Posts by: Bryna

Do you want to feel better?

So I talked a bit a couple of weeks ago about being consistent with rolling. Don’t want to freak you out but if you exercise daily and you don’t consistently roll and stretch you will injure yourself. All I ask is that you take a half hour a day to take care of you! Roll a bit in the am and then roll again in the pm. We are talking 15 minutes at a time. A loose and tension free body is a wonderful thing. Don’t you want to feel better? Sleep better? Be more efficient in your daily exercise? Take the time.

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Rolling out the Upper Body

For the last two-weeks I have asked you to focus on rolling our your lower body. Now it is time for us to focus the next two weeks on rolling out the upper body. Approach this as a deep tissue or sports massage- so take your time. Since I know you are already rolling twice a day, identifying an area of the upper body that is tight should be fairly easy or fairly hard if you are stretching all the time. In any case, when you find an area of the upper body that is tight, allow for one of the knobs to work its way into that adhesion. Remember to take deep breaths in and when you release your breath push all your weight into the knob. Now I know the upper body has a lot of different angles to it and some of the places we carry the most stress are not the easiest to get to. So I recommend placing the roller up against the wall, maneuver your body until you find adhesions/knots. How will you know? It’s painful. The more consistent you are with the rolling the less painful it will become. Consistency is key.

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High Light of the Week – Veronica Lebron

I received a text message from Veronica yesterday. It said, “I’ve finally gotten to a point where my mind is fully in the session with the rest of me.” Huge step! That’s what I try to teach all of you in every session we have. “TO BE IN THE MOMENT!” To be connected to your mind and body through breath. The daily intention you set before we start our sessions, and to not be critical but to be conscious really impact the way your workout and how you feel about the work out when it is over. Veronica has gotten there! Her life will profoundly change! It’s about being in the moment. It sometimes takes years to get to this point. Veronica has found it and as her trainer I am insanely proud her.


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“Supplements… yes or no?”

If we could get all the vitamins we need from food, I would say you don’t need any supplements. Unfortunately we don’t. Most of us don’t eat a very balanced diet, have extremely stressful lives or are constantly making choices that deplete major vitamins and minerals that our body needs to function properly everyday. So, I say YES to vitamins. The next question is which supplements are the most beneficial to my daily health? The following are the four supplements that I would recommend daily.

1. A time released multi-vitamin. Time released vitamins supply vitamins and minerals to the body over the course of the day rather then all at once.

2. Vitamin C. You generally need 2000 to 3000 mgs of calcium a day so purchase a bottle that has 1000 mgs per tablet. Vitamin C helps form collagen protein in the body (skin, connective tissue, cartilage and bones). It’s also an antioxidant which helps strengthen the immune system.

3. Vitamin D/aka the sunshine vitamin. Vitamin D makes use of the vitamin C in your diet to help strengthen bones and teeth. It also helps keep immune system running and functioning smoothly.

4. Omega 3 (aka essential fatty acids) or Flax seed for vegetarians/vegans. The benefits of this vitamin are endless it reduces inflammation in the body, may help lower risk of chronic diseases such as heart disease, cancer or arthritis. It has been proven to benefit healthy cognitive (brain memory and performance) and behavioral function. It is important to note that your body doesn’t produce omega 3′s on its own. So the only way you can insure your body gets these healthy fats is by choosing foods that carry this in high content or through supplements.

It’s about living and leading a balanced and healthy life and that starts on the inside so take care of that body. You can purchase all of these supplements at earthbar at

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” How Important is stretching?”

Let me put it to you this way, not stretching is like never getting your car serviced. It’s that moment when your check oil light comes on, headlights go out and a tire pops. That’s sort of what happens to your body when you don’t regularly stretch. You start experiencing tightness behind the knees, or your lower back begins to ache consistently. You might find that you cant’ turn your neck to the right because of the massive muscle adhesion in your upper back or a dull pain over your knee cap because of the extremely tight IT band that you haven’t stretched out in months, maybe even years! Just like your car, if your muscles are allowed to remain tight, they will begin to turn into sprains, tears, or even worse broken bones!

So what does it mean for you as an athlete? You have to see your body as a high priced sports car that needs regular maintenance to continue run smoothly and keep the high paced life style you demand of it. So if you work out with Fit Club 5 to 6 days a week and only rely on the minimal stretching that we do after each session, you are setting yourself up for injury. The exercises we do in each session will inherently make the body tighten up. You have to invest in the time to stretch so that the muscles will return to their original length and state. I don’t mean the stretch it requires for you to bend down to pick up your car keys when leaving the grocery store two days later! I mean, take the time when you get home and use your rumbler roller. The consequences of not stretching regularly and thoroughly could include serious soft tissue injuries such as tearing your ACL or your Rotator Cuff, if the body is neglected like the car without oil, the muscles literally won’t be able to hold themselves together. From there it is a domino effect, eventually the bone that the muscle is protecting will break.

So how do you insure your body continues to run at high performance? Before any Fit Club Session starts take the time to do a dynamic stretch (run or high knees, walking lunges, plank, push ups, etc.) into self-myofascial release (rumbler roller). This warms up the muscles and gives your body the chance to stretch out before you start your workout. Also, it’s important that you use the roller at any point of the work out when you begin to experience tightness. Spending a few minutes doing this during a workout will release tight muscles and allow for more mobility and flexibility. Most important, after the session and you get home, take the time to really release the tightness in your muscles by using the rumbler roll and/or static stretching (holding a stretch for 30 seconds to a minute) for a total of 15 minutes in the morning and another 15 minutes in the evening. This may seem like a lot, but when you compare it to the time you will have to take off from work, injury or worse surgery – 30 mins is a deal.

So let’s keep our bodies healthy and prevent injury together!

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