What does foam rolling do?

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Updated: January 9, 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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30 Days Plank Challenge of Praise

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Updated: March 31, 2020

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Declaring Gratitude

Call me crazy, but I think we need a 30-day plank challenge? I have so much to be grateful for at the moment!  It depends on how I look at things. Counting my blessings can add up quickly.  This month I want to focus on the good and not the bad.  What I have instead of what I want and see how that changes the perspective of being at home for the next 30 days.  So, would you join me in Praise and gratitude for a 30-day plank challenge? This isn’t your ordinary 30-day plank challenge. It’s a Biblical one; I want to meditate on a different verse in the Bible that expresses gratitude for 60 seconds a day.  I will be sharing my 60 seconds somehow some way, so follow me on Instagram, Facebook, and Twitter.  I would love to share your gratitude, so TAG ME @Faithfueledmom on all three platforms and hashtag #plankful. I’ll be following and cheering for you.  The year 2020 has been challenging, and some days are harder to express gratitude than others. Let’s be intentional and shout His Praise.  Are you in?

The last month has been emotionally draining and hard. I’m not going to lie. This girl’s mental strength has wavered a few days.  Anxiety has crept in on occasion because I’ve been allowing myself to rely on myself. Old habits die hard.  Many people are struggling with their faith and mental health, but I have learned many things throughout the seasons.

Now more than ever, we must praise and be grateful.

Rejoice Always 1 Thessalonians 5:16

This is one of the shortest commands in the Bible because it is a command by God, which means it is achievable.  So, it’s a win-win situation in my eyes. We can always rejoice no matter what the circumstances. Let’s do it?!

Bad Habits Die Hard

When I run on my own, I grow weary. I KNOW better and know that relying on my strength, know-how, and provision will last for a moment. God has shown me some amazing things in my life when I give them to Him! Notably, through this pandemic.  God has shown up in my family’s lives more significant than ever before, so I know that God is still good.  

I also have too much going on; Way too much and when your “still” (whether intended or forced by global pandemic)  time to catch up with God makes brings a new perspective.

 

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To say God hadn’t warned me would also be a lie. I knew what I was doing it as I am very capable of saying, “No.” When God would say, “slow down.” I’d say, “okay, just after this one thing.”

When God said, “Ask me?” I’d say, “Sure, but let me see if this works first,” and here I am ending the first quarter of 2020 forced to be still and to come to Him. Spent, warn, lost, and like the knucklehead I can be, finally listening.

Different Reaction

This time it’s different. I am no longer like, “Why, Lord?” I have yet to say that, but before that would have been my first go-to. Although, I fell back into old habits. One thing that has changed is my strength in the Lord. I am lost, but I am lost in the right direction. I know the burden is too high, so I know I must give it to God. Even though I was disobedient, God did not turn His back on me but persistently reminded me to lean on Him.  I also am now fully aware and have experienced an unconditionally loving Father who will never leave nor forsake me. I can turn to Him anytime and seek His grace, mercy, love, and guidance. I will continue to grow. God will continue to prune me.

Sinner saved by grace

I felt led to share because I am not a perfect Christian. I am one of those who knows that my sinful nature will always take over my second nature to be obedient to God. I struggle with physical, spiritual, and mental disciplines and aspire to be a Light for Him. So, if my transparency leads someone to His kingdom, it’s the least I can do. Plus, I am not a fan of the idea of perfection. It’s way too hard to live up also.  There was only one perfect person to walk in this world. So here I am. 

“But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.” 2 Corinthians 12:9 NIV

I feel sharing that I too struggle with my faith walk. I think it’s great to see the highlight reel of life. To see how good it could be, but let’s not forget and live in reality. We all struggle; that’s why we need God, and we are also supposed to hold each other accountable.

