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Foam rolling 101: How and why you should be using a foam roller

January 13, 2015 By Ashley 167 Comments

Did you know there is something you could be doing in the privacy of your own home while watching TV that not only feels like a self massage, but also increases your range of motion, loosens up your tight muscles, aids in recovery and gets your blood flowing?

Ladies and gentlemen, if you’re not foam rolling yet, you need to start. And today, not only am I going to talk about how and why to foam roll, but I’m also going to give one lucky reader the chance to win the greatest foam roller ever, the RumbleRoller (edited to add, this giveaway is closed!). Read on …

Now there are countless tutorials on how to foam roll out there on the Interwebs, and every trainer and fitness guru has their own take. Today, I’m sharing mine and what works for me, so we’ll call this the “A Lady Goes West Foam Rolling 101.” Let’s get to it!

How and why you should be using a foam roller via A Lady Goes West

What is foam rolling?

The official name for foam rolling is “Self-Myofascial Release.” In the personal training world, we call it “SMR” for short. Your muscles are surrounded by a tissue called fascia, and foam rolling is the practice of using a device to loosen up the knots and kinks in that fascia. Rather than having someone massage your body, you do it yourself.

When should you foam roll?

All the time. Any time. But more specifically ….

  • Before a workout, I like to spend about three minutes rolling over all of my major muscle groups, just to get the blood flowing.
  • And after a workout, I like to spend about five minutes, slowly taking my time to work out any knots or kinks, repair my muscles and overall loosen up.

I think there are benefits to foam rolling before and after, however, if I had to choose one, I’d say after for recovery. But many people out there will say before is completely necessary to improve your movement. Once again, you may find what works best for you is not always what works best for everyone else.

You can also foam roll on a rest day when you aren’t working out. I’ve heard of physical therapists recommending foam rolling to people who have been in car accidents and need to loosen up, so it’s not just for exercisers. Even if you’re not regularly active (which I hope you are), there are always benefits to using a foam roller.

What parts of the body should you foam roll?

I think it’s best to hit the major spots including the upper back, the quads, the glutes/piriformis, the calves, the IT bands (along the side of your thighs), the adductors (the inside of your thighs) and the hamstrings. You can also roll your lats (the big muscles down the upper-sides of your back) or wherever you feel tight.

What parts of the body should you not foam roll?

Never roll over your joints and avoid rolling on your neck or directly on your lower back. But really, you may find all sorts of places that feel good to roll.

How often should you foam roll?

You could definitely foam roll every day and would be better for it. However, I tend to foam roll before and after major workouts about four days a week. There are always a couple of days when I neglect, but I should do it every single day. You should certainly foam roll after a tough weight-training session, a workout with repetitive motions or a long run. (And I don’t do long runs, but you get the point.)

How fast should you move the foam roller on your body?

When I foam roll before a workout, I like to move fairly quick over the muscles to get my blood flowing. When I foam roll after a workout, I spend much more time, nearly 20-30 seconds per body part slowly moving over knots, kinks and tough spots that may have come about after exercise. However, you can move at your own pace, finding what feels best for you.

Where can you get a foam roller?

You can buy foam rollers nearly anywhere, like a sports store, Amazon or even Target. If you’re new to foam rolling, you’ll want to find one that is more pliable. However, if you think you’re ready for it, you can jump right into the RumbleRoller, which is what I have at home and have used below.

Foam rolling 101

Disclaimer: Even though I’m a certified personal trainer, I’m not your personal trainer. You should probably ask your doctor or trainer to help you when you first get started foam rolling. But with these tips, you can improve your technique.

Here are a few tutorials on my favorite parts of the body to foam roll.


 IT bands

This one is absolutely essential for runners, spinners or squatters. So basically everyone.

Foam rolling 101 - IT bands via A Lady Goes West

How to foam roll your IT bands: Turn your body to the side, put the foam roller just underneath your hips on the outside of your thigh, then roll all the way down the length of your thigh stopping before you get to your knee. Don’t roll on the knee. You may want to start with crossing your top leg over and placing that foot on the ground to take away some of the pressure. Keep your body long and straight, and use your hands to walk your body up the roller. The third picture shows a more advanced option, with both of your legs straight. This places more pressure on the muscles, so can be painful at first. Repeat on the other side.

Upper back

This one is great for those of us who hunch over at our desks and have tight upper bodies. 

Foam rolling 101 - Back via A Lady Goes West

How to foam roll your upper back: Sit in front of a foam roller with your butt up against it. Then, put your weight into your feet, slightly lift up your whole lower body and begin to let the foam roller move along your spine from just above your lower back to just below your neck. Place your hands behind your head with your elbows up, which will move your shoulder blades out of the way so you can get deeper into the muscles. You can rock back and forth a bit in the upper-back region.

How to foam roll your lats: You can easily roll out your lat muscles from this position, by turning slightly to your side and reaching your arms out and above you. Repeat on the other side.

Calves

This one is good for anyone who walks a lot or wears high heels. 

Foam rolling 101 - Calves via A Lady Goes West

How to foam roll your calves: Sit on your butt with your legs extended, arms behind you. This one requires a bit of upper-body strength, so if you struggle, that’s okay. Put the roller under your legs just below the meaty part of your calves. Use your arms to walk your body back and let the roller move up the back of your leg to just before the underside of your kneecap on the back of the leg. For a more advanced option, you can cross one leg over the other, as shown in picture three above. This will put more pressure on the muscles and can be painful at first. Once in this position, you can roll your legs side-to-side as well, to work out anything on the sides of the calves. Make sure you don’t flex your calves, to get the most out of this one when they are loose and pliable.

How to foam roll your hamstrings: You can turn the calve rolling easily into hamstring rolling, by placing the roller just above where your knee creases and rolling along the back of the legs until you reach the butt. There is also an advanced option to place one leg on top of the other. 

Quads and adductors

This one is good for anyone who takes stairs, walks uphill or frequently uses their legs. 

Foam rolling 101 - Quads and adductors via A Lady Goes West

How to foam roll your quads: Lay on your stomach with legs extended. Put the roller under your legs just above your kneecaps. Use your upper body to pull yourself along forward and let the roller come up to just below your where your legs meet your hip sockets. Roll back and forth in this area. Make sure you aren’t flexing your muscles, to get the most out of this one.

How to foam roll your adductors: As shown in picture three above, from the quad foam rolling position, just turn one leg out to the side at a 90-degree angle from your body and turn the roller parallel to your body. Place the roller on the inner thigh. This one does not need a big range of rolling motion, as you should feel it instantly. Roll from just above the kneecap to just below where your leg meets your hip socket on the inside.

Piriformis/butt

This one is good for anyone with a butt, and especially good for people who sit all day.

