Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners (And Masters Too)
Rock and Roll: 5 Foam-Rolling Moves To Prime Muscles For Beginners, And Masters Too New study tells veggie lovers to eat their share and meat lovers not to despair. TThe use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There […]

Roll your muscles and roll your way to more effective workouts.
Use of foam rolling is on the rise, and some fitness trainers are urging more people to incorporate this activity into their exercise routines. There are significant benefits to the practice of foam rolling regularly.
In addition to and reducing post-workout soreness, foam rolling increases the effectiveness of workouts by smoothing out knots in your fascia, the connective tissue around your muscles, which contribute to movement restriction.
Breaking up these obtrusive knots prior to a workout allows for an increased range of motion. Thus, exercises become more efficient and effective, because executing and feeling movements properly “fires” and engages muscle fibers on a deeper level.
Yet, this tool only works if used properly. If you want to start a regular foam-rolling routine, or want to ensure you’re doing the moves correctly, celebrity trainer A Borden’s guide offers step-by-step instructions for her favorite beginner foam-rolling moves that target major muscle groups.
You’ll feel relief quickly, and, with consistency, start to see benefits in your workouts. Borden says you’ll likely notice a difference in how your body moves and feels after two weeks. She recommends doing each of these foam-rolling moves for 90 seconds (on both sides when applicable). “This is just long enough to work the entire muscle and feel some release of muscle tension,” she says. But you can go farther if your muscles need more rolling out. “Ideally you can spend as long as your body needs on each area depending on how tight you feel.”
Be advised, foam rolling can be a tad uncomfortable (or slightly painful) when just starting out or working overly tight muscles, but the early discomfort is worth pushing through. Granted, if you experience extraordinary or sharp pains, stop and consult with your doctor immediately.
Ready, set, roll.
1 … Quad Roll-Out
Start in forearm plank with the roller under the center of your quads perpendicular to your legs, as shown. Keep your head in line with your spine, eyes facing downward, and pull in your belly.
On your forearms, crawl forward until the roller is just above your kneecaps, then crawl backward until the roller is at the top of your thigh.
If you hit a sore spot, hold the roller there and bend and extend the leg that is feeling the knot.
Focus on placing your weight in your left leg for 90 seconds, then focus on your right leg for 90 seconds.
2 … Calf Roll-Out
Lie on your back with your hands behind your head, fingers interlaced. Position the roller under the bottom of your left calf, and cross your right ankle over your left calf on the roller for pressure, as shown.
Keeping your left foot relaxed, slowly turn the foot in and out to massage your left calf.
Slide the roller up your left calf and repeat the movement until the entire calf has been rolled out.
When you feel a sticking point as you roll your calf, hold on that point and do a giant circle with your bottom foot 3 times in one direction and 3 times in the opposite direction. Then move to next section of the calf.
Continue for 90 seconds, then repeat with your right calf.
3 … Glute Roll-Out
Sit on the roller (perpendicular to your body) with your knees bent, feet flat on the floor and hands on the floor behind you to support your body.
Cross your left ankle onto your right knee.
Tilt your left knee down toward the floor to open up your hip, as shown.
Using your right foot to move you, slowly roll back and forth. Try a few slightly different knee angles to adjust the intensity.
Continue for 90 seconds, then repeat with your right glute.
4 … Lat Roll-Out
Lie on your left side with knees slightly bent, your left knee slightly in front of you.
Bend your left elbow and cover your ear with your hand to support your head and neck. Try to not have any tension in your neck.
Place the roller just below your left armpit, perpendicular to your body, as shown.
Slowly rock forward and backward 5 times at armpit, and then move the roller to the place where the bottom of your sports bra hits. Rock forward and backward slowly.
Alternate between these two spots for 90 seconds, then repeat on the right side for 90 seconds.
5 … Upper Back Roll-Out
Lie face up with the roller under the bottom of your shoulder blades, knees bent and feet planted on the floor.
Interlace your fingers and place your hands behind your head, relaxing your neck.
Engage your core and raise your hips up off the floor.
Using your feet, slowly roll your body up and down so the roller moves from the bottom of your shoulder blades to the base of your neck, as shown.
Continue for 90 seconds.
Photo courtesy

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What You Need to Know About Flat Roofs for Commercial Buildings

