Evofit Blog
The Art of Recovery: Part 2 June 13, 2014 16:33
Whether you’re a seasoned athlete or total beginner, rest and recovery are key components to any successful training program. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon can actually be counterproductive to your goals.[1] In order to maximize your fitness gains and enhance your overall performance, here are some tips for how to fill the time in between workouts.
Rest
Skipping rest time is worse than skipping a workout. When you train, your body is breaking down muscle tissue. When you rest, your body begins the biochemical process for muscle-fiber repair and synthesis, which is essential for getting stronger.[2]
"Sleep is the time when your body repairs itself," says Felicia Stoler, RD, an exercise physiologist and registered dietitian in New Jersey. "If we don't get enough sleep, we don't perform well."[3]
Not only can sleep deprivation over long periods of time weaken your mental drive during training sessions, but it can also be dangerous. Studies show that sleep-deprived people who are tested by performing a hand-eye coordination task perform as badly as or worse than those who are intoxicated.[4]
The ideal target is to consistently hit between 7 to 9 hours of sleep a night.
Self Massage
During exercise, your muscles and fascia, the connective tissue running throughout the body, become knotted. Rolling out muscles is proven to loosen tight knots and correct muscular imbalances. It can also help speed recovery, increase blood circulation, and reduce excessive swelling.[5]
The Ensō muscle roller by EvoFit is great for massaging hips, backs, legs, quads, calves and the IT band. Its unique design makes it simple to rejuvenate muscles by releasing toxins and flushing waste from muscle tissue to allow oxygenated blood to flow into congested areas.[6] It’s also small and portable, making it convenient to relieve muscle tension anytime, anywhere.
Hydrate
Hours of sweating means losing large amounts of water. Training requires lots of fluids, and proper hydration in between workouts is an easy way to boost recovery.
“As little as a two percent loss of hydration will effect performance in the weight room, so you want to make sure that you hydrate before and during your session,” says Dan Trink, C.S.C.S, Director of Personal Training Operations at Peak Performance NYC and founder of TrinkFitness.[7]
Generally speaking, you should be drinking 7 to 10 oz. of fluid every 10 to 20 minutes.[8] Those amounts should increase if you are competing in extreme climates or altitudes.
Media Coverage Round-Up June 5, 2014 16:35
Spring is whizzing by and sweet summertime will soon be open us. We are excited about what the last few weeks has brought in terms of media coverage and product reviews. As usual, we love giving a shout-out and sharing some of our favorite reviews. Here's a little recap of some recent coverage - enjoy!
SHAPE Magazine includes the ensō in the 8 Solutions for Your Worst Workout Woes:
"Best for: Personalized self-massage
A souped-up version of a typical foam roller, the ergonomic EvoFit Enso Roller ($89;evofitforlife.com) has eight customizable discs that arrange to fit your body’s individual shape. Set them up to effectively pinpoint any area from your glutes to your IT bands to your smallest back muscles to release tightness, break up scar tissue, and improve circulation and flexibility before or after a workout. This massage technique, called self-myofascial massage, has been shown by several recent studies to decrease muscle recovery and improve chronic performance."
See the full article here.
Outside Online lists the ensō in the Summer Buyer's Guide: The Best Gear of 2014!
"If you like rolling out with a tennis ball or foam cylinder, you’ll love theEnso ($89). The adjustable foam-wrapped discs allowed us to achieve new levels of muscle release during a painful month of training."
See the full summer guide here.
Lava Magazine hosts a video of the ensō roller and describes it's benefits for a triathlete:
"My favorite part about the ensō is that you can also adjust the gaps between the discs if you have certain areas that are just too tender to really dig into. For me, it’s my left upper-IT band. By creating a gap in between two of the discs in the “hip-release” formation, I could first massage out the surrounding muscles without putting unnecessary pressure on a sensitive area. Often, after releasing the surrounding muscles, the most tender area relaxes. I was actually able to really get into my IT band with the Enso by simply rolling out the outer muscles first."
Click here to see the video.
Thank you to everyone who featured the ensō roller on their websites, blogs, magazines, and more. We can't wait to see what's in store these next few weeks!
Fit To Be June Spotlight - Roger Lockridge June 2, 2014 16:36
We love hearing the stories of athletes who are working towards specific goals. Runners, cyclists, triathletes, CrossFit fanatics...the people who are working hard and training diligently for something special. Every month, we are featuring someone who inspires us and motivates us to be strong. To be fit. To be fast. To be better. Welcome to our "Fit To Be" series.