“Brethren, even if anyone is caught in any trespass, you who are spiritual, restore such a one in a spirit of gentleness; each one looking to yourself, so that you too will not be tempted. Bear one another’s burdens, and thereby fulfill the law of Christ.” Galatians 6:1-2 NASB

You can’t hold someone accountable if they don’t tell you. It’s also an opportunity to help someone else grow or relate. The facade of perfection has to stop. Because what are we genuinely seeking? Unless it’s to be more like Jesus, it is all in vain.

30-Day Plank Challenge

So, I am giving all the things to Jesus this second quarter and seeing where that takes me. At least hoping it gets me through the next month of self-quarantine, social distancing, or whatever you want to call it.  I am going to give it my best try. I’ve done it in the past, and He has always surpassed my expectations or anything that I could have done on my own.

“Come to me, all you who are weary and burdened, and I will give you rest. Matt 11:28

 

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30-Days Thanks Challenge

I am also doing a Challenge in April! I am beginning Easter Sunday and through the entire month of April!

Each day I will be planking for 60 seconds and saying, “Thank you, God!” For the little and the big things.  Each day while planking, I will be reciting or meditating Scripture!  

I want to invite you to join me? There is nothing to gain but a grateful perspective.  Connecting with each other online in a time when we can’t connect in person.  Encouraging each other through Praise and planks.  We did a plank “talk” challenge in Bibles and Bootcamps. Most of the women chose to meditate and recite their favorite ScriptureScripture.  All were shocked at how much longer they held the plank with ScriptureScripture. We call them “Power Verse” in #BibleAndBootcamps

One day I was thinking about how amazing it would be to see women expressing gratitude to God; then, planking came to mind-not because it rhymes with Thanks.  I just thought of my Beauties and how powerful it would be to see people praising God and thanking Him while planking.

Will you join me in the 30-Day Plank Challenge?

Join my Facebook Group. I will be going LIVE daily with my plank challenge, and hopefully, you will join me.  Even if you do it privately on your own, I have some verses for you to use in your meditation.  If you do want to join me merely post on whatever Social Media platform you like (I will be on Facebook, Instagram, and Twitter) and use and follow the hashtag #PraisePlank,  I will be watching and praising with you!! Also, TAG me in your stories, and I will share your Praise.  I can’t wait to spend the month Praising God for His goodness!!

Can you be grateful even with a little bit?

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God is still good.

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Updated: February 11, 2022

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God is still good.

This has been a whirlwind experience for the last few weeks. Something we could relate to things we read in history classes or experiences our older family members have told us.  Now its something that one day we will recount for ourselves.  This is week 3 for me of being self-quarantined and yesterday I think my anxiety began to get the best of me. Then I was reminded as soon as woke up this morning that God is still good.  No matter what the circumstances look like He is faithful and answers prayers.  “From the big to the small He listens to them all” and He answers them in His own way.

The Power of Prayer

A little over a week ago, I received a message that a dear friend of mine was in a medically induced coma from complications from the COVID 19.  I immediately began praying for this woman of worship to be spared and to use this for HIs glory.  She sings praise and worship at our Church.  My friend is the bubbliest, kind-hearted, transparent and cheerful woman.  I look forward to her pinch and greeting every Sunday as she exits the stage from singing worship and praise.  God is still good. Despite the intubation, COVID 19. My friend is well.  My prayers were answered. I spoke to her today and she shared with me her call to share her testimony.  God is still good.

Let them shout for joy and rejoice, who favor my vindication; And let them say continually, “The LORD be magnified, Who delights in the prosperity of His servant. Psalm 35:27

I was an Unbeliever

For some, it may be hard to believe in God, or believe that He is still good when you are looking at your current circumstances.  When you’re counting your blessings it’s a different vision. When you’re seeing that someone is working for your good on the things that you can’t control.  That someone our God wants more for you than you can even imagine. For many years I intentionally did not know the Lord.  I had no interest in hearing about Him and I lived life on my terms. Until I couldn’t run it on my own any longer.  Through my circumstances, I turned to Jesus and I haven’t turned back.  I’ve misstepped, fallen from grace way too many times but I know there is an unconditional Iove I get with Jesus.

