It's Friday . . . AGAIN! I can tell baseball season has begun in our home because with all three boys playing there isn't a night off and it's often like Hartsfield International planning the comings and goings for games and practices.  So, I love a little down time this afternoon.  I used it to use my new favorite "fitness toy".  It's a Massage Ball and boy does it help get to the tight spots!  It's especially good (PAINFUL!) in the hips, bottom and back.  It reminds me a little of Medieval Weapons.  See the resemblance?   

I had a really tight spot on my left side between the hip and lower back.  I just couldn't get it with the foam roller and a tennis ball didn't seem to help.  So I brought in this big gun . . . I must confess it brought tears to my eyes, but it did the trick!  I'm all good now!  
That brings me to the Fit Tip.  I have a couple of "go to" post-workout helpers that make the recovery just a little bit sweeter.  So, I thought I'd share . . .

Here you can see a red foam roller.  I've talked about using a foam roller before, but I just have to repeat myself because this really works.  It usually winds up in our family room with any number of us rolling out our backs, hamstrings, quads or hips while watching TV.  There is a blue heel wedge that is a great way to stretch the calves and heels.  My youngest has had some heel pain lately so he's stretching and I'm prone to plantar fasciatis, so it's a must after running.  The black thing is an ice bag.  I think this gets the most use in our house!  There always seems to be a sore pitching shoulder, tennis elbow, knee or twisted ankle that needs icing.  I believe ice heals anything!  And, last but not least, is the newest addition:  the massage ball.  So far I'm the only one that has braved this "hurt so good" device.  

On days like today, it's a really good thing.  On Fridays I teach back to back classes so wind up being a wee bit tight and sore.  (I try to also squeeze in a little cardio so I usually need a little more than a normal stretch - so in come the "torture tools")  

Today I was especially tired after my classes - I think I was just really hungry!  So, I whipped up a really quick and tasty AND healthy combo of eggs and spinach.

All this actually does go to a FIT TIP . . . WORK your muscles, at times BABY your muscles and then FEED your muscles!  You'll feel so much better inside and outside!

Have a Fabulous Friday!  If you live near me, take care as it sounds as if storms are brewing.

In keeping with my New Year Inspiration to cook and eat more simply I made a simple and delicious meal last night.  In fact, I  attempted to post this earlier, but the web crashed and burned - hate it when that happens!  So, I am re-typing because it was such an easy meal that all my boys and I enjoyed - AND there were leftovers for lunch today, which is always a plus.

The brown rice is full of fiber and protein, the shrimp gives another burst of protein and avocado is loaded with heart healthy monounsaturated fats, antioxidants, and vitamins A, C and E.  

SHRIMP WITH BROWN RICE AND AVOCADO

1 lb raw medium shrimp, peeled, rinsed and drained
4 slices fresh ginger, smashed lightly with the flat side of a knife
2 Tb rice wine or sake
2 ripe avocados, peeled, pitted, and diced
Juice of 1 lemon, divided
4 Cups cooked brown rice
1 Cup chopped fresh parsley
1/2 Cup chopped fresh cilantro or other herb of your choice

Dressing:

1/3 Cup low sodium soy sauce
3-4 Tb rice vinegar
1 1 /2 Tb Rice wine or sake
1 1/2 Tb toasted sesame oil
1 1/2 Tb sugar (I did not use this much)
1/4 tsp salt

Cut shrimp lengthwise and place in a bowl with ginger and rice wine.  Toss.
Bring 2 quarts of water to a boil in a large  pot.  Add shrimp and  marinade and cook for 2 - 3 minutes, until cooked through.
In a large mixing bowl, lightly toss avocado with half lemon juice.  Add cooked shrimp and rice.  Add remaining lemon juice and toss.  Add dressing, parsley, and cilantro and toss.  Serve warm or chilled.

Makes 6 servings.  400 Cal., 16 g fat; 43 g carbs; 700 mg sodium; 7 g fiber; 21 g protein

   

As far as my Half Training, today was supposed to be 3 miles.  Completely  manageable and easy to fit in a pretty busy day.  The  problem is that my watch/heartrate  monitor does not measure distances, so I had to guess my route.  Hmmm, guess I need to plan out a few running routes!  When I finished my route I was convinced I had gone farther or else I was definitely going to be the SLOWEST runner bringing up the rear!  I'm happy to say that what I thought was 3 miles was actually 5 miles.  Feeling much better now!  Another good thing is that so far my knees and hips are feeling pretty good. . . I'm thinking the foam roller will be my new best friend.  If you haven't tried a foam roller on your sore hamstrings, quads, IT band or any other muscle you have no idea the PAIN (in a good way I promise!) you are missing!  It's like having your own personal  masseuse.   If you are looking at this blue thing and have no idea what to do with it, and was wondering why it was propped up against the wall in your gym, check out the UTube video below.  
Now you know!  Happy rolling!

Have you tried a foam roller?