Fulfil your fitness goals with Foam Rolling

Foam rolling is becoming an increasingly widespread form of exercise for many fitness enthusiasts, whether they’re novices or fitness fanatics. It involves using a foam cylinder to massage the muscles where there is tension in your body and it can be a hugely effective exercise, but it is also likely to be rather painful at the start, and even experienced gym attendees are challenged by its intensity. That said, there is nothing better for relieving muscle pain and improving your overall body strength.

There’s nothing quite like a good infographic to explains the ins and outs of any health topic, and the folks down at Bracken Foam Fabricators have passed on this great infographic to help you understand.

Fulfil Your Fitness Goals with Foam Rolling – Infographic

Now that I know a bit more, I’ll bit grabbing a foam roller on my next trip to the gym to help with muscle tension!

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Athlete Mindset Workbook: A great way to achieve your 2015 fitness goals

Beautiful Health

Click this image to go the the Athlete Mindset Workbook website.

A while ago, I was lucky enough to receive an amazing workbook in the post. The Athlete Mindset Workbook by Terry Orlick, Leslie Lewis and Fatima Leite Kusch, is a practical step-by-step sports psychology guide for making your dreams a reality, according to the website, and I can see exactly what they mean.

This workbook is perfect for anyone who feels like they’ve fallen short of their fitness goals too often and needs a new state of mind to help them power through. Sometimes writing down your fitness goals is an excellent way to stick to them, and this workbook aims to help you with that.

So how did it all get started?

Leslie Lewis was a member of Fatima’s fitness sisterhood Team Blessed Bodies. In spite of her best efforts, Lewis almost gave up her dream of competing in a national fitness competition after losing focus and feeling discouraged.

Fatima knew that Lewis had worked way too hard to give up, so the two women decided to approach Dr. Terry Orlick, a world-renowned life and performance coach, who has transformed thousands of lives over the past 35 years.

Together, they created a comprehensive plan that would enable Lewis to achieve the best physical, mental and emotional shape she had ever been in.

Lewis, Orlick and Leite Kusch share their best advice in this encouraging and inspirational workbook that will help anybody get the body they’ve always wanted in 2015.

“It was a well-coordinated effort as most times we were on different coasts, in different countries, with multiple time zones, and for a while, different continents,” the authors told me about their team work.

“The book grew from Terry’s work, brought to Leslie by Fatima as part of her coaching for Fatima’s Team Blessed Bodies, which is a sisterhood of fitness models, fit women and physique athletes. Team members contributed interviews. It’s a true co-creation!”

If the idea of fitness models and athletes is a bit daunting to you, then have no fear. These bodies may seem so unachievable to us, but the authors of the Athlete Mindset Workbook have complete fate in the power of self-belief.

“Mindset is… everything! That’s why it’s in the very title of our book, the Athlete Mindset Workbook. Your thoughts really do create and shape your reality on so many levels,” said the authors in an interview with Beautiful Health.

“Everyone knows that crash diets and exercise plans never really work for the long term. That’s because it’s the inner journey of focus and mindset that make lasting change possible.

“This book gives the user practical tools that they can put to use immediately to help them turn dreams into reality.”

One look at the book will show you that the authors mean business. There are exclusive interviews with various athletes, tips and advice, and questions to ask yourself to keep you on the road to your fitness goals.

“We created the workbook so that people could really define and fine-tune their fitness goals, then strategise, create a clear plan, and stay focused on doing what they need to do to follow that plan for success,” the authors told me.

“This book offers a unique and powerful way to really succeed with fitness goals through the mental work that’s required in order to make lasting changes.”

We’ve all been in that place where we just can’t keep up with our own fitness dreams. We hit the gym a couple of times a week for two or three weeks, and then there’s a muscle ache that just won’t go away.

I’m half talking about myself here. In January I started doing Insanity training, and I stuck with it for about six weeks and felt amazing. But then I got an ache – my IT band started to hurt and it never stopped.

That was about a month ago, and the pain still hasn’t lessened. Needless to say, it put a spanner in the works and wiped away the motivation I once had for exercise.

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So what can we do to motivate ourselves to pursue our fitness goals?

“There are five stages to change the process. First is Pre-Contemplation. These people don’t think they need to change and that’s fine,” said the authors when asked what they would say to someone who is severely lacking the motivation to follow their dreams.

“The next stage is Contemplation – and this is the ‘unmotivated’ person who has an idea of wanting to be more fit, but may feel completely daunted by what they believe is necessary for the fitness level they want for themselves.

“This Contemplation phase is actually extremely important and what we would say to those people is: Baby Steps. They should give themselves the luxury of starting to explore what change might require of them, and take tiny incremental steps in that direction.

“The other three stages, by the way, are Action, Maintenance and Relapse (which takes you back into Contemplation to start the cycle again!).”

It’s certainly a relief to know that relapse is one of the stages and that even the experts see it as something that takes you back around in the cycle.

“Often people who define themselves as ‘unmotivated’ are simply discouraged or defeated by past failures to achieve their goals. More often than not, what’s required is the change in mindset – rather than a new diet or exercise plan – in order to succeed.

“The workbook can help any individual who is willing to actually do the exercises. So our advice would be: buy the book and then actually use it. If that feels like too much, try just looking at the sample chapter that we offer on the website, AthletMindsetWorkbook.com.”

The good news is, you don’t have to go to the gym to use the workbook, which is great if you don’t have hundreds of euros to throw away on membership every year.

“There are many ways to stay fit that don’t involve a gym membership. The Athlete Mindset Workbook offers examples of a high-intensity interval training workout and a short yoga routine that can be done anywhere,” the authors explain.

“What matters is finding a workout that you enjoy and that works for your life; one that you can create habits of consistency and commitment around.

“Starting with a goal of walking around the block once, three times a week can be enough to just start helping an individual get going.”

So with all that in mind, how exactly would the authors advise people to use this workbook?

“First and foremost, just read the book and do the exercises. They work! Second, really make the workbook yours. Write in its pages. Highlight favourite quotes from the interviews. Do the optional exercises like creating a vision board and putting reminders of your goals as alerts in your phone. These details make a difference and can really help.

“Finally, have fun with it! We encourage you to celebrate whenever you complete a task in the workbook or do anything that moves you closer to your goals.

“We would love for you to find a friend to become your fitness buddy so that you can do the  mindset exercises with each other. You can be halfway across the world yet share your successes and adventures together.

“However you choose to use this material, we wish you all the best in your fitness journey.”

I personally have forgotten my IT band pain and plan on getting started on my fitness goals on Monday. I’ve read through the book and can really see myself sticking to a good fitness regime using the exercises in this workbook.

If you’d like to find out more about the workbook, visit http://www.athletemindsetworkbook.com. You’ll be glad you did!

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