The Beginners Guide to Foam Rolling

01.03.2018 by awellpacedlife // 10 Comments

No, foam rolling isn’t a new way of cooking, nor is it a way to roll your clothes in foam, to prevent wrinkling, when you travel! Let me introduce to you, The Beginners Guide to Foam Rolling. It’s a semi-new tool and one of the most effective ways for muscle recovery and injury prevention. It’s one of the most popular ways for (SMR) self-myofascial release. For the longest time, I didn’t foam roll because I didn’t realize the benefits and because I didn’t know how to do it, quite frankly. Last year my husband got me one for Christmas and it was one of the best gifts ever. I use it every week!

The Beginners Guide to Foam Rolling

Self-myofascial release (SMR) is another term for self massage or pressure over a longer period of time with a dragging force over the muscles, causing a release in the tissue and restoring mobility in it. This is a great alternative to a therapist and a lot cheaper! Don’t get in a rush. You want to roll very slowly over the area you are focusing on. It’s best to try and hold the position for 30 seconds before rolling on. Much like a massage therapist pushes a knot out in your back, you have to apply pressure and stay on it for a while before you can knead it out.

There are several benefits to foam rolling: 1)Increased circulation-meaning you can work your muscles more efficiently when lifting 2) Decreased soreness 3) Decreased chance of injury 4) Better range of motion 5) Reduces Lactic Acid Buildup 6) Helps reduce the appearance of cellulite 7) Can help migraines

So what do you use? There are several types of foam rollers, from sizes to different intensities, and are very affordable!

Prosource sports medicine Foam Roller with grids for Deep Tissue: Just as it says, this roller has firm grids on it for a deeper massage, comes in several colors and available in 2 lengths( 13×6, or 24×6). The length is a personal preference. I prefer the longer because it is easier to roll both of my legs at the same time (for instance my quads or hamstrings or calves), but there are some people who prefer the shorter since they are easier to handle and dont take up as much room.
Luxfit Premium Extra Firm Roller– This is actually the one that I use in the 6×36″ length. Available also in 6×12 or 6×18 lengths. It’s lightweight and does the job for me. Some people really prefer the ones with the grids for a deeper massage, but they hurt me a bit, so I prefer the smooth roller.
TriggerPoint Grid Foam Roller– 13″, multi-density exterior with a hollow core and only $34.99. This is a popular one!
Muscle Roller Stick– Small enough to store anywhere and gives you the control of how much pressure to apply to your muscles, measures 18×3″ , $15.97
Tip:There are foot rollers on the market that help with plantar fasciitis, but honestly, rolling your foot over a golf ball feels just as good!

The Beginner’s Guide to Foam Rolling

Watch the video below

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Chocolate Peanut Butter Protein Bites

11.02.2017 by awellpacedlife // Leave a Comment

If you don’t know by now, I am obsessed with making protein bites and fat bombs! There are thousands of variations, and the best part is, the kids LOVE them. I don’t feel bad if they eat them for breakfast, either! It’s a win-win situation for all. I recently made these chocolate peanut butter protein bites. I already have my next ones and “unicorn” is my hint. But you’ll have to come back and visit to find out what they are. My kids are pretty excited to help make them.

My Dad is type 1 diabetic and I love-making some every now and then for him as a good option for a healthy snack. Type 1 definitely has to watch their carb/fat/sugar intake, so its nice to have the nutritional breakdown on these. He is a farmer, who happens to be working around 14 hour days since its harvest season right now, and these fit perfectly in his lunch box. Typically your sweeteners and sticky source is medjool dates, honey, apricots, peanut butter and sometimes maple syrup, so I will even cut back on them and add in some more milk to offset it. Also a great add in are chia seeds! If you aren’t familiar with them, they can add a bit of protein to your recipe and helps keep you full, longer!

