I have this one:

http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=pd_sbs_sg_ef_1

It's really dense and it actually hurts a bit when I use it but afterward I feel almost like I've had a massage...kind of amazing!

Foam roller is great, whoever invented it must be....rolling in the dough. I didn't need it until i was 40 too or maybe i understood my body better as I aged.

In addition to the foam roller, I like using a tennis ball or a softball to roll especially the hip flexor area to really dig into the tight areas. Softball works well to get to the psoas muscle which extends all the way to stomach. The piriformis muscle seems to be always tight for me and by using a tennis ball or lacrosse ball it helps loosen it up or lengthen the muscle.

Anonymous wrote:Foam roller tip: if rolling out your butt area, try crossing your legs. so if you're rolling the right glute area, cross your right leg so that your right ankle is on your left knee. It makes the muscles pop out more so you can really dig in there. (can be painful - but a good pain!)

I never needed the foam roller until I hit 40, and now I can't live without it. I use it for glutes, hips and thighs, and use "the stick" (a runner thing) for calves.

OP here. Can you please post a link to the type of foam roller you use? I've found everything from pool noodle size to fat tree trunk size.

Foam roller tip: if rolling out your butt area, try crossing your legs. so if you're rolling the right glute area, cross your right leg so that your right ankle is on your left knee. It makes the muscles pop out more so you can really dig in there. (can be painful - but a good pain!)

I never needed the foam roller until I hit 40, and now I can't live without it. I use it for glutes, hips and thighs, and use "the stick" (a runner thing) for calves.

Power yoga can give you some of the benefits of weight-lifting without weights. A good yoga practice has lots of pushups (plank to chataranga), squats (awkward chair pose), etc. I do both weights and yoga, plus cardio, but I think you could be in decent shape just doing yoga and cardio.

I lay with my back on it, cross my arms on my chest and roll back and forth...very easy

Still stuck on the foam rolling topic -- I've just never heard of it before! I Googled it and they look like large pool noodles. You lay them on the ground and then roll your various muscles over top? How do you do your back?

I would recommend 2-3 sessions with a personal trainer tell him/her upfront that you are hiring her/him to come up with an at-home weight routine. You can also get DVDs from Jillian Micheals or any other trainer that understands the value if weights ove cardio. If you go the Jilian route, you need 5 and 10 lb weights. Also, friend Natalie Jill or One Fit Widow on FBp