Foam Rolling... What's That All About?

Do you FOAM ROLL?? You should! Here’s why…the benefits of foam rolling are as follows:
- Improved joint mobility and fascia flexibility
- Reduced muscle soreness
- Improved muscle tone (activity)
- Decreased stiffness and muscle tension
- Improved range of motion
- Improved blood flow to muscles
- Breaks up adhesions, knots, and scar tissue surrounding muscle
Oh, and did I mention it helps reduce stress??? It’s like a FREE deep tissue massage!

So how do you foam roll? Here are a few of the most common foam rolling exercises recommended by TriRadar.com (refer to the picture above for examples)

1 - The Iliotibial Band
The ITB is a band of fibrous material running from the top of the hip to underneath the knee. A tight ITB is commonly associated with the injury “runner’s knee”. Any dysfunction can lead to pain at the front and side of the knee.
1. Lie on your right side with the roller just under your hip-bone.
2. Straighten your right leg, support yourself using your arms and if needed, the left leg.
3. Roll from the hip down the outer side of your leg to the knee.
4. Repeat on the other side

2 - Calves
Tight calves can be a factor in a number of lower limb injuries, from Achilles problems to shin splints.
1. Sit with the roller under your calf, stacking one foot on top of the other.
2. Support your body weight with your hands and roll the length of the calf; alter the angle of the leg to get to the outside and inside of the muscle

3 - Quadriceps
Tight quads are a common complaint, but a foam roller can help overcome this. It promotes faster recovery, reduces soreness and lowers the risk of associated hip and knee injuries.
1. Lie face down, with the roller under one thigh, support your body weight with your arms.
2. Roll the length of the quad from the hip to the knee.
3. Alter the angle of the leg so the whole muscle is worked.

4 - Thoracic Spine
A stiff thoracic spine is common, especially in triathletes who spend countless hours flexed over their handle bars. In addition to injury prevention, working on better thoracic extension will help run performance by improving run posture, biomechanics and breathing function.
1. Lie on your back over the roller with your lower back dropped down.
2. Roll, relaxing as much as possible, letting the back arch over the roller.
3. You can hold this position, or roll to target the muscles at either side of the spine. Support the neck if you have any issues in this region.

Looking for a Foam Roller? I highly recommend the Rumble Roller for the most intense massage.

Another great option is a Standard 18" Roller.

  

Questions? Need help finding the right program for you? Contact me at coachrachelmcmichael@gmail.com and let's get started!

 

 

 

Clean Eating Pumpkin Pie

Excited to share this yummy CLEAN holiday classic with you!
You can have your pumpkin pie... eat it... and forget the guilt! Most importantly... NO artificial ingredients!! This recipe is brought to you by the Gracious Pantry.

Ingredients:
2 cups prepared pumpkin
1/2 cup honey
4 egg whites
1 1/2 teaspoons cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1 1/2 cups fat-free milk (you can substitute unsweetened soy, almond or rice milk)

 

Directions:
1. Combine all ingredients in a large mixing bowl, and mix thoroughly.
2. Pour mixture into pie crusts (I used this recipe)
3. Bake at 425 degrees F. for 15 minutes.
4. Reduce oven temperature to 350 degrees F. and bake for 45 additional minutes.

 

 

 

 

 

 

 

About Me: 8 Interesting Facts

You've probably seen the "interesting facts" game that's been going around on Instagram and Facebook... I wasn't planning to play this game, but I "liked" someone who did and got the #8 - so here are 8 facts about me!

http://vimeo.com/user17319118/8facts

Bible Verse of the Week

Ephesians 2:10 (NLT) "For we are all God’s masterpiece. He has created us anew in Christ Jesus so that we can do the good things he planned for us long ago."

It's so awesome to think about the fact that God created us to do good things... we are His masterpiece! And when we trust Him and put our faith in Him - when we rely on Him only, He shapes us and molds us and refines us. And He entrusts us to do the good things that He alone planned for us to do even before we were born! 

Are you trusting God today and letting Him use you to accomplish His purposes?

GIVE & RECEIVE This November

Beachbody has such an AMAZING promotion going on in November... the Give & Receive Challenge Pack Promotion. For each Challenge Pack purchased, Beachbody will GIVE $20 to Feeding America, and you will RECEIVE $20 toward your next purchase!!

