Stretch It Out...Way Out. Tips to Improve Your Stretching Technique

So often we neglect to stretch. We just don't feel like doing it, there is not enough time and hey, we did the most important part of the workout whether is was lifting weights or doing interval training on the bike. Well, I'm here to tell you what you probably already know....it's good for you, you should stretch and it feels good! Wow, rocket science..

In a future blog post I'll get into the reasons why it's good for you and for now here are some tips to improve your stretching technique:

• The more often you stretch the more likely you are to have lasting effects. It's better to stretch a little bit in the morning, a little bit in the afternoon and a little bit more in the evening.


• Hold your stretch between 18 and 30 seconds


• Stretch each area about 5 times (so that's 30 seconds X 5 = 2 1/2 minutes on each hamstring or quad or whatever body part)


• Your body should be in good postural alignment whether you are lying on the ground, side lying, standing or sitting. "Square" your hips and shoulders to your body, keep your low back in its natural curvature, etc.

For deeper stretching and getting the myofacial layer beneath the muscle try a foam roller or rolling stick. What's the myofacial layer? Think of a piece of chicken that you've just taken the skin off and you now see the whitish, filmy covering over the meat of the chicken. Well, we have it too, and it's one big piece that can get bound to our muscles and make us achy and uncomfortable. I found this You Tube video that shows how to use a foam roller on some commonly tight muscles. Here it is:

http://www.youtube.com/watch?v=5lLw81kGeXg

"It is wise to keep in mind that neither success nor failure is ever final." -Roger Babson

You Know What It Is?

You know what it is? YES...I do know what it is! It's the beginning of an excuse! Almost everyday someone says to me...You know what it is? It's this, it's that and it's always an excuse or justification as to why they can't do something. In reality it's what the person really doesn't WANT to do or change.

I don't want to hear what someone CAN'T do because whatever it is, is usually unfounded. Now, I'm not saying there are aren't legitimate barriers to why someone doesn't have the ability to exercise. Maybe they have a broken back? Perhaps someone can't change their eating habits because they are allergic to everything under the sun. More often then not, though, people don't WANT to change.

Change is hard. We find a lot of comfort in our routine and when someone asks you to change that routine we get scared and think "I can't do that". Well, guess what? Chances are that you CAN make changes. It just takes small steps and an open mind.

Most often the statement/question "You know what it is?" is a response to me asking or suggesting that someone change the way they are currently doing something. For instance, when someone comes to me and asks for my help in losing fat weight I might say: "You need to add another day of metabolic resistance training and one day of intervals to your program. And, oh yeah, don't eat ice cream every night and stay away from processed foods" Then I hear "you know what it is?" and it follows with some lame excuse that almost sounds legitimate.

COME ON PEOPLE!!!! Enough with the excuses. It's Okay not to want to make the changes. Just be honest with yourself and me. You don't want to make the changes because they are hard or whatever the reason, just don't tell me you can't because I know you CAN!

Here are some tips to get you through the hard changes:

1. Visualize yourself making the change. Good athletes do it all of the time. The baseball player imagines himself hitting the ball on the right spot of the bat, his body swinging in response, all of the components he can think of. Do the same with exercise. Imagine yourself getting out of bed, alert and happy to begin your day with activity. Picture yourself putting on your clothes you've set out the night before. Then driving to the gym or walking to your basement or living room where you exercise. See yourself lifting the weights. Your breaking a sweat. You can feel the muscles working and burning. You CAN do it!

2. See yourself as a person who does this or does that. Become an avid exerciser in your mind and others will see you as that person, too. In other words make exercise and healthy eating such a part of your life, it's just who you are. Change the perception of yourself. "I am someone who works out 5 days a week. I am someone who eats garden salad instead of macaroni salad."

3. Change your goals. This one might actually be the hardest. We all think we want to be thin. Perhaps, instead of your goal to lose 50 pounds your goal should be changed to walking every day or eating breakfast every day. I don't want to discourage you from losing 50 pounds of fat, but perhaps you are really not willing to give up the excess of food or drink. Don't torment yourself, just tweak your goals. Eventually one healthy change will lead to another!

Good Luck and please don't say "You know what it is?"