60 SECOND NEWS. Foam rolling for beginners Bumble Bee cookies M.O.W

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1 60 SECOND NEWS Foam rolling for beginners Bumble Bee cookies M.O.W

2 Foam rolling for beginners Overview: Foam rollers are exercise devices used for massage and fitness. When used for self-massage, they help soothe tight, sore areas (known as trigger points ) and speed up muscle recovery. This process of rolling out tight muscles and relieving tension is also called myofascial release. Tips for Foam Rolling: +Roll each muscle group for 1-2 minutes and roll very SLOWLY. When you hit a tight spot that is painful or uncomfortable, HOLD on that spot for seconds. You should feel the tension release slowly. +Make sure to keep breathing, even when it s painful. Holding your breath won t allow the muscles to release and relax. +Be sure to RELAX the muscle as best you can. If you are flexing or tensing the muscle group you are trying to roll out, you won t feel the trigger points you need to release. +Drink plenty of water for the next 24 hours. Your body needs to rid itself of the lactic acid released after rolling. +The next day your muscles may be a bit sore. That s normal, they should feel slightly fatigued and possibly a tiny bit tender. Wait hours to foam roll again if you re sore. +Never roll on a joint or bone and DO NOT roll your lower back. Also, when rolling your upper back be careful not to roll directly on your spine, instead always roll one side of your back at a time by slightly leaning to that side. There are small knobs on your vertebrae, called facets, that could get injured when rolling directly on your spine. +If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area.

3 Bumble Bees These tasty cookies make a healthy snack for a lunch-box or kid's party. INGREDIENTS +1 cup dried apricots +1/2 cup dried apple +1/2 cup walnuts +1/2 cup almonds (skin on) +1 cup sultanas +1 3/4 cups desiccated coconut +395g can sweetened condensed milk METHOD Step 1 Preheat oven to 180 C. Line 2 baking trays with baking paper. Using kitchen scissors, cut apricots and apple into small, even-sized pieces. Place in a large bowl. Step 2 Place walnuts and almonds in a food processor. Process until roughly chopped. Add to apricots and apple. Add sultanas, 1 cup coconut and condensed milk. Stir until well combined. Place remaining coconut in a shallow bowl. Step 3 Using wet hands, roll heaped tablespoonfuls of mixture into balls. Step 4 Roll in remaining coconut. Place on trays. Bake bumble bees for 15 to 20 minutes, swapping trays around in oven after 10 minutes, or until golden. Stand bumble bees on trays for 1 minute. Transfer to a wire rack to cool completely. Serve.

4 M.O.W Sheena has been a member of HGC FIT for 4 months and is a regular at the 6am sessions. Sheena's positive energy along with an upbeat approach, supportive nature and awesome fitness improvements is what has earnt her the MOW! PLUS... if you want to see some killer dance moves just play "home amongst the gum trees remix" Image is from our boxing session last week, super nice temp and amazing sun rise! Kickboxing session

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