Furniture Sliders: unconventional tools to amp up your workout

Sliders may be used for moving furniture, but they can also sub as inexpensive and effective workout equipment! With these basic tools, you can work just about any area of the body (type "slider exercises" into YouTube to see for yourself). I've recently started experimenting with various slider moves, and my current routine of choice hits the abs and arms.

Not too long ago, I stumbled across a video in which Valerie Waters of A-List Look and Cassey Ho of Blogilates collaborate on a heart-pumping, body-moving workout. It's another one of those great at-home routines that requires minimal space and time— and nothing beats that. Not to mention, using the sliders makes you feel as if you're playing a game of air hockey, as noted by Cassey. It's a pretty good time.

These exercises primarily work the core, but you'll feel a good burn in your arms while doing each move. If you're up to the challenge but lack a pair of sliders (which you can purchase at your local Home Depot or Lowes), you can use washcloths or paper towels if you're on a hardwood floor or a couple of paper plates if you're on carpet. Now go on and get to sliding into that toned bod!

Coco-Vino: an alternative take on wine

When I last left off, I'd made a promise for an intoxicating post to follow, and that is exactly what I have to deliver today. I thought it only appropriate for this week's topic to be alcohol-related, seeing as how I celebrated my 21st birthday last week! So, given that it's Friday and therefore the start of the weekend, why not kick it off with a glass of wine? Not just any wine, though. Consider this: white wine + coconut water.

Does such a combination sound as appealing to you as it did to me? Not only does this beverage provide you with antioxidants from the wine (which have the potential to aid in lung health), but it also supplies you with good doses of potassium and magnesium from the coconut water! Now, that's a beneficial drink if I'd ever heard of one.

I'd experimented with Blue Monkey's pure coconut water and with Naked's peach mango coconut water. Using the pure coconut water, the wine took on a thicker body and lighter taste. With the peach mango, the coconut water proved to be far more overpowering and thus made for a drink that tasted more like juice than wine. Both tasted great, so if you're unsure of which to go for, I recommend buying both and doing some experimentation of your own.

I would imagine that either of Naked's flavored coconut waters would pair well (the other being pineapple), or you could try out one of Zico's fruit-flavored varieties, coming in passion fruit, strawberry banana, tropical, mango, and pineapple as well. Keep in mind that the flavored options may contain more sugar than regular coconut water, depending on the brand.

To make this coco-vino beverage inspired by Averie Cooks, you'll need:

- A bottle of white wine (I used Pinot Grigio, but you could opt for a different type of white wine or use champagne)
- A bottle/can of coconut water (look for one that doesn't contain added sugars)

Fill half of your glass with wine and the other with coconut water. Give it a stir, and drink up! Cheers to good health! 

Foam Rolling: the key to releasing your muscles

If you're a regular exerciser like myself, you're probably familiar with unwanted soreness, tightness in your muscles, and may have even experienced injury. If any of this sounds familiar, read on.

Until recently, I'd never bothered to make foam rolling a habit. Initially, I'd thought of it as a relatively time consuming task that I could do without, but I knew this was only wishful thinking. My first few experiences with the foam roller had revealed an incredible amount of tightness in my quads and hamstrings, proving I had muscles that needed tending to. 

Instead of dealing with the problem head on, I'd chosen to forgo the roller. I didn't quite understand how the built up tension was affecting my body's ability to perform and function. Only after listening to a very informative lecture from my physical therapist (and after he'd single-handedly struck down all of my arguments for getting out of it) did I begin to foam roll regularly. Now, I am most certainly glad I do. Let me explain why:

With ongoing bouts of exercise, fascia and muscle fibers can become stuck to one another, resulting in a movement-restircting adhesion. This can cause an imbalance in the body, and that's where the foam roller comes in. By using your body weight and traction to work through these problem areas, you work to break up adhesions and scar tissue and thus regain mobility. 

Personal trainer and health and fitness expert, Monica Nelson, provides a helpful analogy on the benefits of foam rolling in an article for U.S. News:

"Our bodies (as brilliant as they are) learn to compensate for what we throw at them. Ever notice those "knots" and trigger points? You don't want to fall into the bad habit of working out and adding more dysfunction to your body. Think of it like brushing your hair. When you don't brush regularly, it becomes tangled and knotted. When you keep a routine and brush your hair frequently, you can avoid that. Foam rolling is the same concept, and you just need to do it regularly to take advantage of all its benefits."

I don't know about you, but knotty muscle tissue doesn't sound all that appealing to me.

If you decide to jump on the foam rolling bandwagon, keep in mind that it's better to start sooner than later. The longer you put it off, the more tissue can become clumped together. Now, I'll be honest with you— getting started isn't all that fun. Depending on how tight your muscles are will determine your level of discomfort while rolling on the deceptively innocent-looking piece of foam. Trust me, though, it's completely worth it. You will feel the difference.

I was quick to take notice of the newfound ease that overcame my body after a quality rolling session (which, by the way, only takes around 5-15 minutes). It was as if my body had been holding its breath for way too long and had finally taken a nice long exhale. The more often I foam rolled, the less pain I felt doing it, and now I can roll completely pain-free! I have no intention of digressing back to my previous state, so the foam roller and I will continue to meet daily.

As Nelson points out in the above mentioned article, you can opt for a softer foam roller when first starting out and ease your way into using a firmer one. Foam rollers are inexpensive and can be stored easily, which is why I recommend purchasing one for your home. That way, you can break it out whenever it's convenient for you; I usually get my rolling in right before bed. If you're uncertain about foam rolling, see if your gym has one you can take for a spin. If you feel the tension, it's probably time to get started. 

If you're interested, check out the Huffington Post's article (complete with animations) for some foam rolling tips!

~P.S.~

Due to midterms, I will not be posting next week. Be sure to check back on Friday, March 21st for a most intoxicating post!