Yesterday morning, I had my normal oats for breakfast but I put them in an almost empty peanut butter jar to eat. The jar had about half a tablespoon or so of peanut butter left in it so I just cooked the oats in the microwave and then added them to the peanut butter jar.
Oatmeal with peanut butter is amazing. Actually peanut butter makes most things better – french toast, apples, crackers, chocolate, pretzels.
Since I went to CrossFit on Tuesday night, I just decided to stick to cardio at the gym on Wednesday morning.
I ran/walked 3.5 miles on the treadmill. I haven’t gone that far in a long time! Unfortunately, my Achilles tendon still bothers me when I run so I’m glad that I cut back on running lately but I still like to run shorter distances sometimes.
I make sure to foam roll almost every time I go to the gym. My calves are always tight, my quads are usually sore, and my glutes get sore, so I really focus on foam rolling those three areas.
If you’ve never used a foam roller before it’s a great way to loosen muscle knots. Foam rolling is also called myofascial release and when you use a foam roller to apply force to a muscle knot, the muscle fibers go from a bundled position into a straighter alignment.
When you apply pressure to a muscle that is sore or tight, you stimulate the Golgi tendon organ and create autogenic inhibition. This decreases the excitment in the muscle spindle, releasing the tension in the muscle. Basically, foam rolling helps break up knots in the muscle.
I usually start rolling back on forth on my calves until I find a spot that is really sore or tight. Then I apply pressure to this spot for at least 30 seconds. It takes at least 30 seconds for autogenic inhibition to kick in. The same goes for stretching -hold stretches for at least 30 seconds.
I usually foam roll all the tight spots on my calves, quads, and sometimes glutes, then I stretch. I break up the knots first with the foam roller and then I make sure to stretch them out.
I also have a foam roller at home to use! You can find them for less than $20.
Foam rolling doesn’t always feel the greatest. It might hurt slightly depending on the muscle knots but it will really help later so stick with it! You can also use other object like a tennis ball to help break up knots.
When I was running and foam rolling at the gym, Jaden was taking a cooking class downstairs. My gym is also a park district so it worked out that his cooking classes were in the same building!
Jaden loves to cook. He went to a breakfast and lunch cooking class and today he’ll be taking a dinner cooking class.
Last night, we went to my mom’s house and out to dinner with her to celebrate her birthday!
We’re off to Jaden’s last cooking class. Have a great day and don’t forget to foam roll!
- Do you foam roll or stretch?
- Favorite thing to put peanut butter on?