Monthly Archives: November 2016

Foam Rolling – Why Do We Love to Hate It?

We’ve recently been reminded of the importance in foam rolling DAILY if you’re participating in vigorous exercise at least 4x a week. A lot of us own a foam roller, but for one reason or another, rarely use it. Whether we convince ourselves we’re too busy, or the three minute stretch post-class was enough, we ALL could use a little more foam rollin’ action in our lives. At Tandem, we’ve got regulars dancing (& sweating) it out with us 7 days a week. So, we thought, let’s spread the word on the benefits of foam rolling – you’ll be surprised at what we found!

According to an article in Shape Magazine, using a foam roller to slooooowly roll out your muscles will aid in speeding up the healing and recovery process by breaking up adhesions and scar tissue. Essentially, when you foam roll, you are giving yourself a FREE deep tissue massage!  This article on MindBodyGreen sites cellulite reduction, better sleep, and improved metabolism as some other major benefits from foam rolling. We’ve also found (through experience) that foam rolling can provide a great little ab workout – just focus on pulling that belly button in, keeping your core tight and engaged through each exercise! With so much to love, where do you start? Below find some of our favorite foam rolling exercises, all you need is your #tandembod & a foam roller (any type will work!).

Remember in each exercise, SLOWWWWW is key – make sure you are slow and controlled through each movement.

  1. Hamstrings – Place foam roller beneath right thigh. Holding yourself up using your arms, and your left leg, roll the back of your thigh over the foam roller. 30 seconds on each leg, minimum.hamstring
  2. Quads – Holding yourself in a straight arm plank, place foam roller beneath right thigh. Lower yourself so your right thigh connects with the foam roller, roll your body back and forth – 30 seconds each side minimum.quad
  3. IT Band – From the quad position, transition yourself so the foam roller is hitting your outer thigh. Focus on the area between your butt and a couple of inches above your knee. 3o seconds minimum on each side. itband
  4. Lower Back – Place the foam roller right above your bootay, keeping your knees bent, and a slight bend in your elbows. Move the foam roller up and down on your lower back. 1 minute minimum here. This is great after a class with any STEEP climbs!lowback
  5. Upper Back/Shoulders/Neck – Place the foam roller so it is parallel with your spine and find a comfortable position with your neck and head resting on the foam roller (do not let your head hang off). Bring your hands in front of your face, elbows bent in almost a prayer position, and then open your arms up. Continue this sequence with your arms for 1 minute. You should feel this in your shoulder blades, through your spine and in your neck. This is great after a class with a long arms sequence, or if you ever feel you’re holding stress/tension in your neck or shoulders. upback

If you’re interested in more foam rolling exercises, have any questions on any of the above info, or want more detailed instructions, just ask a member of our team, or email ridetandem@tandem-cycle.com, and we will help you out!

XO,

The Tandem Team

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October at Tandem!

We’ve got a lot to be grateful for as we look back on the month of October! Here is a quick recap on some of the highlights last month:

  1. Our Donors Choose project for October was providing math supplies for Point Pleasant’s Pre-K class. As a reminder, every time you ride with us at Tandem, you are helping give back to your local community. Every month we donate 1% of our gross sales to Donors Choose, an organization that allows teachers who cannot get funding through their school to post projects for their classrooms online, so people like us can help fund them!
  2. Introduced our NEW Bike + Body Burn class – 30 minutes dancing it out on the bike, followed by 25 minutes of strengthening & toning exercises, and a 5 minute stretch. If you haven’t already, check it out: Thursday’s 8:15am and Monday’s 9:30am.
  3. We participated in the First Annual Manasquan Elementary School Health Fair with our local businesses helping to keep our community healthy! We met a few new faces, and have some exciting partnership events coming down the pike!
  4. LuLu Lemon sponsored a Halloween themed Ride or Die Ride – we tapped it back to some big, bad beats, got some amazing swag (thank you LuLu Freehold!), had some DELISH juice from Kalio’s Juice Box (locations in Point Pleasant Beach, Ortley Beach, and Lavallette – best smoothie bowls & juices around!) & had some AMAZING costumes. Our costume contest winner, Adrianna, killed it with her mermaid themed workout get up & won a super cute workout tote filled with goodies from LuLu, Kalio’s & Tandem – already stoked for next year!

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We are SO grateful for your continued support & energy in the studio – stay tuned for another amazing month with us as we #FALLinTANDEM

XO,

The Tandem Team

 

 

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