Stretching

Though often neglected, stretching is of infinite importance to the exerciser. The older one gets, the more important it becomes. Stretching has been shown to improve everything from flexibility to blood pressure to recovery time. So, why do so many neglect this most brief and simple portion of their workout?

In short, TIME! Most participants are guilty of saying, “I’ll have to leave before we stretch because….” or simply slipping out the back of class. Let us encourage you to never neglect your stretch.No matter who you are, you can benefit from stretching. If you lift weights, you should spot stretch between lifts to elongate muscles, prevent soreness and injury, and improve circulation. For stretches between exercises, holding a mere 15-20 seconds is sufficient, this is called stretching for recovery. After cardio or at the end of a lifting session, a more complete stretching routine is in order to improve flexibility. The most effective stretches begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back after leg day or cardio; upper back, chest, shoulders, biceps and triceps on upper body days or after swimming or racquet sports. Of course, so long as your muscles are warm when you stretch, it is better to stretch too many muscles than too few. Hold end of workout stretches for 30-60 seconds each.

Don’t wear a watch? No problem…sing “Happy Birthday” or your ABC’s through twice…that’s about the right amount of time to hold a stretch. A stretch is the mindful lengthening off a muscle. Being aware and making sure not to hold your breath while stretching is important since the blood and oxygen need to work together to ensure recovery in the muscle. Between exercises and after exercise are both appropriate times to stretch.

Never stretch BEFORE warming up. Wait at least 3-5 minutes after you begin warming up and/or working out before you stretch. Stretching a cold muscle can actually increase your risk of injury. Also, avoid “locking” joints. Make sure there is a slight bend in the knee or elbow for the duration of the stretch. Otherwise, you risk taking the focus of the muscle and placing it in the joint. Stretching is supposed to protect your joints by allowing for full range of motion by loosening stiff muscles.Please, find a place out of the way when you stretch. Avoid walkways between pieces of equipment, high traffic areas, the railing of the track, and remaining on the piece of equipment.

In these locations you will feel rushed, conspicuous, and maybe even choose to end stretching early just to avoid the stares of others. Move to the side of the track, the grass, an empty room, or a designated stretching area.Stretching provides the opportunity to return the muscle to its original pre-workout length. Lifting and training cause our muscles to respond by contracting and sometimes becoming engorged with blood. Stretching has been shown to alleviate the stress this causes within the muscle and the joint. It further reduces the likelihood of injury and soreness by releasing the pooled blood, lengthening tired fibers, and allowing re-oxygenation of the muscle.

When stretching between exercises, stretch the muscle you just worked. After bench press, stretch your chest. After squats stretch quads, glutes, and hamstrings, etc. For post-workout stretching, work from large to small muscles and hold for 30-60 seconds. Glutes, low back, hamstrings, quadriceps first; then upper back, hip flexors, calves, chest, shoulders, triceps, and biceps, for example. Stretch your neck as well but VERY GENTLY. Never put pressure on the neck and never “roll” your head to the back. Put an ear on the same-side shoulder, roll forward placing chin to chest, and then repeat the ear to shoulder on the other side.For your own health and safety, add a brief stretch to each workout. You will find you feel more relaxed both mentally and physically. You will also find that you are injured less often and seem to recover from bouts of exercise more quickly.

If you start seeing results from stretching, you might want to check out Yoga or Pilates once a week for a more complete, invigorating option! If you are new to stretching or worry about your technique, find a group fitness instructor or personal trainer in your facility to walk you through a routine. Now you know!

Sugar Substitutes...

Check out this great article regarding sugar substitutes.
www.cbn.com/CBNnews/467963.aspx

What's the answer...

My Choice for Freedom

Freedom is a choice, and each choice that I make brings me closer to the freedom....GO! in order to go there, you must leave where you are...

Choose Forgiveness over anger
Above all things have intense and unfailing love for one another, for love covers a multitude of sins {forgives and disregards the offenses of others} 1 Peter 4:8. (-Joyce Meyer)

I never really know what to blog about, so here I go. Today was beautiful! I absolutely love this time of year because the trees are ripe in a sense. They've reached their full color and today the sun shined in all the right places. My usual commute from the gym is comprised of dodging 'lunch-breakers' rushing to and from meetings, errands and lunch stops and a few glimpses of the casual coasters trying to avoid being pulled over on the hotspots by County PD. But today, no dodgers, no coasters, just a smooth stroll down a burnt orange tree trimmed street. Sometimes I'll crank oldies, others my soul needs lifted so I tune into the local bible talk radio but today I rolled down the window and just listened. It was cool! That was natures music. I know, it's corny but it's my experience so I'm keeping it.

New Fitness Guidelines..

7 Tips From Uncle Sam's New Fitness Guidelines

October 09, 2008 11:47 AM ET Katherine Hobson Permanent Link Print

(Corrected on 10/10/08: An earlier version of this blog incorrectly reported the year in which Paula Radcliffe won the New York City Marathon after giving birth months before. It was 2007.)

The U.S. government's overall recommendations for physical activity announced earlier this week aren't terribly earth-shattering: Exercise moderately for 150 minutes a week and strength-train twice a week, and you'll reap substantial health benefits. (I wrote several years ago that the surgeon general and other groups such as the American College of Sports Medicine were already offering that same basic prescription.) But the new report is comprehensive, and in the details there are some tidbits that you might have missed.