Foam rolling 101 - Piriformis via A Lady Goes West

How to foam roll your piriformis: Sit on top of the roller, lift one leg over the other in a cross-legged position. Lean on to the butt cheek of the leg that is in the air on top. Roll along the butt, back and forth and side to side. Repeat on the other side, switching which leg is on top.


Yes, this is as fun as it looks, but can be hard when you first get going. But anybody can do it, whether you’re big into fitness or not. So grab a roller, turn on the TV and give your body a little tender-loving care. 

Details on the RumbleRoller

I’m using a pretty awesome roller in these photos above, and I first saw one of these RumbleRollers while working at Equinox. I had been a pretty avid foam roller for a while, so decided to jump on it, and boy does it work. It’s a much more intense feel than the other foam rollers out there, providing more of a deep-tissue massage. Of course, the difference is that the RumbleRoller is not a smooth surface, like many other foam rollers. I love the way it digs into my upper back and my calves especially. It’s firm, and those rivets are so effective at loosening up any tightness, sort of like the thumbs of a masseuse. The first time I used the black Full-Size X-Firm RumbleRoller, I laid on it for a long time while listening to a lecture in the gym and ended up with some slight bruising. But I tell you what, I felt awesome in spite of the marks. I will say that the blue Full-Size Original RumbleRoller is definitely my choice for everyday use, and no, it hasn’t never bruised me. You can look online to find out where there is a RumbleRoller retailer near you. 

Ashley with the RumbleRollerHey, that’s me smiling because I love my RumbleRoller.

A few points about the RumbleRoller:

  • It’s latex-free and extremely durable
  • It’s waterproof, but can be cleaned with soap or common household cleaner
  • It has some antimicrobial fibers so that bacteria doesn’t grow on it
  • If you have a tiny city apartment like me, it can double as decor in your living room

ENTER TO WIN a Full-Size Original RumbleRoller foam roller (closed!)

Now, here’s your chance to enter to win one of these handy tools for yourself.  Sorry, but this contest is open to my U.S. readers only, and will close on Saturday, January 17 at night. Enter today, and if you have a friend in need, please share this with them too. I’d really appreciate it.

 

a Rafflecopter giveaway

*Please note: The friendly folks at RumbleRoller sent me a complimentary roller to use in this post. I wanted the best-of-the-best to share with you, and knowing this was my favorite foam roller, I’m so glad they agreed to jump on board. Of course, all opinions are my own and affiliate links are included. Oh, and special thanks going out to my patient husband and photographer Dave, who was woken up from a Sunday afternoon nap to help me get this done. He’s a good man.

By the way, this foam rolling tutorial was a reader request. If there’s other stuff you’d like to see, please let me know. And for more information on how to do movement prep and recovery, check out How to massage yourself at home with a ball and Two mobility moves that will change your world. Okay guys, have a fabulous day! See you tomorrow for a post all about food.

Questions of the day

Do you ever foam roll?

Where do you have muscle tightness?

Filed Under: Fitness Tips, Group Fitness, Workouts Tagged With: foam roller, foam rolling 101, how to foam roll, RumbleRoller giveaway, RumbleRoller review, what parts to foam roll

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About Ashley

I'm a mom and fitness instructor in Charlotte, North Carolina. And A Lady Goes West is where I share fitness, wellness and clean beauty tips, as well as stories from my life.
 
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Comments

  1. jill conyers says

    January 13, 2015 at 3:52 am

    I have wanted a rumble roller forever! I would use it shoulders to toe with extra emphasis on my calves and hamstrings.
    jill conyers recently posted…Create A Vision BoardMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:07 am

      Hi Jill! Awesome! Well thanks for entering. Have a great day!

      Reply
  2. Mo says

    January 13, 2015 at 5:12 am

    I would use it for my whole body, but especially my hamstring that I pulled over the weekend

    Reply
    • Ashley says

      January 13, 2015 at 7:08 am

      Hi Mo! Oh no, hope you feel better. Thanks for entering the giveaway! 🙂

      Reply
  3. Sue @ This Mama Runs for Cupcakes says

    January 13, 2015 at 5:14 am

    Ok, so I have a question. I’ve heard many mixed reviews on this, so I’m curious to hear your opinion. The IT band. It is a tendon and tendons don’t have a lot of give. I was told to roll the fascia around it, but not the IT band itself (from a physical therapist). Would love your opinion!
    Sue @ This Mama Runs for Cupcakes recently posted…So many races…..need more time (and money)!My Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:11 am

      Hi Sue! Happy Tuesday! 🙂 Like I said in the intro, every trainer/PT has their own take. I find that I do like to roll down and around my outer thigh, which does go over the IT band. However, the tutorials I used have the “main muscle or tendon” name, but really I’m suggesting that you roll on the fascia around each, because that’s what you are getting the kinks out of. So yes, I don’t try to “hit the IT”, because it is so deep, but I roll around that area quite a bit and feel much better when I do. Does that help? You just have to decide if yours is too sensitive or not. I like to also do some IT stretches before foam rolling, because I tend to get tight there. Many people also can get some knee pain from super-tight ITs, so I think it’s a good idea to do. Hope I haven’t conflicted you, but once again, you do what feels best on your own body. 🙂

      Reply
      • Sue @ This Mama Runs for Cupcakes says

        January 13, 2015 at 10:04 am

        You are right, everyone has different opinions. Knock on wood, I’ve never had ITB issues. You haven’t conflicted me, was just curious as to what you thought. Thanks!
        Sue @ This Mama Runs for Cupcakes recently posted…So many races…..need more time (and money)!My Profile

        Reply
  4. Courtney says

    January 13, 2015 at 5:30 am

    I just cannot get the hang of foam rolling correctly. I feel like the only one I really have down is the calves. But as a distance runner, I need it for more than just that. But it feels so awkward and incorrect when I am doing it the other ways. I feel so unsteady on my hands and it just never feels like I’m doing it right. I’m going to try to study your tutorials to hopefully get a better grasp of it.

    Reply
    • Ashley says

      January 13, 2015 at 7:13 am

      Hi Courtney! It will always feel awkward, that’s for sure. Hope these tips help a bit, and let me know if you have any specific questions. 🙂 Happy Tuesday!!

      Reply
  5. Chrissy @ Pink Polish and Running Shoes says

    January 13, 2015 at 5:58 am

    I need to try foam rolling my upper back. I sit hunched over at a desk allllll dayyyyy. No fun.

    Reply
    • Ashley says

      January 13, 2015 at 7:37 am

      Hi Chrissy! Then you need this for sure! Hope you have a great day. 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  6. Lisa @ Running Out Of Wine says

    January 13, 2015 at 6:01 am

    Oh I would love to try out this roller! I have the trigger point one which is great but this one looks really intense!
    Lisa @ Running Out Of Wine recently posted…2015 Tentative Race Schedule + Inspiration BoardMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:06 am

      Hi Lisa! This one will change your world. Thanks for entering the giveaway! Have a great day!

