Denton A. Cooley Center
1620 McElderry Street
Baltimore, MD 21205
phone: 410-955-2513 fax: 410-614-8110

Move of the Month - Foam Rolling

Use variable-density foam rollers to "break up" and thin out the fascia that surrounds your muscles. Over time this "netting" of sorts because thick, tight and restricts mobility. It's like a poor man's massage! Start out with the lower density roller (typically white or blue) first and then graduate to the higher density roller (typically black). Try it on your quadriceps, hamstrings, glutes and hips; it won't feel pleasant but unfortunately that is part of the process. Over time, the discomfort will subside with regular use. See if it helps improve your workout...what do you have to lose?



FIT TIP OF THE MONTH

MEAL TIMING: What and When to Eat for Performance and Recovery

We all know what to eat, in regards to healthy options, but have you ever thought about when you should be eating? The timing of your meals can impact your performance and recovery. Reaching your health and fitness goals can be a challenging, but having the right knowledge as to when you should be consuming calories can help you. Here are some research-based nutritional guidelines for pre- and post-workout meals that can be adapted to each person’s individual needs.

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MOVE OF THE MONTH

Russian Twist

The Russian Twist is a type of exercise that is used to work the abdominal muscles by performing a twisting motion on the abdomen. This exercise is great to build rotational core muscles and directly targets your oblique muscles as well.

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RECIPE OF THE MONTH

Lemon Cheesecake

A healthier two-serving-size dessert option of deliciousness.

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