GR_Football-23

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):

Features BLK3

Misc BLK3

Vert BLK1

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.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could  benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

As Seen On: