Day #7 of the 12 Fitness Days of Christmas


1. Put down the phone – Restaurants, bars, coffee shops even gyms across the world are littered with people gazing into their smartphones. I’ve seen entire families out to dinner, each member’s attention fixated on an iPhone as they spoon food into mouth, pausing only to breathe and drink down a sugary cola. I’ve even caught myself sometimes aimlessly staring at my phone.  Setting your phone aside during the day can help you in the following ways. Improves concentration, increases productivity, allows you to focus on the task at hand being more in the moment, shows respect for your company (especially important in business settings/meetings).

2. Start foam rolling – Foam rolling is a form of self-myofascial release, which is just a fancy term for self-massage. Foam rolling releases the tightness and knots that form within the muscle by breaking up scar tissue and any trigger points.

What’s a trigger point? 

A trigger point is an area in the muscle that can lead to pain in other areas of the body.

For example, a trigger point in the back muscle could be causing your neck pain.

Foam rolling also helps bring more blood to the muscles. This increase of circulation helps speed up the muscle recovery process. A side benefit of foam rolling is that it will also help with flexibility – something you can never have too much of.

3. Laugh more – One thing we love to say at TFW is “sweating and smiling”. Enjoying yourself and having fun with your workouts is super important! Some stressful situations may seem funny when you try to find the humor in them. Think about that horrible blind date, or an embarrassing moment you had in the past.  I bet it’s a funny story now.

4. Keep a food journal – Writing in a journal allows you to spot your inefficiencies and limiting factors.  By writing down what you eat, there is no sugar coating(pun intended!) or hiding from what you are consuming. We require all of our 8 Week Transformation participants to keep a food journal.  It helps with educating our members about proper nutrition, and gives them a benchmark to improve upon.

About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

follow me on: