’s not gritty, and it tastes AMAZING, and some Pea Protein I have tried are gritty. Light but filling because it is 25g of protein. Shake, and some nut butter and I am ready to go.
Pancakes, Cookies, Donuts, and Muffins
Yes, yes, and yes, it has passed the baking test, and because the powder is so refined, everything is light and fluffy. I also love that NOW has a variety of flavors: Chocolate, Vanilla Toffee Vanilla, and Unflavored. Unflavored is excellent because you can use it to make savory items. It is so good. I made “You’d think they Could be Ritz” Protein Crackers. They resembled those buttery crackers mm mm. <Recipe to come>
I haven’t had a protein that I have completely loved until now. I really am ending the search and found something that is affordable, delicious, actually truly clean with no fillers, and something that I would recommend to my clients, friends, and family with the confidence they will like it, and it’s good for them. If you want to giveNOW Foods, a try take $10 off your $40 order with coupon code “FaithFueledNOW10.”
Grace looks amazing on you is a 100 day devotional with personal stories, scriptures, and reflections of God’s grace. Such an excellent book for encouragement.
I received the Grace looks Amazing on your 100 Day Devotional for free to review and post. Although, I received the devotional as a gift. My opinions are my own. My Full Disclosure Policy
Searching for Amazing Grace amongst Anxiety
Anxiety has risen high in the last two weeks for me, and when fear creeps in, that is a sure sign that I am not intimately concerning Christ. I’m doing it on my own, and I am not that strong in the gym and especially mentally. That is what has appealed so much to me in Christ is peace. Peace from the worry, what if’s, racing thoughts, problematic outcomes, the world is ending scenarios that can plague my dark mind. But where there is light, there can be no darkness, and that is how I know that I am not leaning on Christ.
“The light shines in the darkness, and the darkness has not overcome it.” John 1:5
Grace looks amazing on you, not self-reliance.
Because I want to be in control, I want to understand, and I want to know the end of all this, but it’s not for me to know. I am to abide and trust in Him.
“Trust in the LORD with all your heart and lean not on your own understanding;” Proverbs 3:5
Every day I wakeup a sinner saved by grace and; Without God, my sinful nature will always take over my second nature, and here we are now. I am all over the place with my moods, either enthusiastic or utterly incapable of functioning. I need Jesus!
You can find amazing grace through prayer.
Prayer is an immediate peace provider for me. Its the ultimate remedy for my anxious thoughts, but I also need time in the Word. I was learning more about the heroic story of Jesus how He died for me because He loved me like no other.
But God shows his love for us in that while we were still sinners, Christ died for us. Romans 5:8
God revealing His amazing grace
Right now, with my Online Bible Study group, which was a thing that a group of friends and I did before COVID began. We are almost a year into studying the Word together online. In late February, throughs God’s urging, we decided to explore the book of Hebrews. As we slowly navigate through Hebrews, I am deeply reminded of God’s divine plan from the beginning of existence. His love and His amazing grace.
Grace looks Amazing on you 100 Day Devotional Book
I am also reading a devotional that I received as a gift from Amy Sieffert called grace is a breath of fresh air. Every morning I am reminded that despite my hot mess, I am His masterpiece. His love is unconditional, and that is something that I need to hear these days as anxious thoughts tell me differently. This devotional is so relatable as Amy shares her failures and God’s redemption through it all. I often think of the ultimate sacrifice of Jesus as my redemption, but I am being redeemed in Christ every day.
“The steadfast love of the Lord never ceases;his mercies never come to an end; they are new every morning; great is your faithfulness.”
Each day begins with a Scripture and a personal incident Amy where she was able to see the grace of God. As a mother of three unpredictable girls, it’s kind of refreshing to see Amy’s take on the struggles of motherhood and that we’re not alone in our insecurities and mishaps. It has been such a blessing to get deeply study God’s Word through Hebrews, and to have this gracedevotional every morning. It is a 100-day devotional.
This is an excellent gift for the woman in your life that needs to be reminded that although she is flawed, she is ultimately loved by Him. I am not a medical or mental doctor, but I do believe in the power of God, but I want to say it does not replace a mental health specialist if you need to speak to someone. I was in therapy for many years for my anxiety and have gotten many tools to help cope.
We need to invest in our mental health.
We have to honor our temples inside and out, especially now, and if you need help in any area. Spirit, mind, and body, I want to encourage you to seek them out.
