Fitness Academy

  • Top Uses and Health Benefits For Massage Balls

    Top Uses and Health Benefits For Massage Balls

    Posted on by Epitomie Fitness

    Top Uses and Health Benefits For Massage Balls

    Just like massage therapy, massage balls are an effective way to reduce sore muscles, tension, and tightness and also increase blood flow and help relieve pain and stiffness. Whether you’re looking for self-massage or trigger point therapy pain relief, myofascial release or simple relaxation, there are many ways a massage ball can help. 

    Introducing the Muscle Max Massage Ball. The trigger point grid provides a perfect deep tissue massage. 

    Here are just some of the areas of the body you can target with a massage ball:

    ● Neck

    ● Thoracic spine (upper/mid back)

    ● Low back

    ● Shoulders

    ● Hip flexors

    ● IT band

    ● Glutes

    ● Hamstrings

    ● Calves

    ● Feet



    RESPONSIVE SURFACE TARGETING... with our revolutionary trigger point massager grid. This ergonomically formed deep tissue massager surface fluctuates for various Angles of Attack on tense muscles.

    DEEP TISSUE TREATMENT... therapy ball for immediate and long-term results. The deep knobs reach far into inner muscles & joints to iron out knots, relieve tightness, & and improve circulation.

    Top 5 Reasons Athletes Should Use Massage Balls 

    If you’re an athlete, you spend a lot of time strength training, conditioning, and practicing. That’s what athletes are supposed to do!

    But this intense workout regimen can put a lot of strain on your body which can lead to sore muscles, tension and a lack of flexibility which can in turn hurt your performance.  Here are five reasons massage balls are the perfect remedy: 


    1. Reduce Muscle Soreness

    Sore muscles can slow you down and cause discomfort. Self-massage is a great way to work through that soreness so you can find relief and get back to feeling normal. Massage balls relieve your sore muscles quickly and effectively.


    2. Eliminate Tension and Tightness

    Tension and tightness in the body can be detrimental to your performance and also your motivation to practice, workout, and stay active. Massage balls work deep into knots to remove tension, relieve tightness, and create more space in the body.


    3. Increase Flexibility

    Tight tendons, ligaments, and fascia all contribute to a lack of flexibility. Yet flexibility is key to athletes and living an active lifestyle because it helps prevent injury and increase performance overall. Massage balls help alleviate this tightness so you can gain flexibility.


    4. Improve Blood Circulation

    Any form of massage helps stimulate blood flow, and increased blood circulation is healing. If you’re dealing with an injury or soreness and tension, increasing your blood flow to that area will help heal and relieve.


    5. Cultivate Relaxation

    If you have tight muscles, soreness, or a lack of flexibility, your body is tense! But when you find relief by using massage balls, your body (and mind!) is able to relax. Self-massage is not only effective but also enjoyable, with the added benefit of relaxation.



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    Health Benefits of Using a Massage Ball

    You can use massage balls from head to toe for a deep tissue massage on your neck, back, shoulders, hips, hamstrings, glutes, and feet.

    Massage balls can be used for trigger point therapy and acupressure which can help relax tense muscles, relieve tightness, create more space in the body, work out knots, and increase your blood circulation.

    The added benefit of using massage balls on a regular basis is to prevent injury and pain. Regular use of massage balls can also increase your flexibility, decrease muscle fatigue, and enhance your overall physical performance.

    Why Massage Balls Are So Beneficial For Athletes 

    Massage balls can reduce tension, tightness, and soreness in your muscles, tendons, ligaments, and fascia - all areas that are key for athletic performance. In addition, using massage balls can increase your blood circulation, which is an important contributing factor for healing and nourishing the entire body.

    Massage is also an effective way to speed up the recovery process. If you’re an athlete, a yogi, or spend a lot of time being active, self-massage is an effective way to keep your body in optimal condition.

    Massage balls can help counteract the adverse effects of a sedentary lifestyle. If you’re someone who spends a lot of time sitting at a desk, self-massage can help you reduce the impact and keep your body feeling energized and healthy.

