What is foam rolling?

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Updated: June 26, 2022

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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.

Check out this post on the Importance of Warm-Up and Cooldown. 

Foam Rolling while at Home

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.

  1.   Self-myofascial (SMR) or foam rolling helps prepare the body for movement and accelerates recovery.
  2.    Self-myofascial (SMR) or foam rolling can help an athlete reduce the chances of repetitive stress injury.
  3.    Self-myofascial (SMR) or foam rolling can minimize muscular imbalances.
  4.    Self-myofascial (SMR) or foam rolling can improve overall flexibility, function, and athletic performance.
  5. 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.
  6. 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.
  7. 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.
  8. 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:

1.Isolate

  1. Lengthen

  2. Activate

  3. Integrate

It’s a great way to introduce foam rolling to your Warmups and Cooldowns.  Check out my post on Workout Safety: Warms Ups and Cooldowns Post

 

 

Here are the foam rolling tools I would invest in for the long term recovery

Foam Roller

what does foam rolling do

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 Rollerwhat does foam rolling do

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

what does foam rolling do

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!

what does foam rolling do

 

Other Foam Rolling tools

 

what does foam rolling do

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.

 

 

 

what does foam rolling do

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.

Join me for a 30-minute Foam Rolling class!

 

Do you have any SMR or foam rolling tools?  Which one is your favorite? Which one do you want to try?

 

 

 

 

 

 

 

 

 

 

 

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Understanding Your Hormones

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Updated: June 26, 2022

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Through my journey, I have discovered many things that have aided me in my weight loss.  Through my certifications, I have learned a lot about the human body and anatomy, and through researched studied, come to my conclusions.  I want to begin by saying I am not a doctor.  I cannot diagnose nor treat you, and you shouldn’t either. This post reflects the research that I have done on the Endocrine system, which controls hormones and glands.

Through research, I have realized that many people, women, and men are not considering their hormones when trying to make lifestyle changes.  The human body is fascinating, and its primary purpose for us to survive.  It will adapt and metamorphosis based on the stress and changes that we put on it to serve us at its best when we create a kink in the chain or a disruptor in the system that is where we find disease. 

I feel like understanding your hormones will inform you so that you can go to your doctor with information to advocate for your wellness.   I am just a woman who was doing some research almost two years ago and stumbled upon a book that was like a light bulb for me. Hormones matter!

A basic understanding of the hormones would begin with the endocrine system- which is a series of 

What is the Endocrine system?

Endocrine System The endocrine system is a series of glands that produce and secrete hormones that the body uses for many functions. These control many different bodily functions, including:

  • Respiration
  • Metabolism
  • Reproduction
  • Sensory perception
  • Movement
  • Sexual development
  • Growth

What is the glands’ role in the endocrine system?

According to YourHormones.info, A gland is an organ that produces and releases substances that perform a specific function in the body. 

When talking about glands, there are two types: endocrine glands, which release chemicals that produce hormones into the bloodstream.  They are ductless and internal.  Then there are glands exocrine glands, which are sweat glands and lymph nodes.  They do not produce hormones, and they are released through ducts in our bodies to help regulate. These glands produce sweat, salivary, mammary, ceruminous, lacrimal, sebaceous, prostate, and mucous. For my post, I won’t go into detail, but I recommend researching these glands to see how your body operates effectively. 

Why do glands matter?

There are eight major endocrine glands, but I will focus on five glands in my workshop that play a crucial role in producing and developing your hormones.

  1. Pituitary gland 
  2. Thyroid
  3. Thymus, 
  4. Adrenal glands 
  5. Pancreas 

And the common link of these five glands is they play a crucial role in developing your hormones.

What are hormones?

Hormones are defined by Medlineplus.gov as chemicals that deliver messages throughout your entire body via the bloodstream. 

They send messages to different bodily functions.   These messages are delivered to your tissues and organs. Hormones are specific to the physical process they are responsible for regulating.   Only the cells that correspond with the particular hormone will respond and become activated when receiving your hormones’ signal. They’re like the command center for our body, and each hormone and gland has a specific role they play.

Hormones are very influential and highly reactive to the body. A minimal amount can create a significant response in the body. Hormones cannot be stored in the body and are continually being produced and released at the time of need, maintaining homeostasis or balance in the body. You must continuously maintain your endocrine system.  

Your body is always undergoing hormone regulation.  