      Reply
  7. Brittney says

    January 13, 2015 at 6:21 am

    Love, love, love this post!! As both a BodyPump instructor and runner, I know that I need to foam roll more often, but it always seems to be last on my to-do list. My calves seem to always be the spot that require the most attention, but I’ve never tried rolling on the adductors so I will have to try that out! That rumble roller looks really intense!

    Reply
    • Ashley says

      January 13, 2015 at 7:02 am

      Hi Brittney! Yay or a fellow BODYPUMP instructor. Yes, I always foam roll after teaching BP! Thanks for entering the giveaway. Have a great day! 🙂

      Reply
  8. Angie Jerde says

    January 13, 2015 at 6:33 am

    I would definitely use this on my upper back..it has been a problem area for me for years. Also, I would use it on my legs pre and post workout! Thanks for this giveaway : )

    Reply
    • Ashley says

      January 13, 2015 at 7:02 am

      Hi Angie! Awesome! Thanks for entering the giveaway. Have a great day! 🙂

      Reply
  9. Lauren @ The Bikini Experiment says

    January 13, 2015 at 6:45 am

    I would love this! I foam roll and do mobility exercises every day. It is a huge help because I am hunched over my computer so much. Thanks to you and Dave 🙂 for all the great pictures – it takes time, but they are very helpful to see. Have a great Tuesday!
    Lauren @ The Bikini Experiment recently posted…Beauty Products I LoveMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:01 am

      Hhahaa you’re welcome. I’ll send him your appreciation as well. Thanks for entering and good luck, Lauren! 🙂

      Reply
  10. Annmarie says

    January 13, 2015 at 6:59 am

    I was JUST telling someone that I needed a new foam roller! Thanks for hosting the giveaway! 🙂
    Annmarie recently posted…Augusta Sportswear Review + Large Active Kit GiveawayMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:00 am

      Awesome! Thanks for entering, Annmarie!

      Reply
  11. Megan @ Skinny Fitalicious says

    January 13, 2015 at 7:05 am

    Great how to post Ashley! I think more people need to know how great foam rolling is for them.
    Megan @ Skinny Fitalicious recently posted…15 Facts About Me, Liebster AwardMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:16 am

      Hi Megan! Agreed, it’s just so beneficial. Thank you very much. Hope you have an awesome Tuesday:)
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  12. paige c says

    January 13, 2015 at 7:11 am

    i would use it in my room before I shower after runs and workouts! that is where all my rehab like stuff is

    Reply
    • Ashley says

      January 13, 2015 at 7:16 am

      Good choice, Paige! Best of luck, and I hope you have a great day! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  13. Kristin says

    January 13, 2015 at 7:12 am

    I would use it at home after my workouts and runs. I am in need of a good foam roller

    Reply
    • Ashley says

      January 13, 2015 at 7:15 am

      Awesome! Thanks for entering, Kristin. Hope you have a great day! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  14. Ariana says

    January 13, 2015 at 7:18 am

    I looooove the foam roller! I don’t know how I survived without it! I use a regular foam roller for my legs, and I like to use tennis balls for my glutes and calves 🙂 I’ve seen the Rumble Roller before, and it looks like a wonderfully tortuous treat!
    Ariana recently posted…Breaking Down a GoalMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:19 am

      Hi Ariana! Let’s just say it gets the job done. Thanks for entering. Hope you have a great Tuesday! 🙂

      Reply
      • Ariana says

        January 13, 2015 at 7:30 am

        Thanks! 🙂 You too!
        Ariana recently posted…Breaking Down a GoalMy Profile

        Reply
  15. Matthew P says

    January 13, 2015 at 7:18 am

    You know how much I love foam rolling, and thank you for introducing it to me.

    That said, the rumble roller looks terrifying

    Brother

    Reply
    • Ashley says

      January 13, 2015 at 7:20 am

      Hi!!!!!! Yay for you commenting! Did you enter the giveaway? Yes, the RumbleRoller will truly get the job done. I’m so glad you see that life is better when you foam roll. Happy Tuesday, bro!

      Reply
  16. Ashley @ My Food N Fitness Diaries says

    January 13, 2015 at 7:37 am

    Great how-to post! I realllly need to foam roll MORE! It always makes my muscles feel so much better…I just need to start putting the time in.
    Ashley @ My Food N Fitness Diaries recently posted…Wavy Hair Tutorial {Video}My Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:38 am

      Hi Ash! Yes you do, I do it when I get home and watch TV or catch up with Dave from his day in the living room. That way, it always has to happen! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  17. Hilary says

    January 13, 2015 at 7:38 am

    Ahh I recently just started foam rolling and it is the best discovery ever! And investment. I am loving how it loosens up my quad muscles and helping those little strains go away in no time!
    Hilary recently posted…What I Have Been Up ToMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:45 am

      Hi Hilary! Oh I’m so glad you’re enjoying the benefits of rolling! Keep it up! 🙂 Have a wonderful, Tuesday.
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  18. April says

    January 13, 2015 at 8:20 am

    I wouldbusevthe foam roller on my legs and back.

    Reply
    • Ashley says

      January 13, 2015 at 12:29 pm

      Thanks for entering, April! Good luck! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  19. Amber Schumann says

    January 13, 2015 at 9:01 am

    I love a good foam roll! I notice my best runs happen if I roll before. I’m reaching the level that I need to upgrade from my smooth roller. This one looks painfully perfect 🙂

    Reply
  20. Jenn says

    January 13, 2015 at 9:09 am

    Thanks so much for the helpful info and pix! XO

    Reply
    • Ashley says

      January 13, 2015 at 12:29 pm

      Well you are so welcome, Jenn!! Thanks for stopping to say hello. Have a great Tuesday:)
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  21. Sara @ Lake Shore Runner says

    January 13, 2015 at 9:25 am

    I wish I foam rolled more – which I know is totally on me. It seems I always go to it when I feel an injury coming on rather than doing it all the time so I could help prevent the injury. I use it most on my IT band and glutes. I have a trigger point one too and I love it!
    Sara @ Lake Shore Runner recently posted…Tried it Tuesday #9: Wine Tasting & SouthWest Michigan WineriesMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 12:35 pm

      Hi Sara! It definitely can help avoid overuse injuries caused by tightness, so get on that roller. Hope you have a great day!! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  22. Jess Stocker says

    January 13, 2015 at 9:32 am

    I need to get more consistent with my foam rolling! I roll my calves a few times a week to prevent tightness during long runs but I tend to neglect all of the other body parts.