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  • Top benefits of Speed Jump Rope Exercise

    Top benefits of Speed Jump Rope Exercise

    Posted on by Epitomie Fitness

    When you're searching for ways to burn calories and give yourself a full body workout, speed jump rope exercises will help you achieve these goals while keeping you fit and healthy. If you've ever engaged in Cross-Fit or HIIT cardio workouts, you likely know that a speed rope is any type of fast rope that allows you to perform your workouts quickly. These ropes are usually very lightweight in comparison to weighted jump ropes. By using a speed rope during your exercise routine, you'll be provided with a vast array of fantastic health benefits. 

    Improves Strength of Your Lower Leg Muscles 

    Many of the primary exercises that are aimed at strengthening the lower leg muscles can lead to the development of injuries in this area of the body. For instance, calf raising exercises can cause your muscle tissue to become too tight as you exercise. Over time, this tightness can lead to such injuries as plantar fasciitis or an Achilles tendon strain. On the other hand, jump rope exercises will avoid these issues by improving the elasticity within your legs. Better elasticity means that the muscle tissue in your lower leg shouldn't stiffen when using a jump rope. If you're specifically targeting the lower leg muscles for improvement, you'll be able to receive the wide gamut of benefits provided by a jump rope while avoiding the issues caused by the other lower leg exercises available to you. 


    Jump Ropes Have High Portability

    If you travel on a regular basis, jump ropes are highly portable and very easy to take with you wherever you go. While the vast majority of hotels include equipment that you can exercise on, there's always a chance that this equipment could break down or won't be up to the quality that you need to get a quality workout. On the other hand, jump ropes are easy to use and don't have any extra parts with them that could stop functioning properly. You also never know how well equipped a hotel exercise room will be.

    If you left your jump rope at home and find that the exercise room is practically devoid of cardio equipment, you'll miss out on some very important exercises. Packing a jump rope in one of your bags won't take up much space and will allow you to stay fit and healthy no matter where you are. This high portability is also great for any type of outdoor workout that you want to engage in. If you often exercise at your local park, a jump rope is a great addition to your workout routine that can be easily transported in a backpack or messenger bag.

    Can Improve Your Coordination

    Cross-fit jump rope and standard jump rope exercise routines can be performed by practically anyone and don't involve much coordination. However, these exercises invariably require a small amount of coordination in order to repetitively cycle the rope over your head and under your feet. By performing the standard jump rope exercise on a regular basis, you may start to notice that your overall coordination is getting better. The rapidity of cross-fit jump rope exercises means that the coordination between your feet, hands, and eyes will automatically improve over time. If you've had issues with coordination in the past, using a jump rope is a great way to mitigate these issues.

    Burns High Amount of Calories

    When you're looking for the most effective exercise for burning calories, jump rope exercises are high on the list. Using the jump rope for 30 minutes will allow you to burn more calories than you would when jogging for this same period of time. When you use a jump rope for 10 minutes, you can burn roughly the same amount of calories as when you run a mile in eight minutes. Given how many different types of exercises can be performed with a jump rope, the variety of this exercise routine makes it an obvious choice compared to similar exercises like running. Nothing makes working out easier than actually having fun while you're doing it. As you likely know, burning calories will allow you to lose weight or maintain your current weight, which is among the most important aspects of staying healthy.



    Prepare to crush it like never before with the NEW and improved Epitomie Fitness Sonic Boom M2 workout jump rope for serious athletes! Designed to be FASTER than ever, so you can make better progress, train harder, and break your goals in record time.

    Bolsters Bone Density 

    When you engage in jump rope exercises, you will automatically improve the density and strength of your bones. Any exercises that place impact on your bones will bolster the density of those bones. When it comes to jump rope exercises, you'll constantly be placing a certain amount of impact on the soles of your feet as well as the rest of your legs, which means that the bones in these areas of your body will become denser and stronger. These benefits can extend to the lower portion of your spine as well.

    While running can provide much of the same benefits, it's important to understand that using the jump rope will allow you to avoid some of the problems brought about by running. If you run on a regular basis for your exercise routine, the impact is mainly spreading through your heel, which can cause a range of injuries. When using a jump rope, the impact is placed on the sole of your foot, which is much healthier and allows you to gain better bone density without hurting your heel.

