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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Intermittent Fasting Lowdown

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Updated: June 26, 2022

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My Full Disclosure Policy

Intermittent fasting has been pivotal in my weight loss.

I have a confession I haven’t been 100% forthright in my weight loss journey. For about ten months, I have been intermittent fasting. When people ask me how I lost 70 lbs, I always say it was through Pray, Eat Well and Exercise. It never occurred to me that Intermittent fasting had something to do with it, but looking back, it probably has helped me tremendously. It wasn’t until I talked to someone about how I intermittent fast, and she said, “Well, De, that sounds like your secret formula.” I never thought of it like that because, at this point, it’s second nature. I have been doing it for almost a year now.  

Intermittent fasting is an eating pattern that alternates through fasting and feasting periods. Fasting has been practiced since Biblical days, and now modern-day science can give you a definition of the benefits of this longtime practice. It is also prevalent in the Fitness and Health Industry, and now there is a resurgence of people fasting other than for Biblical purposes.

According to the National Institute of Health, there are so many benefits to fasting:

  • Reduces inflammation. Inflammation can have some adverse effects on the body. It’s the way your body responds to outside threats like stress, infection, or toxic chemicals. An overreaction can cause your body to “fight” itself, leading to chronic diseases, among other things. Fasting has been
  • Optimize energy metabolism- your body uses what it has more efficiently during fasting.
  • Bolster brain function. According to a National Institute of Health Study, “The behavioral responses to Intermittent Fasting are associated with increased synaptic plasticity and increased the production of new neurons from neural stem cells” (Lee et al., 2002). Meaning your brain sends signal better and creates new signals more often.
  • Protects against diabetes, cancers, heart disease. There have been studies that intermittent fasting during chemotherapy has helped reduce cancer patients’ toxicity levels and improve their health during treatment. (Lee et al., 2012).
  • Protects against neurodegeneration (such as Alzheimer’s). When fasting, your body will utilize fatty acids for energy; meanwhile, your brain uses ketone, amino acids, and other free fatty acids. Studies show that “a human can survive for 30 or more days in the absence of food.” It has also been hypothesized that the process of Ketolysis that happens during prolonged fasting has improved the aging process and positively affected mice with Alzheimer’s disease.
  • Reduces obesity, hypertension, asthma, and rheumatoid arthritis.
  • Fasting has the potential to delay aging 

How do I do it?

You’re going to find a lot of different methods. Everyone has the secret sauce, but you can fast too if you follow common sense. Three intermittent fasting methods can be found with lots of different names and variations, but I will give you the fundamentals.

The controversial 5:2 Method: You eat your calorie regimen for five days, but you eat 500-600 calories for two days consecutively.

There is the 16/8 Method:  This method was popularized by Leangains and has been called “Leangains protocol”; You do a 16 hour fast and then an 8-hour feast or eating period.

The Eat-Stop-Eat Method: When you feast, you fast for 24 hours 1-2 times per week. It’s usually dinner to dinner, so you have overnight, but it’s still hard to withstand food for 24 hours.

I do a combination of the 12/16/8 method and Eat Stop Eat Method. It doesn’t sound evident but like anything, once you’ve been doing it for so long becomes second nature. I do a 12 hour fast daily; the kitchen curfew is 8:30 pm (which is late), and then I don’t resume eating till after 8:30 am. On arm days, I typically do a 16 hour fast. I will do kitchen curfew at 8:30 pm and then eat the next day at 12:30p. On Sundays, I usually do a stop by to eat. From Saturday dinner time to Sunday dinner time, I fast. I’m not going to lie; first, it was crazy hard, but now I don’t have an appetite until dinner Sunday. I don’t usually do anything other than Church and nap. It’s a beautiful day to relax, fast, and worship.

Why do I do it?

When I fast, I feel better, and I have more energy. I am not snacking all day, and it’s easier to hit my macros in my 8-12 hour feasting span. I plan fewer meals, and they are more massive and more nutrient-dense to get all that I need. Having lots of small meals has me in the mindset of continually nibbling, and I need to sit and eat meals. If not, I end up biting more than I intended. It helps boost my metabolism while I am eating for my goals. I have found it very useful in my weight loss journey and contributed it to my belly fat loss.

Should you do it?

If you are currently underweight or have a history of eating disorders, I would not recommend fasting. If you want to try another approach to your nutrition and how you eat, I would try it for a week and see if it makes a difference. Try it longer to have a lasting effect. It’s really up to you, but I would inform myself before “joining a challenge.” The most adverse side effect of intermittent fasting is hunger. Other than that, it is beneficial unless you have a preexisting condition that prolonged fasting would affect, such as diabetes. With any nutrition program, you should consult your doctor first. Also, intermittent fasting will not replace getting prayer, rest, exercise, and eating nutrient-dense food. This is in addition to your existing exercise routine.

Where do you begin?

Begin with a 12 hour fast for at least three days a week and graduate as it gets easier. Nothing crazy stop eating at a specific time every night and don’t begin again until 12 hours later. I would also encourage you to drink up your water during this time. It will help you with cravings and meet your hydration needs. It’s that simple. The more complicated it, the less efficiently it is adapted. You’ll know when you’re ready to try other methods of intermittent fasting.

Some basic considerations:

  • While fasting, it is okay to drink water, coffee, tea, and no sugar beverages. I like to start my days off with BulletProof coffee, Organic Coffee, 1 Tbsp. Coconut Oil, 1 Scoop of Vital Proteins Collagen, and a little Cinnamon or Chai Spice Mix I don’t do Protein Shakes, Meal Supplements, or Dairy Products while fasting.
  • I thought breakfast was the most important meal of the day, and it should not be skipped. Breakfast is essential, but the positive effects of fasting on your body supersede the impact of well-balanced lunch.
  • Should I take supplements or medications while fasting? Most supplements and medications recommend consuming a meal because they are fat-soluble. Of course, consult a physician, but you should probably wait until you resume eating to take your supplements and medications.
  • Suppose you work out early in the morning and are concerned about the fasted workouts found. There has been lots of research on the benefits of fasted exercise. I also recommend Branch Chain Amino Acids or BCAAs to drink before or during your workout. Use code FAITHFUELED to get 20% off.