    Reply
    • Ashley says

      January 13, 2015 at 12:35 pm

      Hi Jess! Well you’re ahead of the game by rolling at all, so props to you for that. Thanks for entering! Good luck! 🙂 Oh and happy Tuesday!
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  23. Alexa says

    January 13, 2015 at 9:49 am

    I have horrible IT bands and I foam roll but I think this would take me to the next level. Also I’m going to send this to my dad who runs and sits all day he needs to do this and I think the pictures would help!
    Alexa recently posted…Soul Soma SF OpeningMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 12:34 pm

      Hi Alexa! Thanks for sharing with your Pops. And yes, we all need a little rolling. Hope this helps with your IT bands. Have a great Tuesday. It’s a beautiful day in the Bay!
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  24. Jane says

    January 13, 2015 at 10:35 am

    I really need to get better about foam rolling. I only have a baby one however, and I think an upgrade may be what I need in order to motivate myself more!

    I have Pilates on tap for my workout today! Looking forward to feeling the burn 😉
    Jane recently posted…The Weekend + Livermore Half Marathon Training Week 1.My Profile

    Reply
    • Ashley says

      January 13, 2015 at 12:28 pm

      Hi Jane! Yes, an upgrade is in order. I love this RR! 🙂 Enjoy Pilates. Where do you go for that?
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
      • Jane says

        January 13, 2015 at 12:48 pm

        Just doing a DVD today for convenience, but I love Core40 (as you know!), and Mighty Pilates.
        Jane recently posted…The Weekend + Livermore Half Marathon Training Week 1.My Profile

        Reply
  25. Jen says

    January 13, 2015 at 10:51 am

    this was a helpful tutorial! i did a bodypump class this morning (visited a different gym and did a new (or at least, new-to-me) release that was pretty challenging… we stretched, but i’ve been feeling all day that i need a massage!

    Reply
    • Ashley says

      January 13, 2015 at 12:28 pm

      Hi Jen! I always foam roll after a BODYPUMP session!! You definitely need it. Thanks for entering. Have an awesome Tuesday! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  26. Adriana Acevedo says

    January 13, 2015 at 10:56 am

    I would like to use this all over my body, especially my legs, buttocks, and lower back.

    Reply
    • Adriana Acevedo says

      January 13, 2015 at 11:06 am

      I just realized the post said not to foam roll the lower back. Obviously I don’t know much about foam rolling lol

      Reply
      • Ashley says

        January 13, 2015 at 12:27 pm

        Hahha Adriana! That’s okay. I hope you give it a try some time. Have a great day! 🙂
        Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

        Reply
  27. Kristen I says

    January 13, 2015 at 11:04 am

    I was just looking at these rollers last night because my knee hurts and I’m worried it’s my IT band. Great tutorial!

    Reply
    • Ashley says

      January 13, 2015 at 12:23 pm

      Thanks, Kristen!! Good luck in the giveaway:)
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  28. Jamie Walker says

    January 13, 2015 at 11:36 am

    I would use it EVERYWHERE – especially on tight hamstrings!! 😉
    Jamie Walker recently posted…Stop restricting & get moving!My Profile

    Reply
    • Ashley says

      January 13, 2015 at 12:22 pm

      Hi Jamie! Yes, mine are tight too! Good luck in the giveaway, and thanks for entering! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  29. Rebecca @ Strength and Sunshine says

    January 13, 2015 at 1:45 pm

    I fell back in love with foam rolling since I started running! It feels so “good” after my Sunday run!
    Rebecca @ Strength and Sunshine recently posted…Why You Can Get Fit At HomeMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 3:58 pm

      Hi Rebecca, Yes, it’s definitely a good thing for runners. Glad you’re on board. Have a great Tuesday! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  30. Heather @ Housewife Glamour says

    January 13, 2015 at 2:07 pm

    This is a fantastic post on foam rolling! I have been wanting to do one for AGES but I might need a new foam roller for motivation. This rumbler roller looks amazing!!
    Heather @ Housewife Glamour recently posted…(Reader Request) Grocery Haul #2My Profile

    Reply
    • Ashley says

      January 13, 2015 at 4:02 pm

      Thanks, Heather! The RumbleRoller is pretty awesome. Foam rolling is so good for us, so I hope this gets more people on board! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
      • Jessie R says

        January 13, 2015 at 5:03 pm

        “This one is good for anyone with a butt”…This made me laugh a lot… at my desk lol

        Reply
        • Ashley says

          January 13, 2015 at 5:56 pm

          Well it is. (That would be us all) hahahah Glad you got a chuckle!

          Reply
  31. Jessie R says

    January 13, 2015 at 2:08 pm

    My foam roller and I = <3 🙂 . Other than the hamstrings and quads I really enjoy rolling out my shins, I'm always shocked at how tight they are!

    Reply
    • Ashley says

      January 13, 2015 at 4:01 pm

      Hi Jessie! I know! I’m always so tight too, but rolling helps. Happy Tuesday, friend! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  32. Annie B says

    January 13, 2015 at 2:10 pm

    I always get tight calves after a tough HIIT workout with sprints- so this guy would be perfect!

    Reply
    • Ashley says

      January 13, 2015 at 4:04 pm

      Hi Annie! Oh yes, you need to roll your legs after HIIT! Thanks for entering, have a great Tuesday:)
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  33. Jenna says

    January 13, 2015 at 4:00 pm

    That looks AMAZING. I have a little dinky foam roller at home but the Rumble roller looks like the cadillac of all foam rollers compared to mine. After teaching two pump and two Attack classes yesterday, I could really really use a roller like that today! I love foam rolling and try to do it whenever I get the chance. Today I am tight all over, but usually it’s my IT bands. Awesome review!
    Jenna recently posted…2015 goalsMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 4:05 pm

      Oh my gosh, Jenna, you taught four yesterday? Wow! I never teach more than two in a day, and even that is rough. You need to foam roll and relax. Put your feet up!! hahaha Thanks for entering. 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  34. Kara says

    January 13, 2015 at 5:13 pm

    Ashley I LOVE that you posted about foam rolling. You’re right in that there are so many tutorials on it and everyone seems to have their own style which can get very confusing so I love that you made it about what works for you (and it’s pretty spot on!) As a personal trainer I can relate to the concept that fitness is an individual thing which I try to explain to my clients and that sometimes it takes time to figure out what works and what doesn’t. It’s so important to listen to your body. Thanks for posting!

    Reply
    • Ashley says

      January 13, 2015 at 5:55 pm

      Hi Kara! I’m so glad you agree. Sounds like your clients are lucky to have you. Have an awesome evening!:)

      Reply
  35. Britt@MyOwnBalance says

    January 13, 2015 at 5:52 pm

    Your photos are great!

    Foam rollers are so wonderful for injuries. I had a really tight IT band a few years ago that was causing me knee pain. I started foam rolling and it went away. The only thing is that it hurts SO MUCH!

