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3-STEPS TO STRESS-PROOF BODY FOR 21st-CENTURY LEADERS
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Take A Step Closer To The Mind-Body You Want To Live In & Feel Your Best
FASCIA & STRESS RELEASE MOVEMENT
FASCIA & VASCULAR-BASED NUTRITION
Life is movement and relationship we create between our mind-body.
I had the opportunity to recognize how even on the highest level, the bodies of some of the best professional athletes and executives were filled with stress, pain, unresolved trauma, and overcompensated tissues that impacted them personally & professionally.
My mission is to help you.
I want nothing more than to see you succeed and help you feel your best while going after your dreams.
Frequently Asked Questions
What is a fascia workout?
Fascial workout does not replace conventional muscle training, instead, it complements it with unique loading exercises, dynamic stretches as well as ‘bouncy’ movements that utilize and strengthen the elastic recoil properties of collagenous tissues like fascia.
It is recommended to workout your fascia and other collagenous tissues 3x a week for 10-15 minutes.
Fascial workout can be short and powerful for your soft & hard skeleton. You will simply feel your best when you do fascial workouts.
Barbara Depta introduced fascia workout and fascial flexibility to PGA Tour Players & NFL athletes starting in 2010.
Tom Myers contributed to one of her first golf programs, “Flexible Body Fluid Swing,” where he explained which Anatomy Trains are involved in the golf swing.
After that, she created a patented fascial training tool, Core Boot, to help you create a more resilient (stronger & more elastic) collagen tissues through adequately tailored exercises with different loading patterns.
How do you train your fascia muscles (myofascia)?
However, solo muscle-focused training is different from fascia-focused training. Muscles, for example, are trained with concentric, eccentric, and isometric exercises. Whereas, Fascia, and all its layers, including the deep fascia layer (myofascial), need different loading patterns (shear, gliding, compression, tensile stretch tensioning motions), direction, and tempo (slow & fast). It is essential to do strength training as well as fascial training. When you want to effectively train fascia, you need to think of whole-body movements, complex moves that require adaptation, starting with your feet.
Bouncing for example builds elasticity into the tendons, and the entire fascial system. Another example of fascial friendly movements are preparatory countermovements, for example, bending forward from your hips before extending up to standing position, will make maximum use of the power of fascial elasticity.
What exercises release the fascia?
Recent science tells us that when using soft massage balls like the Resync Your Body ones, you get more fascial release than with large foam roller or hard tools which negatively impact fascia and your nervous system.
You may want to start by stepping on and off with your heel on Resync Your Body myofascial release ball for 10-30 seconds. This exercise will hydrate your heels and then you can move the ball to the ball of your foot to start releasing tension in your plant fascia and also the entire lower leg.
Then you can start moving up the chain to your hamstrings, your hips, your back and upper back as well. The gentle pressure on the ball will start breaking up fibrous adhesions between the fascial layers.
What is the fascia diet?
It is not as simple as eating a plant-based diet. As plants do not have amino acids, your fascia & other connective tissues need them.
A diet that focuses on personal anti-inflammatory foods (remember, what’s anti-inflammatory to one person, is not to another), which includes a full-spectrum of amino-acids, omega 3’s, a variety of plants, especially red veggies, like red spinach or berries, like Aronia – fundamental for building & supporting fascia with circulation.
However, it does not end here. Anthocyanins, catechins, and flavonoids (flavones, flavanone & cocoa flavanols) are very important for fascia health as well.
Also, to support fascia, you must eat foods high in collagen (type I, II, and III especially) with sulfur, copper, and vitamin C – fundamental tissue blocks to feed & build your connective tissues. Without those, you don’t create collagen in your body. It is also important to know what not to eat & what foods fascia does not like.
Saturated fats and sugar are the top two that will cause inflammation and collagen glycation.
Your body, over time, becomes brittle and susceptible to injury.
Get the most science-based data and easy to make fascia-friendly recipes to keep your fascia healthy here.
What foods help with tight fascia?
Fascia also likes catechins, so foods like berries, cocoa, and tea are great for fascia. Yet be careful with sugar as the fascia does not like sugar – it creates inflammation and more adhesion in your fascia. You want to preserve the glide between your fascia & muscles, and sugar will give you the opposite – tightness and adhesions.
Additionally, amino acids are great for fascia, so eat your fish, lean meat & drink bone broth. To fully understand how you must pair up the elements to allow collagen production in the fascia & soft tissues, check out this class. https://resyncproducts.com/products/nutrition-for-soft-tissue-health-tendons-ligaments-fascia
Should I train my fascia?
Does fascia training actually work?
The less you hydrate your fascia through training, the less elastic response it has, and the more connective tissues injuries you will face.
The best way to train your body to prevent injury, or to quickly recover from an injury is for you to build elasticity and resilience, by adapting different loading patterns that are fascia friendly.
And it is important to remember that there are 10 times more sensory nerve endings in your fascia than in your muscles. Fascia is the most sensory-rich organ and system of stability and mechano-regulation (Varela & Frenk 1987). If you want to gain dynamic stability in your body, starting with your feet, you must train fascia.
How can I improve my fascial fitness?
Start moving at different tempos and different angles. Fascia responds better to variation of movement than a repetitive movement program.