For example, if your one hormones increase too much, the body may release hormones that are not needed to balance the increased hormones.  Hormone balancing is reliant on your body’s physical and mental function, so you need to be mindful of both.  Hormones and their responses work together. 

What is a hormone imbalance?

So your hormones are your body’s checks and balance.  Think of a domino effect. If you push on one, they all fall out of order.  When your body fails to keep your hormones at a regulated level or surpasses limits, then your hormones become imbalanced.  

Hormone imbalance can happen, no matter what age. For example, pediatric obesity is causing an increase in imbalanced reproductive hormones in our youth. That’s because disruptions in the endocrine system are causing our children’s hormones to react.

Because there are so many hormones that work together and are dependent on each other, it can cause various symptoms. 

Examples of the effects of hormone imbalances

For example, a woman with an estrogen and progesterone imbalance may experience hot flashes, weight gain, decreased bone density, and unwarranted fatigue.  Or men whose testosterone levels are imbalanced notice a decrease in sex drive or increase infertility.  

A more common imbalance in people is insulin imbalance, which will cause diabetes, frequent urination, unquenchable thirst, and muscle weakness. 

I remember I had a friend who was Type 1 diabetic and very thin. She had a hard time strength training due to muscle weakness when her insulin levels were off.  After my research and discovering the effects of insulin imbalance is muscle weakness, it made sense why my friend felt extreme weakness when her insulin levels were off.  I have to be honest; I thought it was an excuse to get out of strength training, but it was a genuine manifestation of her imbalanced insulin hormones.

Thyroid disease is becoming more prevalent in American culture. Many people are experiencing either underactive thyroid, which can cause hormonal imbalance.  If you have an underactive thyroid, you may gain weight that is hard to lose.  If you have an overactive thyroid, you could result in weight loss and hair loss.  The symptoms can and will vary based on how your thyroid reacts to hormonal imbalances.

What should you do if your hormones are imbalanced?

If you believe you have a hormone imbalance, set up an appointment and speak with your doctor. You can also seek the assistance of a local Functional Diagnostic Nutrition Practitioner in your area.  There is a directory at  www.bonesandhormones.com that may help you find one if you are unsure.

Make some changes to help your hormones.

You may need to consider your skincare or your household cleaning products. The food that you eat can all be endocrine disruptors that cause hormonal imbalances in the human body. 

The most natural way to combat imbalance is by eating a healthy diet and moving your body through exercise. Lowering your stress and getting adequate rest can be very useful in regulating and balancing hormones and any recommendations from a doctor.

Changing your diet to regulate your hormones

  • Nourish your body with fresh fruits and vegetables, whole grains, nuts, seeds, legumes, and lean proteins. Some people have found help in eating an all plant-based diet.
  • Reduce or eliminate processed foods such as chips, candy, cookies, white flour, and white sugar.  
  • Commit to an exercise program, and find someone to keep you accountable.  
  • Try to remove phthalates and synthetic chemicals from your hygiene and cleaning products.
  • Making lifestyle changes that reduce stress 
  • Getting enough rest and reducing chronic stress 

Honoring your temple and treating your body inside and out can help to alleviate symptoms of hormonal imbalances.

Check out my Understanding Your Hormones Workshop

 I am a NASM CPT and FNS, and I am not a doctor.  I cannot diagnose nor treat you, and you shouldn’t either. This workshop will inform you to go to your doctor with information to advocate for your wellness.  I hope that you can join me!

 

Managing your health will be beneficial toward helping to alleviate the symptoms of hormone imbalance.

Do you have questions about your hormone health?

 

 

 

 

Other Informational Sources I used:

http://www.fibromyalgiafortmyers.com/page171412.aspx

http://en.wikipedia.org/wiki/Hormone_imbalance

http://www.jovemedical.com/BHRT.html 

http://www.livestrong.com/article/220790-what-are-the-symptoms-of-hormonal-imbalance-in-men/

http://www.patientsmedical.com/healthaz/hormonalimbalance/default.aspx

http://diabetes.about.com/od/symptomsdiagnosis/p/Symptoms.htm

http://www.ehow.com/about_5243539_symptoms-thyroid-imbalance_.html

 

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7+ Fun Fitness Dates for Couples

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Updated: June 26, 2022

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Finding New Ways to Date your Spouse

Love is in the air. Well, at least that’s what the commercial said yesterday, and the thought of going on an expected date is so dull these days. I much rather enjoy a fit date with my love. Valentine’s isn’t our thing! Yes, we think love should be celebrated every day. Like most holidays, I appreciate the fact that there has been a National Holiday to remind people to show the one they love some extra special attention. After 17 years of marriage, dating can get old and dull. When we do things that bring us moving, we find we have a blast, lots of laughs, and memories that dinner and a movie just no longer compare.