    Reply
    • Ashley says

      January 13, 2015 at 5:56 pm

      Hi Britt! Well thanks, glad you are on board with the foam rolling train. It’s super helpful, but yes, can be hard at first. Have a great night!! 🙂

      Reply
  36. Suzanne | Agent Athletica says

    January 13, 2015 at 6:27 pm

    I need a foam roller so bad! I use a rumble roller and a trigger point roller at my gym (they have ones available to use), but don’t have one at home. In desperate times, I’ve had my honey take a rolling pin to my hammies. D: It didn’t work very well, lol. Besides my always-tight hams, I really like to foam roll my shoulders/upper back with the rumble roller in particular. I get a lot of knots up there because my posture needs work, so it’s always a magical experience, lol.

    Thanks for this post and this giveaway opportunity. 🙂
    Suzanne | Agent Athletica recently posted…New Overseas: Hit Your Stride Skirt + Alberta Lake Skinny GroovesMy Profile

    Reply
    • Ashley says

      January 13, 2015 at 7:00 pm

      Hi Suzanne! You’ve got a good man for rolling your hamstrings with a rolling pin! So it sounds like you need this RumbleRoller at home. Thanks for entering. I hope all is well with you! 🙂
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  37. Annette says

    January 13, 2015 at 6:52 pm

    What a fantastic product – I’d use it all over my body. I have several injured discs which pinch the nerves and send false pain messages to my muscles (causing them to tighten). At times this affects my workout and I can see using this both before and after.

    Reply
    • Ashley says

      January 13, 2015 at 7:01 pm

      Hi Annette! Yes, it sounds like you need some foam rolling in your life. Thanks for entering! Have a great night:)
      Ashley recently posted…How to foam roll + a RumbleRoller giveawayMy Profile

      Reply
  38. Sam @ PancakeWarriors says

    January 13, 2015 at 8:01 pm

    Oh I would use this at home in the morning to get my muscles going. I’ve been lifting REALLY heavy lately and am tight all the time. This would be perfect. I use my foam roller all the time but really love the RumbleRoller, I’ve used it a few times at the gym but it’s pretty popular so I can’t always find one available. Love your pics by the way 🙂
    Sam @ PancakeWarriors recently posted…Balsamic TofuMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 8:43 am

      Hi Sam! Well you definitely need one at home to use then. Thanks for entering! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  39. Smitha @ Running with SD Mom says

    January 13, 2015 at 8:08 pm

    Rumble Rollers are my absolute favorite! I have the hard core black one. I also have the Beastie Balls!

    Reply
    • Ashley says

      January 14, 2015 at 8:43 am

      Oh awesome! Glad you’re a fan, Smitha! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  40. Sara says

    January 13, 2015 at 8:11 pm

    I would love a foam roller to use at home. I use one at the gym but having my own would be better.

    Reply
    • Ashley says

      January 14, 2015 at 8:45 am

      I know! That way no one elses sweat can get on it! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  41. Laurel C says

    January 13, 2015 at 8:52 pm

    What body part do I NOT need to roll?! This looks like an awesome roller!!

    Reply
    • Ashley says

      January 14, 2015 at 8:45 am

      hahaha, so true, Laurel. Good luck in the giveaway! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  42. Kimberly says

    January 14, 2015 at 4:20 am

    I would use this all the time at home right after a workout!

    Reply
    • Ashley says

      January 14, 2015 at 8:44 am

      Yes, ma’am. Good choice, Kimberly. Thanks for entering! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  43. Heather says

    January 14, 2015 at 5:46 am

    I definitely need one of these for my tight hip flexors!

    Reply
    • Ashley says

      January 14, 2015 at 8:45 am

      Hi Heather! Don’t we all! Thanks for entering. 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  44. Shelly says

    January 14, 2015 at 6:14 am

    Currently suffering from Runner’s Knee/ITBS so winning this foam roller would be AWESOME! 🙂

    Reply
    • Ashley says

      January 14, 2015 at 8:44 am

      Oh no, Shelly! You need it then. Good luck!
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  45. Jess @hellotofit says

    January 14, 2015 at 7:28 am

    My TFL, for sure! Great post 🙂
    Jess @hellotofit recently posted…Committing to January with #NoExcusesMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 8:44 am

      Thanks, Jess! Happy Wednesday to you. Thank you for entering:)
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  46. Lora says

    January 14, 2015 at 8:12 am

    I need a new roller so badly! My calves and quads need some TLC!
    Lora recently posted…One Tribe Apparel Harem Pants Giveaway!My Profile

    Reply
    • Ashley says

      January 14, 2015 at 8:42 am

      Uh-oh Lora! Yes you need to roll! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  47. tiara says

    January 14, 2015 at 10:48 am

    I have tight hips so I usually use it for that.

    P.S. I’m giving away a signed copy of The Skinny Confidential: A Babe’s Sexy, Sassy Health and Lifestyle Guide on the blog.

    Hope you join in the fun! Have a great day!
    tiara recently posted…Best Paleo Pancakes + A New Year New You Giveaway!My Profile

    Reply
    • Ashley says

      January 14, 2015 at 12:35 pm

      Thanks, Tiara! I’ll come on by! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  48. Cassi says

    January 14, 2015 at 10:59 am

    I have a plain foam roller that I use to work out my IT band and pirformis muscle on my right side but it would be nice to have the rumble one to go deeper.
    Cassi recently posted…First Week of MaintenanceMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 12:33 pm

      Hi Cassi! Yes indeed, the little thumbs on the RumbleRoller sure help get deep. Thanks for stopping by, hope you have a great Wednesday! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  49. Janelle @ Run With No Regrets says

    January 14, 2015 at 11:23 am

    Awesome tutorial! I actually did need a better guide on how to roll my butt (lol) and upper back. I always feel silly spending time to foam roll after a long run but it makes a huge difference. The Rumberoller looks scary as heck but I bet it feels amazing! #wowlinkup

    Reply
    • Ashley says

      January 14, 2015 at 12:31 pm

      Hi Janelle! Yes, it feels and looks weird to roll, but so worth it! Thanks for stopping by! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  50. Michele @A Pace of Balance says

    January 14, 2015 at 11:47 am

    I love my foam roller! It’s just plain with no grooves though. I like to roll around my shoulder blades, lats and IT band! #wildworkoutwednesday
    Michele @A Pace of Balance recently posted…How Will You Progress in 2015?My Profile

    Reply
    • Ashley says

      January 14, 2015 at 12:30 pm

      Hi Michele! Awesome! Glad you’re a fan of the roller. Thanks for stopping by:)
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  51. Dixie says

    January 14, 2015 at 11:55 am

    I would use Rumberroller after all my runs and gym visits. I think the most difficult thing is my upper back, and how tight it gets after running or cycling. This is the worst!! So maybe this would be a great relief to my pain! You look so happy rolling, I thought it would be more painful!

