Why stretch? Stretching helps maintain your range of motion and flexibility in your joints. It helps to keep your muscles flexible and strong and will allow for better performance in your daily activities, and your fitness activities by keeping you mobile and independent with better posture and fewer aches and pains.
And because stretching doesn’t give us visible rewards it’s easy to forget. You should add stretching to your general health regime, about 3 – 4 days a week, but adding stretching everyday is ideal. Your focus should be on stretching your calves, hamstrings, hip flexors and quadriceps, and ultimately include your shoulders, neck and lower back.
It is also important to stretch while at work. Too much sitting may have several negative health effects, so set an alarm, get up and stretch your glutes, hip flexors and your spine. This will also help the 3pm slump at work.
Stretch AFTER your workout and not before. It was a common accepted practice to static stretch prior to your workout, but research has shown that stretching after provides the most benefit, your muscles recover quicker and you may avoid injury. Note though, it’s best to stretch right after your workout, holding the stretch to the point of resistance, and hold (do not bounce) for a minimum of 30 seconds. You should be stretching the muscles that you used during your workout.
Before your workout use dynamic or active stretching. If you’re walking, start out slowly and then increase your speed after about 5 minutes. If you’re playing tennis, do some lunges both forwards and sideways. Jumping jacks, butt kickers and high knees are also great dynamic stretches prior to exercising.
Improve flexibility, slash stress, sleep better, improve your form – add stretching to your day.
There are so many reasons to start adding stretching to your fitness regime. At One On One Fitness Natatia will be happy to help you with the suggested stretches for your daily and fitness activities. Contact Natatia about starting your stretching routine and get strong, happy and healthy!
So many of us have a goal to lose those extra pounds, and often we also think in order to lose those extra pounds we must slash our calorie intake. This is false. It is possible to eat too little and this will make it harder to lose the weight you want.
Did you know your body requires a certain amount of calories just to stay alive? This is your Basal Metabolic Rate (BMR). Your BMR is the number of calories for normal body function and rest. There are several BMR calculators online that can help you to determine the calories a day you’ll need to maintain or lose weight.
Keep in mind that severely slashing your calories can cause your metabolism to slow down; therefore your body preserves every calorie instead of burning them. Metabolism is a chemical reaction that maintains the living state of your cells and your body. A well burning metabolism means you’ll lose the weight you want.
If you have cut your calories and are experiencing symptoms such as lethargy, moodiness, constipation, or you cannot lose weight, you are eating too little.
Your body is fueled by the food you eat, to keep your energy levels (and metabolism) high you must be getting your daily carbohydrates, protein and fat.
Getting cranky? Carbohydrates are particularly important when it comes to your blood-sugar levels and mood stabilization.
Not using the toilet enough? You may not be getting enough fiber in your diet, and not enough food means your digestive system moves more slowly.
Can’t lose those last five pounds? Your body could be in self-preservation mode. Cut your calories by smaller deficits and you’ll see the pounds start to drop again.
When cutting calories remember that eating a diet of healthy proteins, fats, fruits and vegetables is still important. If you’re feeling challenged when it comes to cutting calories and eating the right foods, set up a consultation with Natatia. Natatia can assist you in putting together a nutritious and tasty meal plan!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!