I’m sure you’ve heard that you should stretch after a workout, some of you may
have even heard that you should stretch before a workout. You should stretch after your muscles are already warm due to increasing your blood circulation. Stretching can take place during
exercises such as yoga or pilates once you are already warm. It is also important to
make sure you stretch AFTER every workout. If you don’t stretch after a workout your
muscles will tighten up and lead to muscular fatigue and soreness, especially if you are new to a fitness routine.
It is recommended to do dynamic (active/ moving) stretching before you do your workout to
get your muscles properly warmed up and ready so you don’t injure yourself. Dynamic
stretches can include but not limited to, high knees, butt kickers, jump and jacks, walking
lunges, grapevine, squats, pushups, etc. It is completely okay to stretch during a workout as
The type of stretching you should do after a workout is static (stationary) stretching. Some
examples of static stretching are quadricep stretch, hamstring stretch, trunk rotation, shoulder
stretch, abdominal stretch, groin stretch and low back stretch. These are good for more
muscular cooldown and to prevent muscular fatigue and overall flexibility.
Static stretching is beneficial before you go to bed, after you wake up and when cooling down after a workout. It is also highly recommended to stretch when you get up in the morning. Doing this can help
you start you day with more energy and increase blood flow circulation. Stretching not only
helps with starting your day off right and reducing your risk for injury in the morning, it also can
help improve your concentration with the blood flow to your brain. Most people unconsciously
stretch either before they fall asleep, after they wake up, or both. There can be benefits to
stretching at all those times like to to help lower back aches and pains which is very
abundant in Americans.
Stretching can improve the mind and body!
Getting back into your workout routine can be intimidating. We often feel guilty that we’ve taken time off or we hesitate to start again because we know how hard the work that needs to be done is. The truth is, we all fall off sometimes, the most important thing is getting started again. You need a plan, a simple one. These are my favorite tips to get started again.
1. Reach out to a trainer. It is your trainers job to help and support you. Plus, if you reach out, you are putting them in charge. If you have a trainer or accountability partner you are less likely to miss your next sweat session.
2.Think of your “why”, your BIG why. Thinking about swimsuit season can be motivating but only for a short time. Spend some time thinking about why you really want to get healthy. Is it to be stronger, have more energy, have a longer life with loved ones? That’s the stuff that will keep you motivated. If I think of heading to the gym or heading to the doctor (high blood pressure, diabetes) I’ll pick the gym every time.
3.Set a new goal. Think about when you started working out, wasn’t it exciting? You could feel and see all these positive changes happening. After time working out just becomes a habit (which is a good thing) but sometimes we need to make it exciting again. Setting a new goal is great for that.
4.Write your goal everywhere. Put it on post-its in the car, office, and fridge. Seeing a constant reminder will help keep you motivated to hit those goals.
Remember, you are worth it! So what, you lost motivation, you can find it again. You are strong and have everything it takes to keep your body in the best shape it can be in. You’ve done it before and can do it again.
Everyone seems to have a favorite app when it comes to fitness. Your favorite fitness app may be as simple as counting your calories or far more complex. Apps approach a wide variety of fitness needs and are becoming more prevalent as a partner to help you achieve your best. There are apps that estimate the number of calories you’re burning as you exercise. These can prove to be quite motivating. As you watch the calories burned grow, it gives you incentive to do just one more set of exercises or push a little harder.
Heart rate monitors work better if you have an app to interpret the information.
Some workouts are geared specifically to raising your heart rate. A monitor alone is good enough for that. However, when you want to track the statistics of your workout, an app that collects the information and tracks the heart rate, time and other factors in your workout, you’ll be able to get the benefit of the monitor, plus information that will show you your progress. Other apps track your workouts and gives you feed back on your progress.
Logging in your food intake or help with dietary needs.
If you’re having problems shedding those extra pounds or learning the healthiest foods to eat, you can benefit from apps that give you the information, make dietary suggestions or just log in your calorie intake. While some people are very aware of how to eat healthier, there are also people just starting a healthy diet. The apps to log in your food intake can help them identify areas where they can save calories by making just a few substitutions or planning healthy snacks for those times when you’re tempted.
Some apps can be a workout partner.
Yes, there are even apps that count reps and talk you through an exercise routine. These are great for anyone that can’t make it to the gym frequently. They keep you honest and keep you focused on your routine. While the app won’t be able to see your form and correct it if necessary, it can give you a visual to refer to when you want a little refreshing or are learning something new. There’s nothing like a human trainer to provide the motivation, education and information you need, but the trainer types of apps are a good supplement and can help when you’re working out on your own.