So not only are there all of the personal benefits to you of prioritizing your health and fitness, but a BONUS way your purchase can help feed the hungry & get you a $20 gift certificate!

Check out THIS VIDEO for more information



Ask me how you can join my November Challenge Group and let's get you the accountability you need to succeed!

ORDER YOUR CHALLENGE PACK!



 

Pumpkin Chocolate Chip Oatmeal Cookies

This Pumpkin Cookie Recipe from Mouthwatering Foods is a healthier way to splurge!

Ingredients:

1/2 cup pumpkin
1 flax "egg" or 1 egg
1 tsp vanilla
1 tbsp maple syrup
1/4 cup raisin puree (can replace with more maple syrup or honey)
1 1/4 cup rolled oats
3/4 cup oat flour (grind oats in a blender or food processor until they form a fine flour)
1/4 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp ginger
1/4 tsp cloves
1/2 cup chocolate chips
 

Directions:

1. Preheat oven to 350F.
2. In a small bowl, mix together first 5 ingredients.
3. In another large bowl, combine remaining ingredients.
4. Mix wet ingredients into dry until a thick dough forms.
5. Form dough into cookie shapes on a silpat or parchment paper lined baking sheet.
6. Bake 10 minutes.
7. Let cool for 3 minutes on baking sheet before moving to a cooling rack to cool completely.  

 

Yields:
16 cookies

 

 

 

 

 

What are Micronutrients?

Micronutrients are the vitamins and minerals that our bodies require in very small quantities to promote growth and development. These include macrominerals (e.g. potassium, calcium, sodium), organic acids (e.g. citric acid, lactic acid), trace minerals (e.g. iron, zinc, chromium), and vitamins (e.g. A, B complex, C, D, E, K). These are the nutrients that enable the body to produce enzymes, hormones, and other substances essential for proper growth and development. If your body doesn’t get the small quantities of micronutrients it needs, the consequences can be severe.

Micronutrients help maintain the body’s systems:
- Sodium maintains the proper fluid balance in your body. It helps fluid to pass through the cell walls and helps to regulate appropriate pH levels in  your blood.
- Magnesium helps the heart maintain its normal rhythm. It aids in the conversion of glucose into energy and is necessary for the metabolism of the macromineral calcium as well as vitamin C.
- Manganese is responsible for the promotion of bone formation and energy production. It helps the body metabolize macronutrients (protein, carbohydrates, and fat)

Micronutrient deficiencies:
Iodine – Iodine deficiency is the most prevalent cause of brain damage in the world, yet is also easily preventable. Iodine deficiency is one of the main causes of impaired cognitive development in children. Serious iodine deficiencies during pregnancy can lead to congenital abnormalities and death. The solution: iodized salt!

Vitamin A – Vitamin A deficiency is the leading cause of preventable blindness in children. A deficiency in this vitamin can also increase the risk of disease and death from severe infections. In pregnant women, a deficiency of vitamin A can cause night blindness and may increase the risk of maternal mortality. Good sources of this vitamin include: sweet potatoes, carrots, dark, leafy greens, paprika, red pepper, cayenne, chili powder, and liver.

Iron – Iron deficiency is the most common in the world, and the only one that is prevalent in developed countries. Over 30% of the world’s population suffers from iron deficiency anemia. Good sources of iron include meat (liver is the highest source), beans, lentils, spinach, broccoli, and fortified oatmeal.

How I get my micronutrients:
Making sure you ingest the proper amount of micronutrients will ensure optimal health! Personally, I make sure that I am getting all of the micronutrients my body needs with my daily dose of dense nutrition – Shakeology. Shakeology has been a part of my daily health routine for the past year. I drink it every day! When you can put optimum nutrition; whole foods and super foods from all over the world without ANYTHING artificial into one glass, you bet your bottom dollar I'll be all over it!!

Having trouble finding the right balance? Contact me today and let’s get started on a plan that will work for you!

Coming Soon... P90X3

Yes - the rumors are true - P90X3 will be here in less than one month! (December 10th!!!) And you guessed it... it's already on my Christmas List!! Here's some more information about the program (if you missed either of my first two updates, click here: Part 1 and Part 2):

Types of Workouts: I mentioned before that there are 20 different workouts. These will include workouts like: MMX, Agility, Accelerator, Decelerator, Mobility, Isometrics, Plyometrics, Warrior, and many more!

Can I get an effective workout in only 30 minutes? “Science is showing that the vast majority of results come from the workout from the first 30 minutes anyway, so I talk a little bit less…”
- Tony Horton

At a recent conference, Tony Horton said "P90X was never designed for people who wanted to lose 100 pounds... P90X3, however, is designed for people who want to lose a lot of weight"

As I mentioned before - customers who order through their coach will receive a FREE GIFT: If you order through my TeamBeachbody Website by December 31, you'll receive a free 1-on-1 leg workout DVD AND a P90X3 hat.

This program is projected to sell-out (and be on backorder), and there will not be a pre-order (like there was with P90X2), so sign up HERE to receive a reminder from me when it is released!

I'll be doing P90X3 as part of my on-line fitness accountability groups starting January 1, 2014, so if you want in the group, please let me know now so I can save you a spot! Email me at coachrachelmcmichael@gmail.com with the subject line "P90X3 January Challenge Group"

 

 

 

 

 

Bible Verse of the Week

Daniel 1:10-16 (ESV) "And the chief of the eunuchs said to Daniel, "I fear my lord the king, who assigned your food and your drink; for why should he see that you were in worse condition than the youths who are of your own age? So you would endanger my head with the king." Then Daniel said to the steward whom the chief of the eunuchs had assigned over Daniel, Hananiah, Mishael, and Azariah, "Test your servants for ten days; let us be given vegetables to eat and water to drink. Then let our appearance and the appearance of the youths who eat the king's food be observed by you, and deal with your servants according to what you see." So he listened to them in this matter, and tested them for ten days..."

For those of us who have read this passage before, we know that after the ten days, Daniel and his men were stronger and healthier than the other youths. When I read this passage, I begin to ask myself this question: "How am I stewarding the body that God has given to me? Am I taking care of it? Am I treating it as a temple? Am I allowing myself to enjoy the rich things the Lord has blessed me with, while still being faithful to what the Lord has entrusted me?"

Recipe Spotlight: Pumpkin Black Bean Soup

Dishing the Divine has this excellent pumpkin soup recipe! I'm just loving all things pumpkin right now! 

Ingredients:
3 15-ounce cans black beans, rinsed and drained

1 14.5-ounce can diced tomatoes

1/4 cup butter (or substitute apple sauce) 

1 1/4 cups chopped onion

4 cloves garlic, chopped

1 tsp salt

1/2 tsp ground black pepper

4 cups beef broth or chicken broth

1 (15-ounce) can pumpkin puree (or two cups homemade pumpkin puree)

1 tbsp brown sugar

1/2 tsp all spice

1 tsp chili powder

1 tsp cumin

1/2 pound cubed cooked ham (optional)

fresh chopped cilantro and sour cream for garnish

 

Directions:
1. Pour 2 cans of black beans into a food processor or blender along with the tomatoes. Puree until smooth. Set aside.
2. Melt the butter in a soup pot over medium heat. Add the onion and garlic and season with salt and pepper. Cook and stir until the onion is softened. Stir in the bean puree, remaining can of beans, 3 cups of the beef broth, pumpkin puree, brown sugar, all spice, chili powder, and cumin. Mix until well blended, then simmer for about 25 minutes. Add additional beef broth as needed to reach the desired consistency. Stir in the ham and heat through before serving.

 

 

 

 

 

 

 

DERM EXCLUSIVE Special Offer!

 

TAKE ADVANTAGE OF IT! This is a killer deal, and it's an awesome product!! For the first time ever, from November 1-20th the Derm Exclusive Ultimate Kit (7-piece kit) including: the Micro Peel Resurfacing Pads, Intensive Repair Serum, Collagen Lift, Fill & Freeze Wrinkle Treatment, Facial Cleanser, Age Defense Moisturizer SPF 30 and Volume Lip Therapy SPF 15, is reduced to $99.95. This is a $120 savings over purchasing the products individually – what a great savings and just in time for the holidays!
CLICK HERE TO ORDER YOURS!

 

 

 

 

Is Cardio or Weight Lifting Better?

 

This article by Steve Edwards was first published in the Team Beachbody Newsletter ... you can find the full article here.

