Tag: Ahwatukee

Kelly Gibson is a Nutritionist in the Ahwatukee area. Contact Kelly for a free discovery session to discuss your diet goals. Meet near Ahwatukee to get custom supplement recommendations. Learn more about what I can do for you, regarding your health goals. Start your weight loss journey with Kelly Athletics by getting started on a supplement plan.

I will help clear up confusion about diet or exercise. If you can’t meet locally, I can schedule a 15-minute discovery call with you. We can chat via phone or skype, for instance. Discovery calls are best if you need an online nutritionist or personal trainer. I recommend my online nutrition program, in order to have meetings in the comfort of your home.

The Science Behind and Benefits of Foam Rolling

Foam rolling is a common practice in the Personal Training world. You might have tried it before at the gym or at home, but if you’re not doing it before and after every workout you might not realize the added benefits of foam rolling. I’m about to tell you why you should work it in to your exercise routine.

Foam rolling with Self-Myofascial Release (SMR) is a technique used to inhibit overactive muscles and relieve tension in tight or sore muscles. SMR enhances flexibility, improves muscle tissue response, and reduces muscle soreness. It is difficult to know which muscles are overactive if you aren’t familiar with typical Human Movement Impairments, such as Upper Crossed Syndrome where one’s neck protrudes forward during push-ups or Pronation Distortion Syndrom where ones knees cave in and toes point out during squats. If you want to find out if you have a movement dysfunction, talk to a Corrective Exercise Specialist and get assessed. Untreated human movement impairments can lead to sore muscles/tissue trauma, inflammation, muscle spasms and knots, altered neuromuscular control, muscle imbalance, and eventually – injury.

So how does SMR work? It stimulates the Golgi Tendon Organ (GTO) receptors through sustained pressure. You roll along your overactive muscle until you feel that there is a knot or even a bit of pain. This is the poitn where you will hold the foam roller in place until you feel relief, for 30 seconds up to 2 minutes depending on the severity of your muscle tightness. There are varying levels of intensity you can choose based on the amount of pain you may feel when you foam roll. The more weight you put on the foam roller, the more intense it will feel. The first few times may hurt, but once you keep practicing and repeatedly work on the same muscles, it eventually feels good. My favorite benefits of foam rolling is that it can have similar effects to getting a massage. Not only do you save $65 on a massage but you can do it yourself and get all the knots out in a few short minutes.

foam-rolling-peroneal-muscles-side-plank — *Foam Rolling the Peroneal Muscles in a Side Plank Position*

When foam rolling in addition to stretching, you can significantly increase your range of motion and flexibility. I encourage you to get started today by getting assessed, learning your corrective exercises, and practice, practice, practice! It can take about 5 foam rolling sessions to start feeling relief and up to 4 weeks to start seeing improvements in your movement dysfunction. It is best to foam roll your overactive muscles with SMR as a preventative strategy before and after each workout, before injury becomes an issue. Once you complete an assessment with your Personal Trainer, you should be given a list of exercises that can help you reduce risk of injury and correct your muscle imbalances. You should start foam rolling at the beginning of your workout program.

Contact Kelly Gibson to learn exercises for Self-Myofascial Release.

Do you have a foam roller and want to start using it? Try my Stretching Plans with photos that include foam rolling techniques.

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Recipes to promote Candida Die-Off

Candida Yeast feeds on sugar, so it’s an important first step in a candida elimination diet to remove all sugar from your diet. Gluten can also impact your digestive system and make candida worse. And finally, coconut oil contains caprylic acid which has anti-fungal properties. Peanut Butter can contain mold, so I recommend using an alternative for your recipes (like almond butter or sunflower seed butter). Combined we have a need for gluten-free sugar-free peanut-free meals with the addition of an anti-fungal. Here is a fantastic yeast-fighting recipe that is quick and easy to make, and is one of my recipes to promote candida die-off. For making 4 pancakes, here’s what you’ll need:

*1/2 cup Gluten-Free Pancake Mix (I recommend The Pure Pantry as pictured above)

*1 serving Ener-G Egg Replacer

*1TBSP Coconut oil

*3/4 cup Unsweetened WestSoy Soy Milk

Combine all ingredients in a small bowl and mix with a fork until smoothe. Scoop 1/4 cup onto a pan per pancake, and cook over low-medium heat for 2 minutes. Flip and cook for 1 more minute. Top with Sunflower seed butter or Almond Butter instead of Syrup :) It’s really delicious and unlike any other pancake its truly healthy! IF you’d like more gluten-free vegan recipes to promote candida die-off please subscribe to my blog or set up a Nutrition Evaluation to get started on a candida-fighting diet today!

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Kelly Gibson is a plant-based Personal Trainer in Tempe, AZ who specializes in weight loss, muscle toning, and nutrition for vegan, vegetarian, and gluten-free diets. Kelly has personal experience with fighting off candida and after 2 years of effort, candida is gone!