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!

August Abs MTFF plank challenge

Hey hey – are you up for a challenge?
Each day in August I’ll post a plank variation with directions on what to do. Get your summer abs and tighten up your core with me!  #MTFFplank so I can follow along with you!

Welllll since today is August 1, let’s get started!

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DAY 1 #MTFFplank is the high plank.

Form is key to make planks effective. Shoulders over wrists, hips square and in a straight line with your spine. SQUEEZE your belly button to the spine and spread weight evenly through hands and feet. Keep a neutral neck don’t look down or up.

Now how long can you hold it?
× Beginner – If you are new to planks start off with 10 seconds on and off for a minute repeat 3x

× Intermediate try holding 30-45 seconds rest 30-15 secs and repeat 3x

× Advanced try holding for 60 seconds, rest 10 seconds and increase 70 seconds on, 20 seconds rest and 80 seconds on, 30 seconds off and 90 seconds on, yes 4x – you’re advanced right?

× Pro do a max hold – hold til you can’t hold any more!

We are just getting started – challenge a friend and get your #augustabs with me! Be sure to #MTFFplank so I can follow you!

Start today! Email maketimforfit@gmail.com for your personalized workout program!

Move of the Day – Bent Over T-Bar Row

I love working my back in different ways. There is the T-Bar machine so it’s really preference because that will get a great workout as well. I like using this set up because I can easily change grips. In the picture I’m using a rope attachment from the cable machines but there are many other ways to do similar moves. You could use a triangle grip attachment or a wide bar attachment or you could place your hands close together and make a more narrow row – the possibilities are endless. I like using the rope attachment because it really engaging not only my back and glutes to keep my back straight and supported but also by biceps are flexed during the move. Be smart when lifting up weight for back exercise – you need to use your legs to get into the proper form – improper form can lead to injury and you won’t be lifting anything for a while!
Try doing this at a weight you can get 10-12 reps for 4 sets!

BentOverRow-withBar