If you're looking to lose weight, you might be wondering: Should I focus on doing cardio or should I weight train? The answer, for those of you not interested in hanging around for the "why" part of the answer, is both. What matters most is the way you train, the system you train under, and your lifestyle.

The cardio vs. weight lifting question stems from the days when "cardio" usually meant going to a low-level aerobic class and "weight lifting" meant spending a couple of hours in the "free weight room," chatting with your buddies between attempts at "out-benching" each other.

These days, most workout programs incorporate both, often during the same workout. Most "cardio" work has an element of resistance training, either in the form of added weight or plyometric movements, while most "weight lifting" work has a cardio element because it's done in circuits.

There are two myths inherent in this age-old question. The first is that weight training will make you bulky. The second is that cardio doesn't build muscle. Let's dispel these once and for all.

Myth 1: Weight Training Will Make You Bulky
Gaining bulk is hard. It takes a ton of energy for your body to add muscle. During the initial stages of any kind of intense training, especially one you're not used to, your body releases excess amounts of the hormone cortisol, which causes your body to retain water. Some people think this means they are bulking up when, in reality, it's just the body adapting to the training. It happens whether you are trying to gain or lose weight and has nothing to do with gaining actual muscle mass. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water.

Myth 2: Cardio Doesn't Build Muscle
This second myth is trickier. Low-level, steady-state aerobic training will atrophy muscle, so it can be true. But "cardio" hasn't meant aerobic zone training since Richard Simmons' heyday in the 80s. Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. Modern cardio training is almost always an offshoot of interval training, which means it's a mix of aerobic and anaerobic training. And this builds muscle.

What Is the Best Way to Lose Weight?
The best way to lose weight is to follow a solid training system that targets weight loss. A system takes into account your entire lifestyle, workout, diet, sleep, and supplements. Why? Because all of these things affect your body's ability to change.

The key to weight loss is to change your metabolism. While it's easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. The word you're looking for to make this happen is intensity. By that, I mean you need to force your body to work in the anaerobic realm. Because your body depends on air to live, forcing it beyond its ability to breathe causes it to release performance-enhancing hormones to survive. When done consistently, these hormones change your metabolism.

Of course, you'll die if you stay in the anaerobic zone for too long, which is why you only do anaerobic work in short intervals. In between these intervals, your heart is working out aerobically to recovery. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. For example: circuit weight training—consisting of many sets to failure, with short breaks—is not only a great anaerobic weight training workout, but also a very effective workout for your cardiovascular system as well.

The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. This is why having a system is so important. Intense anaerobic training is stressful for your body. You need this stress to change your hormone balance, but if you overstress yourself, it will lead to problems in the form of overreaching and, if you do it too long, overtraining (both responsible for maladies from lack of results to injury or illness). A proper exercise program takes this into account by scheduling different styles of workouts next to each other to create a balance between intensity and recovery.

Your nutrition and lifestyle are very important for proper recovery. The better you eat, the faster you recover. Ditto for sleep. Sleep is when your body produces its natural PEDs (performance-enhancing drugs). So get your shuteye!

To recap, whether your exercise routine is focused on cardio or weight training has very little to do with whether you'll lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away.

Need help finding the workout that is right for you? Contact me at coachrachelmcmichael@gmail.com and let's find a program that is right for you!

 

 

 

 

 

Give & Receive this November

Beachbody has such an AMAZING promotion going on in November... the Give & Receive Challenge Pack Promotion. For each Challenge Pack purchased, Beachbody will GIVE $20 to Feeding America, and you will RECEIVE $20 toward your next purchase!!
 

Why should you order a Challenge Pack? Because Challenge Packs help you get and stay in the best shape of your life by combining fitness + nutrition + support.

Challenge Packs include:
- A choice of 23 world-class fitness programs
- A 30-day supply of Shakeology
- A FREE 30-day VIP Trial Membership to the Team Beachbody Club where you can access tips, fitness and nutrition tracker tools, and more
- A nutrition plan, calendar, and other tools to help you achieve your results
- Once you've completed your program, submit your before and after photos to get your exclusive free t-shirt.
- Plus, when you order through me, you'll get a bonus workout for whichever workout program you choose for FREE!
- And most importantly, you'll receive access to my 30-day on-line fitness accountability group where I will work with you to hold you accountable to your goals!!

There's never been a better time to purchase a Challenge Pack and get in the best shape of your life - and I'm here to help you every step of the way!