    Reply
    • Ashley says

      January 14, 2015 at 12:30 pm

      Hi Dixie! I’ve been using a RumbleRoller long enough that it’s mostly pleasurable for me, but there are spots of pain heheh! Thanks for stopping by and entering:)
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  52. Carson says

    January 14, 2015 at 12:37 pm

    I love rolling out my IT band and calves. However, I do not look near as smiley when I do it! Ha! 🙂
    Carson recently posted…Defining 2015 with one word. #noexcusesMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 1:13 pm

      Hahha well Carson, my husband was taking the pics and it’s always a funny experience. Thanks for stopping by! Happy rolling:)
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  53. Keri says

    January 14, 2015 at 12:37 pm

    I would love to use this for my calves

    Reply
    • Ashley says

      January 14, 2015 at 8:35 pm

      Hi Keri! Me too! I love rolling my calves. Thanks for entering 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  54. Alice @ Honestly Fitness says

    January 14, 2015 at 1:06 pm

    I remember you posting about this (very intimidating) foam roller before! I would love to win it and I would use it to foam roll everything! Although I particularly like foam rolling out my upper back and quadriceps.

    Reply
    • Ashley says

      January 14, 2015 at 1:14 pm

      Hi Alice! Yes! This one is a killer, but sooo good for you! Hope you’re having a great Wednesday. Thanks for entering:)
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  55. Sherry says

    January 14, 2015 at 1:41 pm

    Great info on foam rolling! Love your pics and tutorials! I would use a rumbleroller all over my body. #wowlinkup
    Sherry recently posted…Last Week’s Workouts Recap (1/5-1/11)My Profile

    Reply
    • Ashley says

      January 14, 2015 at 2:40 pm

      Thanks, Sherry! I know, sometimes I want to bathe in the benefits of foam rolling. Thanks for stopping by and entering! 🙂

      Reply
  56. Markita @ SweshFit says

    January 14, 2015 at 2:36 pm

    Wow awesome post! I actually didn’t realize you aren’t supposed to foam roll your lower back – maybe because it’s usually a weaker muscle? Going to share this post! #wowlinkup
    Markita @ SweshFit recently posted…7 ways to get yourself motivated when it’s too d*mn cold to work outMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 2:41 pm

      Hi Markita! Thanks for stopping by and entering! 🙂 Yes, the lower back doesn’t have all the caging around it like the rest of your back, so you have to be careful. I would love if you shared this post. Have an awesome day! 🙂

      Reply
  57. Nicole says

    January 14, 2015 at 2:52 pm

    I’m pretty much a foam rolling whore and have started to wear out my existing roller if you can believe it. Those rumble rollers hurt sooooo good. Great post Ash, love the picture tutorials!
    Nicole recently posted…Training for Aesthetics VS Training for PerformanceMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 3:22 pm

      Thanks, Nicole! I’m glad you like to foam roll, but sounds like you need a new firmer one for sure! 🙂 Happy Wednesday!
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  58. Sharon says

    January 14, 2015 at 6:09 pm

    Great post! I would use it mostly for my IT band and calves.
    Sharon recently posted…My Vision BoardMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 8:33 pm

      Thanks, Sharon! Glad you enjoyed it! Thanks for entering. 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  59. Kelsey K says

    January 14, 2015 at 6:28 pm

    I’ve gotten addicted to this type of foam roller at my gym! I neeeed one for my house!!

    Reply
  60. Farrah says

    January 14, 2015 at 6:54 pm

    My IT bands need the most help, haha. Every time I foam roll em’, they always hurt so good! Thanks for holding this giveaway + for putting together such an awesome and comprehensive post! <3
    Farrah recently posted…Review: The Secret Life of Lies (Giveaway!)My Profile

    Reply
    • Ashley says

      January 14, 2015 at 8:33 pm

      Ohhh Farrah, you’re so welcome. Glad you like it. Yes, the IT bands are soo important to roll around. Have a great night, and thanks for entering! 🙂
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  61. Jennifer says

    January 14, 2015 at 6:54 pm

    Nice post – I’ve used Trigger Point products, but never RumbleRoller. I think my legs and IT band would appreciate the deep tissue.
    Jennifer recently posted…Running and Racing Potpourri IIMy Profile

    Reply
    • Ashley says

      January 14, 2015 at 8:34 pm

      Hi Jennifer! They sure would, it makes a big difference. Thanks for entering the giveaway! Have a great night:)
      Ashley recently posted…Joining a healthy green movement and my eatsMy Profile

      Reply
  62. Joy C says

    January 15, 2015 at 3:05 am

    I’d use it on my calves and upper back for sure. Great and informative post along with a great giveaway!

    Reply
    • Ashley says

      January 15, 2015 at 9:11 am

      Thanks, Joy! Good luck in the giveaway. Thanks for entering!
      Ashley recently posted…A Thursday well-suited for Thinking Out LoudMy Profile

      Reply
  63. Lauryn says

    January 15, 2015 at 8:46 am

    I LOVED this post!! My trainer is huge on release work so I’ve been rolling regularly for a year now, and if I stop for a few days due to busyness or travel, I can totally feel the difference. Thanks for the giveaway!! Also, check out the QuadBaller if you haven’t already!
    Lauryn recently posted…Down South in Charlottesville + a Healthy Comfort Food RecipeMy Profile

    Reply
    • Ashley says

      January 15, 2015 at 9:12 am

      Hi Lauryn, Well your trainer is definitely leading you in the right direction with foam rolling. I haven’t heard of the QuadBaller, thanks for that tip! 🙂
      Ashley recently posted…A Thursday well-suited for Thinking Out LoudMy Profile

      Reply
  64. The Frugal Exerciser says

    January 15, 2015 at 11:56 am

    I love my foam roller so I would love to give the spike torture a try. LOL
    The Frugal Exerciser recently posted…Workout Wednesday – WOW #62My Profile

    Reply
    • Ashley says

      January 15, 2015 at 2:05 pm

      Thanks for entering! And yes, this spikey RumbleRoller is a game changer when it comes to rolling! 🙂

      Reply
  65. Sally from Little Hiccups says

    January 15, 2015 at 12:56 pm

    My aching back could definitely do with one of these! Thanks for the tips 🙂
    Sally from Little Hiccups recently posted…A picnic with Yuba Flip FlopMy Profile

    Reply
    • Ashley says

      January 15, 2015 at 2:05 pm

      Hi Sally! You’re very welcome. Thanks for entering the giveaway! 🙂 Happy Thursday!

      Reply
  66. Kristen M says

    January 15, 2015 at 2:01 pm

    I have a cheaper quality, beaten up foam roller that looks sad in comparison to your RumbleRoller. Clearly, it’s time for an upgrade regardless of if I win! I’m a runner and most need this for my calves and IT Band.