THIS MONTH: We are featuring Roger Lockridge!
Growing up as “the skinny kid” with violence at home and frequent peer bullying, Roger “ROCK” Lockridge vowed to “get bigger and stronger,” despite doubt and discouragement by many around him. He now pursues a career in fitness that includes training over 500 people, working at two health food stores, and becoming an accomplished fitness writer for Bodybuilding.com, Iron Man Magazine, and Labrada Nutrition.
His work as a bodybuilding/ fitness writer and expert has informed and motivated countless people to better themselves in pursuit of their health and fitness goals, as well as led him to receive several highly-coveted honors in the field. His work as an advocate for victims of domestic violence and especially children has educated numerous people, leading to the creation of protocols for pivotal changes in the system in his home state of West Virginia.
Our Q&A with Roger:
Your story is very inspirational and gives hope to victims of domestic violence. How do you describe yourself and your story of transformation?
I’m someone who was just too stubborn to accept my life as it was and wanted to do something about it. I was told by several people that I was dreaming too big and thought I would be disappointed but figured since I had nothing to lose I had to at least try. I have to be honest though. I never thought my work or recognition would reach the levels it has.
When did you first realize you could change your life and escape the abuse? Was there a specific catalyst of change/transformation or was it more of a gradual process?
Regarding the abuse, I always say my dad was good hearted and we were never neglected but he was an alcoholic and the night we left it was just too much. We were fortunate that police were close to our home that night so that was how we got out and I vowed to never make people I love feel that way. For the record, my dad did quit drinking and we all reconciled a year before he passed.
Changing my circumstances was a gradual process. I told my story for the first time when I was 15. I didn’t start training until I was 17. I got sick of feeling depressed and having no confidence in myself. Most people look back at high school fondly but it was the worst period for me and I didn’t want my life to continue like that so the weights helped me tremendously. I got a job at the same shelter I stayed at a few months after that. The rest of the puzzle kind of fell into place along the way.
What fitness achievements are you most proud of?
As far as my own gains go, I put on 100 pounds of muscle in six years (clean, meaning no steroids). When I first started training, 95 pounds pinned me on the bench the first time I tried to max out. Now I can bench 315 for reps and my all-time best is 430 pounds.
What I’m most proud of is how I’ve been able to help others reach their goals. I’ve helped over 500 people directly over the years and I’ve been published as a writer over 300 times. I was named Bodybuilding.com’s Male Writer of the Year in 2009 and an “Iron Man Expert” by Iron Man Magazine in 2013. To be recognized by companies at that level and to know people from all over the world choose to give me credit for helping them reach goals and change their lives is by far what I’m most proud of.
What's an average day in the life of a bodybuilder/fitness writer, specifically yours?
Well my day is different because I’m also a child advocate by day so here is how an average day goes for me. I’m up at 5:00 AM for breakfast and my pre-workout beverage before hitting the gym at 6:00. I train until around 7:15 or 7:30 and then go home for my recovery meal and to take care of my son when he wakes up. After my wife is up, I get ready for work which starts at 9:00 AM. Lunch for me is at 11:00 so everyone else can go at noon. I live a couple of miles from the office so I go home for lunch to spend that little extra time with the family and to eat a healthy meal. If there are no cases at the child advocacy center, I’m off at 5:00 PM and home to work on writing assignments from 5:30 PM to around 9:00 PM, having a shake and a meal throughout the evening. We try to have our son in bed by 10:00 and I go to sleep myself around 10:30 or 11:00 at night.
How frequently do you work out, and what do these workouts usually entail?
I train 5 days a week and normally it includes a yoga warm up for around 10 minutes followed by 40-45 minutes of weights and 20 minutes of cardio afterwards. I change up the weight training often so I’ve done it all from single set style to 500 rep workouts. I like High Intensity Interval Training cardio which includes alternating speed-walking with sprints.
For you, is there a connection between being physically strong and feeling mentally strong?
No doubt. I’ve seen it work both ways. I’ve seen clients who start training and develop self-confidence that has led to them improving every other aspect of their lives. I’ve also seen survivors who understand the adversity they overcame and want to invest that energy into making their bodies grow as strong as they have emotionally and mentally. So I can’t say that one automatically comes before the other. That depends on the person but there is definitely a connection.
What do you everyday to keep your mental state in tip shape?
I like seeing positive comments from people who email me or reading inspiring quotes from successful people. I also like stand-up comedy so I’m watching Comedy Central whenever I can because that gives me a temporary escape and I think laughter makes any day better.
