Stretch It – Stretch It Real Good!When it comes to squeezing in a quick workout, the number one thing people often neglect is the all-important stretch! I get it – the sweat seems more valuable than the cool down. But the truth is when you do that, you’re missing out on an important part of your workout!!! Last week I talked about not being afraid of getting bulky from picking up weights. Well stretching is a SUPER important part of making sure you get long and lean defined muscles. Stretching keeps you flexible, strong, and healthy! What are the benefits of stretching? It can improve your posture (humps aren’t sexy!), reduce pain, prevent injury and muscle soreness. Most importantly, stretching helps improve your range of motion(ROM). As you build and tone with resistance training, you work your muscles through the full ROM. This helps you improve your overall strength and achieve lean muscle mass. Stretching helps you relax and lengthen your short and tight muscles, allowing your joints to move throughout the range better. Not to mention it just feels sooooo good after a workout! Next time you’re in a rush......Give your body what it needs and try these five stretches. You will thank yourself! When you are stretching, hold for a minimum of 30 seconds - this time gives your muscle the ability to relax so it can lengthen in during stretch.  1. Pigeon Pose – Stretches your piriformis muscle (your tushy!)  2. Kneeling Lunge with Overhead Triceps – Stretches your hip flexors, triceps, and lat muscles (and it hurts so good!)
 5. Doorway Stretch – I am a fan of stretching on the go, pretty much every time I walk through a doorway, I do this one! Stretches your pec muscles!
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 Do you workout on vacation?When I have clients who have busy lives and find it hard to fit time in for themselves on a regular work week, I like to suggest that they focus on movement when they go on vacation. I almost always get the side eye for this suggestion. Most don’t like to think about workouts during a trip that is supposed to be relaxing and fun. But why not? Why can’t we utilize this schedule break to take the time, the much needed time, to workout when we are traveling? We don’t need a gym and fancy equipment. So if you don’t have access to those, it’s perfectly fine. Utilize your body weight for any resistance training and for cardio go for a run, a swim, maybe even a bike ride, or a hike! You can also plan activities that will allow you to move but don't seem like you are exercising. The goal isn’t to beat yourself up, it’s just about moving your body. Creating and maintaining a healthy habit. How to plan movement into your vacation so you can still enjoy your trip:
Be flexible. You are on vacation. If workouts don’t go according to plan don’t let it get you down. Just find ways to keep your body in motion. Have fun, happy & safe travels! Try Body in Motion, my virtual personal training program that is packed with 30 minute workouts with minimal to no equipment to help you keep it fun and meet your movement goals while you travel! Get your first week free when you sign up here for my four week tone-up challenge that plans your workouts for you each day for a month! What Can You Accomplish In 30 Minutes?You can read a few chapters in a book, shower, fold the laundry, watch an episode of your favorite show, take a cat nap, or even cook a meal. Most people don’t think they can squeeze in an effective workout in a half hour, but the truth is… you can! All you need is 30 minutes to get a quality workout that will leave you feeling amazing the rest of the day. In just 30 minutes you can move that much closer to your goals. In just 30 minutes you can feel stronger, taller, and more energized. It just takes commitment and consistency 30 minutes per day to change your life! It's Your Time. Make The Most Out Of It. |
| 1. Set Realistic Goals. If you’ve been binge watching Netflix all pandemic long, don’t sign up for a marathon next month. Make shorter term goals that are attainable, rather than setting huge goals that you’re likely to fall short on. Aim for increasing your weights by a pound by the end of the month. Or add a quarter mile to your walk each week. |  |
| 2. Create a Plan. Plan your workouts at least a week at a time and schedule it into your day. You will be much more likely to get in a half-hour workout if it’s on your calendar already then if you just try to squeeze it in throughout your day. Think of it as an important meeting that you can’t blow off! |  |
| 3. Make it Fun! Being healthy does not have to be torture. Think of things you like doing and incorporate them into your plan. For me I love being outside in the fresh air, so I make sure I plan to take my son out in his stroller at least twice a week. Sometimes I run, sometimes I walk, but I’m outside and being active. Try a workout class with a friend, dance it out in your bedroom for a few songs, go on a hike! |  |
| 4. Celebrate Small Wins. You don’t have to fit into your high school jeans to feel successful! Small wins can be things like sticking to your workout plan. Not hitting snooze for an entire week. Or simply looking in the mirror and feeling really strong! But be careful how you reward yourself. Instead of splurging for that plate of nachos (although we do all deserve a nacho from time to time), treat yourself to a new workout top and that water bottle you’ve had your eye on! Reward yourself with something that is going to keep you motivated and moving forward. |  |
Self-motivation is all about being your biggest fan
It’s not easy, but it’s the best gift you can give yourself. If you need a place to get started, or just want to change up your fitness routine, sign up for my virtual personal training program Body In Motion and take my Four Week Tone-up Challenge. This challenge gives you what you need to follow the four tricks we just talked about.