Fitness Dates are Memorable

We’re not big on giving gifts to each other but asked me out on a fitness date, and I am ready to go. Although I love fresh-cut flowers, I have an expensive habit of buying those weekly when I go to the produce stand. I am not a big chocolate lover, and hanging out with all of the couples of South Jersey at dinner is not my idea of romance. My husband is my best friend, and I feel like life is too short of celebrating our love with dinner and a movie. I want to make memories! I much instead invest in moments than physical gifts. This year we decided to look for something active and fun to do as a couple.

Get Fit Together

Getting fit together is an excellent way to strengthen the bonds of your relationship. Some of our ideas are our inner kids screaming for some fun, and others are just things we would like to do together. Regardless of the activity, spending time together, challenging ourselves, and getting active is how we choose to spend this Valentine’s Day!

7 Fun Fitness Date Ideas

1. Bowling

Depending on what you’re trying to experience, bowling can be an easy, fun, fit date. That’s if you’re not snacking on fries and beer the entire time. It’s also an excellent way to share the fun with other couples. Whether it’s Duck Pin, Black Light, or Turbo Bowling, I’m sure there be less of a wait on Valentine’s Day.

2. Skating

Oh yeah, old-school four-wheel style, right? Or you can strap on the Rollerblades and reminisce about middle school! At least, those were my memories. Skating is an excellent and fun way to get fit together, and you don’t have the awkward search for a partner for the couple’s skate. This is actually what we chose to do this year for Valentine’s Day. I think it will be a blast from the past and a memory of that one Valentine’s we went to the skating rink and was the oldest couple on the floor. Haha

3. Dance Lesson

Believe it or not, this was my husband’s idea. We have flirted with the notion of taking Salsa lessons, and there is a studio on his way that offers Couples Salsa classes. What a fun way to let loose, get uncomfortable and learn something new. Who knows, maybe one-day Dancing with the Stars will be calling and will be ready. Likely not, but anything possible, right?

4. Hiking

We tried hiking together for the first time at the end of last fall. It’s something we will be adding to our dates. It was peaceful to be in nature together. We got time to talk disconnected. There were even moments of mutual silence that were nice too. Moving and being outdoors was a great away from the world we needed for a few hours. It was also cool to see my husband’s adventurous side. Ordinarily, he’s a pretty go-with-the-flow no, risk kind of guy. While hiking, he surprised me with “Let’s check this out…” or, “Do you want to see what’s in there?” I’ve never really seen my husband in that manner.
The two of us enjoyed our time and even got lost for a few hours in the “wilderness.” We are already looking into places to try this Spring and summer. I got a few waterfalls picked out, so I’m excited to explore more with my Love.

5. Biking

I love how in Urban Cities you can rent bikes for the day. Before Philly decided to embrace winter, we had talked about renting a bike and taking a tour of Philadelphia via Bicycle. We’re not a cyclist, so this would be a fun, active date for us to try. Something that is now on the list of the Spring. If you’re in an area where you can get outside with your love, do it! Enjoy your local area on two wheels.

6. One on One Basketball

Guess who’s a suggestion this was(for those who don’t know, my husband is a Basketball Coach and Private Basketball trainer). Although I make a great cheerleader and basketball mom, it’s not my favorite sport. My husband has been trying to get me to play ball with him for years. Embracing the idea of trying something new, I think this would be a perfect date for him to teach me his passion. This could apply to any sport your partner enjoys and would love to show you.

7. Wall Rock Climbing

I know this is not new, but neither of us has ever tried it other than at the playground, and I think it would be a fun adventure.

A few more Fitness Date ideas

Then there’s the classics mini-golf, monster golf, or golf, ballroom dancing, aerial yoga, cross-fit, an evening stroll, Chip and Putt, running, kickboxing, paintball, batting cages, and indoor or outdoor skydiving. There are so many options. Once you start thinking, let’s move on to our date instead of sitting and watching.

Fitness dates make a memorable Valentine’s Day.

The endorphins released from the physical activity and your hormonal attraction make for a memorable romantic date this Valentine’s day! Marriage is an important relationship in the Christian faith, and we believe it should be nurtured every day of the year.

