Do This EVERYDAY! No Excuses

Perhaps the simplest and least time-consuming thing we can do for our bodies is to stretch our muscles. Sadly, most people completely ignore this part of their program. While studies are split on the benefits of stretching prior to a workout, most experts are unanimous in recommending flexibility training both post-workout as well as on a daily basis.

After a good workout our muscles are tight from the strain we've just put them under, so this is a great time to stretch. Ideally try to stretch within 30 minutes of completing your workout. This will also assist in muscle recovery and minimize soreness the following day(s). Tight muscles put added stress on the joints and over time can cause serious injury and muscular imbalance.

Of course it is not just after a solid workout that our muscles need some TLC. Our day-to-day activities provide more than enough stress to cause plenty of muscle tension. Whether your job/day consists of sitting at a desk or on a construction site, your body is taking a beating. Your muscles are constantly working to keep you upright, move you from one place to another, and resist the self-imposed stress of our lives. For this reason we must stretch daily. The excuse I usually get is "I forgot." So here is my solution for all you wound-up rubber bands:

There are two times a day that are not only ideal for some flexibility training, but also eliminate any possibility for excuses to skip a stretch session. Those times are first thing in the morning (before you get out of bed) and the last thing at night (when you're getting into bed). Ideally you would fit some additional stretching in throughout the day, but at these two times there are no excuses. There are many stretches one can do while lying in bed and even more that can be done just beside the bed. To get you started here are three easy stretches you can do each morning:

(Perform these in this order each morning, then reverse the order at night)

The Figure 4 Stretch:
While lying on your back place one ankle above the opposite knee. Then reach behind your thigh your ankle is resting on. Pull your leg towards your chest and hold for approximately 30 seconds. This stretch should be felt in the buttock/hip of the top leg. Alternate sides and repeat 2-3 times each.

The Active Hamstring Stretch:
Again, while lying on your back raise one leg up and grasp it behind your thigh keeping the other leg extended on the bed. Allow the raised leg's knee to be bent and pull the leg toward the chest. While holding your thigh in place, straighten your knee and pull your toes toward you. Only slightly pause, then bend the knee again. This stretch should be felt along the back of the leg that is bending and straightening. Perform 15-20 repetitions on each leg 2-3 times. (remember to pull your toes toward you and keep the other leg flat on the bed)

The Kneeling Hip Flexor Stretch:
This stretch is performed on the floor, if you have hard floors you may want to place a pillow under your knee or some other cushion. Place one knee on the floor and the other foot on the floor in front of you. Both knees should be bent at around 90 degrees at the starting position. If you are significantly tight you may already feel the stretch in the front of the hip and down the front of your leg with the knee on the floor. Now gently tuck your bottom under like a dog does when it is scared. Just about everyone should feel a stretch at this point, if not use a mirror or other person to check that your lower back is rounded and not swayed. If you are a bit more flexible try gently leaning forward while maintaining a tucked pelvis. Hold this stretch 30 seconds and perform 2-3 times on each leg alternating sides.

*Remember, while stretching the goal is to feel a mild discomfort. Straining is the opposite of what you are trying to accomplish.

The Chop Squat

A great, dynamic, and functional exercise is what I call the "Chop Squat." To perform this exercise you will need a medicine ball or some kind of weight you can grasp with both hands.

Begin by holding the ball/weight over your head with both hands. Place both feet approximately shoulder width apart (it's better to err on the side of too wide of a stance with this particular exercise). Be sure that both feet are facing directly forward. As you begin to squat lower the ball/weight to the floor being sure to keep both elbows straight throughout the motion. Maintain the knees in direct alignment with the toes keeping your weight on your heels. Stick your bottom out as you squat and keep your chest up and eyes/head forward. As you reach the bottom of the squat the ball/weight should touch the floor between your feet (or at least be near to the floor). In order to protect your spine be sure not to round your back at any time during the squat. If you cannot maintain a neutrally positioned spine throughout the exercise either shorten the squat (not as deep) or choose a lighter weight. The Chop Squat is completed when you reverse the motion and return to the starting position. That is, standing up straight and raising both arms overhead keeping the elbows locked throughout the motion.

Perform 10-15 repetitions doing 2-3 sets based on your current fitness level. When performed correctly this exercise will strengthen every muscle in your body. I will try to post a picture or video clip of this exercise soon.

Royal Family Kids Camp Ride For Hope

Last Saturday our church (Seaside Community Church) had a bike ride to raise funds for this year's Royal Family Kids Camp. The camp is for children that in the local foster care system, most have been abused and/or neglected. They range from 6 to 11 years old. Every summer we hold a camp that is designed to build trust and show them God's love. It is 100% free for the children to attend, so our church covers all the expenses. In order to raise the necessary money we have different fundraisers with the bike ride being our largest. We have a 50 mile route and a 20 mile route. Each person is asked to raise $200 to participate. We had a total of 95 riders this year! We were able to raise about $27,000 for this year's camp! That is almost the entire amount we need.

Both rides went smoothly, and everyone finished safely. I personally had not been on my bike more than a couple of times in the past few months, so I was pleased to have the 50 mile ride as well as I did. A big thank you to everyone involved.

Update

Hey everybody, sorry for the long break between posts. I have been consumed with openning the new training studio (Purpose Fitness). Things are beginning to come together, just a few more finishing touches and waiting for the city to finalize everything. All in all it should be just a couple of more weeks before everything is completely finished and then we will have a big grand openning. I am looking at a couple of local charities to get involved with. I would like to have a silent auction and raffle at the grand openning to benefit a local organization. It looks like we'll be able to get some pretty cool stuff for the auction/raffle. Keep checking back for updates as I will be posting the grand openning date and a list of some of the auction/raffle items. Hope all is well!