 

 

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My Faith has changed me

Beats the conditions that people place on you daily.  There is no grace for missteps, there is no forgiveness for falls from grace.  The judgment that I thought God was placing on me was the torment that the world has shown me.  I still have a hard time trusting people but I place all my trust in Jesus. Even if life doesn’t reflect what I want to see at the moment.  Just like my weight loss journey I have been on both sides fat and fit.  In my faith journey, I have traveled both rides unfaithful and faithful.  And I can tell you that life without the hope in Jesus is a struggle and dark place. Every day our world is changing but I know it is my faith that believes this is all for my good.  That we will come out better than we started and yep, God is still good.

Coping with Mental Health

I can’t imagine mentally where I would be if I didn’t have the peace and comfort I have in my faith. That I  know despite what I see today that God is still good, He is always acting on my behalf and when this is all said and done His glory will be shown.  My only hope that during this time of darkness, disparity, anxiety, and angst that I can be a Light leading to Him.  So, I hope that this message comes to you to encourage you. Since my renewed faith I still have moments of worry but the more I pray the less I worry.  Anxiety is worrying about things you can’t control and COVID-19 is uncontrollable.  That is why it has led to daily changes in procedure, protocol, and our lifestyles.  If everything keeps changing anxiety ensues.  That’s why I think I find so much peace in my faith it remains, unwavering, and unchanging.  Something foundational or solid to hold on during times of uncertainty.

Be Still and Catch Up

We have no idea what tomorrow brings but remember God is still good.  If you do not know God. He doesn’t care who you are? What you’ve done? He already knows everything about you. Despite all that you see is wrong, regardless of our brokenness, wrongful deeds, awful thoughts. Jesus died for you even knowing that there will be some who will never accept Him. Now more than ever if you have no hope, maybe get to know Jesus a little more.  If it’s been a while, like I was, He’s been waiting to catch up.  If you always believed and followed now more than ever we need you, Sis, to pray for our world, pray for our leaders and pray for our lost.

Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.” Deuturonomy 31:6

How I am helping during COVID-19

We are called to be a Light when it’s dark. It’s time to rise up soldiers!  I pray during this time that you be well and be still.  During these times if you feel that you cannot help because you have to stay inside know that there is power in prayer.  This is also a great time to work on our first ministries, our families.  I’m going to be hanging with my peeps which I am blessed to enjoy their company. Let’s strengthen our bonds, hide the word in our children’s heart and restore the balance of work and play.  Let’s love on one another, and cling to God for provision.  We can come out of this stronger with God who gives us our strength.

 

Every day I am praying for this world I hope you will join me. Be well, be blessed and be safe.  God is still good.

How are you doing? How can I pray for you?

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Three Lifestyle Changes I’ve Made this week

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Updated: March 26, 2020

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Changing my routine in 2020

Within the last few weeks, I have had to embrace lifestyle changes very quickly and almost daily. This year has been every event full.  I’m not sure if it’s been because of all the events in the last three months of life is just busy. Up until a few weeks ago, I was in my routine. Training my clients and prepping for my fitness competition. I had no time for embracing anything new or different.  Rewind to present days and we are in this surreal time of life.  One minute we feel we have things in control to the next changing everything we’ve previously done.  All within minutes changing day today.  We are living in unpredictable times meaning that the routines that we have become accustomed to day in and day out are being disrupted. 

To embrace change, you have to like what you are doing differently more than you did before. Within the last few weeks, our world has been inflicted with a pandemic. Every day feel we are adjusting to a new normal. Many people are reflecting and making lifestyle changes. I included and the Fit Black Queens Podcast.

Fit Black Queens Podcast

In February, a group of Fit Friends and I started a Podcast.  It was a little rough at first but we are starting to get this podcast thing.  It’s nice to have a place to talk through the events that are going on in this world.  We have five women of various ages and fitness backgrounds.  We all have a unique story and perspective and we share our views on the Fit Black Queens podcast. Saturday Mornings on Spotify, Apple Podcast, Anchor and Stitcher.  Sharing the brown girl’s perspective of Fitness, Wellness, and Health.  We also host Virtual LIVE Power Hours and Cocktail Hours to get together and connect with Fit Black Queens.  I’m also looking forward to our Virtual Retreat coming soon.  So, many plans for Fit Black Queens this year.