“If we believe Jesus’ words that husband and wife are one flesh, then doesn’t it make sense that this “one flesh” should spur itself on toward health and fitness?” Diana Anderson-Tyler

Fitness Dates are bonding opportunities.

Life can be stressful, and the enemy attacks our marriages and bodies. Why don’t we fight them back together? What’s a physical activity you and your love like to do? Any more suggestions for fit dates?

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Turkey Sausage, Kale & Quinoa Soup

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Updated: January 24, 2022

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I love soup! I always have, and as soon as I feel my first brisk wind, it gives me an excuse to make a pot of soup. I think four soups are the master (actually five, but I don’t count Chicken Noodle). My favorite soup is probably Vegetable Minestrone, and it is so easy! I also am a big fan of Cream of Mushroom, and I make it from scratch with a mushroom mix every Thanksgiving.

Soup is really easy and has nutritional benefits

Soup is a great way to get protein and other nutrients and it is super easy to make.  Chopping skills are required but for the most part, soup is probably one of the easiest things to make in the kitchen. You don’t have to watch over it and you can make plenty and freeze it for later.   You can sneak in vegetables for picky eaters by pureeing them and it makes for an easy comforting meal.

My top 2 of my four masterpieces are my Butternut Squash Soup and my Turkey Sausage, Kale & Quinoa Soup those I always have a bowl worth in the freezer all winter long. I make them probably every other week. Well, it’s artic in Jersey (I am exaggerating for those of you who actually live in Arctic chills) I am not a fan of the cold, and soup can be healthy comfort food. You can make it in the Crockpot, Instapot, or pot on the stove. This is a Crockpot recipe but follows the same: Turkey Sausage, Kale & Quinoa Soup; it’s super easy, satisfying, and healthy. This can be made in minutes in the Instant Pot and it’s will taste as it slow-cooked for hours.

Why Kale?

Because Kale is has so many nutritional benefits such as:

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.

Another great thing about this is it’s gluten-free, which, as I have blogged about before, is a diet that my family has adopted. Check out my post about Gluten-Free Lifestyle and reasons.  We’ve noticed improvements in seasonal allergies, skin breakouts, and digestion and have pretty much adopted removing wheat from our diet. It began when I discovered my wheat allergy (not gluten) from a skin prick allergy test. As I pursued a gluten-free lifestyle, I kind of transitioned my family. Now, two of my girls and my husband will not turn down pizza or gluten when out in about, but at home, we eat gluten-free. I use quinoa often to replace pasta and even have you tried my 4 Ingredient Gluten-Free pizza crust?

 

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Turkey Sausage, Kale & Quinoa Soup

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour, 20 minutes

Serving Size: 8

Ingredients

  • 3- Containers of the Pacific Organic Low Sodium Chicken Broth  32 oz.
  • 28 oz. of Whole Peeled Tomatoes (I can my garden tomatoes all summer long but by the mid winter these things are gone and we are eating out of the can. When I do use Muir Glen Organic Whole Peeled Plum Tomatoes)
  • 1 cups of diced onions
  • 6 cloves of garlic minced
  • 1.25 lbs of Sweet Italian Turkey Sausage
  • 4 cups of chopped Kale
  • 2 cups of Quinoa
  • Fresh Sage ~2-3 tbsp.
  • Fresh Rosemary ~2-3 tbsp
  • Fresh Oregano ~2-3 tbsp
  • Fresh Thyme ~2-3 tbsp
  • Pepper ~2 tsp
  • Salt to taste

Instructions

  1. Directions: Slow Cooker
  2. 1. Brown the Turkey Sausage
  3. 2. Place all ingredients and browned Turkey Sausage in Crock pot on High Let cook for 2-3 hours.
  4. On the Pot
  5. 1.Brown the Turkey Sausage
  6. 2. Place all ingredients  and browned Turkey Sausage in  Crock pot on let simmer  for 40 minute-1 hour.

Notes

Nutrition Facts   16 Servings Amount Per Serving 2 cup per serving Calories                                    163.3 Total Fat                                     4.5 g Saturated Fat                           1.0 g Polyunsaturated Fat             0.1 g Monounsaturated Fat          0.0 g Cholesterol                            23.4 mg Sodium                                350.3 mg Potassium                             74.8 mg Total Carbohydrate           19.4 g Dietary Fiber                        2.7 g Sugars                                    2.2 g Protein                                 11.0 g Vitamin A                           59.3 % Vitamin B-                        120.0 % Vitamin B-                         62.3 % Vitamin C                          40.1 % Calcium                               7.8 % Copper                                 2.5 % Folate                                   1.3 % Iron                                     17.1 % Magnesium                        1.5 % Manganese                        6.5 % Niacin                                 0.8 % Pantothenic Acid             0.3 % Phosphorus                        1.0 % Riboflavin                           1.3 % Selenium                             0.3 % Thiamin                               1.3 % Zinc                                       0.5 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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I hope your family enjoys the soups as much as mine does!

What is your favorite quick and easy soup?

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The best sports bra for women with a small chest

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Updated: January 19, 2022

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the best sports bra for women with a small chest

I am a Handful AmBADASSador. In this post, I have included an affiliate link 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

Finding Flattering Sports Bras for women with a small chest

I have found the best sports bra for a small chest. Finding a sports bra can be hard whether you have a small chest or large can be challenging. Sports bras have come a long way, but not all styles work for all sizes. We all come in different shapes and body types. Thank God! And we all have to embrace what we got!  Although, many women focus on creating this idea of how they should look.  But even if we all looked like that perfect person, we would all be different because we all have different opinions.  After years of transforming my body from the inside out. I have come to accept what I was once teased for, like my forehead, which cruel boys would call “five head,” or my nose, butt, and a small chest.  Childhood bullies can really define people’s adult insecurities.  I’m not sure when I grew to accept these things, but I remember years of wanting something I didn’t have until I became grateful for what I got.

Finding a Sports bra after weight loss

My weight loss journey started with the intention to change my body because I knew I wasn’t in the body I was meant to be in.  I didn’t want to struggle to walk up the stairs. I wanted to have more energy. My vain pursuits changed from getting skinny to honoring my temple, and it is now to be strong in the Lord and physically strong. I am also mentally stronger than I was and more confident in the skin that I am in. I know I will never look perfect, but I no longer want to look like someone else. I’m okay with what God has given me.  This journey has helped me to become grateful for my body and all of its imperfections and strengths. This body that has endured hard things in life fallen but didn’t break and turned to God to pick it all back up again.  When you see yourself, how God sees you, you’re okay with your small boobs and big booty because that is how God made you.

God made me perfectly imperfect, but not all bras embrace small chested women. Don’t get me wrong, I would have been happy keeping the boobs and losing them everywhere else, but that is not the body that was meant for me, especially after nursing my babies. (I blame my middle, in particular; she was one hungry girl and born at 9lbs. There’s no turning back from that). Finding a bra that flatters my boobs and not flattens what is left is hard to find in a sports bra for women with a small chest.

Finding a sports bra for women with a small chest

I found Handful bras on Instagram through an Influencer I follow @thefitfork. She inspires me to actively fulfill my desire to age and is my goal not in body type but her outlook on life. She is funny, focused, fit, and friendly.  I’ve got focused down. I am still working on the others.  I am always amazed at how Jennifer of The Fit Fork does amazing exercises and poses, always rocking her Handful bra.  And her boobs look great!  When I got my first Handful bra, I remember it’s in my first favorite color (my second would be glitter), Kelly Green Y-Back Bra.  Something about green makes me happy, and it made my boobs look so good.  It was comfortable and easy to take on, and I was hooked. Every sale, every clearance, I was ordering a Handful bra for myself or my daughters. They love them too, especially my middle, who is thirteen and prefers sports bras over bras.

best bra for women with small chest

Handful amBADASSador

This year, I was asked to represent the Handful bra, and it was an unforeseen blessing.  Not only are their bras comfortable, but they have been one of the best companies I have ever worked for.  Handful Bra not only supporting women with their bras. They are supporting women with cancer care, entrepreneurship, business, and relationships. I always shared my love for this company even before I was an ambassador.  On Fit Black Queens’ Podcast Season 1,

Look at God!  Months later, they asked me to be an ambassador. God gets all the praise and glory.  Handful bra has supported my endeavors like the Fit Black Queens IGTV Takeover on their channel.

 

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The Handful bra is the most comfortable bras for women with a small chest.