    Building strong bones is important for a number of reasons, the primary of which is because of the fact that weak bone density can prevent you from exercising as vigorously as you should while increasing your risk for broken bones. Since injuries in the leg and foot can substantially reduce your mobility, it's essential that you improve your bone density in these areas of your body, which can be effectively done with a jump rope.

    Enhances Breathing and Cardiovascular Health

    By jumping rope at least three times per week for 10 minutes each session, you should be able to improve your lung and heart health, which is a great way to lower your risk of heart disease and other conditions. Some of the other diseases that can be avoided with good cardiovascular health include heart attacks and strokes. As you perform jump rope exercises, you should start to notice improvements with your breathing efficiency and overall stamina. Over time, you should be able to workout more before losing your breath, which is a clear sign that these exercises are working as intended.

    Very Inexpensive Way to Work Out

    Along with the myriad of health benefits brought about by performing jump rope exercise, this is also a very inexpensive way to work out compared to other options. While a good speed rope is important if you want to get the most out of your workout, even the most expensive of ropes are going to be relatively affordable when compared to exercise bikes and elliptical machines. You'll also benefit from the high portability offered by a jump rope in comparison to exercises bikes and elliptical machines. When you want to be able to exercise properly without breaking the bank, purchasing a speed rope is a great way to do so.


    Written by Epitomie Fitness


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  • Intensify Your Ab Workout and Build Core Strength with Core Sliders

    Intensify Your Ab Workout and Build Core Strength with Core Sliders

    Posted on by Epitomie Fitness

    Do you know why your ab workout is so important? It’s because core strength is about so much more than a six-pack. Strong core muscles give you a better sense of balance, increase your coordination, and decrease your risk of injury. A strong core supports the health of your entire body, and supports and protects your spine.

    Essentially every movement you make, from sweeping to jogging, originates in your core. Developing more core strength will help you go about your daily life with more ease, strength, and confidence.

    Let’s Define Your Core

    Your core consists of more than just your abdominal muscles. It also includes your:

    ● Obliques

    ● Back muscles

    ● Glutes


    Top 5 Benefits of Strengthening Your Core

    And no, it isn’t just a six-pack...


    1. Increase Stability

    When you develop more core strength with a routine ab workout, you’re strengthening the muscles all around your spine and teaching them to work in harmony with one another. In turn, this strength helps your stability and balance in your daily activities.

    2. Decrease Risk of Injury

    Whether you’re playing your favorite sport or doing your laundry, your spine will be better protected with a strong core. By strengthening your core you’ll reduce the risk of injuring yourself in daily activities - like bending over to pick up a package or having to move suddenly.

    3. Move With Ease

    All movement begins in your core. If your core is weaker, you might find that moving your limbs can become difficult. Practicing an ab workout routine that builds core strength will help you move more powerfully.

    4. Avoid Back Pain

    This is a big one! Weak muscles around your spine can cause severe back pain and one way to decrease this pain is to strengthen your core. Core exercises often couple strength work with flexibility, which will help you remedy and prevent lower back pain.

    5. Improve Your Posture

    Your ab workout routine strengthens your core muscles, which helps your skeletal structure shift the weight of your body. The combination of your skeletal and strong muscular structure will help you stand taller and improve your posture.


    Intensify your ab workout and build core strength with core sliders

    So what’s the best way to amp up your ab workout and build more core strength? You guessed it - core sliders! Core sliders can be used under your hands or feet to add more intense variations to your ab workout. They add a whole new layer of possibility to core exercises and will quickly increase your core strength. They’re lightweight and can easily fit just about anywhere, which makes them easy to store or bring with you on the road. 

    All you’ll need for an intense ab workout anywhere is yourself, your determination, and your core sliders.


    Want to experience the amazing benefits of a strong core? Watch these videos to learn about core sliders and how to use them to target your entire core:


    Watch this video to learn about core sliders

    Core sliders are a pair of discs designed to strengthen the core through a series of exercises where the discs are used beneath the hands or feet. This exercise prop is user-friendly and great for all fitness levels. 

    Core sliders are a simple, convenient, and effective way to build core strength. This exercise prop is user-friendly and great for all-levels. Core sliders strengthen all parts of the abdominal region and can also increase the intensity of your workout.

    Watch this video tutorial to learn how to use core sliders

    This exercise tutorial will guide you through a series of exercises that focus on strengthening the core but also strengthen and tone arms, chest, glutes, and legs using core sliders.

