Here are some of your Laguna Beach Personal Trainer’s observations about “Why New Year’s Resolutions Don’t Work and therefore Suck!”

1. GOALS ARE NOT SPECIFIC ENOUGH: Starting the year with a resolution to lose weight is a recipe for failure.
You need to be specific with HOW MUCH weight you want to lose, WHEN you want to lose it by, and WHY you want to lose it.

2. GOALS ARE SET TOO FAR AWAY: Setting a goal for the entire year is not bad in itself, but if you don’t break it down into smaller more achievable goals with their own individual deadlines, then it becomes too large of a task or worse yet, you may feel like you have all the time in the world to achieve the goals. Most people will end up procrastinating and never achieving any of their goals.

3. NO CLEAR PLAN OF ACTION: Most people set a resolution to lose weight, get a new job, or quit a bad habit, but that’s usually as far as they go. There’s no specific plan broken down into ACTION STEPS on HOW their going to achieve their goals. When we’re overwhelmed, INACTION is often the consequence. Fail to Plan, Plan to Fail.

4. MAKING A RESOLUTION ONLY SOLVES A SMALL PROBLEM: Setting a resolution like, “I won’t drink soda all year” is great……for a 1 month goal. After that point it should be a habit and you should then be focusing on the next new habit. So instead of one new good habit for the entire year you now have 12 (ONE PER MONTH).  Remember it only takes 21 days to establish a new habit, or break an old one.

5. ALL OR NOTHING: Most people set out to do a resolution and end up quitting at the first sign of trouble. “Don’t drink alcohol” works for a while until that party comes up that you have a drink (or two) and then you go, “damn I ruined my resolution!” Oh well I guess I can start drinking again.” 80% of the time is better than 0% of the time. Stick to something and realize you’re not going to be perfect. Be realistic in your goals.

6. NO CLEAR REASON, FIND YOUR “WHY”: Most people don’t establish the real reason behind their goal. You set a goal to not drink soda for a year. Why? To lose weight. Why? Seriously! There are plenty of overweight people that don’t care they are overweight. IN FACT WATCH MOST OVERWEIGHT PEOPLE, THEY DRINK DIET SODA [DOESN'T SEEM TO BE WORKING:)]  You must get to the root of Why is it a problem for you and WHY is it important for you to change?I’ll tell you with 100% certainty that if your ‘why’ isn’t BIG enough, and doesn’t motivate you to YOUR CORE,you’re going to quit as soon as things start to get tough.  Believe me things will get tough, because this world will challenge your strength and will power.

7. NO CONSEQUENCES: Lastly, the big one is that nobody sets a consequence for their resolution. Establish what will happen if you don’t achieve your goal and share that with 5 people who will hold you accountable if you fail. If you have a trainer, tell your trainer.  If you don’t stick to your plan, then you owe your trainer dinner at their favorite restaurant, or have to buy a new piece of equipment for the gym.

Here is a little worksheet for you to do in order to help you achieve your goals for 2012. Print out one sheet for each of your goals.

Just Goal Tracker Work Sheet for your Goal Tracker Work Sheet and print it out.

Remember, those that write down there goals and look at them have a 90% high success rate than those that don’t!

Cheers to your Success!

Your Laguna Beach personal trainer has put together a full body workout routine that uses only bands and your bodyweight.

Here is a great way to workout at home, or while you travel.

Start off with our full body foam roll and then our pre-workout flexibility and warm up routine for a workout that will take about an hour, or follow this abbreviated warm-up:

1. Band curl, press, pull, press for 10 reps
2. Band figure 8 set-up lateral steps 10 steps each way
3. Band teeter-totter 10 reps each side

Then the workout is 3 rounds/sets of each exercise.