Handful bras are so comfortable. It truly feels like you’re not wearing a bra, and your boobs look amazing, but I prefer them for comfort overall.  Even their leggings feel like butter. The material they use is wicking and very soft.  The styles are so cute.  I’ve tried them all, and there is only one that I didn’t like.  The removable cups are labeled left and right so you know which can easily be added to your sports bras.  You can stack them or remove them, and they don’t bunch and twist. Even the removable cups are also made well with reinforced stitching outside, so the layers don’t come apart like other sports bra removable cups I have owned.

They have various styles, colors, and prints, and I have tried every style Handful carries.  I love them all except for their The Zen and Now. It just didn’t fit my body well, and the band was too tight for my broad back. Wearing the Zen and Now was not the same experiences I had with the Adjustable Bra, the Closer, the Y-Back, the Double-Down, Bound and Determined, and the Fav. I think it’s only fair to share my experience with each Bra.

Best bra for small chest

The Double Down Bra Handful bra is the best bra for the small chest. I can imagine all sizes would appreciate this bra. Its extra-wide band doesn’t dig into your side.  It’s supportive, and you don’t have to constantly pull it down, which most sports bra ride up on a small chest. It makes these little girls look good. I love the extra-wide band and double straps. It stays put and is very supportive. Handful also has great colors and prints. I have the Double Down in Purple Reign seen below and Booya Black.  If you want to check them out, use my code FAITHFUELED to receive a discount.

comfortable bra for women with small chest

A most comfortable bra for small chest

The Adjustable bra from Handful is the most comfortable bra I own. I love the ease of how this bra goes on and off, and it is so comfortable. Once you put it on, you’re not constantly adjusting it, but what makes it adjustable are the straps. You can do cross back, halter, or spaghetti straps.  I’m not a fan of halter tops; I don’t particularly appreciate how they feel of things on the back of my neck, so I usually keep it crossed or in spaghetti straps for certain tanks.

supportive sports bra for women with small chest

Best fitting bra for small chest

I love the Y-Back from Handful. It was my first Handful bra, and I feel it fits me the best.  It easily comes off and on and holds you up in all the right places. The Handful Y-Back bra is the best fitting bra for women with a small chest.  My daughters and I both prefer the Y-back because we love the way it fits.  It’s awful after a sweat session wrestling to take off a sweaty sports bra.

Most supportive bra for women with a small chest

If you prefer a zip front sports bra, you want to get the Closer bra from Handful.  Once you zip it up, the mesh top looks are cute, and you know that you can do any activity and your boobs are staying in place.  This is my box jump, jumping jack-friendly bra, and you look good while you’re doing it.  It also has clips, so by chance your zipper falls, you’re still protected.  I love the way this bra looks and feels.  It’s what I wear for HIIT workouts or something that involves a lot of movement.

Most stylish bra for small chest

 

When the Fav bra from Handful first came out. I immediately dismissed it.  I thought, “These itty bitties aren’t going to look good in that bra.” I thought it was too open in the chest, and I wasn’t going to fill out the bra.  It would probably gap or look weird. I was encouraged to give it a try, and I was completely wrong. I love the Fav bra from Handful. It’s so cute, and I love it in this print Glass Ceiling.  No matter your size or shape. Handful has a bra that will make you feel confident and feel supported. I wouldn’t wear it for a HIIT workout, but I would feel comfortable doing pilates with this bra.

 

I also like the Bound and Determined bra from Handful! It’s another stylish bra but with more support. You can do any workout in this bra.  I especially love how low it sits on my chest.  I have it in several prints.  This style looks so cute and keeps you fully covered.

Handful bra is the best bra for women with a small chest.

I have loved Handful bras for years, and my daughters do too.  It’s the only sports bra that we wear. What I really love is their heart and how they support women.  Handful bra gives 12.5% of revenue from their Battle Cry Pink bras year-round to YSC® (Young Survival Coalition) in recognition of the 1 in 8 women (12.5%) who will be diagnosed with breast cancer in their lifetime. They also give cancer patients a lifetime 30% discount on their bras.  I am beyond blessed to be partnered with Handful, and I am honored to represent them.

They also are advocates and allies for diversity and inclusion.  Their campaigns include all body shapes and sizes, and they are one of the best companies I have ever represented. I truly feel like I am part of the Handful family.  They are always commenting and supporting me.

If you want to give them a try the best sports bra for a small chest, use my code FAITHFUELED to let them know I sent you and receive a 15% discount. Like me, I am sure you will love all the styles and fit.

 

Do you have a hard time finding sports bras for small chests?

 

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