Spring is here!!!! So, let’s get out there and motivate ourselves to live the healthiest and happiest lifestyles we can! Sign up for the Body in Motion virtual personal trainer membership today and be sure to check out the 4 week tone-up challenge to kick-start your progress!
- Realistic Goal: Completing the four-week challenge!
- Plan: You can opt to receive weekly or daily workout emails with a schedule design to tone your entire body in 30 minutes or less each day!
- Fun: Each of my workouts are designed to be fun and energizing and each week you get two active rest days to switch it up and do something out of the norm!
- Celebrate: (My favorite part of being a personal trainer) Share your progress through the challenge by tagging @thefitgirlwithcurls and I will celebrate your small wins right along with you!!
Spring is here!!!! So, let’s get out there and motivate ourselves to live the healthiest and happiest lifestyles we can! Sign up for the Body in Motion virtual personal trainer membership today and be sure to check out the 4 week tone-up challenge to kick-start your progress!
Oh that hurt so good feeling a day or two after a workout that lets you know that you got a good one in. Have you ever felt this after a tough or intense workout? This is known as Delayed onset muscle soreness (DOMS). DOMS is caused by damage of the tissue from the eccentric (Where the muscle is lengthened) load of a movement that your body isn’t used to in regular activities or in training.
I like to use it as a sign of how well your body is adapting with a current program, especially in beginners. It allows me to understand if we need to adjust the program and how we adjust. This isn’t about the “no pain no gain” mentality. It is about adjusting your program with progressive overload to allow your body to adapt and change while helping you reach your goals. You can use DOMS as a tool and understand that when you damage the muscles and have soreness, you’ve changed something in your routine, you’ve challenged the muscles and increased the intensity in a way that has put stress on those working muscles.
In order to grow, and get stronger, you have to allow your body to adapt to the change before adding another factor to the routine. This will allow you to safely progress, help prevent injuries, and also a way to help minimize your DOMS affect. You don’t need soreness to build strength and see progress, but it can happen when there is a change in the routine that your body has to adjust to.
So when you are feeling DOMS after a workout, how do you cope with it?
I like to use it as a sign of how well your body is adapting with a current program, especially in beginners. It allows me to understand if we need to adjust the program and how we adjust. This isn’t about the “no pain no gain” mentality. It is about adjusting your program with progressive overload to allow your body to adapt and change while helping you reach your goals. You can use DOMS as a tool and understand that when you damage the muscles and have soreness, you’ve changed something in your routine, you’ve challenged the muscles and increased the intensity in a way that has put stress on those working muscles.
In order to grow, and get stronger, you have to allow your body to adapt to the change before adding another factor to the routine. This will allow you to safely progress, help prevent injuries, and also a way to help minimize your DOMS affect. You don’t need soreness to build strength and see progress, but it can happen when there is a change in the routine that your body has to adjust to.