 

  • I don’t want to lose my muscle gains. Muscle gains are from proper protein intake. During your feasting time, you should ensure you are getting the appropriate amount of protein to nurture muscle growth and prevent loss. Studies show that intermittent fasting will result in less muscle loss than if you restrict your caloric intake.
  • I don’t want to get Metabolic Damage from fasting and slow down my metabolism. GRR! Another lack of research is going around. I’m not sure if it’s to scare women or people don’t check their facts but short-term quick boost metabolism. It’s fasting for long periods of over three days that can cause damage and a suppressed metabolism.

Here are 5 Do’s and Don’ts of fasting!

http://https://youtu.be/dvqJbP2gYks

 

Have you ever intermittent fasting?

 

 

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What does foam rolling do?

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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.

 

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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Easy, quick healthy family meals

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Updated: January 9, 2022

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This is a sponsored post from Perdue Farms, although I am compensated for this post. My thoughts are my own. My Full Disclosure Policy

Planning family meals made easy.

When I meal planned family-friendly dinners consistently, we saved money, ate better, and spent more time connecting. I am reflecting and looking back on what I want to change in the New Year. I want to go back to having family meals together with work, sports, and extracurricular schedules. It’s hard to make time for family dinners like when the girls were little. Family dinners are less effort when the meals are planned, and I have all the ingredients. Perdue Farms Easy gathering Bundle Box inspired me to get back into meal planning.  

how to meal plan family meals in 30 days

I used to do and want to begin again is meal planning for 30 days. It helps me budget better and makes shopping much more manageable. Having a variety of options and all the ingredients makes me want to cook more. It’s the prepping and planning that I don’t like, but I love to make a delicious meal.  

How do you plan family meals for 30 days?

I found it very easy to plan 30 different meals for the family if you get them involved. I make a list with three columns. One for the divas, one for my husband, and one for me with ten spaces to fill their favorite meal. It’s that simple, and I find they rarely duplicate, but if they do, it’s 30 days, and a family fave it will get eaten anyway. The goal is to have a variety and make something that everyone will eat.  

Perdue Farms Easy Gathering Bundle Box

I recently tried Perdue Farm Easy Gathering Bundle, a new meat subscription box from Perdue Farms. You can have a variety of meats shipped directly to your door. Ready to be placed in your freezer or thawed and cooked. It made meal planning even easier because I didn’t have to do the shopping. 

Where can you get organic chicken and premium meat for family meals?

Since attending Shift Con, I have been trying to make sustainable efforts and eat organic meat. With Perdue Farms Easy Gathering Bundle Box, I can do both. Perdue Farms does not raise chicken conventionally and work with small local farmers. The box was fully recyclable, and all the products were encased in brown recyclable paper and not plastic.  

Easy Family Meals you can make in under 20 minutes.

Adding the Perdue Farms Easy Gathering Bundle box to my monthly meal plan was easy. I made some of our family favorites. I was highlighting my husband and my diva’s three favorites. One meal was a tie! My husband loved the Pulled Pork Sliders on Gluten-Free Ciabatta Rolls with Apple Coleslaw, Sweet Potato Fries, and Salad. This was an easy three-ingredient hit!! 

Niman Ranch Barbeque Pulled Pork Sliders with Apple Coleslaw

easy family friendly dinner

Perdue Farms Herbed Olive Oil with Roasted Garlic and Sea Salt wings

Lailah’s Favorite was the Herbed Olive Oil with Roasted Garlic and Sea Salt wings, Broccoli, and Cauliflower Rice. This is another easy three-ingredient meal nourishing, tasty, and easy to make. Perdue Farms Easy Gathering Box made this super simple with their pre-seasoned Herbed Olive Oil with Roasted Garlic and Sea Salt wings. This was simple. I made steamed Broccoli, my kid’s Favorite, and added riced cauliflower rice. Simple, easy meal healthy, and nutritious meal. It doesn’t have to be complicated to eat healthily, especially when you are always on the go.

 

Niman Ranch Kielbasa Stir-Fry

Niman Ranch Kielbasa Stir-Fry is Kyhia and Milah’s Favorite. It’s one of my favorite meals to cook because it takes about 20 minutes. It’s so easy and a healthier option when we need a meal quickly in the evenings.

This meal is a plate cleaner with the family, and it’s easy to make. Even if you’re not the best cook, you can’t mess this one up. Add seasonings like oregano, basil, or Italian Seasoning, and dinner is ready. You can add a few Niman Ranch Uncured Kielbasa to your Perdue Farm Easy Gathering  Bundle Box. You get to choose what meats you want to be delivered directly to your door.

Eating well doesn’t have to take time with the right ingredients. With your Perdue Farms Bundle box delivered right to your door. Just add some healthy sides, and you quickly have family-friendly meals without having to stop at a drive-thru. We’re going to spend more time at our dining room table. I am saved some grocery shopping, and it’s a great way to switch up some of our favorite meal rotations. I can’t wait to see what comes in my next Perdue FarmsBundle box.   Family meals are coming back in the Bolton home and I am going to make my life easier with the Perdue Farms Easy Gathering Box and planning my meals.

Have you ever tried a food subscription box before? Check out the link to get your own Perdue Farms Bundle Box.

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