Flat roofs are a popular choice for commercial buildings for a variety of reasons, including their modern appearance, cost-effectiveness, and ease of installation. If you’re considering a flat roof for your commercial property, it’s important to understand the benefits, maintenance requirements, and potential challenges that come with this roofing style. This article will provide you with essential information to help you make informed decisions about your commercial roofing needs.
Key Benefits of Flat Roofs for Commercial Buildings
Flat roofs are widely used in commercial spaces, and here’s why they are such a popular option for businesses:
1. Cost-Effectiveness
Flat roofs are typically less expensive to install than pitched roofs. The simpler design minimizes material costs and reduces labor expenses due to quicker installation times.
2. Maximization of Space
The flat surface of these roofs makes them highly functional. They can accommodate equipment such as HVAC systems, solar panels, or even green features like rooftop gardens. This allows businesses to maximize their usable space without compromising interior areas.
3. Ease of Maintenance
Inspecting and maintaining a flat roof is easier because of its accessible design. Routine inspections for drainage issues and leaks can be carried out more safely compared to sloped roofs.
4. Modern Aesthetic
Flat roofs offer a clean, minimalist appearance that pairs well with modern architectural designs, adding a sleek and professional look to a commercial property.
Materials Commonly Used for Commercial Flat Roofs
When installing a flat roof, selecting the right material is crucial for durability and performance. Here are some common choices for commercial flat roofs:
1. EPDM (Ethylene Propylene Diene Monomer)
EPDM is a synthetic rubber roofing membrane known for its durability and affordability. It’s resistant to UV rays and weather damage, making it a popular choice for businesses in varying climates.
2. TPO (Thermoplastic Olefin)
TPO is another common material for commercial roofing due to its energy-efficient reflective surface. It’s resistant to tears and punctures, offering long-term durability.
3. PVC (Polyvinyl Chloride)
PVC flat roofs are valued for their strength and resistance to chemicals. They are often used in manufacturing or restaurant facilities where exposure to oils or other industrial materials can be a concern.
4. Built-Up Roof (BUR)
BUR systems consist of multiple layers of tar and gravel. This traditional flat roofing option is valued for its durability and ability to withstand various weather conditions.
Maintenance Tips for Flat Roofs
While flat roofs come with many advantages, they require proper care to ensure longevity and performance. Below are key maintenance tips for commercial flat roofs:
1. Regular Inspections
Inspect your flat roof at least twice a year, as well as after major storms. Look for signs of ponding water, cracks, or punctures in the roofing material, and address any issues promptly.
2. Ensure Proper Drainage
Flat roofs are prone to water pooling, which can lead to damage if not addressed. Make sure the drainage system, including gutters and downspouts, is clear and functioning properly.
3. Clean Debris Regularly
Leaves, dirt, and other debris can accumulate on a flat roof and clog drainage systems. Routine cleaning ensures that water can flow off your roof freely.
4. Repair Problems Immediately
If you notice leaks, punctures, or other signs of damage, address them immediately to prevent further deterioration and costly repairs. A proactive approach can save both time and money.
Is a Flat Roof Right for Your Business?
Flat roofs are an excellent option for many commercial properties, but they require careful consideration and ongoing maintenance. If you’re unsure whether a flat roof is the right choice for your business, consult with an experienced commercial roofing contractor who can evaluate factors such as your location, building structure, and budget.
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Outsourced vs. In-House IT: Which Is Right for Your Growing Business?

For any growing business, effective IT management is crucial. It not only ensures smooth operations but also protects critical business data and drives innovation. The first major decision many business owners face when building their IT infrastructure is whether to keep it in-house or outsource it to a third-party provider. Both approaches have their own advantages and limitations, so there’s no one-size-fits-all solution. Instead, it comes down to your business’s unique needs, goals, and resources.
If you’re weighing your options, this article will break down the pros and cons of each model, helping you make an informed decision.
Pros & Cons of Outsourced IT
Pros:
- Cost-Effective: Outsourcing eliminates the need for hiring, training, and retaining full-time technical staff. You also save on physical equipment, software licenses, and ongoing overhead costs.
- Access to Experts: External providers bring a pool of highly skilled and certified professionals, often including specialists that may be hard to find locally.
- 24/7 Support: Most third-party providers offer around-the-clock monitoring and troubleshooting.
Cons:
- Limited Control: By outsourcing, you may lose some control over IT processes and decisions.
- Data Security Risks: Handing sensitive data to a third-party provider brings potential security concerns if you’re not partnering with a trusted vendor.
- Generic Solutions: Outsourced IT providers may not always deliver personalized solutions tailored to your specific needs.
Pros & Cons of an In-House IT Team
Pros:
- Full Control: With in-house IT, you have direct oversight over all processes and decisions.
- Personalized Solutions: Your internal team will have a better understanding of your business’s unique goals and challenges, allowing them to implement tailored strategies.
- Immediate Support: On-site IT staff means immediate, hands-on troubleshooting without needing to wait for a third party.
Cons:
- High Costs: Hiring, training, and retaining an IT team can be expensive, especially for small to mid-sized businesses.
- Skill Gaps: Small in-house teams may lack the diverse expertise required to handle niche or complex IT tasks.
- Limited Availability: Most in-house teams work standard business hours, potentially leaving gaps in support outside those hours.
How to Choose the Right Model for Your Business
Deciding between outsourced and in-house IT depends largely on your business’s unique needs. Below are some key factors to consider when making your choice:
1. Budget
- If cost is a significant factor, outsourced IT is typically more affordable for small and mid-sized businesses compared to building and maintaining an in-house team.
2. Scalability
- Businesses that anticipate rapid growth may find outsourced IT more flexible as their needs evolve.
- Established companies with predictable IT requirements may benefit from the consistency of an in-house team.
3. Complexity of IT Needs
- If your business relies on highly specialized IT services (e.g., artificial intelligence, cybersecurity), external providers often have the expertise and advanced tools you’ll need.
- On the other hand, if an intimate understanding of your internal operations is essential to your IT strategy, it could be worth investing in an in-house team.
4. Operational Hours
- For businesses that operate 24/7 or have international operations, outsourced IT with around-the-clock support might be the better fit.
- If you’re a traditional 9-to-5 business, in-house IT could suffice for your needs.
Final Thoughts
There’s no definitive answer to whether outsourced or in-house IT is better for your business. It all comes down to what aligns most with your priorities, budget, and trajectory.
If you’re still unsure, start by outlining your IT needs and comparing them against the strengths and weaknesses of each approach. Keep in mind that your decision doesn’t have to be permanent. Many businesses start with an outsourced model and later transition to in-house IT as they grow.
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How to Support a Loved One Facing an Eating Disorder