Fit Black Queens Podcast Challenge 

Last week on the podcast that I co-host, Fit Black Queens. We had a Power Hour. Sharing 10-minute Fitness, Nutrition and Wellness tips to help inspire FIt Black Queens while quarantined. If you have been listening to our podcast the last few episodes have been our experience with the quarantine as a fitness professional. Sharing our experience with Social Distancing and our desire to experience new things while indoors. There have been many lifestyle changes with the quarantine that have evolved weekly since our Surviving COVID-19 Quarantine.  In the last episode on Social Distancing, we were challenged to do something different while quarantined. I am always up for a challenge so I tried three things differently this week that may lead to lifestyle changes.

 

3 Things I’m doing differently now

The Fit Black Queens Try something new challenge is a great reminder and inspiration to intentionally get uncomfortable especially now when we are facing daily uncertainty. Sometimes lifestyle changes are necessary to adapt to the world. Our Power Hour was motivated me to try these three things:

  1. Meditation is something I never took the time to do because I never thought I had the time to do it.  Deani the Yogini shared a 10-minute Meditation that I have been doing daily. It has been a great way to clear my mind after my morning devotions and Bible Study. It’s something that I think I will continue to practice. Finding more mental clarity and presence led me to have a very productive week.
  2. I appreciate the outdoors.  Alexis of Flecks of Lex shared with us a fun way to add movement and to get outside every day even if you are quarantined.  My family adopted these outdoor moments. We have made it a point to get outside and get some fresh air for at least 10 minutes a day. It’s amazing the difference it makes for our mood.  When we take it outdoors for short breaks I feel so much more energized. My appreciation for fresh air is greater now that I have been forced indoors.  The sunshine does a body and mind good.

  3. Simple meals can keep you sane. After making meals all day every day for a week. I quickly took Jquenow’s advice and kept things simple. All my meals this week took about 10 minutes and the family loved them all.

Here are some Quick & Easy Meal Ideas to make for dinner

We are Alone Together during this COVID 19 Pandemic

My word for 2020 is Connection.  Every week I am reminded of it someway, somehow. I have been intentionally trying to make connections and reach out.  That is not something that I typically do I tend to stay to myself, reaching out and letting people know that I care is something that I am trying to do differently. I am connecting with friends now more than I did before either virtually or on the phone. Sending out, “How you doing?” text and letting people know they are loved. Safely social distancing from my computer at home like the majority of us.  It doesn’t replace real-life connection but this can feel isolating to some people.  Although, I hate being forced to stay indoors. I am amazed daily at how well my family is adapting and how quickly I can adjust to a new normal. I am sure I will be doing things differently more and more as the weeks’ progress.  Hopefully, they will be positive changes in my life.

What lifestyle changes have you made since the COVID 19 Quarantine?

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7 Ideas for Home Strength Training Exercise without Weights

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Updated: December 28, 2022

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I receive Compensation for this post through affiliated links on this page may contain affiliate links.  My opinions are my own.                My Full Disclosure policy

 

Best Strength Training without Weights

We are all bringing it back to basics and they may mean strength training without weights for fit people who don’t have home gym equipment. I would consider this my second week of COVID-19 of 2020.  It has been a rollercoaster to put it lightly. Daily things change, precautions are revised, supplies are depleting and people are panicking.  This is my observation with very little to zero information on the virus.  I have not googled, watched any news or media production and I skip over precautions posted by friends and family in my Social Media. Am I naive yes and no but despite me overindulging on the information this virus is affecting our world?