For a fat burning workout, perform this routine in a circuit format followed by a 30-60 second rest period

• bridge with band
• 1 arm, 1 leg reverse grip row
• right side plank
• left side plank
• wall sit
• reciprocating rows
• rest  and repeat

1. Increase recovery from exercise
2. Improve Health
3. Improve Athletic Performance
4. Decrease Risk of Disease
5. Decrease Risk of Illness
6. Increase Energy Levels
7. Favorably Alter Body Composition

Diet and Nutrition Recommendations:

1. Eat 4 – 6 meals a day
2. Drink 8 – 12 cups of water per day
3. Avoid empty calories, refined sugars, and processed foods
4. Distribute protein intake evenly throughout the day
5. Consume post workout meal/drink and carbohydrates within 90 minutes of exercise cessation
6. Choose whole grains, fresh fruits and vegetables over refined grains and simple sugars
7. Distribute protein, carbohydrate, and fats throughout the day and at each meal for a balanced diet
8. Weigh and measure your foods at least once a week to increase awareness of portion sizes

Proteins (4 Calories per gram) -

Protein builds and repairs body tissue and structures, it is used in the synthesis of hormones, enzymes, and regulatory peptides, and can be used for energy when the body receives insufficient amounts of carbohydrates

• RDA recommends .8g/kg/day (avg. adult), 1.0g/kg/day (bodybuilders and athletes), 1.4g/kg/day (endurance athletes)
• Food Sources; Meats, Fruits, Vegetables, Grains, Dairy Products, Supplements
• Side Affects of High Protein Diet (30% or more of total caloric intake)

Carbohydrates (4 Calories per gram) – Provides energy and aids in performance and recovery

Majority of carbohydrates should come from whole grains, fresh fruits, and fresh vegetables

Recommendations – 40% – 60% of total caloric intake

• 1.5g/kg/bodyweight within 30 minutes after exercise (delaying carbohydrate intake by 2 hours or more can decrease muscle-glycogen stores by 66%)
• Additional meals of 1.5g/kf/bodyweight every 2 hours to completely restore muscle glycogen
• For fat loss or muscle gain, carbohydrates should make up the highest percentage of macro nutrients

Carbohydrate/Glycogen Loading Schedule -

(Increase endurance potential for events lasting 90 minutes or longer)

Fats (9 Calories per gram)-

Provides energy, transports fat-soluble vitamins (A,D,E & K), cellular membrane structure and function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells, organ protection, prolonging the digestive process by slowing gastric emptying, initiating hormonal release of cholecystokinin(CCK) – hormone that signals satiety (feeling of fullness)

• Recommend 20 – 30% of total caloric intake (closer to 20% for fat loss)
• Unsaturated Fatty Acids – increase HDL – “good” cholesterol
• mono-saturated – olive oil, canola oil, almond oil
• poly-saturated – peanuts, macadamia nuts, safflower oil, corn oil

Water- constitutes approximately 60% of adult body weight

Benefits:

• Improves endocrine-gland function
• Alleviates fluid retention
• Improves liver function – increases % of fat used for energy
• Regulates thirst
• Helps decrease appetite
• Efficiently distributes nutrients throughout the body
• Improves body temperature regulation
• Maintains blood volume

General Recommendations:

• Should consume at least 96 oz. (3 quarts) of water per day
• Consume an additional 8 oz. of water for every 25 lbs. a person is over ideal bodyweight for fat loss
• Water intake should be increased if the individual is exercising or is in a hot climate

Dehydration – body cannot adapt to dehydration

• Fluid loss of 2% of body weight will adversely affect circulatory function and decrease performance
• Decrease Blood Volume
• Decrease Blood Pressure
• Decrease Performance
• Decrease Sweat Rate
• Increase Heart Rate
• Increase Water Retention
• Increase Sodium Retention
• Decreased Cardiac Output
• Decreased Blood Flow to Skin
• Increased Perceived Exertion
• Increased use of Muscle Glycogen

Guidelines for Fluid Replacement:

• Consume 16 oz. of fluid 2 hours prior to exercise, an additional 8 -16 oz. if exercising in warm weather
• Drink 20 – 40 oz. of fluid for every hour of exercise
• Fluids should be cool due to gastric emptying
• If exercise exceeds 60 minutes, use a sport drink containing up to 8% carbohydrates (can replace fluid and muscle-glycogen stores)
• Goal is to replace sweat and urine losses
• Ingest 20 oz. of fluid for every pound of body weight lost after an exercise bout, especially if rapid re-hydration is necessary

