Enhance Sports Training & Performance with BEMER Therapy

Performance for Professional & Amateur Athletes

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Can BEMER help with my endurance?

Whether you’re a pro, amateur, or weekend warrior, BEMER can help improve your performance, strength and recovery. Many top-level athletes as well as many sports team use this technology to help accelerate the recovery process.  BEMER can be used for pre-workout, post-workout and game day advantage for all athletes.

Because of enhanced circulation and blood flow with regular application of BEMER Therapy, one may be able to train more (increased scope and better ability to cope with intensive sessions), increasing endurance with more frequent training sessions at correct training intensities. BEMER may be a supportive addition to any physical or mental training regime.

Given theoretical considerations, using lower intensity levels (1-3) with the B.BODY after intensive training sessions (including strength training) is the most sensible option. Higher intensities may be used before training sessions or competitions depending on the physical capacity of the athlete. Special Applicators (B.SPOT, B.PAD, and/or B.SIT) may be used simultaneously or after the B.BODY application for focused applications using one of the 3 predefined programs (P1,P2,P3).

BEMER has been shown through scientific studies to decrease Delayed Onset Muscle Soreness (DOMS) and improve recovery. Performance cannot be expected to improve without adequate recovery. The more efficient the microcirculation, the more expedited ones recovery will be.

Which level should I select after an intensive stamina training session or competition? Is there a difference in recovery after strength training?

Improving microcirculation through BEMER application has crucial effects on the fitness level and training program of athletes. BEMER can help improve the body’s ability to recover from muscle soreness and fatigue from post workouts.

Allison Milano – Stolar is an Independent BEMER Distributor
http://www.allison.bemergroup.com
Call for a BEMER Session 203.644.6688

Holistic & Integrative Wellness Center
300 Heights Road, Darien CT 06820

 

Foam Rolling Techniques & Options

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Foam Rolling is a self-myofascial release (SMR) stretching technique that involves applying a sustained pressure into the myofascial connective tissue. The concepts of myofascial release (MFR) which is a very effective hands-on technique that provides stretching, compression and sustained pressure into restricted areas of fascia (connective tissue) in the body to eliminate pain and restore motion. MFR is a form of structural bodywork, which works on the body as a whole to allow the fascial system to return to its correct position, length and function.

Connective tissue envelops muscle, bone, and organs continuously through many layers. The fascial web connects us holistically in movement and function. There are 10 times as many sensory receptors in your fascial tissues as there are in your muscles (Stillwell 1957). For each spindle, there are about 10 receptors in the surrounding fascia – in the surface epimysium, the tendon and attachment of fascia, the nearby ligaments and superficial layers. (Stecco et al. 2009)

Myofascial release is a safe and effective technique that can be done with a variety of tools including the foam roller, rubber balls, handheld rollers and other assistive devices. The benefits of SMR are correction of muscle imbalances, muscle relaxation, improved joint range of motion, improved neuromuscular efficiency, reduced muscles soreness, and decrease overall stress on the body. Myofascial release focuses on restoring optimal muscle motion and function.

foam Rl sideBenefits of SMR:

  • Corrective muscle imbalances
  • Reduce muscle soreness
  • Improve joint range of motion
  • Improved neuromuscular efficiency
  • Decrease overall stress on the body

How do you decide what foam roller option is the best?

There are multiple things to consider when selecting a foam roller. Firmness, shape, and area of the body that needs release or trigger point work. We advise clients to start slow with a foam roller that has moderate firmness as they gradually get comfortable with the applied pressure they can advance to firmer rollers, balls and myofascial release devices. Each area of the body may require a different ball or roller to release that area layer, hence muscles are different shapes, sizes and vary considerably from person to person. For example, runners and cyclists may need a firmer roller to release deep muscle tension in the legs and gluteal muscles compare to someone who swims and needs deeper work for the back (latissimus dorsi) and the shoulders (deltoids).

Balls of various shapes and sizes are a great tool to massage and stretch localized areas of the body. They can be easily placed in the belly of the muscle or directly on trigger points to release tightness and chronic pain. Balls also come with vibration to add an active release into a specific layer or muscles areas.

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Foam Rollers come in various shapes and sizes to roll out, massage and stretch the body. They cover a broader area of the body and are an effect tool for larger muscle groups like the back, legs, and gluteal. We recommend most clients starting here and learning the basic rolling movements for all large muscle groups and then moving to deeper muscles and fascia layers with balls.

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REFERENCES

Stecco, C., et al. 2009. Mechanics of Crural Fascia: From anatomy to constitutive modelling. Surgical and Radiologic Anatomy, 31 (7), 523-29.