Amy Sieffert has a giveaway for her book happening until 5/10/20, so enter to win. Make sure you come through here and get the opportunity to see God’s amazing grace through Amy’s eyes and encouragement through her book.
Is there a favorite devotional you have when you are anxious?
Have you ever wondered? What does foam rolling do? There are so many benefits to foam rolling for stress, movement prep, and muscle recovery.
This post contains Amazon Affiliate links that I posted for my foam roller recommendations. I receive a commission for orders purchased through the links. Although, I am compensated through these purchases, the opinions expressed are my own. My Full Disclosure Policy
What does foam rolling do?
Do you know what foam rolling does? It relieves your tensed neck from stress. It’s great to help prepare your muscles for a workout, and its an optimal recovery from any type of strength-based training. I’ve always wondered what does foam rolling does? The technical term for foam rolling is a self-myofascial release (SMR) technique. Which basically means giving yourself a massage to release tight muscles. Foam rolling or SMR can be beneficial to relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. I always suggest that my clients’ foam rolling before our sessions and after our sessions to receive the most benefits.
Until I took a class at Idea World Convention, being at home has made me aware of the need to foam roll. I never knew what to do to foam roll until I attended a foam rolling workshop hosted by Trigger Point and taught by a professional fitness idol of mine, Michael Piercy. It’s also as a trainer, something that I recommend to my clients. I find that I foam rolled more because I demonstrated foam rolling technique as well as used foam rolling tools like the Hyperice Hypervolt on clients to help released inhibited muscles. Quarantine life has made me realize how spoiled I’ve become to modern-day luxuries. We are all beginning to realize that we had many self-care practices in place that we aren’t able to continue at home like it was before.
Foam Rolling should be done daily
Actually, only one. My weekly massages can never replace the necessity to foam roll before and after exercise. Especially as I age, I find the need increases. Weekly massages are excellent for self-care and to hit specific problem areas. Usually, I get a sports massage. When COVID 19 began, I was just getting back to my regular massages routine after a two-month break. Mostly out of the necessity of prepping for my show and training six days a week.
I started getting regular sports massages about three years ago. I was always sore, imbalanced, overcompensated, and just needed some trigger points rubbed out. Especially my Shoulder, Back, Hips, and calves. It may be a long time before I return to weekly massages. I can already feel the effects of missing the last five weeks. Even when I don’t see her, I need to practice foam rolling. You should include foam rolling with every workout. Foam Rolling and stretching are high for everyone to do. It’s much easier if you have the correct tools to get the job done. There are many options out there, even stores like Five and Below have SMR tools. Just keep in mind:
“Not all foam rollers are made equally.”
I‘m grateful for Self Myofascia tools I have to help with recovery while we are staying at home. SMR, massages, and recovery should be an added part of your training program. To give your body the optimal performance and recovery.
There are many benefits to Foam Rolling.
Self-myofascial (SMR) or foam rolling helps prepare the body for movement and accelerates recovery.
Self-myofascial (SMR) or foam rolling can help an athlete reduce the chances of repetitive stress injury.
Self-myofascial (SMR) or foam rolling can minimize muscular imbalances.
Self-myofascial (SMR) or foam rolling can improve overall flexibility, function, and athletic performance.
Self-myofascial (SMR) or foam rolling can help to reduce and eliminate stored tension in muscles, which aids in alleviating aches and pains. When you foam roll, you may feel discomfort, but you will feel relief.
Self-myofascial (SMR) or foam rolling can promote the release of endorphins. The release of endorphins helps to reduce pain, which reduces “trigger points” or susceptible areas.
Self-myofascial (SMR) or foam rolling can increases circulation, allowing oxygen and other nutrients to reach the muscles and other soft tissues. The increased circulation helps reduce muscle soreness and improve tissue recovery.
Self-myofascial (SMR) or foam rolling can improve your joint range of motion, which helps restore movement while performing a task or exercise.
What do you do after you foam roll?
Foam Rolling is a great way to release the muscle. NExstretch the tissue so that it won’t go back to the previous state and increase the movement of the muscle. I like to stretch within 20-30 seconds after foam rolling a specific body part. Lengthening the muscle can be very beneficial to the pre-exercise movement and post-exercise recovery.
Foam Rolling is meant to be done at home
Make sure the next time you train, you foam roll at home before you go or at the gym. Foam Rolling or SMR is meant to be done to yourself and a much more affordable way to tackle trigger points, then getting a weekly massage. It’s best to foam roll before and after training. It helps to prepare and recover your muscles for optimal performance.
Your warmup should include the following four phases:
Here are the foam rolling tools I would invest in for the long term recovery
Foam Roller
Your basic foam roller that you will see at most gyms and in stores. It’s simple and, when used correctly, can get your muscle released. I will be making some foam rolling videos soon. Subscribe to my YouTube to be the first to check them out.
Upgrade from Basic Foam Roller
Trigger Point Grid I recommend The Trigger Point Grid for some many reasons. I prefer it over the basic foam roller because it’s more firm. The inside is almost PVC pipe material versus an entire foam cylinder like the basic foam roller. It’s covered with foam and has ridges around it you can use almost like a massages as you rock; side to side and then roll; back and forth to release trigger points. This is an excellent upgrade from the basic foam roller, and it will knead those knots out. Check out the Trigger Point Grid.
Upgrade from the Trigger Point Grid
Vibrating Massage Rollers are becoming very popular. I discovered HyperIce three years ago at Idea World Convention 2017. I have been in love ever since there is lots of science backing the value of Vibrating Self-Myofascia. The Hyperice Vyper is a great release tool. The vibration reduces the tension and pain of foam rolling, opens up the veins for optimal blood flow, and you feel the results immediately. Check out the HyperIce Vyper 2.0
What does massage balls do?
Trigger Point Massage Ball
Massage Balls do the same thing as other massage tools, but their shape allows you to get into certain body areas comfortably. The Trigger Point Massage Ball is great for my neck, Quadratrus Laborum, aka QL, aka “lower back pain” and smaller balls are great for your hands and feet. The Trigger Point has massage balls in several sizes which is great to have more variety and sizes. I used to have all three but lost one on vacation a few years ago. Trigger Point Massage ball has three layers; each layer of color is a different density, so it feels like a finger massage in all the right places. Giving you a deep tissue massage in those problematic areas. I definitely recommend adding this ball to your foam rolling collection. Check out the Trigger Point Massage Ball.
Upgrade from the Trigger Point Massage Ball
Adding vibration increases the benefit of your foam rolling sessions by having all the benefits of SMR and then adding the benefits on increased circulation, vein dilation, muscle recovery, and reduces pain and soreness. My next addition to my SMR tool collection will be the HyperIce Hypersphere.
What does foam rolling stick do?
Trigger Point STK Contour Orange
Like all the other SMR tolls, foam rolling sticks are to help you massage trigger points from your muscles. Sticks are just another way of getting to muscles that are hard to get to with a Cylinder or Sphere foam roller. Sticks are also great to travel with but can be hard to use in all places if you lack flexibility. I use my sticks for my calves. With my family’s assistance, use it on my shoulders and back. You can lie on it too if you’re by yourself and roll those trigger points out. Check out the Trigger Point STK Contour Orange.
Trigger Point GRID STK
I love this foam roller because it’s having all the ridges of the grid in a portable stick. The Trigger Point Grid STK is my travel buddy, especially when I go to Fitness Conventions or places like Fit Approach Empower Summer Camp. This is great for someone who is a hotel gym travel job once we can travel again. In the meantime, add the Trigger Point GRID STK to your wishlist.
Foot Foam Rollers
My other recommendation for runners and if you have foot issues is Sole Healers. Also, Check out my post on how to take care of your feet! I have lots of great tips!
Other Foam Rolling tools
Pso-Rite
I have been sharing my hip issues that probably stem from my birth. I was born with a dislocated hip. Through my journey of Integrative Medicine
At Idea World Convention 2019, I got a chance to check out the Pso-Rite, and despite my face and grown, I came home with these two Pso-Rites. The Full size and mini. It’s sturdy plastic, and you place pressure on what every ails you within 20-60 seconds; you will feel a release. I also love the mini; it’s an excellent replacement for fingers when giving a massage with your hands.
HyperIce Hypervolt
The HyperIce Hypervolt is probably my favorite Massage tool. I use it two or three times a day. Especially when I am in the gym, I love it so much I purchased it for our home. It gets used several times a day. It has all the benefits of every tool above but in the palm of your hand. You can control the intensity of the vibration, and it has four different massage heads to tackle your trigger point. This is the absolute best muscle release tool on the market that I have tried. Check out the HyperIce HyperVolt.
What should you use to foam roll?
Whatever foam rolling tool you use, make sure that you do it before and after your workout. Don’t rush, spend time on your trigger points, and follow it with stretch. It will help you feel better and train better.
Do you have any SMR or foam rolling tools? Which one is your favorite? Which one do you want to try?