How do you stay motivated on days when you don’t feel inspired?
There are actually more days like that than people would think because of the long hours of work and still dealing with occasional self-doubt. What helps me is thinking back to when I first started on this journey and asking myself “if I could go back and tell that person how life would be now, would I be happy?” That answer is definitely yes and that gets me going. I also know that someone out there is reading my work or hearing about me for the first time and may be inspired by me. That’s something I never take for granted and after thinking about that, I get moving pretty quick.
What is your philosophy on muscle recovery & how do you ensure your muscles recover well?
So many people are looking for the best pre-workout supplement to take before hitting the gym but I focus more on how I can recover because that is preparing me for the next training session. I do a lot of stretching, deep breathing, make sure I get a healthy meal in, and give myself a few minutes to look back at what I did that day. I also used to do a foam roller until I got an ensō muscle roller. I actually use that now both before and after I train. It’s made a world of difference when it comes to recovery.
What are your favorite pre and post workout meals?
My favorite pre-workout meal is a Lean Body RTD shake from Labrada Nutrition and a banana. Post-workout I love greek yogurt mixed with various fruits like pineapple, strawberries, grapes, and bananas.
How has helping others made you who you are today?
Several ways. It’s inspired me to work harder to reach more people. It’s a great sense of accomplishment to hear others tell me that I can help others in fitness or advocacy. My own self-confidence is now much higher than it used to be and I’m empowered to take on challenges that would’ve frightened me before.
Any words of wisdom for those who feel weak, stuck, or unmotivated? What advice would you give for those suffering with domestic violence or bullying?
As tough as it can be dealing with a domestic violence, child abuse, or bullying situation, you definitely need to look for someone to talk to and find out what resources are available to help you out. I know all too well about the fear and hesitation that is involved but the only way the situation can change is if you try.
For anyone that is looking to change their physiques and fitness levels for the better, I’d say not to see the goal as reaching the end of your road but to take each step one at a time. Those small achievements are what lead to the bigger ones so make sure you appreciate any and all forms of success. Also, failure is certain at some point but that doesn’t mean you have to quit entirely. Find another way to get there and make it happen.
Enter the RUNinspired Giveaway - Before It's Too Late! May 30, 2014 16:37
We love partnering with like-minded companies and people – and Alicia Benjamin is someone who truly shares the same values as we do.
Alicia grew up in a little town in Oklahoma where fitness was as interesting to her as watching paint dry – she claims she didn’t even know what an avocado was, (she’s telling the truth!).
However, throughout the years, Alicia gained a fascination for fitness and was determined to become a healthy and active individual. Slowly she found her love for running – first as hating it and eventually learning to love it, and felt unstoppable. She progressed to a half marathoner and now dabbles with CrossFit. She believes that running transforms people, “When we sign up for a race like a half marathon, we are forced to face our deepest fear and doubts.” 
Now the Creator and Founder of RUNInspired, Alicia invites you to read about her journey becoming a runner. And better yet, Alicia is giving away one of our ensō rollers to those in need of some after-training recovery!
Alicia says: THE AWESOME FACTOR: What makes the ensō muscle roller so unique and beneficial for every athlete is that it massages and releases your trigger points, elongates and strengthens your muscles, and the ensō muscle roller helps you develop more resilient muscles. So you can train more efficiently, more regularly, and more pain-free.
Today is your LAST CHANCE to enter!
Click here for your chance to win.
Tips For Active Recovery - By Smitha Barki May 16, 2014 16:38
For athletes and runners looking to perform their best, proper recovery is essential. As there is not a "one size fits all" approach, we always love hearing what works well for others. We recently caught up with Smitha Barki of Faux Runner who provided some insight into the topic of active recovery and what she has learned works best for her. (And in case you missed it, check out our recent blog post on this topic, too!).
Tips for Active Recovery by Smitha Barki
My journey into running started rather abruptly - a spur of the moment decision took me from being a couch potato to a half marathon runner in a matter of months. While I wouldn't recommend this approach to others, it was my journey and it lead to a crash course on hydration, nutrition, gear, training plans, and active recovery.
Yes, subjecting my body to all those miles made me aware of muscles I didn’t know existed. And they all protested. They protested so much that I ended up with IT band pain, tight calf and hamstrings, pain in the butt (literally), and a horde of other things. That was when I discovered the need and importance for proper recovery.