Stillwell, D.L. 1957. Reginal Variations in the Innervation of Deep Fasciae and Aponeuroses. The Anatomical Record, 127 (4), 635-53.

Myers, T.W. 2014. Anatomy Trains: Myofascial Meridians for Manual Movement Therapists. 3rd ed. New York Churchill Livingstone.

Myers, T.W. 2011. Fascial Fitness: Training in Neuromyofascial Web. Idea Fitness Journal, 8 (4), 36-43.

Techniques for Mindful Recovery

 

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In order for you to recovery fully, the process needs to be proactive, planned and effectively executed. It’s important to remember that your body breaks down when you perform physical work/exercise. Exercise and physical work will cause changes in the body such as muscle tissue breakdown and the depletion of energy stores, as well as fluid loss. This will cause the body to fall into a fatigued state.

Recovery after exercise is essential for your muscles and tissue to heal correctly. Recovery allows the body to replenish energy stores and repair those damaged tissues. A lack of proper recovery can lead to over-training, otherwise known as under-recovery or over-reaching.  If your training stimulus is too high or too frequent, then exhaustion can occur if your body does not get the right amount of time to recover.

Overtraining Syndrome can develop if fatigue is not addressed, which can lead to a host of physiological and chemical changes. To put it simply, building fatigue upon fatigue will result in the inability to adequately adapt, resulting in inflammation, missed lifts and mediocre workouts.

There are as many methods of recovery, but finding the right combination that works for your body is key. Mindfulness practices can help across a wide spectrum of issues including personal health, fitness performance, mental acuity, reducing stress. decreasing pain and anxiety.

Techniques for Mindful Recovery:

Hydration
Replace lost fluids! You lose a lot of fluid during exercise and you should be replacing it during exercise, and filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve everyone of your bodily functions. Adequate fluid replacement is even more critical for endurance athletes who tend to lose large amounts of water during hours of sweating.

PNF Stretching
PNF Stretching can help you recover from high impact sports such as skiing, soccer, football, lacrosse, baseball, hockey and running. The foot, knee and hip experience an intense impact frequently during these sports. To stay active and progress in your sport or activity, proper stretching is key.

BEMER Therapy
Improving microcirculation through the BEMER application has crucial effects on the fitness level and training program of athletes. BEMER can help improve the body’s ability to recover from muscle soreness and fatigue from post workouts.

Restorative Yoga
Restorative Yoga is a wonderful type of yoga that is relaxing, supportive and renews the spirit and mind. Restorative Yoga has a profound effect on the autonomic nervous system, which is a crucial element to its ability for helping the body recover. The emphasis is on deliberately slowing down and providing optimal comfort and ease. This restorative yoga practice activates the parasympathetic nervous system, responsible for resting and digesting, restoring easy breathing, lowering blood pressure and heart rates, relaxing tension, and bringing greater balance.

Meditation
Meditation gives us an opportunity to take a step back, breathe, and evaluate our inner soul. Meditation lets us relax, evaluate ourselves, our progress and the benefits to physical, emotional, mental, and spiritual well-being. It promotes internal awareness, an opportunity to objectively observe, versus react, to our environment. It offers you the ability to manage and handle toxic emotions, such as anger, guilt, fear and grief.

Hot Epsom Salt Bath
Epsom salts have been used by many different cultures for hundreds of years. Taking an Epsom Salt Bath is an advanced detoxification strategy that has remarkable health benefits. An Epsom salt bath pulls toxins out of the body; improving muscle/nerve function, reduces inflammation and improves blood flow.

Epsom salts are named after a bitter saline spring, located at Epsom in Surrey, England. Epsom is fairly different compared to traditional salts because it’s a naturally occurring pure mineral compound of magnesium and sulfate. These minerals have very powerful health benefits that can enhance the detoxification capabilities of the body.

Magnesium plays a critical role in over 325 enzymes, helps to improve muscle and nerve function, reduces inflammation and improves blood flow and oxygenation throughout the body. Sulfates are necessary building blocks for healthy joints, skin and nervous tissue. Epsom salts replenish the body’s magnesium levels and sulfates. This combination helps to flush toxins from the body and helps build key protein molecules in the brain tissue and joints.  Source: http://www.epsomsaltsoakbath.com

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Myofascial Release & Ball Body Work Sessions

RECOVER – RESTORE – RELAX

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Ball Body Work Packages

30 minutes/each

1 Body Work Session $50

5 Body Work Session $225

45 minutes/each

1 Body Work Session $65

5 Body Work Session $300

Ball Body Work sessions include a series of body work using a variety of rubber balls to release tight connective tissue and muscles, restoring healthy circulation and glide between layers. These sessions can help you move with ease, release tension, and relieve chronic pain.