Hyponatremia – over hydration, can result in poor levels of sodium and deplete body of vital nutrients, vitamins and minerals, which could lead to death

Recommendations:

• Don’t drink more than you sweat
• Use sport drinks that contain sodium

Fiber- Provides some bulk to diet by increasing satiety, and some fibers delay stomach emptying

• Recommended Daily Intake of Fiber is 25g/day
• Prevents constipation and establishes bowel regularity
• Maintains good intestinal motility
• Aids in prevention of bacterial infections
• Helps to lower the risk of colon cancer
• Helps to retain the health and tone of the digestive-tract musculature
• May reduce the risks of heart and artery disease by lowering blood cholesterol
• Regulates the body’ s absorption of glucose

Bodyweight exercises are exercises that strengthen your body without using free weights or the conventional strength training equipment (machines) used in gyms. The weight of your own body is used to provide the resistance to strengthen your muscles. Exercises like pull-ups, push-ups, squats, and sit-ups are examples of the most common types of bodyweight exercises.

All you need is just a small space in your home, garage, outside, or in your hotel room. Anyone can do these exercises whether you are a business traveler, a stay at home mom, someone trying to get their golf swing right, or a hard core weight lifter. They will help to promote strength, flexibility, and overall fitness with very little space or time. Life will suddenly become easier for you. Your energy level will rise and your joints will no longer ache.

Bodyweight training exercises date back into ancient times. They were usually the training method used by the warriors of those times, like the ancient Greeks, Indian Wrestlers, Egyptians, Romans, Shaolin Monks, and so on. In fact, bodyweight exercises are used by all branches of the military and martial artists even today.

Of course, over time, bodyweight exercises have taken many forms, such as yoga, isometric exercises, gymnastics, calisthenics, rope climbing, hand balancing, breathing exercises, and so on.

Why are bodyweight training exercises so powerful?

Bodyweight exercises are founded on three main principles, which are contraction, leverage, and resistance. While most exercise programs have leverage and resistance in them, but bodyweight training’ s contractions are far more effective. Many bodybuilding movements are 2 dimensional, meaning it’s a straight line from start to finish. This doesn’t allow the stabilizer muscles to work very much which is why a lot of movements don’t carry over very well into real life activities. If you’re going to lift weights, using free weights is definitely the way to go. Don’t rely on machines. Body weight exercising, in my opinion, is a more fun and challenging way to workout. What do you think is more fun – climbing ropes, or doing rows sitting on a bench?

Why are body weight exercises more effective than machines?

Because, when you perform these exercises, the harder the contractions of your muscles are, the more will the effectiveness of your training be. Many of the exercises in bodyweight training require full-body contractions, along with various static holds. While the full-body contractions increase your workouts effectiveness, the static holds, such as one-armed push-ups, increase your body’ s resistance, and improve the strength of your joints and connective tissues, and enhance the overall strength of the body.

The only thing you will require if you take up bodyweight training is staying power. And that is because this is not one of those exercise programs where you will begin seeing awe-inspiring bulking-of-muscles results in two weeks flat. Sure, the results will happen, but it will take some time. By incorporating consistent and incremental gains and improvements, you will certainly begin to notice the results and you will get stronger triceps, biceps, abs, chest, legs and glutes. Plus body weight exercises increase stamina, finesse, balance, confidence and flexibility instead of decreasing it. All of that using just your body!

My theory is that an exercise is only as good as a person makes it. The main problem is that most people think of bodyweight exercises as simply push ups, squats, and sit ups.

There are 100′s of exercises that can be extremely effective at increasing flexibility, strength, muscle, and endurance.

If you want to be more flexible, have fun, and be able to use the strength I gain in real life situations, then body weight and core strength exercises are for you!

In my post about core exercises I talk about how your core is involved in every movement you make. Your core is the vital link of having a strong body because this is where all of your energy and strength comes from, and this is where your body is balanced. Your arms might be strong, but if you have a weak core you probably can’t exercise your arms very well.

One of the main differences between gym machines and bodyweight exercises is that when you exercise using your body, you do it in a way that uses your core much more. This helps you stabilize yourself, and build a tremendously strong core. A strong core will help you develop the other muscles of your body much faster and easier.

It also helps that it’s MUCH cheaper than going to the gym. If you’re broke, you don’t have to spend anything but your creativity. If you have a little more money, you can spend $200 or less and have a completely functional home gym that works every single muscle of your body and you never have to pay for a gym membership again.

No matter how you workout, I think you should use some of the movements from this website in your routine. It will help to mix things up a bit while also giving your muscles a different type of stimulation, which will cause them to grow and get stronger. Plus you can work out your entire body in 10 minutes. No more excuses about no having enough time to workout.

Using a variety of different types of exercise is a great way to keep your fitness program fun. I don’t stick strictly to bodyweight exercises, and I don’ think anybody else should either. Do what you enjoy, it’s as simple as that. After all, what good is working out if you can’t enjoy it!

I think you’ll agree, these exercises are a lot more fun than traditional weight lifting.

You’ll be amazed at how simple and easy it is to exercise at home, office or hotel. You only need 10 to 15 minutes twice a day! If you’ve got the desire, you will…

• Flatten your stomach
• Tighten the muscles under your love handles
• Develop astonishing core strength
• Develop beautiful six-pack abs
• Develop rock-solid stability and perfect posture
• Tighten your waist to wasp-like proportions
• Cut your workout time to a fraction
• Get great muscle toning in less that 12 weeks with stunning fitness results!
• You can have a complete core workout, with exercises that involve a variety of hip motions–rotation, flexion and extension.

Core Fitness and core training are changing the way people workout today. Whether you are a model, an athlete, a housewife, CEO, or if you just simply want a beautiful body, then you need a total body conditioning program. Improve your posture, increase your performance, and enhance the way you look and feel with core fitness and strength training.

What is Core Training?

The term “core” refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

Why is Core fitness and strength training is definitely worth your time?

Core fitness and strength training will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yes, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That’s a lot of sitting. And it all adds up to one thing: a weak core.

What are the risks of a weak Core?

Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment, lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on…

What are the benefits of a strong Core?

Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn’t love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry – who really wants to throw out their back while taking out the trash?

How can I strengthen my Core?

A great place to start is to practice the technique mentioned earlier – pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work, at work, on the drive home – you get the idea.

It doesn’t stop there – you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as planks and bridges.

Learn how to do these exercises and many more when you Join Code Green Fitness!

You have probably heard about the many benefits of resistance band training. Here are just a few:

• Increase in muscle strength
• Injury prevention
• Improved bone density

When you perform resistance band training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that? Resistance Band Training is truly worth your time. Talk about an exercise that keeps on giving.

Why You Should Try Resistance Bands:

1. They travel well. You can easily pack them in your suitcase for travel and do exercises in the car or in your hotel room.

2. They increase coordination. Because there’s tension throughout the exercises, you have to stabilize your body. This helps with coordination, balance and it also helps you involve more muscle groups.

3. They add variety. With weights, you’re often limited as to how many exercises you can do. But, the resistance band allows you to change your positioning in multiple ways. This changes how your body works and how an exercise feels.

4. They’re cheap. Bands range anywhere from $10 to $40, depending on how many you get and where you buy them. This is also a nice feature for the budget-conscious exerciser.

5. They’re great for all fitness levels. Depending on how you use them, bands can be great for beginners as well as more advanced exercisers and athletes. You can use them for basic moves or to add intensity to traditional moves.

Wouldn’t you love to reap the rewards of a solid resistance training program by waking up slimmer every morning? I love nothing more than to see my clients achieve awesome results – clients just like you, who decided to change their shape forever by joining Fitness Solutions.

When it comes to strength training, most of people stick to the usual free weights and machines or, if they’re feeling frisky, they may venture over to the cable or free motion machines at the gym. What you don’t see a lot of is work with fitness resistance bands or tubing.

