Every day we expect something from our body. We expect basic (actually
not that basic) bodily functions to kick into action and work on command as
soon as we wake. We eat a mixture of foods and textures and expect the body to
take it and make use of it. We mix and match our sleep and rest patterns and
expect the body to keep up. Then, we add in exercise and stretch the body,
pound it on paths and treadmills and put unheard amount of weight and torque through
our joints. Then to bed – we might be sleeping but we still expect the body to
do its bit. Then wake up and do it all over again!
It’s not easy being a body! We can’t expect it to just keep on giving
and keep on giving before something gives way and injuries, illnesses or more
complex personality and relationship issues occur.
It’s time we gave back! Take care of your body and your body will take
care of you. Here are my top methods/products for giving back to my body. Take
a few minutes every day and give back to yours and see how much better you feel
in all aspects of life. The focuses here are robustness, performance and
general wellbeing...
1)
Escape Fitness Foam Roller - £25
This had to be number one. I
carry it everywhere and it has relieved pain for me, eased tension for me,
helped me to move better before and after exercising, it’s even improved my
mood. This Escape fitness one is ideal! Most others are too soft and lose their
shape – this is firm and gives deep pressure in more fleshy areas like your
backside. If it’s too hard, layer up in more clothes. Best to have a roller
that’s too hard and adjust your position and clothing accordingly, than a
useless one that’s too soft. I also like that it’s smooth and not like the “grid”
style rollers that lots of people use. If you want more specific, localised
pressure for trigger point work, see point number 2). Get this roller today
from: Escape Fitness Online
Enter the reference code MDARREN – if you do buy one please.
2) Lacrosse
Ball -£5
I use this in a similar fashion
to the roller above. The lacrosse ball differs as it offers a much more
localised pressure and allows you to focus on smaller areas. It’s also an
AMAZING way to release the fascia in your feet by simply rolling the sole of
your feet hard against the ball on the floor. Try this after a day of walking
around – it’ll change your life.
One of the coolest things I’ve
ever seen done with this is “Whacking” to improve ankle mobility and as a result, squat depth – I now use this myself most weeks and
it’s brilliant! Take a look:
I’ve tried other objects and
sports ball like tennis balls, golf balls, hockey balls for similar trigger
point work – stick with the lacrosse
ball – nothing compares. The texture, weight and density are ideal. What’s
great about having a ball is that it travels easily too. My current lacrosse
ball has some serious air miles to its name – it’s great to use after long
journeys or hours of walking around on holiday. Get one today from www.Amazon.co.uk
3) AdiSage
- £22
That’s right – flip flops!
Anyone that has ever played rugby with me over the last 8-10 years will know
that this is my essential post-training and post-game footwear. So comfortable
and also the little “numbles” act as mini lacrosse balls if you like (only much
softer) and gently add some trigger point pressure to your feet. Perfect after
a day in shoes or sports footwear. Plus, they look ace! I love them that much, I’m
going to buy a pair for around the house too. Available from: Adidas Online
4) Recovery
Leggings
Now, I get some stick when I
wear these but I can HONESTLY say, these have been one of my best purchases of
the past 10 years. I have on-going arthritis issues in my knees and I’ve found that
the additional high level of warmth and compression has really benefited me. I
sleep in them fairly regularly and by the morning feel brilliant in comparison
to when I went to bed. There are different versions or purposes to leggings so
be sure to get the right ones. 2XU (the brand of my latest ones) pictures
above, do an “Active” pair – basically for warmth and general sports wear. Some
kind of Cross-Active pair which is part recovery and part for sport (ie: You
can wear for either), but I opted for the all out “Pure Recovery” ones. This
may make some men feel a little uneasy... they only come in stockings. Throw a
pair of shorts over the top and no one knows the difference. Available on sale
at the moment, sickeningly for me at half the price I paid for mine, at Rat Race.com
5) Becoming
a Supple Leopard - £35
Featured above in the lacrosse
ball/ankle mobility video is Dr Kelly Starrett, the author of this book. He is
