A trail run sort of day

I've posted a lot about lifting on this blog. Probably because there's a bit more to write about it. I find running entries tend to be very short and succinct, because when I run, I just run. Not a lot of frills or thought put into it, just me and the pavement.

A combination of factors led me to forgo my scheduled Arm day at the "Great Hall of Fitness" and opt for a run instead.

1). It was 67 degrees out. And sunny. And a bit breezy. Could you ask for better running weather? Nope!

2). I was exhausted from the combination of staying up late thinking about optics and getting up early for Dog Orientation at APS! If there's anything that could get me up at 7 am on a Saturday, it would probably have to be cute, fluffy, and of the canine family. When I'm mentally drained, lifting isn't the best activity for me. I need a lot of focus while lifting; not so much running.

3). The pup pups needed a good run.

So off we went to the Washington Duke trail.

We don't actually let them get this far ahead of us....only for pictures!

It was a perfect day to run, and I have the perfect running partner. Now I know I'm not supposed to play favourites with the pups. However, amoung her many talents, Emmy does not possess the one that says running should be done at roughly a constant speed. Emmy was bred to herd, meaning that she can go 0-60 in no time, run like a maniac until her job is done, and then stop and sniff/plod along for as long as she deems fit. This doesn't suit my typical running style, although for sprint workouts she'd be great. So I took Q instead, while Emmy walked with Ryan.

Oh hey Emmy

Q is the most amazing running partner. She's pretty shy with people so she never feels the need to run ahead and investigate. She can keep a damn near constant pace. She's a bit prancy, meaning she's enjoying herself and everyone we pass think she's the cutest thing. She's also good at keeping a step or two ahead of me on the hills which is great motivation for me. And on this particular run she learned "easy" which means to brace and slow down on steep declines. She's awesome. And unlike Emmy, she doesn't feel the need to stop and take a poo when we are the furthest place possible from a trash can. :).

<3

The run made me realize that I've been in the gym lifting a bit too much. Lifting is fun, but not therapeutic in the same way that running is. As it gets nicer out, hopefully I'll be posting a bit more about running!

The little track star.

And her daddy.

The HRM

One of my best little fitness friends is my Polar Heart Rate Monitor (HRM). Seriously. The little guy goes everywhere with me when it comes to workouts, running, walking, whatever. Here are a few reasons why I love HRM for working out.

The one I have. Love the red!

Reasons:

1). Calorie burn on gym equipment tends to be VERY inaccurate.

To test this, during today's workout out at the new gym down the road, I got on one of their "better" ellipticals (they have a couple different kinds) and entered my weight (entered 110 even though my HRM is set at 112 just to give the machine a teeny edge up) and started the workout.

When the HRM told me I burned 100 calories I checked the machine to see what number it gave. The verdict: 175 calories! A 75% increase! 

You may ask how I know my HRM is accurate, and that would be a good question. The HRM calculates calories based on the heart rate and how hard the body is working. Polar and a few other companies have perfected their devices which have been tested against calories calculated various ways (e.g. using VO2 max). They are only estimations as well, but much better ones with +/- 15-25% inaccuracy.

This is a nice review article of calories burned in different exercises using a HRM and other fitness trackers:

http://www.wired.com/playbook/2012/08/fitness-trackers/

2). Knowing how much to rest in between sets.

This is kind of a tricky thing. I try to listen to my body in between sets when I lift. When I'm doing more complex lifts (deadlifts, squats, even pull-ups sometimes) I find that my body needs a lot more rest compared to when I do a set of curls or tricep dips. This makes sense. But my body and mind don't always agree on when I should do the next set. Sometimes I get amped up to do the next set because I'm going for a max and try to do it too soon after the previous set. Sometimes I'm tired and groggy and end up zoning out or delaying the next set because my brain is just tired. My HRM actually tells me how my heart feels. It spikes during sets (especially during the aforementioned complex lifts) and then I can watch it drop. When it gets below a certain number, that's a good indication that I can start the next set soon. If it gets too far below, its a good indication I am taking too long.


3). It gives good indication of getting in shape.

I've done the following experiment many times: I take a week or so off from cardio/lifting (sometimes for vacation, sometimes just because my body needs it) and when I go back I do the same workout (same time & intensity) as I did the week before I took off. I always find that my heart rate is several (between 6-8 bpm) higher when I get back.