    Reply
    • Ashley says

      January 15, 2015 at 2:06 pm

      Hi Kristen! For sure, runners are always in need of rolling. Thanks for entering. Have a great Thursday! 🙂

      Reply
  67. Jenn says

    January 15, 2015 at 4:06 pm

    Shoulders and calves…they are where I need the most work!

    Reply
    • Ashley says

      January 16, 2015 at 6:57 am

      Hi Jenn! Thanks for entering! 🙂
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  68. iamalighthouse says

    January 15, 2015 at 5:30 pm

    I’d use it on my low back and legs!

    Reply
    • Ashley says

      January 16, 2015 at 6:56 am

      Thanks for entering! 🙂
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  69. liz l says

    January 15, 2015 at 8:21 pm

    Thighs after long runs

    Reply
    • Ashley says

      January 16, 2015 at 6:39 am

      Thanks for entering, Liz!
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  70. Becky @ Olives n Wine says

    January 16, 2015 at 7:26 am

    I foam roll like a champ! LOL 😉 I really got into it while marathon training this past summer… my IT Bands are always tight and it really helps!
    Becky @ Olives n Wine recently posted…Friday FavsMy Profile

    Reply
  71. latanya says

    January 16, 2015 at 7:48 am

    I would use it at home to help with working out.

    Reply
  72. Tessa says

    January 16, 2015 at 9:39 am

    I’d use it on my IT band and my legs. They get so sore after running!

    Reply
  73. Catherine | Something Catchy says

    January 16, 2015 at 12:11 pm

    The day this post came out I was asking one of our instructors about foam rolling. I was looking for a tutorial like this one. YAY! I never thought I’d need it for the low-impact workouts I do but I’ve been waking up sore and more tired so I definitely need to try it.
    Catherine | Something Catchy recently posted…What I’m Reading WednesdayMy Profile

    Reply
  74. Beverly Aragon says

    January 16, 2015 at 1:22 pm

    My hamstrings and IT bands are always super tight, so I’d definitely work on them. Thanks for hosting this awesome giveaway!

    Reply
    • Ashley says

      January 16, 2015 at 2:55 pm

      Hi Beverly, Those are common areas of tightness, so you need to roll! 🙂 Thanks for entering the giveaway. Have a great weekend!
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  75. Lori @ Strength of it All says

    January 16, 2015 at 4:16 pm

    I’d love one to use all over. My shins get tight sometimes, so that would probably be the first place.
    Lori @ Strength of it All recently posted…Rants, Ramblings, and RealizationsMy Profile

    Reply
    • Ashley says

      January 18, 2015 at 5:47 pm

      Hi Lori, Thanks for entering! Tight shins? Oh yes, that happens. Hope these tips help. Have a fabulous Sunday!:)
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  76. Hayley says

    January 16, 2015 at 4:46 pm

    I would use to to help me recovery from my injury!
    Hayley recently posted…New Themes: Cubic and WilsonMy Profile

    Reply
  77. Deborah @ Confessions of a Mother Runner says

    January 17, 2015 at 8:20 am

    I love the foam rolling! It works so well for me.We have a love hate relationship
    Deborah @ Confessions of a Mother Runner recently posted…A Peek In My Gym BagMy Profile

    Reply
    • Ashley says

      January 18, 2015 at 5:48 pm

      Hi Deborah! Ohhh I think we all love to hate our foam rollers. 🙂 Thanks for stopping by! Hope you had a great weekend!
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  78. Vangie K. says

    January 17, 2015 at 9:20 am

    I need a foam roller, especially with my love for running:) Hello, tightness everywhere! I would use it specifically on my hamstring muscles.

    Reply
  79. Diatta @ Femme Fitale Fit Club says

    January 18, 2015 at 4:07 pm

    Thanks for this extremely informative post. I hunch at work and need something for my back. I also need something for my hamstrings. Thanks for sharing these techniques. #wowlinkup
    Diatta @ Femme Fitale Fit Club recently posted…My Latest Farmivore Juice Box HaulMy Profile

    Reply
    • Ashley says

      January 18, 2015 at 5:45 pm

      You’re so welcome Diatta! I’m glad you liked it. Hope these tips help you. Thanks:)
      Ashley recently posted…Friday Favorites: Just a few special thingsMy Profile

      Reply
  80. Kelly - A Side of Sweet says

    January 19, 2015 at 9:17 pm

    I have a Grid, which I love, but this RumbleRoller looks even better! So sorry I missed the giveaway!
    Kelly – A Side of Sweet recently posted…Yogurt Brûlée Recipe (Opt. vegan)My Profile

    Reply
    • Ashley says

      January 20, 2015 at 7:40 am

      The RumbleRoller is far superior to the Grid! But it’s a beast! ehhehehe! 🙂
      Ashley recently posted…VIP wine-tasting experiences in Napa ValleyMy Profile

      Reply
  81. Chloe - A Latte Lipstick says

    January 20, 2015 at 5:30 pm

    Great tips!! Shared it on my blog’s Monthly Musings and Mentionables!

    XO Chloe
    A Latte Lipstick
    Chloe – A Latte Lipstick recently posted…January Monthly Musings and MentionablesMy Profile

    Reply

Trackbacks

  1. Favorite Finds Friday {1/16} | The Magic Tree says:
    January 16, 2015 at 7:09 am

    […] I’m planning to pick one up next time I’m in Target or TJ Maxx. Ashley recently wrote a very informative post on foam […]

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  2. Sunday Funday 1/18/15 - Skinny Fitalicious says:
    January 18, 2015 at 3:57 am

    […] How To Foam Roll via A Lady Goes West – Foam rolling is a great tension reliever & can also speed muscle recovery. This is a great tutorial that breaks it down to help you get started & shows you how to do the moves. […]

    Reply
  3. What I learned at a yoga conference + workouts - A Lady Goes WestA Lady Goes West says:
    January 19, 2015 at 2:16 am

    […] by the way, thank you for everyone who entered my giveaway to win the RumbleRoller. Congratulations to fellow blogger, Becky, who was the […]

    Reply
  4. What I learned about fitness at IDEA World - A Lady Goes WestA Lady Goes West says:
    July 21, 2015 at 2:46 am

    […] it comes to foam rolling, the bend is key. While I think I’ve got a good handle on foam rolling, I attended a “Roll, Regenerate, Revitalize” session that showed me a new tip to get […]

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  5. Run. Eat. Listen. Watch. Read. | Renaissance Runner Girl says:
    August 8, 2015 at 3:03 am

    […] How To Foam Roll: I just found this post and it’s extremely helpful in breaking down the basics of foam rolling. I have a medium-intensity roller but never really learned how to use it properly. Foam rolling before/after each run is another running goal of mine. […]

    Reply
  6. 25-minute power-walking treadmill workout - A Lady Goes WestA Lady Goes West says:
    October 29, 2015 at 7:53 am