When someone you care about is battling an eating disorder, it’s a challenge not just for them but also for those supporting them. Eating disorders are complex mental health conditions, and while you can’t “fix” them, your support can make a significant difference. The path to recovery is rarely straightforward, but with compassion, education, and appropriate nutrition and wellness resources, you can help your loved one take steps toward healing.
If you’re unsure how to approach this sensitive situation, here are some actionable steps to guide you as you support someone facing an eating disorder.
1. Educate Yourself About Eating Disorders
Understanding eating disorders is the first step in supporting your loved one. Take time to research the different types of eating disorders, such as anorexia nervosa, bulimia nervosa, and binge eating disorder, and the risks and psychological factors associated with them.
Some key facts to keep in mind:
- Eating disorders are mental health conditions, not a matter of choice or willpower.
- They often stem from a combination of genetic, environmental, and psychological factors.
- Early intervention can significantly improve recovery outcomes.
Familiarizing yourself with the symptoms and the challenges they face will help you approach them with empathy and a better awareness of their struggles.
2. Avoid Judgment and Assumptions
It’s important to approach conversations without judgment or preconceived notions. Comments like “Why can’t you just eat?” or “You don’t look like you have an eating disorder” can unintentionally cause harm and reinforce the feelings of shame or guilt they may already be experiencing.
Instead, use language that conveys care and concern. For example, you can say:
- “I’ve noticed that you seem stressed around meals. How are you feeling?”
- “I’m here to listen if you want to talk about anything you’re going through.”
Focus on creating a safe space where your loved one feels comfortable opening up without fear of criticism.
3. Encourage Professional Support
While your support is invaluable, addressing an eating disorder requires professional help. Encourage your loved one to seek guidance from a nutrition and wellness center or a licensed therapist who specializes in eating disorder treatment. Professionals can provide tailored strategies for recovery, including:
- Individual therapy (such as cognitive-behavioral therapy).
- Nutritional counseling to restore a healthy relationship with food.
- Support groups and workshops to connect with others on a similar recovery path.
You can assist by researching local treatment options, accompanying them to appointments, or both. Showing interest in their recovery demonstrates that they don’t have to face this alone.
4. Be Mindful of Comments About Food and Body Image
Even well-meaning comments about food or physical appearance can be triggering for someone with an eating disorder. Avoid discussing diets, weight, or appearance around them, and instead, emphasize their qualities unrelated to physical attributes.
For example:
- Instead of saying, “You look healthy,” try “I’m so proud of the progress you’ve made in therapy.”
- Replace weight-related compliments with acknowledgments of their talents, kindness, or resilience.
This shift in language helps foster a positive environment that supports recovery and self-esteem.
5. Focus on Balanced Relationships
It can be emotionally draining to support someone with an eating disorder, especially if you feel responsible for their recovery. Remember to maintain boundaries and prioritize your own mental health. Balanced relationships benefit both you and your loved one. If appropriate, consider seeking support for yourself through a counselor or a support network for caregivers.
6. Celebrate Small Wins
Recovery from an eating disorder is a long and non-linear process. Celebrate small milestones, such as attending therapy sessions, trying a fear food, or expressing emotions openly. Recognizing progress helps your loved one feel encouraged and motivated to keep moving forward.
Final Thoughts
Supporting someone with an eating disorder is a compassionate but challenging role. To be an effective ally, prioritize education, communicate with empathy, and guide them toward professional resources, such as a trusted nutrition and wellness center. Every step toward recovery counts, and your unwavering support can make a lasting difference.
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