Now, I'm not actually getting out of shape in a week. Not entirely. But my body has to work harder after that week because it's not used to it. The body is good at adapting and becoming efficient. The same workouts, if done repeatedly and regularly, will require less work the longer you do them. I use my HRM to tell how hard my body is working, and how, if I'm at the same intensity doing the same exercise, if I'm adapting or not.


4). I just like numbers.

Honestly. I like knowing how high my heart rate gets doing lunges across the gym. Or how many calories I burn in a mile. Numbers nerd.

Quick motivation.

I was recently reading an article on bodybuilding.com about motivation tips.  I sometimes have trouble motivating myself to go to the gym, but it hasn't been a big issue, so I typically just read motivational articles for entertainment, or just because. They usually are quickly forgotten before I get back to my own personal motivating thoughts. However, there was one that struck me that I wanted to share. It said:

"What you do right now is the most important thing in the world."

The advice was that when you are doing a heavy set, when you're doing cardio, and even when you're consuming your post-workout (well balanced!) meal/supplement/shake, that what are you doing in that moment is what counts. It's what really matters and in that moment you need to make it the most important thing in the world.

After that, you forget it. You don't dwell on failures or even successes. You learn from the failures, try to repeat the successes, but stay in the moment when you are training.

I liked that idea a lot and have been applying that mindset to my workouts. It has helped me build a better mind-muscle connection. As I think about the importance of what I'm doing, excelling at it becomes paramount and therefore I concentrate harder and push myself harder.

New Pink Brooks.

Shoes are not my thing. I have maybe one pair of heels I bought years ago and one pair of flats.  I  do own multiple pairs of flip flops and slippers (or as Ryan calls them -- my hipster shoes). I also hate most shoe shopping, but when it comes to running shoes, I make an exception. 

Ever since I have run seriously, I have always run in Brooks. Always. I don't think I will ever run in anything else. I first fell in love with them when I went to The Running Co. in Princeton, NJ during one of my breaks in college. Before that I had always been a fan of "whatever feels good and is on sale". During college I started running more seriously and by the time I came home from break, my shoes were ripping apart. My mom, sister, and I went to The Running Co. where a nice girl put me on a treadmill and told me to run while she watched me. Within less than 2 minutes she had taken down two pair of shoes for me to try. I put the first ones (Brooks -- can't remember the model) on and fell in love. It was like they were made to fit my feet and only my feet and they were light as a feather. Ever since that day I've run in Brooks. I hear very good things about other companies (for example my brother is like I am and ONLY runs in Mizunos), but I have my favourite and to them I am loyal.

My current shoes have far passed their date of being good to run in. I tend to run more than the recommended several hundred miles before buying new ones. As I have not been running as much recently, I've definitely pushed that limit a bit farther.

Today my gorgeous new Brooks PureCadence shoes arrived. They were a birthday gift from my brother (thanks Stephen!!!). My sibbies & mom have a really good "track" record of getting me very good fitness related gifts for my birthday and Christmas. They first introduced me to the Nike+ several years ago to track my running, and I would say have provided me with 1/3 of my current workout clothes and shoes :-)

Beautiful Brooks.

Aren't they just gorgeous?! I love the colour pink for running shoes. Given that I have a lot of black non-bold workout clothes, I think they are perfect.

I wore them to the gym tonight and they are just amazing. They are super lightweight and they have really good cushioning. I am an overpronator (I roll towards the inside of my foot when I step) because I have such flat feet. If I do the wet test where you put your foot in water and then step on a sheet of paper, the whole surface area of my foot is on the paper. I am the leftmost one below.

That said, I typically have to have a very cushioned shoe or a stability shoe for running. Usually, stability shoes are heavier than neutral shoes because they need extra material for cushioning. However, Brooks manages to make one hell of a lightweight shoe with a lot of stability.

Ready for a run and back day!

Ok, I promise that's as much as you'll ever hear me talk about shoes. I just kinda like them. A lot!

Pink shoes on a beat up T-bar row.

I also like back day. A lot. :-)

On a Quest.

I don't often devote full posts to product reviews, but I think this company and product deserve as many positive reviews as possible, so without further ado I give you a full post on Quest Bars. Specifically, I will focus on the most recent flavour that I have tried: Cookie Dough.

First let me say that I honestly don't know how these guys (and girls) do it! How do you make a product with such good macros taste so good? Whatever their secret is, they succeeded. I first tried Quest bars almost  a year ago. Either Ryan or I stumbled across them while searching for awesome protein bars. I'm always in the market for a good protein bar and have tried many. To me at first, this was just another bar I would try, find ok, and move on...until I actually tried my first one. Then I knew I had found a gem.