You may be confused about what resistance bands do and how to use them, but they’re a great way to workout while you travel or add variety to your usual routine.

Some of the problems you may have with resistance bands include:

The resistance feels different. When you use free weights, gravity decides where the weight comes from, so you get more resistance during one part of the movement (such as the upward movement of a bicep curl) than the other (the downward movement). With fitness resistance bands, the tension is constant, making it feel harder. Think of it like a cable machine or a Bow flex, it works the same way, only resistance bands are a lot cheaper.

Resistance bands aren’t as challenging as machines or dumbbells. With weights, you know exactly how much you’re lifting. With bands, you can only go by how it feels and the tension on the band. That doesn’t mean you’re not getting a good workout. If you use good form and the right level of tension, your muscles won’t know the difference between weights or resistance bands. Plus, resistance bands offer more variety, because you can create resistance from all directions–the side, overhead, below, etc.

You don’t know how to use them. It can be confusing trying to figure out how to use a band. You can perform the same exercises as you do with free weights, the only difference is positioning the band. For example, you can stand on the band and grip the handles for bicep curls or overhead presses. You can attach it to a door and do lat pull downs or triceps push downs. You can wrap the band around a pole for chest exercises or shoulder rotations. The possibilities are endless.

If you want to learn those resistance band exercises and many more, then contact us now.

We will turn you into a resistance band training machine.

If you want to give it a go on your own, just click the banner below and it will take you to the resistance band training store where you can purchase bands, accessories, training DVD’s and more!

Total Flexibility

RBT Shopping Cart

Unleashed DVD Series

My Plate is replacing the old Food Pyramid, which never made much sense anyway. Now you can get a great idea of what you should be eating in just a snap shot.

My Plate is divided into four slightly different-sized quadrants, with fruits (red) and vegetables (green) taking up half the space and grains (orange) and protein (purple) making up the other half. The vegetables and grains portions are the largest of the four. Next to the plate is a blue circle for dairy, which could be a glass of milk or a food such as cheese or yogurt. This is the symbol that now replaces the old food pyramid, and coincides with our new dietary guidelines.

The Dietary Guidelines for Americans, 2010 are the best science-based advice on how to eat for health.

The Guidelines messages include:

Balance Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.

Foods to Increase
• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains

Foods to Reduce
• Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
• Drink water instead of sugary drinks.

The Guidelines encourage all Americans to eat a healthy diet and be physically active. Improving what you eat and being active will help to reduce your risk of chronic diseases such as diabetes, heart disease, some cancers, and obesity.

For more information, go to:
• w ww.DietaryGuidelines.gov
• w ww.ChooseMyPlate.gov
• w ww.Health.gov/paguidelines
• w ww.HealthFinder.gov

Looking for an inexpensive and easy way to get a workout in?

Tired of staying in hotels with crappy workout equipment, if any?

Not sure how to get started on your new fitness routine?

My friend, look no more!

Here is a workout I just put together that can be done at any fitness level. In fact the motivation behind this workout is a new friend of mine that is 78 years old and knows he needs to get stronger and do some personal training if he wants to be better in his 80′s. He is leaving town this weekend and needed a workout to do on the road. With that being stated, this workout can be done by beginners, youth, pre and post natal natal, and seniors. You can also make this workout much more advanced by eliminating or decreasing rest periods, increasing reps and time, and of course, increasing resistance. Make sure to get your bands. They are light, durable and big bang for your buck.

Enjoy!

Click Here for your Let’s get started band workout

If you don’t have bands, make sure to click here, on the link to the store at the right, or on the image below.

Get Your Resistance Bands Here

Get up and go paddle boarding and get a great core workout with EKO Surf Paddle Board Boot Camp

If you are looking for a great way to get in shape and enjoy all the beauty that our world has to offer, then you are going to love Stand Up Paddling (SUP). Grab a board and jump in the water and get ready for the ride of your life. Increase your core strength, balance, stability and overall preconception by working out on a paddle board.

With a Vita-Mix 5200, it’s easy, and fun.