Here are some ways that I have incorporated active recovery into my training schedule:
Nutrition
My recovery starts the minute I have finished my run. Like many runners, I am diligent about their recovery drink after a run. My favorite? Chocolate milk immediately following a hard run and Tart cherry juice the evening of. I have learned, however, that what I drink and eat through out the day is most important. I stick to ongoing healthy nutrition to aid recovery.
Yoga
Running and yoga complement each other and helps with my flexibility along with facilitating core, quad and hamstring strength. If practicing yoga 1-2 times/week is a greater time (and/or money!) commitment than you are ready for, even 5 minutes of holding your yoga stretches after a run helps gets those muscles loose. My favorite pose - sun salutations and the pigeon pose.
Massage
Research shows that a massage can reduce muscle soreness by about 30 percent. If I could afford it, I’d get a massage every single week. An alternative is self-massage, using a tool like the ensō roller. I spend 5 minutes every night with my ensō rolling out tight areas and a weekly date night for a full body self-massage. Complementing this with a monthly visit to my massage therapist goes a long way to keeping those muscles in order.
Active Rest
Walk, swim, bike, or do anything easy to keep your legs moving and also to keep your energy levels up. Always be mindful not to overdo things. And of course, if you experience pain or are injured, stop and take a complete rest day. Or two...My favorite active recovery? Hiking at my favorite trails with my munchkins!
Rest
After active rest comes proper rest. As in sleep. Aim for seven to nine hours of sleep to aid your body in recovery. Proper sleep also helps maintain your immune system; after all, you don’t want to miss your run because you are sick, do you? As a working mom, getting enough sleep is sometimes unattainable. My workaround? Quick power naps when I can squeeze them in! A 15-20 minute shut eye rejuvenates me.
It is not only the miles that make you trained for your race, but also the unspoken recovery. Run, rest and recover! And have fun!
Orignally from India, Smitha was a nerd all her life with no thought for fitness until she moved to Melbourne, Australia and adopted the outdoor lifestyle that seemed synonymous with Aussies. When she moved to Atlanta, work, life, kids and everything else took over until a chance incident turned her into a runner. She is now passionate about fitness and having fun while being fit. Along with trying to juggle being a super mom, Smitha blogs at The Faux Runner.
Fit To Be May Spotlight - John O'Neill May 9, 2014 16:42
We love hearing the stories of athletes who are working towards specific goals. Runners, cyclists, triathletes, CrossFit fanatics...the people who are working hard and training diligently for something special. Every month, we are featuring someone who inspires us and motivates us to be strong. To be fit. To be fast. To be better. Welcome to our "Fit To Be" series.
THIS MONTH: We are featuring John O'Neill!
John grew up skiing, kayaking and trying to play ball sports. In high school, he decided to go out for the cross country team instead. A stellar senior year landed him a spot on the Colorado State University Cross Country team where he ran four years. It was at CSU that he realized his potential as an endurance athlete. A year after graduating from CSU, he entered his first triathlon with almost no swim or bike training and finished fourth. John was then accepted into the USA Traithlon Collegiate Recruitment Program, and later invited to live and train at the Olympic Training Center in Colorado Springs. John’s first year of triathlon contained races as professional domestically in several states, as well as races in Barbados, Brazil, Switzerland and Hungary. John’s philosophy is to work hard every day, and have some fun along the way.
John is currently in China where he is competing in the 2014 Chengdu ITU World Cup.
Our Q&A with John:
Hometown: Vail, Colorado
Profession: Professional Triathlete, Entertainment Organizer
Primary Sport: Triathlon
Describe yourself: Tall, skinny, curly hair, glasses. Just kidding! I am a highly motivated person who is always trying to reach for something higher and striving to be something better. To a “T” I am an athlete.
Upcoming (current) Events: ITU World Cup in Chengdu
Tell us about your “Triathlon” journey. How did you get started? What draws you to this sport? What are some of your short-term and long-term goals?
I got into triathlon by mistake truthfully. At the the time of my first triathlon in 2012, I had just finished running collegiately at Colorado State University for four years and was doing my best to quit competing and start enjoying all the things I had missed out on while committed to running. Only, I realized after the triathlon, I realized how much I missed competing. I started training for triathlon and casual training sessions quickly turned into two, three and often four training sessions a day. Since then my life has been mostly training and racing in locations all over the world – Europe, South America, Latin America, the Caribean. I’m writing this right now from China.
I guess I fell back in love with competing through triathlon in a new way. The three sports of swimming, biking and running adds an entirely different angle to racing. There is always a way to be getting better and I love that.