    Here are the core slider exercises included in this video tutorial: 

    1. Tricep Push-Ups  2. Mountain Climbers  3. Side Oblique Slides  4. Climber / Slide Combo Drill  5. Side Cross Lunges  6. Bear Pose Circles  7. Bridge Slides 

    Here Are 5 Tips to Get the Most Out of Your Core Slider Workout

    When you develop more core strength with a routine ab workout, you’re strengthening the muscles all around your spine and teaching them to work in harmony with one another. In turn, this strength helps your stability and balance in your daily activities.

    As with any workout, you want to make sure you’re using your core sliders in a way that won’t cause injury or harm. These 5 tips will help make sure you get the most out of your workout!

    1. Keep your core engaged so you don’t arch your back. If you feel your spine start to dip or round, take the intensity down a bit so you can find your strength again

    2. You can practice with or without shoes! Whatever you find most comfortable

    3. Whether your hands are on the core sliders, a mat, or the ground, spread your fingers wide so you have a wide base for balance

    4. In Plank or any Plank Variation, keep your feet about hip-width distance apart, and the heel of your foot over the ball of your foot. This will help your muscles stay strong and engaged

    5. Know your edge, and when you need to back off. Your edge is the place where you’re working hard, but you’re still in alignment and strength to avoid injury


    Build Core Strength and Intensify Your Ab Workout with Core Sliders Today!

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  • Why You Should Be Using a Fitness Ball for Full-Body Strengthening

    Why You Should Be Using a Fitness Ball for Full-Body Strengthening

    Posted on by Epitomie Fitness


    When it comes to strength training, especially at-home strength training, using a fitness ball is a great way to go. A fitness exercise ball incorporates a number of different exercises and stretches, and it has a ton of benefits to boot.

    Using a fitness ball is especially great for full-body strengthening because of its versatility. One good example: you can use it in a traditional workout setting, like a workout room, or you can replace your desk chair with it to train your stabilizing muscles while you work.

    Bottom line: if you can only purchase one fitness accessory, make it a fitness exercise ball.

    Here’s Why You Should Use a Fitness Ball for Full-Body Strengthening

    1. Great For Beginners

    Don’t know where to start your gym or at-home workout routine? Never fear! Grab a fitness ball and get to work. The fitness ball adds intensity to just about any mat exercise to give your full-body strength training an added boost.

    2. Extremely Versatile

    With a stability ball, you’re not locked in to any one form of exercise. It gives you the opportunity to try things out and change your mind if you’re not thrilled with a particular exercise. You could try adding it to your yoga or pilates routine for an extra strengthening challenge, but the stability ball is also great for full-body conditioning, toning, and core strengthening. 

    3. Replace Your Desk Chair

    Not only will a fitness ball at work make you feel like a kid again, you’ll also strengthen your stabilizing muscles while you work! It’s the best kind of sneaky workout because you won’t even realize it’s happening. When you try to balance on a fitness ball instead of sit in a desk chair, you’re constantly making minute adjustments to strengthen and tone your core.

    4. Improve Your Posture

    When you strengthen and tone your whole body, the muscles in your core (abdomen, back, and glutes) become stronger. This muscular support around your spine will help you stand taller and improve your posture, which will increase confidence and decrease back pain.

    5. Multitask Strengthening and Stretching

    Once you’re finished with your stabilizing and full-body strengthening exercises, your fitness ball can be transformed into the ultimate stretching tool. Some fantastic stretches to try are backbends, hamstring stretches, and forward bends with support.


    EXERCISES PRINTED ON THE BALL - 13 of the most popular exercises for using a fitness ball are printed on the ball including core, upper body and leg stability and balance techniques. Learn how to use the exercise ball and employ proper form to get maximum results.

    FITNESS & CORE WORKOUT EBOOK INCLUDED - This stability ball comes with a FREE eBook titled "Strong Body & Strong Core".

