I already talked about injury prevention prior!
This is part two and has been requested 🙂
Myofascial release deals with our connective tissue in letting go of adhesions~
A very familiar method is rolling on a foam roller ( find it in sports stores, online or in Physical Therapy stores like Protect the Back!) 
Position the Foam Roller on the floor and slowly drag your body over it ( mostly legs and back) from all sides, while keeping your core tight!
Stop at every “knot” that you are feeling and stay on it for about 20 seconds!
That is how long it will take for your receptors to recognize that they will have to let go!
Knots, scar tissue, adhesions are caused by a protective mechanism of your body!
Your body is trying to protect tissue …..
These adhesions cause to limit range of motion to a muscle or joint and restrict blood flow!
Eventually it can cause major problems in your joints, the way your kinetic chain changes, pain all over your body!
Another method is Active Release as used by some Chiroparactors!
Deep tissue massage is also one way to get rid of adhesions ( with trigger points)
Some areas are harder to reach than others!
To reach that tight little piriformis ( located deep inside your butt muscle and originated from your sacrum and attached to your grater trochanter or big top of your thigh bone) use a tennis ball!
Either way you will have to take care of it if you would like your tissue to stay healthy!!!
You will have to repeat this at least every 3 days, because it will take your body 3 days to get back to what it was used to….or back to bad 🙁
It will take about 10 session for your nervous system to realize that this is were it needs to be ( ROM, soft and flexible).
The longer you have had your injuries, the longer it will take to get back to normal!
If you need a good Massage Therapist to help you with a major problem, please leave me a message!
Has to be Las Vegas area 😉

I see people in the gym working out like there is no tomorrow, but never change!
So sad….
There are still some of us who strongly believe as long as they work out hard they are able to eat whatever they want!
Sadly there are no compensations!!!
You can not have your cake and eat it too.
Research shows that your metabolic rate is only at 50% eating the wrong food compared of having the right food or fuel!
You are what you eat!!!
Going in a circle of eating bad and putting on body fat and over training losing muscle….
Wait until a few month later and that person has totally changed into a skinny fat person!
Going for over one hour on your cardiovascular workout will ” burn” muscle ( your bodies glycogen stores are depleted and your body will turn or convert your muscle into glycogen for fuel)….
So does training the same muscle group twice the same day, or every day!!!
Depending on which muscle you are training it will need between 48 and 72 hours for recovery!
Muscle growth does not happen while you are working out!
It happens in your resting phase 😉
Work out hard….then rest and let it grow :)))
Make sure that if you are doing more than one cardio workout per day, that you have at least 4 or more hours in between to refuel and let the nutrition do it’s job!!!
Eat every 3 hours ( I eat every 2 hours) a small 100-150 calorie meal to keep that metabolism going!
And hydrate!!!
Hydration influenzes your metabolic rate….
As your hydration goes up, so will your metabolism!
Eat clean and healthy meals that have protein, carbohydrates as well as some fat,, and train smart!!!

Isn’t it crazy how everything can get out of balance so easily….
Protein diet, carbohydrate diet, fat diet…how about balanced nutrition?
Cardiovascular verses weights verses flexibility…..we need all of it!!!
Functional active stretching compared with static stretching…once again we need both!
We get so involved in our jobs or we are trying not to work and get lazy…obviously a No No!
Do your job, but also find time for your family!
Workout but stop doing this for X amount of hours every day!!!
Take a break and enjoy your time from work!
Find a profession you like and you are happy with.
Eat a balanced meal!
There is a reason we have day and night, winter and summer, hot and cold……
We are getting to wind up in our daily life and what is expected from us!
Comes down to ” are you happy?”
Life is much to short to waste it unused…..
You can’t rewind it and get back time!!!
So enjoy every day to the fullest 🙂
Be happy, healthy, and find your purpose!

For years we have been warned about the danger of the sun!
We ‘ve been told how the sun will cause cancers and diseases…..
In the past couple of years research has shown that Vitamin D actually prevents 16 types of cancers!
As we know we have to balance life!!!
Everything taken in abundance is bad for us, but used wisely and in moderation is good and healthy for us 🙂
Be well, live healthy and enjoy life 😉
Our body actually uses sunlight to fight inflammation, boost our immune system, build bones, fight against cancer ( even skin cancer)!!!

Starting from breast cancer, colon cancer, ovarian, prostate cancer….the list goes on!!!
The best way to optimize Vitamin D is through limited sunscreen free exposure to the sun!
As we know not all supplements are taking in and absorbed by the body….
Taken nutrition through food and what we are being offered by nature or by God is the smartest way to enjoy a long and healthy life 😉

Nobody is a born Athlete no matter how talented they are!
Everybody started from scratch at some point!
We hear it all the time ” i can not do that….”…..
Believe in yourself!!!
Just try and see what happens 😉
There will be enough of the I can not do that left…..
Know that your body is amazing.
It is a amazing machinery ( or like I put is : God is the most amazing Engineer)
Our body can process just about anything.
It is designed to heal itself, to repair itself, to produce chemicals.
Our cells are living organism inside of us that communicate with each other!
Our electrolites function much like electrolites in a car batterie , pushing that spark from one cell to the other via our nervous system….
There are millions of life forms living within our bodies!!!
We are their creator 🙂
So be good to your body and it will be good to you!
And  when you say “I can’t” your cells will respond accordingly not knowing it is the wrong command!
When you tell yourself” I am ugly” your cells and receptors will increase fat and toxin uptake and lower antioxydant and nutrition responds not knowing you gave it the wrong command!
Think good about yourself!
Think yourself healthy!
Know that you are vibrant and amazing ready to do anything!
That’s what is keeping you healthy, happy, and ready for your daily talks.
You are what you think!!!
And it shows 🙂