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!

It’s summertime, remember to stretch!

With summer time around the corner, many people will begin a new workout regime or take their current one up a notch.

With the increased work load on your body it is important to stretch. Your body is only going to perform if you take care of it. And let’s face it, if running, lifting, moving hurts you aren’t going to do it.

Fitness isn’t a once in a while thing it’s a continue processed full of ebbs and flows. Take your victories in stride and your struggles with grace. Just stick with it.

Here are some hip stretches that will help keep your body healthy and ready to go, no matter what you throw at it!

HIP STRETCHES

 

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!

thought about quitting3

 

 

 

 

February is Heart Awareness Month!

healthy-heart

In honor of Heart Awareness Month – thought I’d give you five ways to keep your heart healthy!

Just like any muscle the more you work it out, the stronger it gets and the same goes for you heart. When you exercise regularly, your heart can recover faster after your heart rate is up from an activity.

Here are five exercises for your heart:

1) Swimming: The effect of immersing one’s body in water itself reduces stress. Swimming enables one to use the muscles in one’s body that might never be used otherwise. It can lead to a host of other benefits, such as:

• Reduced heart rate
• Improved breathing
• Improved circulation
• Better blood pressure
• Weight control, etc.

2) Cycling: To counter the sedentary lifestyle of an individual, cycling is a healthy and low-impact exercise. It can be enjoyed by all ages and it gives the heart, blood vessels and lungs a good workout. Regular cycling reduces the risk of health problems such as stroke, heart attack, etc.

3) Brisk walking: It is said that every step an individual takes is a part of their journey to good heart health. Brisk walking increases the heart rate. Regular brisk walking can reduce the risk of a heart attack, lower LDL (bad) cholesterol, and raise (good) HDL cholesterol, lower blood pressure, help manage weight, and improve one’s mood.

4) Running: Running can build up the fitness and endurance of the heart. It can also reduce the fat content surrounding the heart and inside the blood vessels. Running provides long term strength training to the heart, which helps in maintaining and increasing the fitness level of the heart.

5) Aerobics: Aerobics helps the heart muscles become stronger due to exercise, which makes it pump more efficiently. Therefore, one’s resting heart rate is reduced and the heart does not need to work as hard. It needs added oxygen to be pushed through the body to one’s muscles, and the heart being one of the biggest and hardest working muscles, benefits the most from this.

Be sure to take care of your heart – it’s the only one you got!

Congenital Heart Defects are the #1 killer of all children, more than all childhood cancers combined, yet the research is grossly underfunded. 1 in 5 children with a CHD will not make it to their first birthday. My friend’s baby, Luca was that 1 in 5. If you would like to donate to help those with heart conditions I encourage you to visit Hopeful Hearts.

Reference here – www.healthmeup.com