Author: Tessa K

Foam Rolling Basics

No, not one of those frothy bashes where you dance around in dollops of soap foam! “Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.” (Wikipedia) Fascia, the soft tissue portion of the connective tissue in the muscle, provides support and protection. It can become restricted due to overuse, trauma, and inactivity. Consequently, inflammation occurs which can result in pain and...

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Sneaky ways to get exercise at the office

The word exercise comes from the Latin exercere, meaning ‘to keep busy’ or ‘at work’. Unfortunately, the majority of the working population today is chained to a desk 9am-5pm, commutes to and fro sitting down, and spends an evening in front of a television, and hardly finds time to get to the gym amid family responsibilities. This is a recipe for disaster! It is a well-known fact that sitting all day increases your risk of obesity, bad posture, tense muscles, stiff joints, back pain and cramps, not to mention absolute boredom. We aren’t structured to be sitting for such...

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Rest and recovery for gains

Rest and recovery are critical components of any successful training program, yet they are also the most overlooked and underutilized aspects of enhancing performance. You may or may not be aware there is a difference between rest and recovery, or how to properly implement them both. Muscle Breakdown During Exercise While you exercise, your muscles work to meet the demands you place on them. During that work, muscles deplete their stores of energy (glycogen) and become tired. The glycogen is what fuels the muscle contractions that cause the muscle movement, and it is from these contractions that muscles experience...

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Benefit from Yoga

Yoga practitioners have been touting yoga’s powers, both mental and physical, for thousands of years. So, is yoga the panacea that so many believe it to be? Though it certainly can’t cure all ailments, it does offer significant benefits. You don’t have to be an expert to reap the rewards. Just by adding a few poses to your daily routine, you can help your health in all kinds of unanticipated ways. Physically, yoga improves flexibility, balance, strength and endurance. On an energy level, it teaches you how to cope better with stress by cultivating a sense of ease in...

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Challenge – 30 days to awesome abs

If you’ve never seen even a ripple of muscle on your belly, and threw some envious glances at shredded gym-goers’ abs, this 1 month challenge is for you! Follow this simple workout plan for 30 days – it is suitable for men and women – where you complete a number of exercises daily. There are rest days to make sure you get proper recovery time. The intensity of the exercises increase slowly, and by the end of the month, you will be grateful that you started this journey. Remember to take progress pictures weekly! Now, there are rules, as...

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