 

ORDER YOUR CHALLENGE PACK!

 

 

 

 

Bible Verse of the Week

Colossians 3:23-24 "Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ."

Reading this verse really got me thinking... "if God were my boss, would I ____?" Guess what? He IS my boss... and He is omnipresent and omniscient. That means He knows what I'm doing, when I'm doing it, and my motivation for doing it. My job is to work as if I was working for Him.

So if I'm a hairdresser, I should cut every person's hair as if I were cutting the Lord's hair. If I'm a business-man, I should show up to work on-time and prepared (let's be honest, we'd never want to be late for unprepared for a meeting with the King!) We are working for the Lord. And while the world may tell us that "it's ok to just ____", the Bible clearly tells us in these two verses that we are to work hard, doing everything as if we were working for the Lord.

Today, as we go through our day, let's pay closer attention to our motivations for what we do and how we do it.

Recipe Spotlight: Pumpkin Granola

Liv Life's Pumpkin Granola is healthy, delicious, and made for such as great cause (you can read the background story at the attached link)!

Ingredients:

2 1/2 cups rolled oats
3 Tbs ground flax meal
3/4 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ginger
pinch ground cloves
pinch allspice
1/4 tsp salt 1/3 cup brown sugar
1/4 cup pumpkin puree
2-3 Tbs grape seed oil (may substitute your favorite oil)
2-3 Tbs maple syrup
1/2 tsp vanilla
1 handful dried cranberries or golden raisins
1 handful whole raw almonds
2-3 Tbs salted pepitas (pumpkin seeds)
 

Directions:

1. Preheat oven to 325º.
 2. Measure the rolled oats and flax meal into a large bowl. Over the top sprinkle the cinnamon, nutmeg, ginger and pinches of cloves and allspice. Add salt and stir to mix evenly.
3. In a smaller bowl, add the brown sugar, pumpkin puree, oil, maple syrup and vanilla. Whisk well until the mixture is smooth.
4. Pour the whisked wet ingredients over the spiced rolled oats and stir until the oats are evenly coated. Add the whole raw almonds and stir to incorporate.
5. Pour the coated oats onto a silicone mat (or parchment paper) lined baking sheet using a spatula to spread the mixture evenly.
6. Place the baking sheet into the oven and bake for about 20 minutes. Stir the granola and bake for an additional 10 minutes. Stir again and bake for another 5-10 minutes, or until the granola is golden. Note: the granola will crisp up as it cools.
7. Remove the golden granola from the oven and allow to cool for about 5 minutes. Add the cranberries or raisins and pepitas, stirring once again to incorporate.  Allow to cool completely before placing in an airtight container.
8. Serve granola with milk or over yogurt, or simply enjoy as it is!

 

Note:
Your house will smell divine after backing this granola!

Coming Soon... P90X3!

Yes - the rumors are true - P90X3 will be here December 10th (It's already on my Christmas List)... here's some more information about the program:

Number of Workouts: There will be 20 different workouts - yes - you heard correctly 20! Variety is the spice of life, and Tony Horton is going to make sure that you do not get bored during these 90 days!

Phases: The workout program will be broken up into 3 different blocks: the adaptive phase, resistance phase, and explosive power phase

Schedules: There will be 4 different schedules included with the program:
1. Classic - Go through the program in a classic all-around fashion. Think of this as the "jack of all trades" schedule.
2. Lean - This is for those who are looking to mainly lose fat.
3. Doubles- This is for the extreme athletes who insist on a full hour of daily training (2 workouts per day)
4. Mass - This is for the men and women that want to gain muscle mass. This is new to the P90X family, and should be great for those who are looking to add the "real beef"!

As I mentioned before - customers who order through their coach will receive a FREE GIFT: If you order through my TeamBeachbody Website by December 31, you'll receive a free 1-on-1 leg workout DVD AND a P90X3 hat.

This program is projected to sell-out (and be on backorder), and there will not be a pre-order (like there was with P90X2), so sign up HERE to receive a reminder from me when it is released!

I'll be doing P90X3 as part of my on-line fitness accountability groups starting January 1, 2014, so if you want in the group, please let me know now so I can save you a spot! Email me at coachrachelmcmichael@gmail.com with the subject line "P90X3 January Challenge Group"