Get apps for music to go with the pace of your workout. You won’t have to search through your playlist to find the right music for every type of exercising.
Be accountable. There are apps to help you be more accountable by logging in your training time.
Check your overall fitness when you log information into some types of apps. Health apps allow you to put in your weight, height, blood pressure and other information and they give you feedback on diet and exercising.
Make your workout a game or competition. Some apps will pit you against other users, while other apps turn your workout into a game, allowing you to unlock the next exercise once you’ve completed the requirements.
Everyone is talking about New Years Resolutions and goals, but how do you make sure to stick to those resolutions and hit those goals. Change your HABITS!
Your life today is essentially the sum of your habits. How in shape are you? A result of your habits. How happy or unhappy are you? A result of your habits. How successful are you? A result of your habits.
So, great habits lead to a great life. How can we change our habits? It really takes making a plan. I know it’s easy to think you can just will yourself to new habits, but turns out our will power is not that great. Set yourself up with a great framework to start changing your habits today!
The 3 R’s of habit formation:
- REMINDER – The cue or trigger that starts the habit.
- ROUTINE – The action you take.
- REWARD – The benefit you get from doing the habit.
For example, think about driving your car. The reminder is that the light turns green, the routine is that you drive through the intersection, and the reward is that you are closer to your destination. That is so ingrained in us that we don’t think of it as a habit, but it is. I want you to start with something that simple.
I’ll share my personal example. I wanted to start my day with water instead of coffee. So instead of setting the timer on my old coffee pot, I got out the Kurig and put a glass right next to it. Now instead of waking up to coffee, I have to pause, push the button and wait the 60 secs it takes to make my coffee. The glass is my reminder. Every time I go to make my morning coffee I see the glass and it triggers me to drink my water. I mean, I’m standing there anyway waiting for the coffee to brew. Think of an easy reminder, the glass is mine. My routine is drinking the water and my reward is that my pee doesn’t stink. 🙂 And a whole lot of other health benefits that come from staying hydrated!
I would love to hear what new habits you want to start in 2017! What will your reminder be? Share in the comments!
When you’re working out alone, it can be cumbersome, boring and lack motivation. That’s why you should have the benefit of others to help you get into shape. Working out with someone else, whether it’s a workout partner or personal trainer, makes it more enjoyable. That’s why I tell all my clients we can rock 2017 together to get you in the best shape possible. I’ll assess your fitness level, learn your goals and any special needs then create a program to help you reach your fitness goal fastest and safest. While it won’t be a cakewalk, it can be fun!
Rock your exercise program.
Core training can help you lose weight faster, just as strength does. But it’s more about overall fitness and enjoying what you do, while feeling your best. That’s why I create a program that includes all types of training. You’ll gain flexibility, strength, endurance and balance as you tone up and lose weight. It can be fun. I’ll keep it varied for a couple of reasons. The first is to combat the gym boredom that can end a workout program. The second is to prevent body efficiency that leads to plateauing.
Learn how to make better choices when it comes to food.
Eating healthier isn’t dieting. Dieting restricts you and often leaves you hungry. Eating healthier can actually be fun. You’ll be amazed at how good healthy food tastes and there’s no counting calories—even though they do count. Instead, you’ll learn how to make substitutions, eat whole foods or those closer to whole and even plan for mid meal snacks. When you learn how to eat healthy, you’ll be able to eat anywhere. You’ll be amazed at how good it tastes and how much fun it is to make every meal tasty and nutritious.
It’s more than just working out that will make you feel fantastic, it’s living every day to its fullest. As you become fitter, you’ll start being more active outside of the gym and take on new sports and activities that are fun as they burn calories. It makes life more enjoyable and can open new doors to great adventures.
Build your endurance and have fun with your family. If you’re too tired to enjoy a full day with the kids or grand kids, working together we can change that.
Become the best possible you. Exercise won’t make you a better person, but it will make you feel good and that reflects to everyone around you. You’ll be amazed at how much you and those around you like the new you.
Avoid injury and help to mend old ones with the right type of exercise. Exercise can loosen tight muscles, help eliminate pain and replace the pain meds on the shelf. You’ll start to feel great as your pain subsides.