 

COVID-19 has changed our world

I do know that it is a virus. I do know that washing my hands, avoiding my face and refraining from contact will decrease the chances of me getting the virus or spreading. That’s about it folks, that’s all I know and the results of this virus is that we must refrain from contact with one another.  People are dying daily from this virus especially those who have preexisting health issues. These health issues are common in those who are older. Working with many people who are older and have had these issues in the gym is a risk.

Strength Training while Self-quarantined and Social Distancing

As I understand it we are to remain in our homes for an undetermined amount of time and refrain from spreading the virus.  This has caused many service-based businesses’ including the gym to close.  In complete honesty, that’s when I panicked, just a little.  The announcement was so abrupt and unplanned.  I  was at work working out before a client session and the owner of the gym announced that in the state of New Jersey all gyms must close by 8 pm that evening.

strength training without weights

Fitness Competition during COVID-19

I am strength training while prepping for my second Fitness Competition in May.  For the last 12 weeks, I have been on my grind and with the last 8 weeks remaining. It’s hard for me to find the energy and motivation. Without a gym to train I was almost ready to quit and eat all the things.  I was just about to freak out and then I said a simple prayer.  “Help me figure this out, Lord.”  then I went to train my session.  On my way home from my session, I built my gym in our home and was ready for the next adjustment the COVID-19 has made on our family. Yesterday my competition was canceled but I am still trying to train and keep close to my meal plan until I figure out when I am going to compete.

Strength Training at Home while Figure Prepping

This week alone I have become a homeschool Mom which is something that never interested me.  I admired women who did it but I never aspired to educate my children.  I went from being a working Mom to a stay at home mom again and my gym closed.  Like I said,  a roller coaster where the turns change quickly. It’s hard to even think about strength training or adding movement to my life but it becomes a very important part of my routine.

God is Faithful because I have been preparing for this time without even knowing it.  There are so many provisions set in my place I know that we are going to make it through this experience and it will be for our good.  I have complete trust and Hope in Jesus.  But in the meantime, we have to make do with what we have available. That’s exactly what I did. I went into our dank basement and gathered up every plate, dumbbell, ball, anything and everything that I have ever received in the sponsored post and created my gym.

Continuing Strength Training at home with no equipment

I am blessed to have everything that we may need and more. I am so fortunate to have the collection of equipment that I need to continue to prep for my competition.  I also have access to the food that I need through Perdue Farms Home Delivery free shipping for orders over $119 using this link.  I have replaced some fresh produce with frozen which I have enough and get the protein powders and supplements that I need through NOW Foods Official.

Strength training for women

Not everyone has the provisions that I have and I am fully aware and count my blessings.  But you can still get a great workout with very little or even things that already exist in your home. Strength training is hard when you don’t have the correct equipment.  I want to share with you:

 

7 things you can use for strength training without equipment

1. Cans

    1. T-Raise
    2. Y-Raise
    3. Front to Back Reach
    4. Russian Twist Tower

2. Laundry Detergent or Water Jugs

    1. Lunge  or Single Leg Twist
    2. Bentover Rows
    3. Shoulder Press

3. Chairs

      1. Seated Curls, Fly or Press
      2. Tricep Dips

 4. Stairs or Step

    1. Step-Ups
    2. Side Step Ups
    3. Stair Sprints

5. Body Weight

      1. Pushup or Wall Pushup
        1. Incline
        2. Decline
        3. Pike Pushup

6. Styrofoam Plates, Socks or Furniture Movers

Core Sliders7. Grocery Bag Workout

Check out the entire workout! If you do have the equipment or are willing to invest check out my post about Home Gym Must-Haves.  If you’re looking for a workout program to help transform you from the inside out. Join my FaithFueled Life App where we have 21 days, 6 week and Monthly Programs to help you meet your fitness needs! Above all just move it will help get rid of the cabin fever. Also, check out these other Strength Training with No Weights Workouts Pass some time to give you the energy and boost your health and immunity.  Honoring our temple is the best way to make it through the next few weeks!

What was your hardest transition during the COVID-19 2020 Global Pandemic?

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