Going off on a tangent here, but speaking of sweeteners, I never add artificial sweeteners to any of them(or any of the food I make) because it is just so bad for your body. I very rarely will indulge in a flavored coffee from a coffee shop because there is so much sugar in the syrups, but last week I ordered a tiramisu latte and had them put 1 pump of syrup instead of the typical 3 that they do! 3, can you believe that, in a small latte!!!!! I was blown away. Anyways, my first sip I could taste the twang of the artificial sweetener that was in the syrup, and not too long after, I noticed a headache that had come on. I cant help but wonder if the artificial sweetener had anything to do with it. I know there’s tons of side effects of AS(artificial sweeteners). It just reminded me of why I don’t waste my hard-earned $ on what’s basically syrup, packed with a ton of sugar!

I came across this chocolate peanut butter protein bite recipe that I had saved to my pinterest (Protein Bites/Fat Bombs & Snacks) board. I ended up adding a little bit more almond milk and used milk chocolate chips instead of the semi-sweet. To cut down further on the sugar content, I made half of them for my Dad, without the chocolate chips. Another option if you are needing more healthy fat in your diet is to either add melted coconut oil in them, or MCT Oil to the recipe.

I hope you guys devour them as fast as we did, let me know what you think of them in the comments below!!! Sign up below, to my blog to get recipes & workouts, plus a lot more directly to your inbox!

Chocolate Peanut Butter Protein Bites

CHOCOLATE PEANUT BUTTER PROTEIN BITES
PREP TIME: 10 MINS TOTAL TIME: 10 MINS
SERVES: 8 BITES

No Bake Chocolate Peanut Butter Energy Bites. Loaded with old-fashioned oats, peanut butter, protein powder and flax-seed. A healthy on the go protein packed snack!

INGREDIENTS

½ cup creamy peanut butter
½ cup semi-sweet chocolate chips
1 cup old-fashioned oats
½ cup ground flax seeds
1 tablespoon honey
2 tablespoons unsweetened cocoa powder
1 tablespoon chocolate protein powder
2 tablespoons water

INSTRUCTIONS

Combine all of the ingredients in a medium bowl. Stir to combine. If mixture looks too try add a bit more water (1/2 tablespoon at a time).
Place in the refrigerator for 15-30 minutes so they are easier to roll.
Roll into 8 bites and store in the fridge for up to a week.

NUTRITION INFORMATION
Nutrition analysis per serving (8 servings)
Calories 251, Total Fat 16g, Saturated Fat 4g, Trans Fat 0g, Total Carbohydrates 23g, Fiber 5g, Sugar 9g, Protein 8g, Sodium 83mg

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TRX Workout Video Part 2

10.03.2017 by awellpacedlife // 6 Comments

*You may think these pictures have nothing to do with this workout video, but it actually has everything to do with it. I workout because it makes me feel healthy, strong and confidant. I cant go without it in my life! When I get dressed up to go out, its great to feel like all the hard work pays off, oh and also, it gives me a reason to show off this cute outfit. I’m slightly obsessed with Dottie Couture online boutique. I bought this cute romper there, and got to wear it out last week!

Hello friends! Last week I posted my TRX workout video Part 1, and as promised, below is my TRX workout video Part 2! FYI-that was not me grunting loudly…..lol The great thing about TRX is that you can make it as easy as you want, or as challenging as you want. I modified a bit doing my ab work, by going down on my elbows instead of my hands, due to my pinched nerve in my neck. It really has affected strength in my right arm, so I have to modify certain moves.

When I first laid eyes on a TRX, I didn’t even know what it was or what on earth you even did with it. Over the years I have watched many videos and studied a lot of moves. I had no idea there were so many moves you could do on one! Now, its one of my favorite pieces of equipment to work out on, and I do a TRX workout at least once a week. You can use it to work your entire body, or incorporate it in one of your body part days, such as back or shoulders. I swear by it being one of the best ab workouts of all! You REALLY have to focus on balance and it forces you to keep your core tight when you do an ab move.

For TRX, I do at least 3 sets, and 12 reps. I struggle sometimes putting down what each move is called in my posts, because I might call them something entirely different from someone else, and TRX is even more challenging trying to name each move.

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The Beginners Guide to Foam Rolling

The Beginner’s Guide to Foam Rolling

Watch the video below

Chocolate Peanut Butter Protein Bites

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