Short term goals would be to rock this World Cup in Jintang, Chengdu, China and continue having great performances at World Cup events. It seems like long term goals could be endless. I’d like to be an Olympian, but triathlon is so much more than just the Olympics. I would like to make this my life’s work and be remembered as a great racer.
Most of the triathlons that you participate in are in different countries. What inspired you to race outside of the USA? Do you find traveling to distant countries and competing overseas nerve-racking, exciting, or _______ ?
My discipline of triathlon, ITU draft-legal, is the most competitive type of triathlon in the world. Therefore, you have to chase races around the globe. Usually I don’t think about going overseas as a big adventure in a foreign land; rather, I get on the plane with a job to do. I like to get around and see the sights when I can, but it is much more enjoyable to be overseas when you’ve been on the podium!
Racing overseas does present some challenges, though. For instance, I am right now in China with one other American girl and two Hungarians. Other than these few people, nobody speaks English. Doing anything is difficult – ordering food, going to the grocery store, working out. Not to mention riding (bikes) in foreign countries can be a bit scary when you don’t know the local traffic rules. But it is exciting. I have gotten to see the world and will continue to have that opportunity so long as I keep racing well. It is an experience that is truly unique and I try not to lose that positivity when I try to order chicken and they bring me pig’s snout instead!
You’re currently training/competing in China. How long will you be there for? How/why did you decide on this specific destination?
I arrived April 20 and spent a few days in Hong Kong to readjust after the long flight before flying to Zhenjiang. I stayed in Zhenjiang for a race on April 26, where I finished third, my second time on the ITU podium in my career. I flew the next day to Chengdu where I will have two weeks to prepare for the Chengdu World Cup on May 10. Then back to the states on May 12. This is a long time to spend in Asia racing, but I have made the most of it.
What’s different about training/racing in China- any funny stories to share? How does it compare to running/racing in the USA? Any trip highlights thus far?
There aren’t many westerners or white people in Jintang, Chendu. Everywhere I go there is a crowd that follows and takes pictures. It isn’t rare to have 30 or more people watching me workout at the pool. Everywhere I go people just stare. Also, the traffic over here is nuts. Almost unexplainable. There seem to be no rules, everyone just honks and blazes through intersections. It makes for interesting cycling!
What are some “must-have” items you brought with you on this trip?
As with any long haul trip, my must have packing list includes all my racing and training gear and some other essential items like:
-Action Wipes – for when showers aren’t available on long haul travel days
-Peanut butter
-Powerbars
-Computer
-iPod
-A few good books
-Potable Aqua – the water over here is not safe to drink and instead of buying bottles all the time, I can purify with this
-Enso Roller
For those who are planning on (or thinking about!) racing internationally for the first time, what advice or tips do you have for them?
You really have to go with the flow. In Europe, it is easy to travel and train – often easier than in the USA with a larger endurance sports base over there. Other places, like Asia, you have to focus on what you can do instead of on what you cannot do in terms of training. There will be crazy times and lots of good stories to tell when you get home.
As you’ve prepared for this triathlon season, have there been any injuries or setbacks along the way? How have you coped/dealt with them?
I have had a pretty solid lead up. Some small things have bugged me since the start of the season like sore shins and some hip flexor issues after a bike crash in the early season. But I have a good team to help me heal up from these things. I take my health as my number 1 priority in the lead up to a race and have been fortunate to avoid major sickness or injury.
Is there any triathlon/training gear you can’t live with out? (include links if they have websites)
I am pretty basic when it comes to training, way more basic than most. I don’t generally train with power on the bike or heart rate, so my most trusted tool is a cheap $30 watch. I would be lost without it! Otherwise, my roller is my top recovery tool and Powerbar is my top choice for nutrition.
How have you incorporated the enso adjustable roller into your training/recovery process?
I use it all the time after training, before and between sessions. Triathlon demands so much from your body and I use the enso to make sure my body is ready to give triathlon all it can. The enso is great for digging into those sore muscles in my back, calves, quads and, gasp, IT bands. Getting those muscles loosened up and fresh blood to sore areas is crucial.
What’s next after China?
I am toying with the idea of going down to Mexico for a race, but it would be a week after I got back and a week before a big race in Dallas Texas. So, either Mexico or Texas for me.
Are there any triathlons on your bucket list (or already on your race calendar) that you’re excited about?