So when you are feeling DOMS after a workout, how do you cope with it?
Here are some ways to help manage your muscle soreness:
1. A thorough warm up
Warming up properly before a routine can help prep your body for the impact and/or load it is about to receive. A warm up of 10-20minutes can help get your muscles ready. An example of the warm up order may look like this:
Warming up properly before a routine can help prep your body for the impact and/or load it is about to receive. A warm up of 10-20minutes can help get your muscles ready. An example of the warm up order may look like this:
- Elevate the heart rate above resting to get your blood flowing and your muscles loose and warm with a cardio movement.
- Dynamic Stretches/Movements - this will bring your joints through their range of motions before going through the main workout.
- Sport specific movements/mimicking exercises with lighter weight. If you are lifting heavy, always warm up with the same movement using body weight and then a lighter weight than the main lift. If you are doing cardio or HIIT go through similar motions to prepare your body, ie: marches, stride drills, bicycle crunches, etc.
2. A thorough cool down
At the end of a routine once the muscles have been worked, It’s important to bring your heart rate back down to resting and to stretch the muscles that have just been worked. Taking 10-20minutes to cool down can have your body feeling good after a routine, and will greatly benefit you. Here is an example of what a cool down may look like:
At the end of a routine once the muscles have been worked, It’s important to bring your heart rate back down to resting and to stretch the muscles that have just been worked. Taking 10-20minutes to cool down can have your body feeling good after a routine, and will greatly benefit you. Here is an example of what a cool down may look like:
- Lower the heart rate, by doing some light movements. This can be light core exercises or light cardio.
- Dynamic Stretching
- Static Stretching - Static stretching is when you hold a pose in order to lengthen the stretched muscle. After a workout is the best time to do this type of stretch.
3. Move your body the next day
The movement should be different from what made you sore. It doesn’t need to be high intensity, it can be light movements, but it’s important to move. Moving your muscles that have been worked the day before can help loosen them up.
The movement should be different from what made you sore. It doesn’t need to be high intensity, it can be light movements, but it’s important to move. Moving your muscles that have been worked the day before can help loosen them up.
4. Eat food!
Part of your recovery after a workout is to refuel and replenish your nutrition and calorie intake.
In order for your muscles to rebuild and grow after a routine you need the right nourishment to help the process along. You need to replenish your carbs for energy, you need to eat your fats so your body can transport vitamins and nutrients to the muscles needed, and you need protein because they are the building blocks for muscles. Other nutrients like vitamins play different roles in the recovery process as well. So remember to eat a variety of different foods to nourish your body properly.
Part of your recovery after a workout is to refuel and replenish your nutrition and calorie intake.
In order for your muscles to rebuild and grow after a routine you need the right nourishment to help the process along. You need to replenish your carbs for energy, you need to eat your fats so your body can transport vitamins and nutrients to the muscles needed, and you need protein because they are the building blocks for muscles. Other nutrients like vitamins play different roles in the recovery process as well. So remember to eat a variety of different foods to nourish your body properly.
5. Hydrate well
After training, you may lose water from sweating. It’s important to replenish that water, and keep yourself hydrated because your muscles need water to help repair and grow. Water helps to transport nutrients to the muscles and remove toxins and waste from the body.
After training, you may lose water from sweating. It’s important to replenish that water, and keep yourself hydrated because your muscles need water to help repair and grow. Water helps to transport nutrients to the muscles and remove toxins and waste from the body.
6. Adequate sleep
Allow yourself to sleep. Especially after an intense training day, a long run, or a heavy lifting day. Your body takes this time to repair, rebuild, and grow the muscles.
Allow yourself to sleep. Especially after an intense training day, a long run, or a heavy lifting day. Your body takes this time to repair, rebuild, and grow the muscles.
Author
Jenna Webster, ACSM, ACE – Personal trainer specializing in empower busy women to live healthy and active lifestyles!”
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