FEAR LESS. DO MORE. CHASE YOUR FEARS & STOMP THEM INTO THE GROUND!
  • Foam Rolling Positions

    Oh Mr. Foamy, I hate you and I love you. But, I’m sure some people wonder what they are supposed to do with you. Follow me to find out!

    CALF STRETCH:

    Place the roller under your calf. Roll from the back of your knee to your Achilles tendon. To intensify, stack your other leg on top of your rolling leg. Hold tight spots for 30-45 seconds or until pain diminishes.

    ANTERIOR TIBIALIS/SHINS:

    Begin on your hands and knees and place the roller under your shin area. Roll front to back to find tender areas. Hold tight spots for 30-45 seconds or until pain diminishes.

    IT BAND AND TFL:

    Position the roller under your hip and place your top leg in front for support. Roll from the top of your hip down to your knee. To intensify, stack legs on top of each other. Hold tight spots for 30-45 seconds or until pain diminishes.

    QUADRICEPS:

    Lie face down on roller and roll from your hips to the top of your knees. Keep lower legs straight out or crossed in the air. Hold tight spots for 30-45 seconds or until pain diminishes.

    PERONEALS STRETCH:

    Position the roller under your knee and place your top leg in front for support.  Roll from your knee down to your ankle. To intensify, stack legs on top of each other. Hold tight spots for 30-45 seconds or until pain diminishes.

    Thank you for everything Mr. Foamy.

    HOW-TO-INFO PROVIDED BY: Gold’s Gym

    46 notes
    1. foreclosure-listings reblogged this from chasefear
    2. fitforbattle reblogged this from chasefear and added:
      This is a great post! My dad recently invested in one of these...could not be more in
    3. newaza-dan reblogged this from chasefear
    4. reclaimmybody reblogged this from chasefear
    5. mommyslosingitnow reblogged this from chasefear
    6. nortsandjackrogers reblogged this from chasefear
    7. justmeandchange reblogged this from chasefear
    8. sheddingformyweddingandlife said: Now I know what to do with mine :) thanks.
    9. chasefear posted this
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    My name is Adrian and I'm a 24 year old from Pittsburgh, PA. "YO ADRIAN, I DID IT!" I'm a former 230 lb girl, and I'm now a marathoner x2. Don't be afraid to ask me anything! If I can inspire just 1 person to change their life, then I've done my job. Remember that I'm not a doctor or a licensed personal trainer. The information I offer is based on knowledge from research and personal experience. All opinions are my own. Please consult a physician before beginning any new weight loss and/or fitness program. Thank you for visiting.

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    Highest Weight: 230 lbs (Never again.)
    Lowest Weight: 106 lbs (Big no no.)
    Current Weight: 120 lbs (Thank you muscles.)
    Total Weight Loss: 110 lbs
    Height: 5'4"
    Began: April 2009
    Ended: April 2010
    Current Goals: Maintenance & Toning

    Starting BMI: 39.5: Obese
    Ending BMI: 20.6: Normal Weight

    Starting Jean Size: 22
    Ending Jean Size: 5

    Starting Shoe Size: 10
    Ending Shoe Size: 8

    Starting Bra Size: 42 DD
    Ending Bra Size: 34 A/B

    Starting T-Shirt Size: 2X
    Ending T-Shirt Size: S


    Started Running: January 2011
    Fastest Mile: 7:25 Minutes
    Longest Distance: 50 Kilometers
    1 Mile: 7:24 Minutes (1)
    5K: 23:24 Minutes (17)
    10K: 54:56 Minutes (3)
    10 Mile: 1:31:30 (2)
    Half Marathon: 1:58:34 (2)
    Full Marathon: 4:14:02 (2)
    50K Trail Run: 8:14:16 (1)
    Relays: Varies (1)
    Challenge Runs: Varies (3)
    Awards Won: 5
    *(#) = Number Completed


    1 Mile: Sub 7 Minutes
    5K: Sub 23 Minutes
    Half-Marathon: Sub 1:50 Hours
    Marathon: Sub 4 Hours
    Distance: 50 Miler
    Dream Marathon: Disney Marathon


    2013 Events:
    The Biggest Loser Half - August 17, 2013
    Akron Marathon - September 28, 2013


    My Current Plan: Base Building
    Current Training Week: Injury Recovery
    My Shoes: Anything Brooks Running


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