I really want to improve to the point that I can race WTS London. I was in London between the Olympics and Paralympics and I stumbled on the triathlon venue on one of my runs. One of the guys cleaning up asked if I ever did a triathlon. At the time I hadn’t, but I thought about it on the rest of that run. It would mean a great deal to toe the line and race at that same venue.
When not training, how do you unwind/relax? What are some of your other activities/personal interests?
I have always enjoyed skiing in the winter and kayaking in the summer. Those two sports are maybe the only ones I can do without the pressures of competition, and I love it. I don’t have internet or TV in my apartment at home so I watch a lot of old movies on DVD to wind down. This summer I can’t wait to take my girlfriend camping and enjoy the great Colorado outdoors.
Do you have a favorite motivational/inspirational quote or mantra that keeps you going?
There is a quote by Shel Silverstein that I really like. I might butcher it, but it goes something like: “Listen to the mustn’ts, child, listen to the don’ts, listen to the could have’s, should have’s and wont’s. Then listen close to me, child, anything can happen. Anything can be.”
I also listen to lots of rap music when I workout. Nothing like hearing Jay-Z rapping about being a billionaire to get me motivated!
Life Beyond Running- Flash Round:
Beer or wine? Beer
Coffee or Tea? Tea
Summer or Winter? Fall?
Salt or Sugar? Sugar, unless we’re talking margaritas, then definitely salt.
Poached or Scrambled? Scrambled
Twitter or Instagram? Twitter (@johnnystretchum)
Cat or Dog? Woof
Beach of Mountain? Mountain
Sunset or Sunrise? Sunrise
The Art of Recovery: Part I April 30, 2014 16:43
Now more than ever, recovery is a big topic in the athletic world.
Far more than just resting & "waiting" to feel better following a workout or race, proper recovery is an integral component of effective training. We all know the feeling of stiff and sore muscles the day after (or worse- the second day after!) a strenuous workout. But how do you properly recover? And why is recovery important in the first place?
I was recently at Ironman Oceanside, where I was fortunate to interact with a variety of athletes. Recovery was a recurring theme in our conversations. The booths in the Ironman Village offered an assortment of approaches to recovery- compression, “tens” muscle stimulators, and of course, the ensō roller. One thing I observed: everyone that stopped by the booth was interested in how they could recover more quickly to ultimately perform better.
Traditionally, recovery has been the focus of post workouts and post race day activities. However, it’s now framed within the context of how quickly you can return to effective training. For better or worse, we live in a seven-day cycle; there are only so many hours available to train. Given we all need to carve out time to rest/sleep, work, and spend with our family/friends, the time to train is limited. If you want to get back to the type of training that makes you faster, stronger, better, proper recovery is essential.
3 key components to an effective and fast recovery include:
- Hydration
- Rest
- Massage/ Self-Massage
In our next blog post, we'll be providing practical tips in each of these 3 areas to help you speed up your recovery time and get you ready for your next workout.
On a personal note, I am encouraged by the amazing response to ensō and how the idea of an adjustable roller resonates with athletes of all types. Check out our round up of recent testimonials, success stories, and product reviews here. We are also featured in Outside Magazine's Buyer's Guide - currently on newsstands - check us out on page 134!
Happy Rolling!
Tom Carlson
Founder & Owner of EvoFit
April Media Coverage Round-Up Primary tabs April 25, 2014 16:44
The month of April is quickly coming to an end and Summer is on the horizon (woo-hoo!). We are excited about what this month has brought in terms of media coverage and product reviews. As usual, we love giving a shout-out to some of our favorite reviews. Here's a little recap of the coverage - enjoy!
Blue Eyed Finch gives a very detailed how-to of the ensō roller and says:
"I have been working out a ton lately.. I mean, swimsuit season is drawing near so it's necessary, right!? Of course that's not the only reason I'm working out. I feel so blah when I don't workout. Like I have no motivation to do anything.. Am I the only one who feels like this!? If so, just ignore everything I just said haha. Anyways, moral of this story is that I found my new best friend (for working out that is :)). Check out this (very) short video below to find out what it is!!"
Click here to see the video.
JessRuns higlightes the ensō roller in her article "Focusing On Recovery"
Jess tells us, "This roller is a bit different because you can reconfigure it as necessary to target problem areas to get the max effect from rolling. You simple following the basic diagrams that came on the pamphlet and slide the black discs into place to hit what you want."
Read the rest here.
Barefood Inclined presents the ensō roller in the review and giveaway "Things That Make You Go aaaahhhhhh..." (what a great name!)
