5 Stretches to do every day

Stretching is CRUCIAL to keep your body moving and active. Let’s be honest you don’t to move or exercise if you are achy and stiff. Here are my top 5 stretches to do EVERY DAY. While it important to incorporate different stretches, if I had to narrow it down – these 5 would be the winners!

  1. Towel Stretch – Focus: Hamstrings 
    • Using a towel make a U shape and place your foot in the middle of towel. Lay on your back bring leg up and pull on either side of towel pulling toes towards your face.
      • Hold this for about 10 seconds, release for 10, then 20, release for 10, then 30 and release for 10. Repeat on other leg.
      • Bonus stretch – You can also you go to a glute figure 4 stretch here too!
  2. Frog stretch – Focus: Hips
    • Start on all fours then widen your legs so the floor is pressing them open. Sink back into your hips and fold head toward arms.
      • Hold this for 30 seconds, release for 10, then 45 seconds, release for 10, then 60 seconds and release for 10.
  3. Glute Bridges
    • Lay on your back and keep feet close to glutes. Drive hips up high squeezing your glutes the whole way especially at the top to of the move. 
      • Do 8-10 reps and then hold for 5 seconds – repeat 3x 
  4. Super[Wo]mans
    • Lay on you stomach extend arms over head, with thumbs up lift legs and upper body off floor. Squeeze back, glute and hamstrings to lift limbs as high as you can. Hold for a second then back down. 
      • To get a little add a lat pulldown at the top of the stretch
  5. Hip Flexor Stretch
    • Keeping a 90 degree ankle push the leg on the ground forward by tucking the hips forward. Don’t lean forward creating a larger than 90 degree angle that can put pressure on low back. What you may do during yoga a yoga flow is different this stretch. Take 3 full breaths in through nose and out your mouth trying to empty lungs completely! 

Why stretch?? Stretching helps with so many things and mainly flexibility. Stretching allows you maintain full range of motion. You to keep your muscles long and loose and ready to react for any load you put on your body. Stretching can also improve posture, pain, soreness and improve performance. 

Want more? Shoot me an email and I’ll be happy to get you started!

You don’t know who’s watching

Updated: August 2nd 2020

Working out is apart of my daily routine. I’ll go train clients at my boot camp (click here for info on that) and pre-covid I’d slide into the office at least Tuesday and Thursdays  and work at my other job at Fox Sports Southwest. I’d always get up and workout in my garage those days. My life was set up where my workout is a part of the day. It’s built in. It does help I have equipment in my garage but honestly you don’t need much to get a good workout! Through two pregnancies my schedule and workouts didn’t change much. Of course the intensity changed but I was consistent.

One minute of exercise is more than zero.

I want my kids to see how much I value my health, physical fitness and mental fitness. They will grow up seeing my work ethic and my lifestyle.  I want to live as long as I can to see them have kids and their kids have kids! So I take care of myself, eat well, sleep enough and have fun.

Here is a simple workout format you can use and incorporate ANY body weight exercise in.

Exercise 1 & 2 10 reps of both then-8 reps of both-6-4-2 (run, jump rope, high knees)2-4-6-8-10

Example exercises:

Squats & Pushups – run .25 miles

Lunges & Tricep Dips – 100 jump ropes

Superman pulls & Straight leg situps – 100 High knee

If you have dumbbells you can add different moves and modify as you wish! It doesn’t have to be complicated!

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Family Fun for a Good Cause!

ImageJoin us on Saturday, November 1, 9:00 a.m. at Bluemont Park located at 329 N. Manchester St. Arlington, VA 22203 for a Family Fun Run and Dog Walk all to support Paws2Care. The organization helps children battling cancer, children with special needs and children of wounded warriors.

Beamer the Therapy Dog is on the Nationally Certified Pet Partners Therapy Team. He visits children in hospitals offering some fun and laughs! Come out and support this wonderful cause and get your whole family moving! It’s a win win! Don’t miss it!

CLICK HERE to Register today!!

 

Here is Beamer with some of his friends!

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