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Foam roller + food = easy recovery from tough workouts. Just sayin' 😉
If you're having issues with DOMS (or post-workout soreness), go for a 15 minute walk (to loosen up for mobility) and stretch out on a foam roller for an additional 15 minutes. Eat a high-protein meal, take a hot shower and you'll notice a HUGE difference within a few hours without popping aspirin 👍🏼
Personally, I do it right before bed and it relaxes me like nothing else!
**Note: don't use a foam roller on your lower back... not enough muscle to prevent direct pressure to your spine **
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4030 kcal
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Fat: 98.50g | Prot: 203.11g | Carbs: 587.36g.
Breakfast: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Malt-O-Meal Fruity Dyno-Bites. Second Breakfast: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, V8 V-Fusion Peach Mango. Elevenses: Optimum Nutrition Micronized Creatine Powder, Winco Foods 1% Low-Fat Chocolate Milk, Now Sports Carbo Gain, Nature's Best Isopure Low Carb Dutch Chocolate, Coffee (Brewed From Grounds). Lunch: Fiber One Chewy Bars - Oats & Chocolate, Fiber One Protein Bars - Peanut Butter. Dinner: Nestle Toll House Vanilla Ice Cream Sandwich, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Valu Time 1% Low Fat Milk, Hot Pockets Meatballs & Mozzarella. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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3331 kcal
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Exercise:
Resting - 45 minutes, Housework - 15 minutes, Stretching (yoga) - 15 minutes, Volume Superset Workout - 1 hour and 15 minutes, Sleeping - 7 hours, Watching TV/Computer - 4 hours, Cooking - 45 minutes, Bus Driving - 8 hours, Showering - 30 minutes, Driving - 1 hour and 15 minutes. more...
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