Be proud of the new you. As you start to get fitter, not only will you have better posture to look more confident, you’ll feel more confident and in charge, too.
If you’re rinsing down a healthy meal with a bottle of soda, you’re probably wondering why you aren’t losing weight or even feeling better. You’re forgetting the negative impact of soda, not only on your weight loss program, but also on your overall healthy eating. Even diet soda doesn’t help. It still impacts your health in a bad way. For starters, many of the sugar substitutes are actually worse for you than sugar. Aspartame, for instance has been linked to many different health problems from diabetes to brain tumors. It changes to methanol when it’s warm and then breaks down further to formic acid and formaldehyde. If that doesn’t scare you, consider that it not only increases the risk for metabolic syndrome, it can cause belly fat, increase cholesterol and raise your blood sugar.
Non-diet soft drinks contain loads of sugar.
Whether you call it a soft drink, pop or soda, it’s all the same. It’s sugary colored water that’s carbonated and consumed almost as much as water itself. One can of pop has ten tablespoons of sugar. You would never consider eating sugar directly out of the bowl, but when you drink soda, your body can’t tell the difference. It raises your body’s sugar level, which in turn raises the level of insulin and then causes a drop as quickly as it caused an increase in energy. Not only can it lead to weight gain, but also diabetes and other health issues.
Avoid the phosphoric acid of soft drinks.
Lots of foods contain phosphorous, even healthy foods. In fact, a good balance between calcium and phosphorous is important to good health. It’s in foods you normally consider healthy, such as nuts, shellfish and cheese. It’s in lean meats for those who are omnivores or carnivores and beans and lentils for vegetarians. When you have the right amount of phosphorous it keeps the cells functioning, regulates calcium for the creation of strong bones and teeth and helps provide energy. Lack of phosphorous can lead to loss of appetite, rickets, weakened immune system and lower appetite. Too much phosphorous leaches calcium from bones and teeth, puts it in the blood stream where it calcifies in internal organs. Pop/soda, contains phosphoric acid your body doesn’t need, since there’s seldom a deficiency. Eliminating it from your diet may be all it takes to balance your body back to homeostasis.
You’ll get dehydrated from drinking soda.
That’s right! Drinking something can actually cause dehydration. Soda contains caffeine, sodium and has a high sugar content. All three of those can aid in causing dehydration. The more you drink, the more you face the potential for chronic dehydration.
High fructose corn syrup seems to be in everything and soda is on that list. There are many different studies that show high fructose corn syrup fails to trigger the satiety hormone, so you keep on eating and putting on weight.
Take care of your teeth by avoiding pop. Soda is one of the leading causes of tooth decay.
Talk about empty calories, even if there’s just one calorie, it has no redeeming qualities and doesn’t benefit your health.
Pop can cause increased risk of diabetes, heart disease, kidney disease and other serious conditions. By substituting water for pop, you could save thousands of calories a year and lower your risk of these diseases.
Holiday cash burning a hole in your pocket? Now is the time to buy some new fitness gear! Rather you are a total newbie starting fresh in the new year or a veteran, stock your gym bag up now with great gear to enhance your workout and look good while getting fit. 2017 is going to be your best year yet!!
Hidrate – Drink your water! Sometimes drinking more water is all we need to feel energized and brighten our mood. Hidrate Spark 2.0 smart water bottle will keep track of how much you drink and help you meet your daily hydration goal. Check out their website here.
7.2 Protein Powder – We love this one so much, we stock it. Ask a coach if you need help.
This Great Tasting Vegan Shake is the foundation of your alkaline lifestyle. This proprietary formula is an excellent high quality, low carbohydrate protein source. This easy to digest formula is high in fiber and provides an extensive array of naturally occurring amino acids, the building blocks of protein. This low glycemic, high performance vegetarian superfood assists your body in burning fat and becoming alkaline all at the same time.
Fit Four Gloves – Keep your hands protected (and pretty too)
Gripper – Callus Guard fitness glove is designed to maximize your grip and mobility on and off the bar. The palm of the Gripper is layered with an anti-slip silicone to maximize grip. The silicone on the palm is patterned in a honeycomb design to ensure that the glove will flex freely and conform to any surface, maximizing mobility. The top of the hand on the Gripper is tailored from breathable lycra material to keep your hands cool. Check them out here.
Rx Gear Jump Rope – So smooth, make jumping rope fun again!