Jeff says, "The ensō roller is an amazingly flexible/adjustable roller that you can used for all your aching muscles/tendons. For those of you that run a lot, you understand the value of a good roller, and the "hurt so good" relief you can get from one. I've been using a standard foam roller and sometimes an old fashioned rolling pin to really work over my calves and ITB. The ensō takes it up another notch!"
See the giveaway here.
The Healthy 20 Something raves about the ensō roller in "WE TRIED IT: CHANGING MY MIND ABOUT SELF-MYOFASCIAL RELEASE AND THE ENSŌ ROLLER BY EVOFIT IN REVIEW"
Annie writes, "At the end of the day, the ensō roller by EvoFit is a piece of equipment that I would recommend to anyone looking to increase performance, enhance recovery, or just find some relief from tight, sore muscles. It is available forpurchase at the EvoFit website – where you can also find suggestedconfiguration guidelines for specific areas of the body – and I can’t wait to see what this innovative company comes out with next!"
See the full blog here.
Thank you to everyone who featured the ensō roller on their blogs! We can't wait to see what next month has in store...
Fit To Be Spotlight: Amber Poole April 17, 2014 18:13
Fit to Be!
We love hearing the stories of athletes who are working towards specific goals. Runners, cyclists, triathletes, CrossFit fanatics...the people who are working hard and training diligently for something special. Every month, we are featuring someone who inspires us and motivates us to be strong. To be fit. To be fast. To be better. Welcome to our "Fit To Be" series.
THIS MONTH: We are featuring Amber Poole!
We all run for different reasons. For some of us, it’s a refreshing escape from the daily grind. For others, natural talent has lead to a lifelong love affair with roads and trails. Amber Poole from Fit, Foodie Runs, this month’s Fit To Be athlete, turned to running as a method to deal with anxiety and depression. It started in the form of a simple 2013 New Year’s resolution - she wanted to take up a new hobby, why not running? - and has resulted in a deep love of the sport.
Amber has signed up to participate in over 6 races this year. She recently competed in her first 10K at the Sole of the City Race, and will soon compete in the Baltimore 10 Miler in June. She is modest about her achievements, but manifests true determination and is a true inspiration.
Our Q&A with Amber:
What inspired you to start running and when did you start?
When I was a little girl, I saw a photo of my gram and pop crossing the finish line of their one and only 5k. I remember thinking I wanted to be like them. I made my 2013 New Year’s Resolution to do just that, one 5k.
What was the first “big” race you signed you up for?
Kelly’s St. Patrick’s Day Shamrock 5k in Baltimore.
What was your goal in signing up for it?
I signed up just to say I did it and put it on the bucket list.
What did you do to train for your first 5k?
I started training two weeks prior to the race! I didn’t put a lot of thought into it. I may have ran a few times but I was a heavy smoker and just wanted to get through the finish line.
As a then newbie to the running/racing scene, what did you learn from that first 5K & training experience?
Running is hard and training should is necessary! I also learned I can’t smoke and run so I quit smoking, just like that.
You recently completed your first 10K, Sole of the City- how did that feel?
AMAZING! I couldn’t have been happier or more proud of myself!
What were you looking forward to most about your Sole of the City experience?
I’m not a fast runner, so I looked forward to crossing the finish line and just taking in the surrounding beauty. I love cheering on other runners, the scenic views and thanking our security personnel. The positive energy at races is unbelievably overwhelming and warming.
How did doing Sole of the City help you grow as a runner?
This race heightened my self-confidence. I didn’t think I could run a 5k, but I did and now a 10k. Racing gives me the confidence to believe in myself more.
How did you train for Sole of the City? Do you have any tips/advice for others that are training for their first 10K?
I wanted to be as best prepared as I could for my first 10k so I took training at Charm City Run. My advice is to never give up because when you do, it’s over. Keep pushing even on days you don’t want to and see what you are really capable of doing.
What’s your next race?
I have ten planned out including a big half at the end of the year. I’m an Ambassador for ZOOMA Annapolis 10k which I’ll be running at the end of May. Maybe, even with a tutu.
Any new training tips that you’ll incorporate in your next race?
Yes! I’m incorporating strength training and yoga in my weekly routine. Weights always intimidated me but after gathering a “plan of action” I seemed to not only like them but enjoy them!
What is your most memorable moment in running so far?
I was running down a very big hill in a race last year when I realized racers were coming back up the other side. There’s nothing that made me want to run back up! But instead of grunting, I gave high-fives to the people going down and it lifted not only my spirit but my feet.
Do you have a favorite inspirational quote/mantra that keeps you going?