Quest Cookie Dough: So excited when this arrived!!

Macros: As with the whole Quest bar line, the macros are just amazing.
Cal: 190
Pro: 21 g
Carbs: 21 g  (* Only 3g net carbs *)
Fat: 8 g
Fiber: 17 g

Taste: Amazing! Really, this stuff tastes like actual cookie dough. I don't know how they do it. The bar has pieces of chocolate in it for the chocolate chips and basically tastes just like my mommy's cookie dough (which I always snuck spoonfuls of when I was a kid!). And if you heat it up it tastes like warm cookie dough! Ryan also really likes these! I was quite surprised as he tends to think protein bars that I love are just "ok". He rarely is as shocked as I am to find something he likes so much, but he did with these!

Beautiful.

What impresses me even more about the taste is that I liked them even before I had tried all of the various bars and shakes that I've currently tried. The reason I think this makes a difference is that tastes can adapt and they are definitely relative. When you try a protein bar you're basically going to compare it to other protein bars you've had, which admittedly over half of the ones I've tried are pretty gross. So if the flavour is ok to good, you have a winner. Personally, I think these taste great regardless of only being pitted against other protein bars. Yes, they are a clear winner in this category, but I would also put them against snack bars, sweets, granola bars, breakfast bars etc that are not stacked with protein. My bet is that Quest bars would still win.

Cookie dough heaven!

Texture/consistency: This is the part that really shocked me for two reasons:

1. There is actually a softness AND grittiness to the bar to mimic real cookie dough. Before baking the sugar granuals in cookie dough make for a grainy, but not crunchy texture to the dough. This is very hard to mimic without sugar or a lot of sugar substitute (I've tried several times!), but they did it without added sugar!
2. The bar is actually pretty soft itself without heating. Most people who have tasted Quest bars know that the secret is to heat the bar in a microwave from between 15-18s. Something happens during the heating process to transform the bar from pretty hard to chew to soft and gooey. Again, it's magic to me. Typically I eat the Chocolate Brownie bar, which is (was!) my favourite. I never mind heating it of course, because it always justs tastes like a warm brownie after I do. However the cookie dough Quest bar actually has a great texture heated or unheated.

Chocolate Brownie!!!

Some of my other favourites include: Chocolate Brownie and Cinnamon Roll. Ryan likes the Peanut Butter Supreme (which I haven't tried yet shockingly!). We were sent a new flavour of Banana Nut and am excited to try that as well!

Running Partners

Admittedly, this post will be a little bit about fitness, but mostly about running with puppies....

I have never really liked running with a partner. I know a lot of people like it, but I just could never get into it. I rather like exercising by myself. I love days when the track and weight room are empty. Just me 'n the music is my preferred mode.

I make an exception however for my two favourite running partners: Emmy (also known as E-bear, little bear, fluffy britches, wiggle butt) and Qubit  (known simply as "Q",  lil-Q, Q-bibs, honey Q Q.)

Best running partner #1

Best Running Partner #2

Some of my favourite things about running with these two are:

• I pick whatever pace I want and they are equally happy with all of them (except for when we spot a squirrel fatefully crossing our path and then I can't run fast enough for them).
• We can run whenever I want. They need no warning, no time to get ready, they just are happy to go.
• They don't care where we run. They loves trails, loops around the house, the sidewalk, the streets, anywhere.
• They are happy, truly happy to be outside and running. The looks on their faces (which unfortunately I couldn't capture while running) are just awesome. Every once in a while they look up at me and I can tell they are having the time of their life.
• Runs with them are always a bit more interesting because of neighborhood dogs, birds, squirrels, mailmen/mailwomen etc. They think everything is exciting, and it's a bit contagious!
• They keep me company, without demanding I talk to them. I can wear my headphone if I like, and it doesn't bother them.
• They keep me safe. I feel a lot safer running with dogs when I'm out by myself and I'm positive they feel as though they are fighting for my life when they bark back at the chubby beagle who comes charging down the neighbors' driveway towards us.
• I have gotten better at fartlek runs. This is basically how a dog naturally runs.

"I barely made it through the door I'm so exhausted!"

"I'm not tired!"