Rx Jump Ropes have been the industry standard for functional fitness over the last four years. Rx Jump Ropes are custom sized to each individual athlete’s height and offers five different cable variations to support multiple tempo and resistance levels. Get them here.
Nike Sculpt Leggings – Full coverage and makes the booty look good!
Zoned compression helps provide muscle support where needed. Tilted high-rise waistband helps increase core awareness coverage. Seamless construction minimizes distractions. Visit Nike Sculpt here.
Lululemon Leggings – These will last forever.
Stay focused in these run tights that were designed with bonded seams to eliminate chafe and distractions. You can store your cards and keys in the secure back pocket and flip the hem to reveal reflective details that help keep you on the radar when you’re out for a run in the evening. Hugged sensation, great support, four-way stretch, breathable—you’ll love them. Check out the options here.
If you worked your booty off–both figuratively and literally—during the last few months, don’t throw away all your hard work when you go on holiday. You need to remember your fitness routine on vacation. There are some easy ways to keep up the good work and stay fit, while still enjoying the time away from home. Not all progress has to be made at the gym. Here are some ideas to use at holiday time or all year around to stay in shape when you’re not at home, without cutting into your family time.
Plan something active.
This can be a great way to get the family involved and not miss a beat with your exercise program. Check out the location and see if there’s something you can do that will be fun for everyone, but still provide plenty of activity. Riding bikes through a local nature preserve, taking a hike or even going skiing, swimming or scuba diving might be a few of the activities everyone will enjoy. Sightseeing on foot is another great way to get your exercise and still not miss vacation time with the family.
Check out the hotel facilities.
Today, many hotels have workout facilities available. If you take a few minutes to find one before you go, you can get up early, workout and be ready for the day without skipping a beat. You’ll be able to stick with your exercise program and have the rest of the day with the family and lounge around without guilt. Sometimes just taking a few minutes to plan is all it takes. Ask your trainer for a routine that doesn’t require any equipment and workout in your room in the morning.
Don’t forget about eating healthy too.
Check out the restaurants in the area before you leave for your trip and plan your meals ahead. While you can get a healthy meal almost anywhere if you’re careful, it’s easier when you know the menu ahead of time. Many restaurants have an online menu…which also includes prices, so you won’t be surprised there. Remember, you can still eat some of the rich desserts, just don’t do it at every meal. Make an agreement with a spouse or family member to split a dessert so you get a few bites and they get the rest of it.
Watch out for alcohol. Those adorable umbrella drinks may be delicious, but they’re also packed with calories. If you want a drink, stick to one a day and go with water the rest of the time.
If you can’t get your entire workout, at least do some of it. Something is better than nothing. Maybe you workout an hour. On vacation, if you can get in at least a half hour, it’s better than nothing.
Spread out your workout time. Walking an hour at a brisk pace may be difficult to fit in, but doing 4 sessions of 15 minutes throughout the day or using exercise bands for a half hour in the room and hiking the rest of the hour might be a solution.
Have fun. No matter what you do to stay active, enjoy it. Take a dip in the pool and splash with the kids, enjoy a long walk in a petting zoo or go hiking through a wildlife preserve. Even hike window shopping at a huge mall can be a great exercise, especially if you enjoy it.
The holidays are here, it’s the most wonderful time of the year, but it’s also a season of excuses. It’s never difficult to make excuses for why you can’t do something, but add in the hustle and bustle of the holiday season and we can make an excuse for everything. But, what does that get you in the long run? Disappointment, anger, sadness, embarrassment… The thing about excuses is they don’t get you anywhere. So, let’s keep moving forward this holiday season. Get a head start on your new years resolution and stop making excuses.
- No one has time, you have to make time. If it is important to you, you will make time. A 30 minute workout is about 2% of your day. Make it happen.
- Are you interested in being healthy or committed to being healthy. There is a big difference. If you are interested, you will do it when it’s convenient. If you are committed, you will accept no excuses.
- You have two options, you can make progress or make excuses. You are in control of your life, no one can do this for you. Sometimes it’s about calling yourself out on your excuses, you can do it!
- Think about more than just the moment you’re in. Do you want long term joy, or immediate joy? The donut is only good while your eating it. You body looking and feeling they way you want it, is long term joy. You health is long term joy.
So, stop make excuses. Live the life you want this holiday season. Use your time for the things that are important to you, friends, family, health, whatever that looks like for you.
It’s time to take action. No excuses November!