I have two: “Keep Positive!” and “If it doesn’t challenge you, it doesn’t change you.”
Any running advice or words of wisdom that you would give to others who are just starting out in the sport?
Running isn’t just something you do and it’s over. It may also help you to view the world differently. You may even notice that it impacts other areas in your life such as self-care, diet, change in wardrobe; you may be happier, etc. One change may inspire another and once this takes place, there’s no going back.
Life Beyond Running- Flash Round:
Beer or wine? Wine
Coffee or Tea? Coffee
Summer or Winter? Winter
Salt or Sugar? Sugar
Poached or Scrambled? Scrambled
Twitter or Instagram? Instagram
Cat or Dog? Dog
Beach or Mountain? Mountain
Sunset or Sunrise? Sunrise
Get Ready for Race Day by Jess Milcetich April 10, 2014 18:16
A few months ago, when you signed up for your first race you plunked down some cash and had your sights set on your goal. Now you’ve made it through your training and race day is almost here.
Jess Milcetich is the runner and writer behind JessRuns.com. Her blog covers all aspects of running, health and fitness, including training, nutrition, motivation and making running fun. When she's not busy working her 9-5 or training for marathons, Jess spends her free time cheering for the Terps.
She her review of the ensō roller here!
Spring Revival Sweepstakes! April 4, 2014 18:16
Enter in our *Spring Revival Sweepstakes*!
The weather is getting wamer, workouts are getting longer, and our energy is renewed: HELLO SPRING! We want to welcome in Spring and celebrate the end of "workout hinernation" and beginning of summer fitness activities! Whether hiking, biking, or cycling, get OUTSIDE and enjoy the sunshine!
In honor of the season and getting active, we encourage you to treat your body right by entering in our Spring Revival Sweepstakes! We have teamed up with like-minded companies who support active lifestyles in order to create an amazing prize pack full of fitness goodies: Badger Balm, Action Wipes, Bani Bands, PRO Compression, and BackJoy. We are awarding ONE lucky winner with this incredible prize filled with compression socks, muscle rubs, fitness accessories, the amazing ensō roller, and more!
How To Enter: Simply click on the image below, like all of our Facebook pages, and viola, you're entered! But HURRY, time is running out! This giveaway ends on Monday April 7th! GO GO GO!
March Media Coverage Round-Up March 28, 2014 18:17
Spring has sprung, and the month of March is quickly coming to an end. Looking back, we are shocked and extremely grateful for the incredible amount of media coverage the ensō roller has been featured in. With over fourteen different mentions, Evofit seems to be truly stealing the spotlight. Here's a little recap of the coverage we've had this month:
The Everything Yoga Blog features the ensō roller in "On Self Care: Your Body"
Diane writes, "I'm so impressed that using my enso Roller has become part of my daily routine. Sometimes I'll even use it twice per day -- once in the morning and again for a few minutes before bed. If you're plagued by muscle soreness/tightness, have chronic yoga injuries, and/or want to increase your performance, enhance recovery, or prevent injury, I highly recommend EvoFit's enso Roller."
See the full article here.
Fitness For the Rest of Us posts: Enso Muscle Roller: WAY Better Than a Foam Roller! Say Goodbye to Muscle Soreness!
Lindsey tells us, "I had a sore lower back, due to tight & sore leg muscles last night and my first 10k today. I spent a good 30 minutes with my Enso Muscle Roller and let me tell you my back felt completely anew!!! My back was at its best and my leg muscles were not tight and felt great."
Read the rest here.
Pumps & Irons presents the ensō roller in their "Weekly Workout Challenge Giveaway"
Nicole says, "The Ensō is different from a standard foam roller in that it’s made up of several sliding disks on a central rod. You can rearrange the disks depending on the body part you want to roll out and the desired intensity. Using just a couple disks spaced wide apart, for example, is going to give you that hurts-so-good roll, while pushing a bunch of disks together into a solid cylinder is going to be gentler."
See the giveaway here.
iRunnerBlog reviews the ensō roller in "Running Wild: The Hangover"
Amanda writes, "There are lots of options out there when it comes to foam rollers. I’d had a standard styrofoam tube style roller for years, but was recently asked to try the EvoFit Enso. Foam rollers increase circulation so the connective tissue and muscle are get more oxygen and water, helping to speed recovery and effectively limber up. The Enso is high end and offers dozens of options for customization."
See the full blog here.
Thank you to everyone who featured the ensō roller on their blogs! We can't wait to see what next month has in store...