    Build Full Body Strength and Cultivate More Stability and Balance With a fitness Ball

    Want to experience the amazing benefits of a fitness exercise ball? Watch these workout videos to learn how to use a fitness ball for a full-body and six-pack core workout: 

    Full Body Workout using Exercise Ball

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  • Gift Ideas for the Fitness Lover

    Posted on by Elizabeth Millard

    When it comes to shopping for fitness fans, it can be challenging to narrow down the choices. In many ways, fitness gifts are tricky because you may not know the recipient’s usual workout style, overall goals, and gym equipment choices. Don’t worry — we have you covered. With this fitness lover gift guide, there’s something for every gym junkie and fitness fanatic, and maybe even a few selections for yourself. 


    Although many hotels are spiffing up their fitness centers, having more than a wobbly treadmill and a very retro stationary bike isn’t a given. For fitness lovers, that can be a bummer, because there’s likely minimal space in a wheelie bag for workout options. Fortunately, you’ll be a gift-giving superstar with these options, which can both fit comfortably in a carry-on:


    No need to find a weight rack thanks to this set of four bands, each with a different amount of resistance. They basically become a pocket-sized gym, thanks to being lightweight and compact, but durable enough to be used on an endless amount of hotel workouts. 


    After an intense workout with resistance bands, your fitness fan can speed up recovery with the Muscle Max Massage Ball, which has a grooved surface that relieves tightness and offers ultra-deep tissue work. It’s also great for working out the kinks from unfamiliar hotel beds and sitting in conferences all day. Plus, talk about portability — this massage ball can fit in a pocket! 


    Although every CrossFit enthusiast will have access to plenty of equipment in their box of choice, many also like to do “homework” to increase their skills for the next WOD. Not only can these options be used at home, but they can also come along to any CrossFit gym, too:


    Doing pull ups is a major part of CrossFit, and using Bionic Flex Pull Up Assistance Bands can take your gift recipient’s pull up to new heights. Unlike the unassisted version of the move, these bands provide resistance throughout the entire movement, offering much more dynamic strength and flexibility. They can also be used for other strength and conditioning moves as well as functional fitness.   


    Everyone is always looking to perfect those famous CrossFit double unders — a technique that causes you to do two rope rotations within one jump — and a choice like the Sonic Boom M2 Speed Jump Rope can provide some serious speed advantages.


    Whether your recipient runs a marathon every month or just started a couch-to-5K plan, fitness gifts that focus on conditioning and recovery can get them to any goal: 


    A choice like Active Fit Compression Socks are a favorite for people like nurses, cashiers, and flight attendants, who are on their feet most of the day. But they’ve also become very popular with runners and other athletes as well, because they provide ankle support and keep legs feeling fresh for longer. Many runners report running better and recovering faster thanks to compression socks. 


    Making sure to roll out tight and sore muscles is a must when you’re finished running — or, really, doing any kind of exercise — and the VIBRA Vibrating Foam Roller takes recovery to a whole new level. Powerful pulses work out the tension that comes from an intense workout or long run, which can minimize next-day soreness and improve mobility and flexibility as well. 


    Maybe it’s a bootcamp class this week and a spin class next week, with a 5K or obstacle race in between. If you’re shopping for someone who likes to switch up their fitness options, go for gift choices that give a full-body workout: 


    Ideal for warmups, but also a fantastic option for beginner workouts, HIIT sessions, and increasing strength and mobility, the simple jump rope actually isn’t so simple after all. Consider an option like the PowerSkip Jump Rope with a quick cable length adjuster inside each handle, as well as ball bearing system in the handles and polymer-coated speed cable for smooth, speedy rotation with zero tangles. Another great choice is the Ballistyx Jump Rope with a 360-degree rotating, weighted cable that can enhance speed and get your gift recipient some full-body toning.


    No matter what type of workouts your gift recipients do, core strength is crucial, and the BIO Core Ab Roller can give them an anywhere-anytime abs-focused exercise. This ab roller also works the shoulders, lats, pecs, and arms, so it’s a top choice for targeting multiple muscles. Plus, it has two wheels for more stability as well as rubber treads for perfect traction. 


    When it comes to a versatile, powerful fitness option that can work every muscle, go for the Active Balance Fitness Ball, which not only has 13 of the most poplar fitness-ball exercises printed right on it, but also comes with a free eBook on building a strong core. 

    With all these thoughtful choices for every fitness fanatic on your list, don’t forget to reward yourself for all the hard shopping work you’ve done, with a few gifts of your own!

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