Recipe of the Week | What is Foam Rolling? | Podcast of the Week
One Pan Garlic Herb Chicken Asparagus | Foam Rolling and its Benefits | On Purpose w/ Jay Shetty
If you want a recipe that can be done in 30 minutes or less, only requires one pan, and only a few ingredients, this recipe is for you!
One pan garlic herb chicken asparagus is a great recipe to make during the week, even if you’re short on time. Make a little extra and you can have some for lunch the next day or leftovers for the next dinner. I have experimented with this recipe a few times by swapping out the asparagus for green beans and also broccoli. The herbs give those veggies a great flavor so you can change it up each time you make it to keep it interesting!
One other tip I have is using rotisserie chicken if you’re especially crunched for time. It’s already cooked so you just heat it up in the skillet with the veggies and herbs and within 20-30 minutes you have the main course ready to go!
Check it out!
One Pan Garlic Herb Chicken Asparagus
The Benefits to Foam Rolling
Foam rollers are becoming more and more popular, and even now I ask clients if they have a foam roller. Most will say yes, but not know how to use it or understand the full benefits of it. Maybe after reading the benefits to foam rolling, you may consider bringing it back out and incorporating it into your fitness routine!
What exactly is a foam roller? It is a self myofascial release tool made of foam in the shape of a cylinder that helps ease tension in muscles that may have resulted from overuse, causing tightness and pain in other surrounding areas of the body. For example, prolonged sitting at a desk (like many of us who work a desk job 8 hours a day) can create tight, over flexed hip flexors, weaker glutes, and even tighter quadricep muscles (muscles of top of thigh). In turn, you may experience more sciatic/low back pain/stiffness and possibly even some knee pain.
This is where foam rolling can and should come in to the picture.
I like to think of foam rolling as a self massage, but most are not properly shown how to use a foam roller to reap the full benefits. As a coach, I have always made it a priority to teach technique in foam rolling, especially to those that I believe it would greatly benefit.
So what are the benefits to foam rolling?
Increases blood flow to help warm the body up for activity
Reduces muscle soreness especially if added in as a cooldown
Improve range of motion and flexibility
May help with reducing muscle stiffness pain
Helps you relax as the act of foam rolling is like giving yourself a self massage
There are several different types of foam rollers, ranging from smooth texture to a more bump and ridge texture. If you are new to foam rolling or maybe a bit more sensitive with tight/sore muscles (like me), I would recommend going with a smooth basic roller. Rollers also come in several different lengths, the longest about 4 ft long, with the shortest maybe about 1 ft long. Choosing the size depends on the parts of the body you plan to roll regularly. I have a 4 ft roller and one half the length. I like to use the smaller one for rolling out my legs, calves, and glutes, while I reserve the larger roller for rolling out my upper back and lats
Developing a foam rolling routine is highly beneficial in decreasing the amount of muscle tightness and soreness you may experience on a day to day basis. If you can devote a couple times a week to foam roll different areas of the body, and possibly 5 minutes each day to work on trigger spots, you will notice that those regular aches and pains may become less and less severe.
Podcast of the Week: On Purpose w/ Jay Shetty
4 Signs You Care Too Much About What People Think & How to Stop Worrying About People’s Opinions
If you often feel like you always want to please others, or you find it difficult to say no or sticking to your boundaries, this is a good episode to listen to. In this episode, you learn:
How to not crave external validation
How to stop people-pleasing
How to not get swayed by other people’s opinions
How to stand your ground
If any of this resonated with you, give yourself 30 minutes to listen to this episode and see how you can make changes that will benefit you.
