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Since the early 1990’s and early 2000’s, foam rolling or self myofascial release has been recommended by massage therapists, physiotherapists and some advanced strength & conditioning coaches to improve or maintain tissue quality and as a means to promote recovery between training sessions or competitions.

For a history of foam rolling research, check out my “foam rolling research so-far” blog post HERE. This is in dire need of an update, so my apologies.

As self massage started to grow in popularity, so did the number of companies that produced self massage sticks, rollers and balls. A few months ago, I was approached by GoRoll, a company that designed a foam roller that also acts as a locker and bag. They sent me a free review model to test out, which was very kind of them.

Here are a few pictures of the product (sent to me via GoRoll and with their permission to use):

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Taken from their website:

“The GoRoll is the first and only product of its kind designed to help you balance your daily demands and achieve your training goals. The GoRoll is uniquely designed with a hollow center that is both waterproof and lockable, offering you a secure place to store your valuables while you’re on the go. The GoRoll is made portable by a carry strap that detaches and doubles as a stretch strap. The GoRoll is available in three unique product designs to best meet your needs, whether you’re CrossFit training, working out at the beach, taking a bootcamp class in the park, hiking mountains, traveling, or heading to the yoga studio.”

My Thoughts

When I first received my GoRoll, I was impressed with the construction but unfortunately a strong plastic smell came from the inside of the roller after I removed the lockable end. This smell wore off over time but did affect the contents (clothing mostly) that I put into the roller during workouts. Apart from the manufactured smell, the GoRoll was constructed well and was highly durable during my testing.

As you’re probably aware, there are several sized rollers on the market. I found the circumference of the GoRoll to be a tad on the larger side. I found the Grid Trigger Point Roller (a different company and smaller sized roller) more favourable because I was able to hit my muscles with a little more precision. My muscles couldn’t tell the difference between the markings and indentations on the surface of the GoRoll.

The GoRoll also acts as a bag or carrier, but I found the cylindrical shape to be slightly awkward to fit most of the things I normally take to the gym e.g. shoes, clothes, post-workout shaker cup and other miscellaneous things. I would rather use an over the shoulder duffel bag that was able to fit a roller compared to using the roller as a bag itself. So for the average gym-goer, this product might not be practical, however, for a track athlete or someone going to play basketball at a court, this roller/bag might be beneficial. Most gyms now have foam rollers for their members to use, so bringing the GoRoll to the gym wouldn’t be necessary. However, locking your GoRoll on the sidelines while you run around a track or shoot hoops makes more sense.

So overall, I found this product effective at foam rolling, but I thought the circumference was a bit too large. It can be an effective carrier if you don’t need to carry too much stuff and if you’re not going to the gym. Thanks to GoRoll and the GoRoll team for letting me test out their product.

For more information, check out https://goroll.com.

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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