And there are only a few drawbacks:

• Typically running partners don't poop on the grass next to where you are running. Emmy is fantastic at waiting until we are the farthest point away from the house before she does this. 
• Needing to stop and smell things from time to time. (Them, not me.) Typically they are pretty good about this, but sometimes "we" get off track.

Good runners deserve biscuits post-run...and pre-run...and always!!

The "cookie jar"

Q: Ohhhh I can't wait any longer!
Em: Geez settle down...they're just cookies.

If you have a dog, I recommend trying to work out with them once in a while. It's so fun for both them and you. It really makes exercise seem more like a game than a chore, and who doesn't need that once in a while?

"YESSS. My life is complete!"

"Ok, I guess I'm excited now..."

Sprints

It's not everyday in the gym that I find a new person to admire. Today I did...

While running on the little (1/10.5 mi lap) indoor track in Duke's fitness center I was enjoying the peace and quiet of Spring break (meaning no loud guys playing basketball or fitness classes doing fitness-y things on the track) when I noticed a kid, maybe 11 or 12 playing basketball down below. Now this kid was pretty good. The few times I ran around I saw him make every shot and every layup he tried. Pretty impressive, given this kid was maybe 5 ft tall?

So he disappears and the next thing I know I see a blur on the other side of the track, that didn't actually look human to me. As I make my way around I realize it's this basketball kid, who has strapped to him, a running parachute. For those who don't know what this is I've included a Google Image below:

Um, do these look wicked awesome or what?

It's kind of the same concept as putting chains or bands on a bar. The faster you're running, the more resistance you get. It's speed dependent, just like chains are position dependent.

I probably would have thought this kid was a little crazy had I not seen this product used by IFBB Pro Figure champion and runner, Erin Stern. This is a pretty badass photo from her Facebook page:

Erin Stern

I watched this kid sprint his heart out with a smaller version of this parachute behind him and was amazed at two things:

1. He never ever attempted to pass me. It's a small track. He sprinted on one side, rested while I ran by until I was out of the way, and then did it again. Awesome consideration, and in a kid without an adult/parent present no less. There were easily enough lanes for him to pass me had he wanted, but he was content with staying out of my way.
2. After he was finished sprinting he went back down to the b-ball court to play ball with said parachute. He would sprint down the court and do a layup with this thing on. Pretty impressive.

This kid definitely had a lot of drive to succeed and seemed to be having fun doing it. An awesome lesson to keep in mind! Also, I kinda want one of those running parachute, don't you?

A new start....

I've never used a gym that was not associated with part of an academic institution. I know that sounds weird, but it's not really that weird when you consider that for the past 13 years (high school + college + 5 years of graduate school) I've had an available weight lifting room, pool, track, and other fitness accouterments at my disposal, basically free. Sure, it was buried in my college tuition, and I have to pay a 15.00 $ "Activity Fee" for graduate school, but compared to an actual gym membership, it's pretty cheap (baller).

Now, I've been going to Wilson & Brodie gyms on Duke's campuses on and off for the past 5 years. And let me say...they are gorgeous. Huge skylight windows, an indoor rock climbing wall, amazing and up-to-date equipement just touch the surface of the things I love about them. They also have (probably literally) a ton of new weight lifting equipement, not to mention brand new flooring, and nice lockers/bathrooms.

Now that Ryan has a new job, we have joined a gym closer to our house so we can continue going together. We checked out a few gyms in the area and realized that there are basically two types: ones that cater to moms and have spent their money on a big child care center, have lots of Zumba and aerobics classes, and are stocked with many many ellipticals and those that don't. Because Ryan and I care more about how many full racks, half racks, and weight lifting machines a gym has, we went with the latter.

We went today (for leg day), and right away it was very clear that there are a lot of differences between the Duke gym (which is admittedly nicer) and this gym (which is more of a grungy hardcore sort of gym). I will list some pros and cons below that I've noticed, but also just some general differences that amused me during my workout.

Always want to end with the good, so I'll start with the bad:

Cons:

• When I said grungy, it really is. Some of the equipment is torn, they have a few "sanitizing stations" which are almost hidden and I didn't see people using frequently, but most of the free-weight room in general actually just looks dirty and worn.
• The elliptical I chose this morning was broken (and since there are only ~6...it may be an issue during busy times)
• No bumper plates. I love bumper plates, especially for deadlifting, and alas, there are none. They are allowed, so I'm thinking of buying my own.
• All very old, very well-used equipment. 

Bumper plates -- Love the colourful ones!

