Foam Rolling & Myofascia Explained

Fascia is of huge importance. It is one of only 3 networks that run throughout the entire body, the other two being the fluid and neural network. Anything that the body considers important enough to weave into every orifice of the body is simply vital, otherwise evolution would have thrown it in the trash long before we even made it out of the cave. So if this fascia stuff is so important how come we know so little about it and what the hell does it do anyway?

I believe it stems from the way anatomy is currently thought in school. We see pretty pictures of a muscle connecting to a tendon which in turn attaches to a bone; three perfect structures independent of each other. The truth is that it's far more like a continuum, everything flows gracefully from one structure to the next and the thing that ties it all together is fascia. Fascia is a matrix of fibrous connective tissue that runs throughout the entire human body, separating and binding together muscles and organs. Chaitow describes fascia a little more eloquently in this awesome blog as an "elastic-plastic, gluey, component that invests, supports and separates, connects and divides, wraps and gives cohesion, to the rest of the body". It's like a 3-D cobweb, but can also function as a sheath to wrap structures. It's simply fascinating stuff, and with research currently exploding in this area we're learning that fascia has more functions than we ever thought possible. Without going into a review of the current literature it's safe to say that it's far from a background material. 

Here is a superb video that will give you a better idea.

My Final Year Project

In the last few weeks when I’ve been going through some self myofascial techniques (foam rolling) with my clients the topic of my final year project (FYP) has popped up a few times. I’ve decided to write a quick blog about my FYP so that people can get an understanding of what exactly I did in university, and what my research found.

I’ve also uploaded a full copy of my FYP to google docs so if anyone wants to get their nerd on, all they have to do is click on the title below.

“The Effects Of Self Myofascial Release On The Plantar Surface Of The Foot During Sledge Rebound Jumps.”

For everyone else, here is a plain English summary.

How To Find The Right Personal Trainer - Part 3

O.k., you've now got a trainer who is educated, experienced and who practices what they preach. You're on the right road to a quality trainer, but there are still a few questions you can ask to guarantee you have the right person for the job.

Without further ado let's get stuck into the next question.

How To Find The Right Personal Trainer - Part 2

If you're going to find a good trainer you're going to have to put in some work. The first time you go in to meet your potential trainer you need to view it as a interview. You are hiring them to train you. They have to impress you, not the other way around. In this blog I want to give you the best questions to ask during this interview, and things you need to look out for.

I want this blog to be simply advice, but I think my first point is going to have to become a rule. Interview more than one trainer!! This is the only way you're going to be able to make a informed decision. Yes this means you're going to have to make a few more phone calls, take more time out of your schedule and talk to people. It means more work, but I can guarantee you'll end up with a better trainer. If possible also interview trainers from more than one gym. Often times every trainer in a gym will have the same approach to training and that might not be the right approach for you. Try to see at least 3 trainers from at least 2 separate gyms. You'll be amazed with how different every trainer is.

How To Find The Right Personal Trainer - Part 1

O.k. so you're ready to get back into the gym but you're feeling a little lost. You need a personal trainer, but how do you find a good one??

Just head into the gym or type "personal trainer" into google, eni meni mini mo, and hey presto you've found the one for you. Right??....WRONG!!!

I feel this habit comes from choosing doctors or physios. I could be wrong on this one but I feel that most people think "they all went to school for this so what difference does it make?". And with doctors or physios that holds more truth because they are regulated. Now don't get me wrong, there is still a big discrepancy in the quality of the practitioner when it comes to regulated forms of treatment but at the end of the day they all have a minimum standard. They all know the basics.

Personal trainers however, all that goes out the window...because we are not regulated.

How to Win at Fat Loss

Eat less, exercise more!!

Although that pretty much summarizes it, I know that you are looking for a bit more. So after going through the literature, reading what other top strength & conditioning coaches are recommending, and of course including what I've seen work again and again, I've broken it down to 12 key points.

Weight loss Vs. Fat loss

Weight loss is not fat loss!!

This is the #1 mistake people make. Your weight is the number that pops up on the scales, your fat is how much you can pinch!! Your weight is everything; bones, muscle, organs, blood etc. Literally everything that makes you!! Therefore, weight loss can come from anything. However, fat loss is just that; a decrease in body fat and nothing else. It's that simple.