    […] could add into your routine, complemented with some resistance training, stretching and of course, foam rolling, to make a balanced a week of […]

    Reply
  7. Friday Favorites #2 – Sweet and Strong says:
    August 15, 2016 at 11:42 am

    […] major muscle groups of my body.  Here is a blog post I read to first learn about foam rolling:  How to Foam Roll.  And the second favorite featured is my new Nike Free Training shoes.  I love Nike’s they […]

    Reply
  8. Current faves: GIVEAWAY, City fun, food, kitchen tools and weekly workouts | A Lady Goes West says:
    January 11, 2019 at 2:56 am

    […] the hard parts). And if you want to know why you should be foam rolling and how to do it, head here. But the gist is that it’s good for your body, helps you get greater range of motion during […]

    Reply

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Hi, I'm Ashley. I'm a mom and fitness instructor living in Charlotte, North Carolina. I love to help you live a balanced life with no extremes, making sure you never skip a rest day. A Lady Goes West is where I share my workouts, simple meals, clean beauty tips and wellness insight with you. Find out more about me and stay awhile!

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(1) Like this post.
(2) Follow @aladygoeswest and @organifi.
(3) Leave a comment on this post telling me which flavor you want to try and tag a friend.
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Each comment is an entry, and you can leave more than one. This giveaway is not associated with Instagram and will close Saturday, March 6. You must live in the U.S. in order to win. Thanks for playing and good luck!
I've got to be honest, I'm much more of a writer t I've got to be honest, I'm much more of a writer than an Instagrammer and many times I feel like what I want to share doesn't fit well into a grid. But I'm able to bring much more long-form content to my blog each week. Speaking of that, this week, I debuted a new series called "A Lady Goes West Advice Corner" which has been something I've wanted to put together for a while. In this series, I'm taking totally anonymous questions from YOU and giving you some neutral third-party advice on it all. Here are the questions I addressed in the first advice corner edition:
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-“I became a first-time mom last spring and am currently dealing with all things motherhood. How do I deal with my expectations vs. reality of being a mom?" (such a good one, and I've been there)
-“How do you deal with days when you don't love your body? I think we can all relate to looking in the mirror and being disappointed with what we see?" (this happens to us all)
-“How do you deal with comparing yourself to others on social media and not feeling like everyone is doing things better than you?" (spoiler alert: everyone has their issues that you don't see)
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The answers are long, they come from my heart, and I hope they can provide some value to you! If this is something you're interested in, head over to A Lady Goes West today to check it out, and you can submit a question for the next edition.
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Here's the direct link: https://aladygoeswest.com/ask-me-anything-a-lady-goes-west-advice-corner-first-edition/
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Have a great night, friends! And when in doubt, talk it out.
G.I.V.E.A.W.A.Y closed! 🎉 Who doesn't love a co G.I.V.E.A.W.A.Y closed! 🎉 Who doesn't love a collagen giveaway? As a little thank-you for following, I wanted to do a giveaway of one of my favorite products. I've been using Vital Proteins collagen in my morning tea latte for years, and not only does the collagen creamer add a great taste, but it also supports healthy hair, skin, nails and joints too. Today, I'm giving away not only one canister of collagen creamer, but also a canister of collagen peptides to one lucky winner.
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Here's how to enter:
(1) Like this post.
(2) Follow @aladygoeswest and @vitalproteins.
(3) Leave a comment on this post tagging a friend who wants healthy skin and joints.
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You can leave as many comments as you want, and each one serves as an entry. You can earn an additional entry by sharing this post to your stories and tagging me. This giveaway closes on Saturday, February 27. The winner must live in the U.S. And this giveaway is not associated with Instagram. Good luck, and thanks for being here! 🙂 xoxo
HOME! We closed on and moved into our home in Char HOME! We closed on and moved into our home in Charlotte over the weekend, and we're so excited to get settled in our new neighborhood, city and state after many weeks of transition. In honor of this momentous occasion, I thought it would be fun to look back at the places Dave and I have lived together over the last 12 years. Here's what it has looked like -- and each place has been special for different reasons:
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-2009-2012 in a high-rise condo in downtown Orlando, where we lived when we got married.
-2012-2013 in a one-bedroom apartment in South of Market in San Francisco, which was always freezing no matter the time of day or year.
-2013-2014 in a tiny studio apartment in Nob Hill in San Francisco, which was only 550-square-feet, but we could hear the cable cars out of our always-open windows, so that was cool.
-2014-2017 in a two-bedroom townhouse in Walnut Creek, where we brought home both Rudy and Brady and had many sleepless nights.
-2017-2021 in a house that we owned in Pleasant Hill outside of San Francisco, which was across the street from a Starbucks so we went there way too often.
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And now we're here in Charlotte. It's good to be home! I'd love to know: Where do you call home?
Soulmates. ❤️ Whether you’re loving on other Soulmates. ❤️ Whether you’re loving on others or just yourself today, my little crew is wishing you a wonderful Valentine’s Day!
Good additions! Even though I'm all about simplify Good additions! Even though I'm all about simplifying life, I also like adding more good, if there's room for it. And the last year has given me ample opportunity to make some changes and add a lot of good. Here's my super-random list of things I've added to my life in the last year that I now love:
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-Using oat milk as my milk of choice (it's literally the creamiest, and I can’t go back to others now)
-Choosing to be outside as much as possible (can't believe I stayed indoors so much before, never exploring the beautiful Bay Area and now Charlotte until the last year)
-Teaching and taking virtual fitness classes (I was a gym rat for years, and now I actually love to work out at home with my virtual fitness friends)
-Wearing my Apple watch for notifications so I don't always need to be on my phone and tracking some beneficial metrics (I've only had my watch for about 9 months, and I love to check my heart-rate and close my rings)
-Appreciating the ability to work for myself and giving myself friendlier deadlines (I've been my own boss for several years and used to be so strict with my deadlines, until I realized it was stressing me more than it needed to, so now I say no to a lot of things and only do what works well in my life, without adding too much unnecessary stress)
-Shorter workouts (full-hour workouts are a thing of the past for me)
-Wearing more colors (no more black uniforms every day)
-And more!
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I wrote a whole post about this topic on A Lady Goes West this week if this is of interest to you, and you can head on over and check it out. I'd love to know: What's something (random or not) that you've added to your life in the last year that you now love?
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A Lady Goes West is a personal blog meant for entertainment purposes only and does not serve as a substitute for professional advice from your own doctor, trainer or nutritionist. While I'm a certified personal trainer and group fitness instructor, the workouts, food and plans I post are what works for me and may not work for you. Please enjoy these stories and tips from my life, but proceed with caution. Also, know that affiliate links and sponsored posts appear from time-to-time, and I appreciate your support. For more information about how your data is stored, visit my Privacy Policy. Thanks for reading!

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