Pros:

• They have not one, but TWO (2!) T-bar rows. Back day, here I come!
• It is pretty empty. I had to wait for nothing. Not one machine, not one piece of equipment. Nada.
• The free-weight area is set off in a dark back room. No one except the few people in there can actually watch you. This makes it a lot easier to focus, and to be a little less self-conscious :-).
• It's 5 minutes away from our house, and there is always parking! 

T-bar row. These are awesome!

And now for what separates a very expensive, catered to undergrad/grad/faculty gym from more of a powerlifting gym.

1. There are no "5 lbs." increments on the machines in the free weight room. Also, the pins are actually thin pieces of metal with a nut on the end. (See picture below).
2. The main rack of dumbbells starts at 20 lbs. You have to go searching in the back corner for anything lighter, hence, an absence of girls who like to lift pink 5 lbs. dumbbells :-)
3. There is a chalk station in the corner. (See below).
4. They don't actually mind if you drop bars with 45-lbs. plates on them.
5. There are about 20 belts (half of which are clearly made for guys that weigh 300+ lbs.)
6. Speaking of, I actually saw a powerlifting dude that was definitely in the 300 lbs. range. Muscle, fat and all, this guy was huge. 
7. Their selection of post-workout protein bars all have 30+ grams of protein. No Odwalla bars or anything remotely granola-y.
8. There is a white board with strongman records on there: I saw in the few seconds I glanced at it a  750 lbs. deadlift and a 600 lbs. bench. Doubtful, I will ever get on there, but theres some motivation right?

No 5s here. Also, interesting pins :-)

Chalky in the back corner. Badass records on the whiteboard.

My over-all feeling: It was different. Definitely different. Definitely outside of my comfort zone, as I have typically been used to the school/university type gyms. I've been once or twice to a few other gyms in New Jersey when I visit home, but definitely have not seen any like this. I feel a bit "badass" in this gym, but also a bit out of place. Hopefully as the time goes on I'll get more comfortable with the people there, the new routine, and the new equipment.

The gym newbie.

Closing thought: Although I like the camaraderie of a membership gym, at some point I would love to build a nice home gym, with everything I like there. There's a large up front cost, but then there is no monthly fee, no travel time, no lines for equipment  Just Ryan, me and the weights. That will probably be my perfect gym :-).

Mantathalon

Every once in a while on this blog I may do a little bragging. I have an exceptionally talented boyfriend and family that I am quite proud and like to showcase every once in a while. Tonight, Ryan is in the spotlight.

Now, Ryan is talented at many a thing, including but not limited to the following:

• Programming microprocessors
• Knowledge of everything electronic
• Building/remodeling houses, decks, porches, cars, and anything with machines
• Dog training
• Cooking & grilling
• Organization
• Computer systems and programming
• Knowledge of life things
• My favourite: being the best boyfriend

Now, he also happens to be a very experienced lifter and my personal trainer. Because this blog is mainly about food and fitness I won't focus on all of his other amazing qualities (as that would take far too much time), but rather on the fitness/lifting aspects.

We recently read an article on T-Nation by Martin Rooney proposing a "Mantathalon" in which there are 5 events and a total score. To read the full article, click on the link below:

http://www.t-nation.com/free_online_article/most_recent/the_mantathlon

For those who want a shortened version here it is:

Rules: 5 exercises

Time: 20 minutes

Scoring: Max reps up to 20 (no breaks once the exercise starts). At 20 you stop, have some rest time and then continue the next exercise. Total score is out of 100. 

Stipulations: Exercises must be done with good form (see details below). Exercises must be done in the order listed. Rest times between exercises are up to the person taking the test and can be allocated however they choose as long as total time remains under 20 minutes.

Overhead Press

Exercises:

1). Bench press bodyweight. Must have full lockout at the top and touch the chest at the bottom.

2). Chin-ups. Must have 1 s pause at the bottom and chin clearing the bar at the top.

3). Overhead press half bodyweight.

4). Weight dips with 1/4 bodyweight + body. Arms must come to parallel with bar and full lock at top.

5). Barbell curl with 1/2 bodyweight. Back against a wall. Curl up to chin and almost full lockout at the bottom.

So how did he do?

Bodyweight: 185 lbs

1) 15 Bench Press (185 lbs)
2) 20 Chin-ups (@ BW)
3) 17 OHP (95 lbs)
4) 18 Dips ( BW +45 lbs)
5) 14 Barbell curls (95 lbs)
Total: 84/100

This puts him in the "Mega Man" category as listed in the article. What I like even more than that however is his attitude towards lifting. He's always looking to improve, but never takes what he does for granted. Even halfway through the Mantatholon he was thinking of ways to tweak his training to become better at it. He keeps an open mind in terms of exercise (although he's a little tough on cardio...aka he hates it) and he's better and stronger for it.

What I want to know is: How would I make a "Chicktatholon" to rival this? I will be thinking of some ways to tweak this to match the female body while keeping the same premise. Looking forward to sharing further programs and progress!

The Deal

Because this is an honest blog, one that hopefully keeps me accountable, I will be posting today on a deal that Ryan and I made regarding my weight and calories.

As you may already know, I do/did suffer from an eating disorder. It varies between a clinically diagnosable ED to a DE (disordered eating). When I met Ryan  a year ago I was in the midst of losing 1/3 of my then-weight, 1/2 of my current-weight. It was a struggle. One that I both did and didn't end up winning. I did in the sense that I lost a lot of weight. I didn't in the sense that in doing so, I fell back into bad habits of severe restriction, overexercise for the amount I was eating, as well as many negative psychological ways of dealing with it. It affected me greatly, and would have potentially been much more dangerous if Ryan, for lack of a better word, hadn't saved me.

Although he got me back to a much healthier place, both physically and mentally, I still struggle with feelings of elation when seeing lower and lower numbers on the scale. He, on the other hand, would probably be happy with me if I actually gained a few pounds. So instead of battling back and forth on it, we struck a deal.

The deal:  If I got below 110, I had to eat 1700 calories a day.

Why this deal?

In the past, I've always struggled with the single digit numbers. As soon as I see 109 I want to see 108. Then 106. Then below 105. Its a twisted mental game that I've played a few times that never ends well. And it seems to get much worse when I see single digits. I don't know why. So that set the limit. Both Ryan and I knew this. 110, no lower.

I typically try to eat between 1500-1600 calories a day, in honest efforts to maintain weight. I tend to be more lenient with this on days I work out, especially the weekends and I may get to 1700-1800 on these days, while other days, if I'm not hungry, I may not hit 1500. 1700 is more than I typically eat and so going below my weight meant I had to eat more. Consistently. Pretty simple.

What happened?

I was convinced this would be easy for me. I try to eat to maintain my weight, which had started hovering dangerously close to that line, until a few days ago when it dipped below. I wasn't quite as excited when I saw the lower number. Of course, part of me was because it always is, but a much stronger part felt like I had disappointed Ryan. Something the two of us work so hard to keep under control. But in typical fashion, he wasn't disappointed with me when I told him. He simply grinned and say "1700 it is! I'm thinking ice cream".... or something along those lines. Don't let the statement fool you, he takes it seriously, but he also knows I take things too seriously so he tries very hard to counterbalance that. Deals are deals, and he knew I would have to stick to my end of the agreement.

How am I doing it?

Anniversary dinner with Ryan: White pizza at Pulcinella's!!

Saturday was easy. Ryan and I went to our favourite Italian Restaurant for our anniversary, so 1700 was easy to achieve there. Sunday and Monday were a lot harder. Being full and making yourself eat isn't as easy as it used to be. I used to be able to eat way past full...now I struggle. It's also pretty hard emotionally, for someone who likes the safety of routine so much. To consciously have to eat more despite not being hungry is...just...tough. But thankfully I have good support through it all, and hopefully I will be back above 110 soon enough :-)

Foam Rolling

Foam Rolling:

Ok. So it may seem that this topic is a already well-talked about one. A lot of people in the gym foam roll. I see guys doing it before heavy squat days to loosen up their hips. I also see people "relying" on it far beyond its capabilities. For example, if you need to foam roll for 20-30 minutes to accomplish 20 minutes of nowhere near max effort lifting, it probably not benefiting you as much as you think.

Personally, I've started (very recently) foam rolling at night. Mostly I focus on the hams, glutes, lower back and hips. My hip flexors get very very tight from lifting (especially squatting heavy) so I'm hoping that foam rolling, combined with stretching will help them loosen up a bit.

Some foam rolling moves.

Doggie assisted foam rolling:

She rollin'

Even better than regular foam rolling.

Because I have only done this a few times I will reserve grandiose statements about it for a later post. For now, it feels good, helps loosen my muscles and hopefully will help (with the aid of stretching) increase my flexibility.