1. The government endorses tree-climbing for kids. Kids and teens are encouraged to get an hour of physical activity every day, including bone- and muscle-building exercise at least three times a week. What does that mean? Muscle-building exercises force the muscles to work harder than simply tossing a ball back and forth with a friend. That doesn't mean kids necessarily have to hit the gym (though that's an option); the government says that tug of war, tree-climbing, and the monkey bars all count. Exercises that build bones require impact with the ground; anything involving jumping around should be fine.

2. If you don't have a lot of time, you can work harder for shorter periods. Moderate exercise includes things like brisk walking, doubles tennis, and biking slower than 10 mph. But the government says that you can cut that 150 minutes per week in half if you amp it up with more vigorous exercise: running, singles tennis, an aerobics class, or hiking uphill, to name a few examples. Just be sure to keep every session at least 10 minutes long, and you're set with 75 minutes a week. (I wrote earlier this year about other ways to cut your workout time.)

3. If you're older, watch your balance. Older adults are advised to get the same 150 minutes plus strength training as everyone else, health and chronic conditions permitting. But they should also do exercises specifically to guard against falls, which can lead to broken hips and other bones. Here are some ways to guard against falling, including a few sample exercises.

4. Pregnant women can follow Paula Radcliffe's example. The 2007 women's New York City Marathon champ (and world-record holder) trained until the day before she went into labor with her daughter and started up again two weeks after the birth. As many have already advised, the government says that highly active women can keep working out during pregnancy, as long as they stay healthy and talk over their routine with their healthcare provider.

5. Some people may benefit from even more exercise. Type 2 diabetics reap a lot of heart benefits from that 150-minute prescription, but they get even more if they move closer to 300 minutes a week. That's still fewer than 45 minutes a day. Getting more exercise brings more benefits for everyone else, too, especially if you're trying to keep your weight under control.

6. If you have special concerns, talk to your doc, but don't expect a free pass. Very few people have a valid excuse for not exercising. Indeed, the government says cancer survivors, people with arthritis, stroke victims, those with Parkinson's disease, and the mentally ill, among others, all benefit from exercise. Physical disabilities and chronic diseases and conditions may alter how you work out, but it's almost always still a good idea. Talk to your doctor about how to exercise safely.

7. It's good for your brain, too. The government says there's strong evidence that in addition to the laundry list of other health benefits exercise provides (including a lower risk of cancer, heart disease, type 2 diabetes, and breast and colon cancers), it's helpful in ameliorating depression and cognitive function.

Balance

In everything that I do, let it be pleasing to the Lord.

I read a blog today that said 50% of the people that are reading my blog will hate me, 50% of the people will love me. Either way, I'm just going to be me. I can be the best trainer that God has positioned me to be and through that I will help the people that chose to receive what I am giving. I can't be what I am not, I will not be what I'm not, I can be who I am and who I am becoming.

I realized that I'm in the lives of certain people for a season and in that season there will be unseasonable temperatures and some pleasant temperatures and others will be so extraordinarily unexpected that all we can do is accept what is. I can't be everything for everyone, I can however be all that I am all the time. My favorite quote is I am not, but I know I AM. Thank God for that!

Mindless Eating

Mindless Eating:

The 200 Daily Food Decisions We Overlook

How aware are we of the food related decisions we make?
Not much if at all! In a recent study we found that people underestimate the number of food
related decisions they make on a daily basis by an average of more than 221 decisions! On another related study we enlisted 379 individuals half of whom (192) were given “larger size
packages, bowls and plates.” On average, 73% of those who got the “larger size” containers thought they ate as much as they normally would, when in actuality, they ate 31% more
than individuals eating from regular sized packages, plates and bowls. When asked why, only 4% believed it was due to the environmental cue – larger size containers
(from MindlessEating.org)

mindful exercise

Today's Small Change: Exercise mindfully.

Quiet Your Mind to Benefit Your Body

If you've been practicing meditation exercises, then you're already familiar with the concept of mindfulness. When you are being mindful, you have no other purpose than being fully awake and aware of the moment you're in.

But you don't necessarily have to set time aside or perform special rituals to be mindful — you can incorporate mindfulness into activities you already perform. In fact, you can approach any activity in a mindful way, including exercise. Today's small change is to bring mindfulness into your workout. You may be surprised at how doing so can boost your motivation, efficiency, and enjoyment when performing your regular form of physical activity.

For example, as you're walking, try not to think about all the things you have to do — tune out that ever-present stream of "mental chatter" ("I need to pick up milk at the store"; "What should I make for dinner tonight?" and so on). Likewise, resist the urge to wish you were anywhere but on the treadmill or walking around the track. Instead of wishing the moment away, relish it. Get in touch with your body. Notice how your muscles feel, how your body is breathing deeply, and how good it feels to be moving. If you are outdoors, observe the trees, the sky, the water — whatever makes up your environment. Be in the moment.

How does that feel? Bringing mindfulness into your exercise routine can help you get a reading on the state of your body and your emotions. Try not to judge yourself, but simply experience the activity you are doing and embrace it.

-from living healthy w/Ellie Kreiger

& Amia -helping you live healthier one day at a time!