Foam rollers are almost used daily to keep the muscles loosened. I have my calves, quads and hams under control, but the IT band on one side is a tough one for me. It is better, but I have to keep at it with the roller, otherwise my knee hurts.
The best time for me to use the roller is before and after a run. It feels great first thing in the morning, but not as necessary.
to see you on my blog about the Good vs. The Ugly! I was petrified upping my calories in maintenance, and I have gotten a bit to comfortable with the increase in calories. I need to make adjustments, and I am finding that it is ok.
Looking back, I think I would add just small caloric increases over a few weeks to see where I might "plateau." Now I am scaling back, and I am not sure where to stop.