Is your normal stretching routine not quite bringing the relief you need? You may need myofascial release. “Myofascial release is a form of soft tissue therapy used to treat somatic dysfunction and resulting pain and restriction of motion. Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. This soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, often resulting in pain, muscle tension and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affected as well, including other connective tissue.

As in most tissue, irritation of fascia or muscles causes local inflammation. Chronic inflammation results in fibrosis, or thickening of the connective tissue, and this thickening causes pain and irritation, resulting in reflexive muscle tension that causes more inflammation. It can be a nasty, never-ending process if the fascia is not properly released. Myofascial techniques aim to break this cycle through a variety of methods acting on multiple stages of the cycle.  

Now that you know a little more about fascia and why it is important to release it on a regular basis to prevent further issues. You need to know how to perform self myofascial release—and we have the tool to help you. NordicTrack has created a 3-in-1 Foam Roller that aids in self myofascial release. It is a compact tool that includes a “massage stick nestled inside a low-density foam roller, which is stashed inside a high-density foam roller.” All three components fit conveniently into the high-density foam roller. It is the “most talked about” accessory in my area here at NordicTrack.

The NordicTrack Foam roller was recently reviewed in Self Magazine and was given four out of five stars (the highest ranking given to the products featured in the article)! Runner’s World Magazine also featured the foam roller in their annual RW holiday gift guide, calling it the, “All-In-Wonder.” They said, “[This] is the runner’s version of a Russian nesting doll. These tools gave us plenty of self-massage options on our tight IT bands, clenched calves, and thrashed quads without turning the living room into a physical therapist’s office.” The foam roller also comes with an instructional DVD. For only $29.99 the foam roller can be yours!

Do you perform self myofascial release? Have you used the NordicTrack 3-in-1 foam roller before?

Written by Amy Jensen

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Not only is February the month to celebrate LOVE—it’s also American Heart Month and we couldn’t think of a better time to get heart-healthy! Whether it is for you or for a loved one—do what it takes to be heart-healthy this year! Regular exercise and a healthy diet are two of the best ways to benefit your heart, but there are many little things you can do each day to boost your heart health.  Here are a few tips:

Say “Yes”: Does your sweetheart want to take you out for a night on the town? Did you get an invite for a girls/guys night out? Say YES! Socializing benefits your emotional well-being and level of happiness. When you opt to stay in and hibernate solo you risk allowing stress, loneliness and depression to take over—all of which can raise your blood pressure, damaging your heart.

Catch those Zs: Sleep is an essential thing that we all need in order to survive and function each day. If you aren’t getting enough you could be damaging your heart—lack of sleep raises your blood pressure and puts unnecessary strain on your heart. Not only is lack of sleep bad for your heart, but it could also affect your weight, mood and productivity level.

Housework: Do you apathetically stroll through your house doing those necessary “chores”? Put a little zest into your housework and make it a fun work out instead of a dreadful chore. You will be surprised how hard you can push yourself when cleaning. Turn on some tunes while cleaning and bust a few dance moves along the way. It will get your heart pumping and even boost your mood.

Walk instead of drive: Do you live in walking distance to the local grocery store? Walk. If you don’t live close enough to walk you can always choose to park in the last parking stall in the lot and get a few extra steps in.

At work: Do you sit all day in an office or at a desk? If so, get up and move as often as possible. Get up and grab a drink at the water cooler, walk to your co-workers desk to ask a question instead of simply paging them or even worse, yelling across the office at them. Use the on-site gym, if you have one, for breaks to clear your mind and get your heart pumping.

Written by Amy Jensen

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Do you have big plans to celebrate and watch the Super Bowl this weekend? Some may have plans to mingle with family and friends or just to watch the infamous Super Bowl ads. I am confident to say that all of those activities listed above will certainly include loads of food (well, if your party is anything like the Super Bowl party I always attend, food will be the main attraction)! What are you going to do when you walk into the party and see the spread of mostly-unhealthy foods?!? Follow our tips below to prevent overeating at your Super Bowl party.

Use a small plate: If there are a variety of different plate sizes, opt for the smaller one. Some studies have shown that you eat almost 15% more when eating with a bigger utensil and plate. With a small plate you will eat less, feel better, enjoy the game and the company a little more! (Who likes sitting with a tummy that is too full?)

Fill up on healthy foods first: Don’t start your plate loading at the chips and dip—start with the fruits, veggies, shrimp skewers, etc. Fill 75% of your plate with healthy foods and then the last 25% can be used for chips, dip, cookies, or any of the other “not-so-healthy” food options. (We aren’t so unrealistic to think that you could go through a Super Bowl Sunday and not indulge a little!)

Schedule your Monday workout ahead of time: After a day of lounging, eating and little activity (due to the length of the Super Bowl it is unlikely that you will get out for a Sunday walk), it can feel difficult to find the motivation necessary to get moving the next day. Schedule your Monday workout a few days in advance—i.e. plan how many miles you are going to run on the treadmill, grab a buddy and go to a pilates class, write out your weight lifting routine, etc. Just plan something that will ensure that you get moving. Plus, knowing that you have a great workout planned for the next day might motivate you to steer clear of overeating.

Leave the food in the kitchen: Watch the game and socialize in the family/entertainment room and leave the food behind in the kitchen. It is too easy to mindlessly eat while watching the Super Bowl or while socializing with friends and family. Separate the two activities and you are guaranteed to prevent overeating.

What healthy Super Bowl party dishes do you like? Any recipes you’d like to share?

Written by Amy Jensen

We are almost a month into the New Year! Where does the time go? That means we only have 11 months left to accomplish our goals for 2012! With the New Year you have probably set a few New Year’s Resolutions, right? I am hoping that a few of those resolutions include goals to be healthier and more active.

What are you doing to accomplish your health and fitness goals for 2012? Why not make your health and fitness goals for 2012 last a lifetime? When you purchase your own NordicTrack home fitness equipment you can make your goals become a lifestyle. Below are the tops three reasons you should own your own home fitness equipment.

1-Work out ANYTIME: So, your gym is only open from 8 a.m. to 10 p.m.? And closes even earlier on weekends? These gym hours could complicate any early morning, late night or weekend workouts. Eliminate this issue for good with your own personal fitness equipment at home! NordicTrack has the right machine for you—whether you are in need of a treadmill, elliptical, exercise bike, stay ball, free weights, etc. We have it all!

2-Save Time and Money: How long does it take you to reach your nearest gym? How much do you spend per month on a gym pass? When you purchase your own home fitness equipment you eliminate multiple costs and save a bundle of time by doing so. Save that gas money and monthly gym fee and put it towards your own home fitness equipment today and never pay for another gym membership again. Not to mention, the commute time to and from the gym—take that extra time and workout a little longer at home on your NordicTrack fitness equipment.

3-Eliminate All Excuses: When you have the convenience of working out in the comfort of your own home you have no excuse to miss a workout. This could also serve as a great motivational tool—you will have a constant reminder to work out every time you pass your treadmill. (**Tip: Put your treadmill in front of your TV…the only way you can watch TV is when you are on the treadmill—preferably, while moving!)

Do you own home fitness equipment? Has it helped you to become more consistent with your workouts?

Written by Amy Jensen

Even if all you do today is sit on the couch, your body is still using calories—how many is determined by your resting metabolic rate (RMR). Whether your RMR burns high or low “depends on your age, body composition and gender,” says Jeffrey A. Potteiger, Ph.D., professor of movement science at Grand Valley State University. Young people burn more than old people do, men more than women, lean folks more than flabby.

RMR x activity level = calories you can eat per day without putting on pounds

You can discover your RMR with a little easy math. First, convert your weight into kilograms (divide pounds by 2.2) and your height into centimeters (multiply inches by 2.54).

(10 x weight) + (6.25 x height) – (5 x age) – 161 = calories burned at rest

Here’s what it would look like for a 30-year-old woman who is 5 foot 4 and weighs 130 pounds:

(10 x 59) + (6.25 x 163) – (5 x 30) – 161 = an RMR of 1,298 calories

Next, multiply your RMR by the following number that best represents your activity level. That’s it! Now you know the number of calories you need to consume per day to maintain your weight.

• 1.2 for sedentary (barely any or no exercise)
• 1.375 for lightly active (easy exercise one to three days a week)
• 1.550 for moderately active (moderate exercise three to five days a week)
• 1.725 for very active (hard exercise six or seven days a week)
• 1.9 for extremely active (very hard exercise and possibly a physical job)

Source: Self.com