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Fitness Trainer, Colleen Brummer

Colleen has been working in the fitness industry as a group fitness instructor and trainer for over 25 years, a STOTT Certified Pilates Instructor since 2001 and opened ENERGY Essential Fitness in 2003.

Q: What are the benefits of foam rolling?

CB: Not so long ago, the foam roller was only seen in physiotherapy clinics and rehabilitation centres. These days, this strange looking foam cylinder (about 6 inches in diameter and 3 feet long) can be seen in gyms, personal training centres and Pilates studios everywhere.  Typically used as a powerful therapeutic tool for self-massage, it can also be used for core strengthening and stabilising balance postures and movements. Some of the many benefits of foam rolling include smoothing and lengthening muscles, breaking up adhesions and scar tissue and creating better blood circulation, which in turn can help to speed recovery and boost performance. The foam roller can be really easy to use but it does help to have a personal trainer or physiotherapist go over the best ways to incorporate this amazing piece of equipment into your regular training regime.

Q: I'm really strapped for time, but would like to increase my fitness level. What exercises would you recommend?

CB: Trying to find time to exercise in between work, family and all those other daily activities that seem to take over our lives, can be difficult – trying to improve your fitness level amongst all these distractions can be near to impossible. Thankfully, research has shown that we can actually get more from 15 minutes of high intensity interval training (or HIIT) then jogging on the treadmill for an hour. And the best part? Not only do you burn more calories in a HIIT workout but you also continue to burn more fat and calories in the 24 hours AFTER a high intensity workout! These workouts can be done anywhere and can be done with very little or even no equipment – making them easy to incorporate into a home workout environment if necessary. Since these workouts are really intense, you won’t want to do them every day but throwing them in 2-3 times a week, in addition to some steady state cardio workouts, can really make a difference in your fitness levels in as little as 2 weeks.


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