First time hearing about foam rolling? Have you seen one before but couldn’t figure out what the person was doing on it?

Foam rolling has been gaining popularity among fitness professionals and their clients for many years. It allows you to take care of your soft tissue(the tissue that holds your muscle fibers together) without the cost of a massage therapist. There are many benefits to foam rolling and it’s about time everyone took notice and made it a part of their exercise routine.

Foam rolling requires the use of a FOAM ROLLERthat is generally 6” thick and 36” long.  Foam rollers come in different evels. The less dense, the less pressure that will be applied to the muscle. Self massage can be painful when first starting because the fascia is tight, but over time the fascia will release. We always recommend beginning with a less dense roller and working your way up to a denser roller.

Why practice foam rolling? It will help prevent injury and improve recovery from a workout or injury. It can be done before or after a workout and takes between 5 and 10 minutes to complete. It targets areas of overuse or injury and gets the muscle/fascia to release. Basically, you’re ironing out the muscle and fascia to lie properly, which will improve range of motion and posture. Foam rolling is also going to increase blood flow to the areas you’re rolling out, so it’s great to do before you stretch. Some fitness coaches would even tell you that stretching is almost useless without rolling first.

What is the procedure for foam rolling? You’ll be rolling out all the large muscle groups in your body and will need to roll the entire length of each muscle a couple of times. When you find tight areas (called “trigger points”), spend extra time trying to get those muscles to release. You can spend up to 30 seconds on the trigger points.  The focus should be on muscles and not joints. If you are really tight or sore, you can foam roll (self-massage) up to 12 times a day.

Start foam rolling today. Every home, work place and gym should have a foam roller. It is not only great for recovery, but will also give you a greater sense of well-being and relaxation.

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But today, with technology more robust than ever, your laptop lasts three years. Your iPod? Two. Your brand new iPad and Kindle? I give ‘em a year.

So we can’t squeak more than two years out of our toys? It’s not really that sad… because by the time they quit on us, there’s something bigger and better.

Do the makers of these tech toys just happen to come upon a better design every two years? No.

The masterminds behind billion dollar companies like Apple can’t see more than two years into the future?

I don’t think so.

In fact, I’m guessing that right now Apple has the next 10 phases of the iPod mapped out. They could sell you a fully pimped out iPod that’ll last you 10 years for $350. Or they could make $1,750 off you instead, releasing it phase by phase.

If you haven’t guessed where I’m heading, here it is: most diets and weight loss programs are designed the same way.

The difference?

Your health is not a gadget.

Why Weight Loss Programs are Built to Fail

There’s a reason most “revolutionary” diets and exercise programs fail. It’s not that we’re lazy or can’t change our habits. It’s that they’re designed to fail. Or, at least, they aren’t made to be sustainable.

Sometimes companies are flat out selling you a product designed to quit after a period of time. This is your typical fad diet or “miracle” weight loss pill. They address a piece of the puzzle, so you see some success – maybe even a lot of rapid success – and then you watch it slip away.

Or maybe the program was just so impractical that you had to throw in the towel. Studies have found that restrictive diets are one of the main causes of yo-yo dieting. Admit it: it’s not practical.

Or maybe your weight loss consultant is giving you orders (maybe even prescriptions) without explaining why or how they work. Are ingredients kept a secret? Does your fitness coach give you exercise and meal plans, without providing the knowledge you need to apply it in the real world (you know, without them)?

Above are just a few of the warning signs of an unsustainable program. Be sure to read IdealShape’s 3 tips for finding out if your current approach to body shaping is realistic.

Don’t Get Scammed

Some weight loss companies exist just to make a pretty penny off you. Others keep you in the dark to keep you coming back. And many simply don’t know enough  to help you find a unique, lasting solution.

When it comes to technology, you don’t have much of a choice about built-to-break gadgets. But when it comes to weight loss, you do. Choose not to waste your time on impossible programs when a real, long-term solution is available.

If your body shaping program doesn’t include a mind component – the most important yet most ignored part – that’s a sure bet that it’s not going to work. Certified Personal Trainer Skyler Meine recently wrote a spot-on article about why your mindset is the “real” magic weight loss pill.

If the fads keep catching your interest, you probably just haven’t learned how awesome the journey to lifelong health can be. It’s not just about a slimmer waist, and toned arms and legs. Those are byproducts of the real rewards:

• the endorphins you get from exercise
• the energy and strength you get from nutritious foods
• the ability to prevent chronic disease and simple colds
• the calm confidence that comes from discovering you can master your health and figure

Short-lived fixes rob you of all this. This I’ve had to learn (and relearn) quite a bit on my journey.

There are valid reasons for wanting instant health and fitness. We want to feel great now! We want to look stunning, and feel powerful and confident today. Less reputable companies take advantage of this. But the truth is it isn’t possible.

The bottom line: when you embark on any health program – be it nutrition, body sculpting, or wellness – look past the hype. Partner with professionals who want you to succeed for life, because they’re ethical, passionate and educated about what they do. They’re in the business because they’re excited to share their success with you!

Go ahead and upgrade your iPod and BlackBerry every year. But take a good hard look at any diet or fitness product before you buy. Yo-yo dieting can be not only frustrating but very dangerous.

If a solution sounds incomplete or too good to be true, it probably is. And if you hear the words “one-step,” “instant,” “amazing pill” or “just trust me” — run!

P.S. I just came across The iPod Diet. Nooooo!!!!!!

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Q: Which fitness coach/personal trainer should I train with? -John

A: We started AskFitnessCoach to help people get educated about losing weight and getting fit. The challenge for the consumer trying to find a weight loss solution is that there are so many voices giving drastically different advice. Many of these voices have been created just to sell a product or service, with no regard for what the consequence is to the end user.  Our goal is to help you find the right voices to listen to. That will allow you to break through the clutter and get  reliable, experienced help with your questions. We want you to be able to make wise decisions about your health and wellness. Many of you will decide to try a product or work with a fitness coach, and we want to help you make the best choice possible.

A fitness coach can be a key component in accomplishing your goals, but there are certain steps you should take to find one who is qualified. The first step when hiring a fitness coach/personal trainer is to make sure they have experience helping people with goals like yours. And do they have a sound program to follow? A sound fitness program should include nutrition counseling and planning, strength training and cardio.

The nutrition program should teach you basic tenets that you should follow regardless of whether you are trying to lose weight or just maintain your health. The key to nutrition during a weight loss phase is eating less than you’re burning, but the food should provide ample nutrition. No grapefruit and carrot only diets or cleanses. We have outlined other key nutrition component throughout this site.

The strength training program should include vital components like foam rolling, active stretching, pre-hab, weight lifting and core strengthening. Most likely you aren’t seeking a coach or trainer to turn you into a body builder, so make sure they aren’t doing body building workouts. Every good trainer will help you increase flexibility and stability, and master basic movement patterns to prevent injury.

The cardio program should develop all the energy systems. Once you are firmly entrenched in the program, you should be doing intervals most days.

Fitness coaching and personal training have become fad industries over the past few years. Everyone wants to be a trainer and thinks that, after some personal success, they can teach other people how to get fit. The problem is that coaching and training involve a lot more than just showing up at the gym and telling people what to do. Some coaches have spent years researching how to train the body and get maximum results with nutrition and exercise. Good coaches have spent many hours with clients keeping them accountable. Some kid with an online certification probably isn’t going to get the job done. It’s your money and your effort, so be selective. Learn the keys to weight loss and fitness the first time and you will enjoy results for the rest of your life.

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