Your Vita-Mix 5200 comes complete with over 300 chef-tested recipes that taste absolutely amazing! And making meals for your family in the Vita-Mix machine is so much fun and so easy; you’ll never miss the poor service in restaurants or the poor nutrition in packaged, processed foods.

The Vita-Mix machine does the work of 10 kitchen appliances and actually performs over 50 kitchen processes. You’ll want to try them all-but here are a few for starters:

JUICING – Turn whole fruits into delicious and super-healthy drinks that will go a long way. Great for quick breakfasts or after-school snacks for the kids!

COOKING – You can make your own fresh, steaming hot soup with leftover vegetables in the time it would take to open a can – and for pennies a serving.

PUREEING – Good-bye baby food from a jar! For the cost of one jar of processed baby food, you can make seven jars in your Vita-Mix 5200.

BLENDING – Make your own fresh salad dressings in seconds with herbs you grow on your window sill. Your Vita-Mix emulsifies like magic!

CHOPPING – Why pay for someone else to chop your cheese, nuts or cabbage for slaw? Your Vita-Mix machine can do it all!

GRINDING – There is nothing quite like homemade bread, and you really pay for that taste when you buy from a bakery. Better yet, grind your own whole grain for homemade flour and get amazing taste and nutrition. It’s quick and easy, so you’ll save time and money!

KNEADING – Your Vita-Mix 5200 kneads the dough for you, so, go ahead and make that bread!

Got a garden? The Vita-Mix can help you can!
Home gardening has really boomed this year, so if you have a surplus of tomatoes or a ton of zucchini from your home garden, this is the year to try canning or freezing. It’s so-o-o-o-o easy with the Vita-Mix. For tomatoes, there is no peeling. No straining. No blanching. No seeding. You’ll be amazed how EASY it is so SAVE BIG by canning your own spaghetti sauce, relish, fruit syrups and more!

School lunches for less!
School lunches can be expensive, not to mention high in fat and high-calorie! Have the kids help make delicious ham or chicken salads in the Vita-Mix with last night’s leftovers. Try nut butters, too. If you’ve never tasted fresh, warm homemade nut butter, you don’t know what you’re missing.

Today’s tough economy is perfect for one of the best investments you’ll ever make – the Vita-Mix 5200. Enjoy great-tasting meals AND reduce your food bills BIG-TIME with a little creativity and a Vita-Mix machine!

Save $25 with FREE standard shipping by using Code: 06-004224 Call 800-848-2649 or Click on the Vitamix Banner Below and it will take you to the website so you can order it online now.

Get Lean with the Vitamix Super Blender

Our pre workout warm-up is a great way to stretch your body, warm up your joints and get your core activated. This is one of the full body warm up and flexibility routines we do before our circuits in our group classes.  Ryan Kollock, your Laguna Beach Personal Trainer and owner of Code Green Fitness and Laguna Beach Personal Trainer Teresa Kollock go through the entire warm-up routine so you know what to expect, and he explains it so that you know what you are doing.  This only takes 10 minutes and it is a great way to increase your overall flexibility, as well as prepare your body for a great workout.  Click the play button below to watch your Laguna Beach Personal Trainer in action.

Follow along with your Laguna Beach Personal Trainer Ryan Kollock and Laguna Beach Personal Trainer Teresa Kollock as they go through a full body self myofacial release, or foam rolling routine.  This is the first thing we do before we start our stretching and mobility warm-ups and then onto our workout.  The purpose of this is to stimulate your GTO or Golgi Tendon Organ to release your knots or adhesions, thus increasing your flexibility potential and range of motion (ROM).  This is critical if you want to optimize your strength and decrease your potential for injury.  Basically this is like giving yourself a deep tissue massage.  You will know when you are rolling over a knot, because it will be somewhat painful. That’s ok, just breathe through it, inhaling through your nose and exhaling through your mouth.  Make sure to take it slow and move between your joints, not over and through your joints.  Click the play button below and listen to your Laguna Beach Personal Trainer, Ryan Kollock walk you through and explain our pre workout foam rolling routine.