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

 

Get fit while watching your favorite sports!

With the NFL in full swing and MLB playoffs heating up don’t forget about your health! Watch all the games you want but get fit while doing it! 👊💪

So put the pizza and beers down 🍕🍕 🍻🍻 and do these workouts with friends, family and kids!

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There’s always time to make to for fit!

Go O’s and Redskins!

Yes, I do

I got married in July and like most women wanted to make sure everything looked perfect.  I take a lot of pride in my physique because I work and have worked really hard to stay in shape over the years. I played sports in high school and I stay really active in college. It was post college I really began to learn more and more about fitness. The time was right when I moved to Texas to take a personal training course so it was about 5 months after I got my certification I got engaged and about 6 months after that, the big day. My personal motto is if you stay in shape you’ll never need to “get” into shape. I like to keep active so I don’t have to do any crazy diets or 2-a-days to get bikini ready, class reunion ready or in this case wedding ready.

I did want to target certain areas, mainly my arms and back. I’ll post some of my wedding workouts and moves I found most effective!

Check back for wedding workouts plus anything and everything fitness.

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Photo: Ian Sbalcio

What causes leg cramps?

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With a lot of talk about LeBron James cramping up in the 4th quarter of Game 1 of the NBA Finals, thought I’d share why this happens.

First off, when you run on treadmill versus running outside; outside whether it’s hot or cold it’s harder on your body because you are dealing with the elements. Playing summer basketball or playing inside during winter, the temperature and conditions of the air have an effect on how the body reacts and recovers.

Every other game played this season was played in an air conditioned building. With the A.C. breaking in the At&t center the temperature on the court soared to over 90 degrees. Since players weren’t acclimated to the heat their bodies responded in different ways.

When playing a sport your body uses electrolytes to fuel your muscles. Your body sweats to cool off trying to keep your body temperature close to it’s normal level. Sweat contains sodium, calcium, and potassium which is essential for your body and muscles to functions.

So any other game James’ body has no problem keeping cool and staying hydrated with the air temperature in the 70s. The hot air temperature of the At&t Center caused him to use up -sweat out – all his electrolytes. When stressed the body uses the “reserves” for the heart and organs so the muscles don’t get any of the fuel they need to function properly – so muscles cramp.

It’s also important to note that because of James’ size and low body fat he needs even more electrolytes and hydration. Having lower body makes any athlete more liking to cramp because once you burn the fuel you’re body goes to the burn fat since most professional athletes are very low on body fat they need to keep hydrating and refuelling.

Think of it like James’ is a Tahoe with the gas tank the size of a corolla, big car that needs to refuel because there gas tank can empty quickly since a big body is using up the fuel at a rapid rate.

There’s no way anyone could have planned for the air conditioning to malfunction. Tony Parker said he was used to playing overseas in similar conditions so his body had been acclimated to it over time.

I have no doubt if the A.C. hadn’t stopped working James’ body would have been able to stay cool enough for him too refuel.

Point is: It’s important be aware of the elements and air conditions and to stay properly hydrated! Always keep your body fueled with the right stuff when playing sports or exercising.

Reference: http://www.slate.com