the guru of all things mobility based – if you need mobility help just search
him on YouTube; he covers it all. Before you assume it, no, he isn’t a skinny
guy that practices just Pilates – he’s a pretty big and athletic dude too. This
book isn’t cheap but it’s the only reference you’ll ever need to improve your
own mobility for exercise and general wellbeing. There are some free extracts
available online if you want a preview and I believe it’s also a little cheaper
if you download it onto a kindle etc. Buy the hard copy here: Amazon
6) Massage
- £15+
So you may not want to put the
time or money aside for regular massages and sure, your daily maintenance with
a foam roller and lacrosse ball will go a long way towards keeping your engine
oiled. But, it’s the pure escapism of massage that I think is so valuable. If
you don’t want to commit financially to the idea or can’t commit monthly to it,
why not join Groupon? They send you email offers of massages and similar on a
regular basis – often up to 80% off. Why not wait for one in our local area and
take advantage of the deals sporadically? You owe it to yourself. www.Groupon.co.uk
7) Sleep
- £Free
Probably the easiest and definitely
the cheapest of my suggestions. Sleep more. Rest when you can, get your feet up
when you can, nap when you can. Don’t be afraid to allocate time to sleep or
weekend naps.
Sleeping is extremely helpful
and it’s when your body gets the most rest and opportunity to repair and recuperate
itself. If you want to sleep well it’s important your bedtime routine and
surroundings are correct. A few simple tips: Try to avoid all electronic goods
(TV, phone, iPad etc) for 30-60 mins before bed. Brush your teeth and wash as
early as possible. Use black out blinds for a fully dark room. Breathe slowly
and learn to calm yourself in the time leading up to sleep.
8) Holiday
/ Outdoor Breaks - £0+
A holiday doesn’t need to be
expensive or even abroad, but they need to be factored into your year. I genuinely
believe in the power of change; change
of scenery, change of focuses and priorities and a change of mind set for a few
days does you, your mind and body the world of good. Avoid taking work related
items or methods of contact if possible. If this isn’t possible then restrict
your time with your phone to an hour in the morning and again in the evening.
If you 100% cannot afford to get
away, even within the same country then make sure you get outside. Whenever you
can, get outside. Fresh air and vitamin D are great catalysts for improving
mood, health and general wellbeing. If you work at a desk all day - walk in
your lunch break. If you’re going to eat at home at the weekend – eat outside;
however you do it, take time to be outside.
9) Laugh
and have fun
It’s incredible how much better
you can feel within your body once you’re in a happy mind set. Consciously make
time to have fun. I don’t mean visiting the pub, I mean have fun. Good,
old-fashioned, clean fun. Ride a bike, laugh with friends, take the dog to a
park and run around and play with it, do something stupid and exciting –
whatever you do, DON’T let yourself get stuck in a rut. Take time to forget
your worries for a few minutes and let your mind focus on other, seemingly less
important things. When you go back to reality it often makes things appear that
much clearer.
10) Eat
Well
Eating well and eating lots are
very different things. Feed your body fresh grown produce without preservatives
and sweeteners. Give your body natural and easy to digest food that is high in
nutritional value. It may cost a little more at times but consider this: Eating
well isn’t too expensive – eating badly is too cheap! Feed your body junk and
you can expect the output to be sub-par. If you’re not even going to make any
effort with your food then why should your body? If you want to find some
reasonable and varied food alternatives try the “Exotic Meat” section on www.KezieFoods.co.uk ... Zebra anyone?..
CONCLUSION:
Giving back to your body is a physical and mental process. Allowing your muscles, joints and mind to rest from their daily rigour is essential if you want the best from them. Don’t go half a year and realise you haven’t been doing any of the above; schedule them in and make them as much a priority as your exercise regime.
Giving back to your body is a physical and mental process. Allowing your muscles, joints and mind to rest from their daily rigour is essential if you want the best from them. Don’t go half a year and realise you haven’t been doing any of the above; schedule them in and make them as much a priority as your exercise regime.
