Just Rolling Along...

One of the best ways to relieve sore muscles is to gently stretch and ROLL. I use a combination of foam rolling and my Roll Recovery gadget for myofascial release. 

Dr. Mark Cheng recommends rolling BEFORE your workout, to “take off the parking brakes.” Try taking 5-10 minutes before your workout to loosen up and see if that doesn't help with your soreness today.

Don't have a foam roller? Do you have a pool noodle out in the garage? A scrap piece of PVC pipe? Try a rolling pin or a lacrosse ball or tennis ball. 

Here is a link for some tips on how to foam roll from Dr Cheng. 

Foam Rolling

Here is the Roll Recovery website: http://www.rollrecovery.com

If you are in a rehabilitation situation from an injury, surgery, or accident, Dr. Cheng's program, Tai Cheng, could be for you. Here is a video about it: Tai Cheng Video It is available here:  Tai Cheng

I have done the program...and even went back to it 3 days post-knee operation! It's great for gaining flexibility, strength and balance with absolutely no impact. This is not a weight loss or fitness program, per se, but excellent for gentle rehab and recovery.

New Performance Line Supplements Coming Soon

Beachbody, the company that brought you Shakeology™ and dozens of top workout programs, is launching a new supplement line this summer. The Performance Line system consists of five powder drinks that are formulated with key ingredients scientifically shown to be effective.

There are supplements for increasing energy and endurance, hydrating during exercise, muscle recovery and reducing soreness, an overnight recovery formula and a creatine formula for reducing muscle breakdown and improving high intensity performance.

It looks like two of the five formulations are not vegan, as they contain whey and casein (only an issue if you avoid dairy), but the other three are.

The new supplements were designed by Harvard-trained scientists and based on cutting-edge sports science, exercise physiology, and nutrition research. The Performance Line contains scientifically proven performance enhancing ingredients and plant-based nutrients to help maximize exercise performance and recovery safely, effectively, and naturally.

As you'd expect from Beachbody, there are no artificial colors, flavors, sweeteners, or preservatives.

To find out more, and to be notified as soon as Performance Line products are available for purchase, please enter your email below.

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Don't eat C.R.A.P.

It's Day 15 for me on my Ultimate Reset. The Detox Phase is over and the Restore Phase has begun! I'm feeling great, and have never felt deprived. As a matter of fact, I can't finish all the food sometimes because the portions are so generous. I love every recipe, and the structure of knowing exactly what and when to eat helps me get back on track. 

This week the food will all veggies and fruits--no legumes or grains--so that the gut can rest, heal and repopulate with the help of the probiotic supplement. So far I'm down 2 inches off my waist, and even more from my lower abdomen, midriff and back. 

Those pesky pounds I put on are finally leaving! 

I'm thankful for this annual fresh start. Now I need to start thinking about what fitness program I'm going to start when I'm finished next week! Perhaps I'll bust open that Les Mills Pump that's still in the box since Christmastime!

Focusing so much on my Nutritional Therapy course and what I put into my own body these last two weeks inspired me to share a little nutrition advice:

One sure way to improve your health is to eliminate C.R.A.P. foods. Get these out of your house, and out of your mouth, and you WILL have more success with your scale and tape measure, as well as your blood tests and energy.

C.R.A.P. foods not only are packed with empty calories, but also contain ingredients that rob your body of essential nutrients, which make you feel sluggish and tired.They can also trigger overeating, which means you put on extra pounds fast.

For good health, limit, or ideally, eliminate, the following foods:

C. Carbonated drinks -- one of the leading causes of today's Obesity Epidemic

R. Refined sugar -- including white sugar, white flour, and high fructose corn syrup

A. Artificial colors and flavors and Alcohol -- Addives are anti-nutrients, which rob the body of nutrients instead of  providing nutrition

P. Processed products -- can contain all of the above as well as trans-fats. (eat WHOLE food!)

All of Beachbody's fitness programs come with healthy meal plans. Shakeology™ contains no C.R.A.P. ingredients and provides a plethora of superfood nutrition. If you are struggling to change your eating habits, Shakeology™ can help you reduce cravings, get regular, and increase energy. You can learn more about it here: http://bit.ly/ShakeologyCRF

In addition, the 3-Day Refresh (http://bit.ly/3-Day-CP) can help you get back on track without feeling deprived. 

If you are seriously committed, the Ultimate Reset (http://bit.ly/CRFReset) is a 21 Day Cleanse that will help you reset your metabolism, bust sugar and caffeine addictions, detox, and change the way you look at eating. 

As always, message me with your questions and concerns. I love to share my experience and knowledge to help End the Trend of Obesity! Email me at crideoutfit@gmail.com

I'm on Day 8 of the 21 Day Day Ultimate Reset. I decided to do this program again because I had a few stubborn pounds creep on in the last 6 months, and I know I had a few too many "cheat days." I also had a couple of super-stressed out months and I knew my mind and body were due for a little gentle cleanse.

I love this program!! I did it last spring and WAOW what a difference it made to my health! My total cholesterol dropped 33 points, LDL (the BAD cholesterol) dropped 28 points, and triglycerides went down 26 points. My HDL (good cholesterol) held steady. IN JUST 21 DAYS.

I also lost 10 pounds and 7 inches. You can read about my last reset results in my blog archives here: 2014 Reset Week 3 and here: 2014 Reset Lab Results

So far, after my first week, I'm down 2 pounds. I feel great. The meal plan for the first 2 weeks isn't much different than how I've normally been eating for the past year, but it is very structured and there are additional supplements. Also, the portions are HUGE (and tasty!)  I have not felt deprived once. As a matter of fact, I couldn’t finish all my dinner tonight!

Just a few of the delicious dishes that are part of the Ultimate Reset

Another aspect of the program is resting your body from strenuous exercise. It's a total reset of mind, body and spirit. In the past week I had an easy, short bike ride, a walk, and some yoga. No cardio or strength training, but I did do a few ab exercises.

If you would like to learn more about this amazing, gentle way to reset your metabolism and clean up your eating, message me! Oh, by the way, Beachbody has extended it's special pricing through May!