Myofascial release is a hands-on technique to loosen, relax, and recover your body from physical and daily stress. This hands-on technique can increase mobility, reduce muscle tightness, and improve posture. These sessions include the use of multiple foam rollers and balls of a various shapes and sizes to massage and stretch localized areas of the body.

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Absolute Core

Absolute Core

Pilates

Fridays

9:15am – 10:15am

November 30, December 7, 14, 21

4 Weeks – $40/session

Class limited to 10 participants

Holistic & Integrative Wellness Center

Noroton Heights Shopping Center

300 Heights Road, Darien, CT

Challenge your abdominals like no other workout ever before! Absolute Core is a highly effective workout that targets the abdominal and back muscles using body weight and specific exercises which will increase abdominal strength and torso stability. You’ll love this workout!

 For directions, registration, and additional information contact:

Allison Stolar – (203) 644-6688

www.inspiretrainfit.com

Group Stretching Clinic

Group Stretching Clinic

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Fridays

10:30am – 11:30am

November 30, December 7, 14, 21

4 Weeks – $40/session

Class limited to 10 participants

Holistic & Integrative Wellness Center

Noroton Heights Shopping Center

300 Heights Road, Darien, CT

This session will teach you safe stretching techniques that will help keep your joints and muscles supple.  This class will include breathing exercises, body postures, and static stretching that will give you balance, relaxation, and relieve muscle tension. A short sequence of mat pilates exercises will also be included for core strength. Participants should come prepared to participate in loose fitting athletic clothing and bring water.

 For directions, registration, and additional information contact:

Allison Stolar (203) 644-6688

www.inspiretrainfit.com

 

5 TIPS TO FAIL PROOF YOUR FALL WORKOUTS

 

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TIP #1: Get your workout done first
This will ensure that you get a workout in rather than skipping it.

TIP #2: Prepare for the changing weather
Keep some exercise DVDs, resistance bands or free weights handy for those cold snow days.

TIP # 3: Curb your carbs
Try to focus on your protein intake and keep healthy snacks available so you don’t carb load.

TIP #4: Don’t get stuck in the big baggy sweatshirt  club
Invest in a good thermal or yoga pants-there’s nothing like looking good and being warm.

TIP #5: Take Advantage of the beautiful scenery and exercise outside
Physical activity outside is good for the soul and the heart. Get outside for a run, hike, bike ride, or kayaking.

http://www.inspiretrainfit.com

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Workplace Wellness Matters!

Host a Wellness Workshop or Fitness Class at your workplace.

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Corporate Wellness Seminar Description

We offer a variety of wellness seminars and exercise classes that you can choose from to create a custom program that fits your organization’s goals. Weekly health and exercise classes can be scheduled during lunch time or after work hours.

Rules to Work-Life Balance – This seminar will help you find a work-life balance by setting boundaries, scheduling self-care, and eliminating negative thought patterns.

Vision Boarding – This seminar will inspire you, enlighten you, and motivate you to live the best life possible. You will create a vision board to layout your dreams and goals.

Healthy Back for Life & Ergonomics – This seminar will teach you the tools to reduce back and neck pain. You will get the tools to evaluate the ergonomics of your personal workstation.

Stress Be Gone – This seminar helps to decrease stress related illnesses and improve staff productivity with deep stretching and breathing techniques.

Superfoods – This seminar will teach you what foods to incorporate in your diet for a healthy lifestyle and increased energy.

Mindset – This seminar will coach you to train your brain to think positively and increase your personal strengths.

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Corporate Exercise Class Descriptions

We offer a variety of exercise classes to keep your employee’s motivated and inspired to get fit and stay fit.

The Workday Workout – This class will get your muscles and heart pumping. This 45 minute express workout can help boost morale and increase productivity.

Total Body Tune Up – This class will use multiply modalities to bring your body back into balance and tranquility.

Vinyasa Yoga – This yoga class includes mindful deep breathing combined with yoga poses and stretches that promotes a healthy mind and body.

Meditation for Beginners – This meditation class uses mindful deep breathing and visualization to relax and reduce stress.

Limber Up – This stretching class will increase joint mobility, reduce stress, and muscle tension.

Mat Pilates –This class uses mat based Pilates to strengthen the core, support the spine, and create body awareness.

The Power of Good Posture – This class uses body awareness and postural analysis to improve posture, reduce stress, and muscle tension.

Absolute Core – A highly effective workout that targets the abdominals and back muscles to increase abdominal strength and core stability.

Foam Rolling –This class includes lots of deep tissue rolling and myofascial release techniques. By performing self-myofascial release techniques on a foam roller, you can improve flexibility, reduce muscle stiffness, alleviate pain, restore motion and improve circulation.