Flexibility and Recovery 101

Hi friends,

How many times have you found your muscles in pain?

Well, there are numerous factors that directly affect this but today I want you to be certain you are doing the most important step in helping alleviate pain and tight muscles.

There is one very important tool that many of you have already learned. That is how to use self-massage or foam rolling as a recovery tool.

Being that there are many different and muscles that can be foam rolled I thought it would be easier if I guided you through the entire process.

So take a look and use this video as a pre and postworkout routine.




Do this at least twice a day if not more for those very tender areas or overworked muscles.

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

P.S. Do you still not own a foam roll? Then go here http://farmingtonvalleyfitnessbootcamp.blogspot.com/2009/01/boot-camp-starter-kit.html
and pick one up.

Boot Camp Recovery Tips for Week 1

Hi again,

Great work the past two days. I am so excited to get all of you on the fast track to fitness success in 2009!

We are off to a great start. I hope all of you are still talking to me come this weekend. So to make sure that you don't hate me too much, I wanted to share a few things you can start implementing today to help your body recover.

You can expect over the initial few days to experience plenty of muscle soreness. Follow these easy tips and you will feel better in no time!


Tip #1
Drink plenty of water! Keep yourself hydrated as your muscle is made up of over 70% water. By drinking more water you will retain less water!

Tip # 2
Self-Massage - Besides foam rolling pre and post-workout it is a smart investment to pick up a foam roll at your local sporting goods store like Dick's or online at Perform Better.

just click on the foam roll picture below




Tip # 3
- Hydrotherapy: Perform Contrast Showers to dramatically accelerate recovery and reduce total body inflammation following all workouts by alternating between 2 minutes of hot water and 30 seconds of as cold of water as you can tolerate

Tip #4
- Maintain 7-8+ Hour Sleep Schedule and Pre-Bed Routine

Tip # 5
- Eat Every 2-3 Hours. Focus on consuming lean proteins with every meal. Protein is the building block for lean muscle and will add in repairing the muscle tissues while helping you build a leaner fat-burning machine :)

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

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