NeeBooFit Video – Pectoral Tension Release Massage and Stretch with Massage Balls

 
Our massage balls are awesome for helping work on tension in your pectoral muscles. (chest muscles) Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her pecs.

Instructions:

  • Lie on your stomach
  • Place your arms 90 degrees out to your sides (or along sides if comfortable)
  • Use both balls, one under each side of your pecs
  • Rest and breathe, manually moving balls slightly every 5-10 breaths

Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!

NeeBooFit Video – Single Leg Extension with Resistance Loop Bands

 

Our loop bands are fantastic for strengthening your leg muscles. Click on the video above to watch as Nikki demonstrates using our loop bands to do single leg extension exercises.

Instructions:

  • Lie on your back with your legs at 90 degrees and your feet flexed with the loop band around the middle of your feet
  • Engage your abs so that your lower back comes in contact with the floor and keep your chin in neutral.
  • Gently extend one leg out all the way so that the thigh squeezes as you push down, resisting with the opposite leg.
  • Slowly bring it back up in control and then alternate with the other side.
  • Don’t release the pelvis and let it rock forward as you extend the leg.

NeeBooFit Video – Tricep and Shoulder Massage and Stretch with Massage Balls

 

Our massage balls are awesome for helping work on tension in your overused or sore shoulder area including your triceps. Click on the video above to watch as Carrie demonstrates using the massage balls to roll out and stretch her shoulders and triceps.

Instructions:

  • Use the Double Foam Roller Peanut Ball.
  • Lie down on your side and rest your triceps in the groove of the peanut ball.
  • Roll back and forth slowly, smoothly and gently looking for hot spots or trigger points.
  • Get to your shoulder area too by rolling your hips back slightly.
  • Alternate method: put the peanut ball on a chair or bench and rest your triceps on top of the ball, rolling it along the chair/bench.
  • Roll out your muscles for at least 30 seconds.
  • Another alternate method is to lie down on your back with your shoulder over the groove of the peanut ball.
  • Follow up the rolling session with a stretch by putting your elbow up against an edge of a wall and stepping into it to slide your elbow up the wall and stretch the tricep along the wall.

Special thanks to Skirt Sports for the leggings that Carrie is wearing in this video!

NeeBooFit Video – Standing Alternating Tricep Extensions with Flat Therapy Bands

 

Our flat bands can be used to work out your triceps. Click on the video above to watch as Nikki demonstrates a standing alternating tricep extension exercise using the flat resistance bands.

Instructions:

  • Stand with Feet hip to shoulder width apart, knees slightly bent, tummy engaged, chest up nice and tall, and keep your chin forward in neutral.
  • With the door anchor at the top of the door, squeeze your elbows into your side with your arms at 90 degrees.
  • Gently extend your elbow, squeezing the back of the arm and alternate to the other side.

NeeBooFit Video – Diaphragm Self Massage with Massage Balls

 

Our massage balls are perfect for helping you achieve a diaphragm release. Click on the video above to watch as Nikki explains the importance of releasing your diaphragm and how to use the massage balls to get there!

Using the harder density lacrosse-style ball or the medium density spiky ball, we are going to release your diaphragm. We are going to work the area just below your rib cage from the center (xiphoid process) down diagonally to your side.

Instructions:

  • Choose the ball according to your level of sensitivity, body size and/or weight.
  • Make sure it is not too uncomfortable or painful or your body will push away and not allow the muscles to relax.
  • Lie on the ball, allowing it to sink into that region.
  • Move the ball slowly around that area looking for hot spots or trigger points.
  • Then hold pressure on the trigger point, breathe deeply, relax and hold that position while you wait for it to dissipate or let go.
  • The sensation may increase before it decreases and/or radiate to other parts of the body.
  • You sometimes may even feel a little nausea or dizziness.
  • This can take from 3-10 minutes so take your time, move slowly and breathe deeply.

NeeBooFit Video – Step to Side Lunge with Resistance Loop Bands

 

Our loop bands are amazing for small to medium range exercises. Click on the video above to watch as Nikki demonstrates a step to side lunge using the loop bands.

Instructions:

  • Stand with Feet hip to shoulder width apart, knees slightly bent, abs engaged, chest up nice and tall, and keep your chin forward in neutral.
  • With the loop band around your ankles, step out to a side lunge with your arms out forward as you sit back as though you are sitting in a chair.
  • Keep both toes straight ahead, your lunging leg should have the hip, knees and toes in a line and the other leg should be straight on a diagonal, feeling a stretch in the groin.
  • Come back up to the center and alternate going to the other side.

NeeBooFit Video – Psoas Self Massage with Massage Balls

 

Our massage balls are perfect for helping you achieve a psoas release. Click on the video above to watch as Nikki explains the importance of releasing your psoas and how to use the massage balls to get there!

Using the harder density lacrosse-style ball or the medium density spiky ball, we are going to release your psoas.

The psoas is deep inside of your body in front of the spine and we will be working this area between your pubic bone, your belly button and your hip crest, forming a small triangle.

Instructions:

  • Choose the ball according to your level of sensitivity, body size and/or weight.
  • Make sure it is not too uncomfortable or painful or your body will push away and not allow the muscles to relax.
  • Lie on the ball, allowing it to sink into that region.
  • Move the ball slowly around that area looking for hot spots or trigger points.
  • Then hold pressure on the trigger point, breathe deeply, relax and hold that position while you wait for it to dissipate or let go.
  • The sensation may increase before it decreases and/or radiate to other parts of the body.
  • The psoas release can feel sharp or even uncomfortable and you may even feel a heat sensation.
  • This can take from 3-10 minutes so take your time, move slowly and breathe deeply.

NeeBooFit Video – Standing Overhead Shoulder Press with Flat Therapy Bands

 

Our flat bands can help you get a great shoulder workout. This overhead shoulder press exercise will work your shoulders and arms as you extend your arms against the resistance of the flat band.

Instructions:

  • Stand with Feet hip to shoulder width apart, knees slightly bent, tummy engaged, chest up nice and tall, and keep your chin forward in neutral.
  • Anchor band at the bottom of the doorway.
  • Alternate pressing each arm up over your head with your bicep by your ear.
  • Keep your shoulders down, elbows in and palms facing your body.

17 Healthy Snacks You Should Try

by Carrie Sowiak, NASM certified personal trainer

How many times a day do you snack on something healthy? If you’re a snacker, are you doing it wisely? Do you take time to think about what you should snack on? And some of you might not snack, but rather eat small meals. Here is a list of some good options for smart snacking and small healthy meals:

  • Avocado – have with lettuce, portioned out tortilla chips, or just with a dash of salt, it’s delicious and healthy with its good fats!
  • Hard boiled egg
  • Turkey (leftovers or deli meat, actually from the deli, not pre-packaged)
  • An easy salad – this does not have to be a big production! It could be just three things in a bowl, whatever you might have in the kitchen for fruits and vegetables to eat up (if you buy produce, it forces you to eat it!)
  • Cottage cheese with low-fat whole grain crackers (Trader Joe’s has great choices for crackers) Add pepper, fruit or chives, dill or fresh basil, whatever you might have, fresh or dried. Grow a container herb garden!
  • Tuna – play around with your tuna salad recipe, adding capers, lemon, scallions, pickle relish, or using your favorite low calorie salad dressing
  • Small bowl of whole grain, low sugar, high fiber cereal with fresh berries or bananas. Look beyond the major cereal brands and try the brands at Sprouts and Natural Grocers. Read the labels!
  • Bowl of homemade vegetable soup, or low sodium if not homemade
  • A V8! low salt of course
  • Blue Diamond Nut Thins
  • Trader Joe’s multigrain pita bite crackers (great w/hummus, Trader Joe’s has fun varieties of that too)
  • Popcorn, minimal butter if any, and if you don’t like it dry, pop it in olive or peanut  oil
  • Cut up fresh fruit (mangoes, melon, pineapple, berries)
  • Bread and butter pickles (Famous Dave’s makes a good pickle)
  • Black bean dip with a small bowl of tortilla chips, or use fresh veggies to dip (If you buy baby carrots, they’re ready to eat, also tasty with peanut butter)
  • Delicious varieties of interesting cheeses, enjoy in small quantities
  • Cherry or grape tomatoes (lots of varieties to choose from)

And here are some of my favorite tips for healthier eating:

  • Keep your food interesting and change it up frequently!
  • Ask yourself if whatever you’re eating or drinking is worth the calories rather than just eating it because it’s there, or out of boredom. If the bread or tortilla chips at the restaurant aren’t warm, don’t indulge. If the wine doesn’t taste great, give it away or order a different one. Really savor what you’re consuming!
  • When snacking, position food so you have to get up from your chair to get to it! And always serve yourself up a small bowl or plate rather than eating out of the bag or box; that way, you know when you’re finished! (And you look more civilized too!)

Introducing the NeeBooFit Massage Ball Set!

Check out our newest product!  Introducing the NeeBooFit Massage Ball Set!  Our massage balls come in 3 shapes, sizes and densities and are great for working out pain through myofascial release.

Our innovative Double Foam Roller Peanut Ball is a blend of the best of both worlds! It is made of the same material as a standard foam roller, but it is small and portable and shaped like a peanut to allow you to cradle your legs, arms, or spine for a better and more comfortable fit.

Our lacrosse-style ball is a similar size to a lacrosse ball but made of silicone to provide a more comfortable surface. This is perfect for rolling out tough trigger points on various spots on your body such as your glutes, psoas, diaphragm, or scapula.

The spiky ball is best for more tender spots as the spikes actually provide more give for a softer touch. They are great for using on the bottom of the foot as well as any other trigger points that are more sensitive.

 

Use the following coupon code to order NeeBooFit Massage Ball Set and you’ll be on your way to portable self massage. The coupon code is valid until the end of this month (5/31/17). To use it, simply copy and paste this code into the promo code box during checkout on Amazon.com.

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Questions about our new product?  Contact us!