Warm-up Properly with Dynamic Stretching!

Unlike static stretching, dynamic stretching has been shown to improve flexibility, increase range of motion, and engage the nervous system through active movements in multiple planes.

Although dynamic stretching does involve quick movements like lunges, squats, swings, and rotational work, it does not incorporate ballistic and bouncing movements. Stretching too fast is unsafe in most cases and should be avoided unless you are an advanced athlete and already thoroughly warmed up.

Dynamic stretching is most useful in preparing the body to begin that day's exercise program. That means you will be completing a range of body weight exercises to prime the nervous system and stimulate the muscles in a way that resembles what you may be doing later in that workout.

 

Here's an example of a 5-minute dynamic warm-up:

1. Forward lunges x 10 reps each leg
2. Backward lunges x 10 reps each leg
3. Lateral side lunges x 10 reps each leg
4. Medicine ball rotations x 20 reps
5. Hand walkouts (like and inchworm or downward facing dog from yoga) x 10

This dynamic warm-up will have your body temperature up, your muscles feeling more limber, and your heart rate pumped and ready to get right into your exercise program!

Give it shot and remember you will begin to loosen up with each repetition, so don't feel like you have to push the range of motion from the start.

Curbing Late-Night Cravings

Does this sound familiar?

You wake up in the morning motivated to stick to your diet and exercise. You make it to the gym and have a great workout. You prepare and enjoy low-calorie, high-fiber, tasty meals. After dinner, you relax in your living room.

An hour or two later, your mind wanders off to the kitchen. You're drawn to the goodies therein. You imagine how wonderful a snack would be right about now... and why not? You were good all day, and just a little won't hurt...

Before you know it, you've gone way overboard.

I think we've all done it. But over time, those extra indulgences can really add up. Not to mention, it can do a number on your dignity and self-respect, which is never good for your emotional well-being.

The best defense against behavior we later regret is to prevent that behavior in the first place. Here are some ways to curb those late-night cravings.

- Try to imagine how you will feel after giving in. If you can remember the sense of regret from former lapses clearly enough, it might be enough to motivate you to steer clear. If you do lapse, write down your feelings right afterward to serve as a detractor in the future.

- Try to imagine how you will feel in the morning, knowing that you didn't overeat the night before. When you do succeed, write down how it feels to have made the right decision, and keep your journal handy. This, along with the tip above, are powerful motivators.

- When you're teetering between "cheating" and "being good," try to visualize yourself being successful.

How do you define success?

- Ask yourself: Is the pleasure I will derive from going off my diet greater than the reward I would feel if I didn't? What are the benefits of sticking to your plan? What would the consequences be for not sticking to it?

- Set up a reward system. For example, for each evening that you stick to your intended eating plan, schedule yourself a massage or buy a new workout top.

- Distract yourself with an enjoyable and/or productive activity. Read a novel. Plan your meals and workouts for next week. Take up scrapbooking. Scour the sink. Go for a walk. Call a friend. Organize those photos. Clean out your email.

- Otherwise engage your tastebuds. Chew sugar-free gum. Brush your teeth. Drink a tall glass of water or cup of herbal tea. If you truly are hungry, eat a piece of fruit or something similar.

I portion my calories in such a way that I can afford to eat a treat every night if I like, which is 150 calories or less. This way I don't feel deprived and end up binging. No one needs to eat perfectly 100% of the time, after all. I don't eat the treat every night though, only if I have a craving. However, if I don't have a treat one night, I do not bank those calories for later. I just let them go.

Obesity: Billions Served

Did you know that over one billion people are now overweight?

Research by Aline Jelenkovic Moreno states, "Obesity is seen as the great pandemia of the 21st century. Recent data point to more than a billion adults in the world suffering from overweight, of which 300 million are clinically obese. What is more, the rates of child obesity show a worrying increase, with more than 155 million children and adolescents being overweight, of which 40 million are clearly obese."

 

Can you believe that more than a BILLION people are overweight?  It has been long understood that the U.S. population is about two-thirds overweight, but now it seems our country's unhealthy habits have spread globally. This is a rather large wake-up call.

For obesity to be one of the top diseases (and causes of death) in the world should come as an outrage. Besides quitting smoking, it is one of the most preventable diseases in the world to fight against.

Why not just casually try to put an end to obesity? Well, we are bombarded from every angle by food manufacturers promoting unhealthy foods and diets. The fact that obesity rates have increased as food becomes more processed and unnatural is not a coincidence.

Plus, exercise is seen as a luxury for those who have the time.

Unfortunately, being active is not a luxury anyone can afford not to indulge in. The fact that most people sit for the majority of the day is a good indicator that at least 30 minutes a day of moderate to vigorous activity is needed.

In what way can we reverse the obesity numbers and prevent them from climbing.

In order to create permanent change we must look at weight loss and maintaining a healthy weight as simply a by-product of valuing health. Right now, the majority of people place convenience (which includes processed foods, fast food, and medication) above living a healthy lifestyle. This leads to not wanting to put in the extra effort needed to eat well, exercise, and live an overall healthy life.

Unless we're willing to change our individual and collective view of how we live our life, then we may be headed for higher obesity rates and all the effects it carries along with it.

I for one will continue to spread the word about how to live a life based on eating well, proper exercise, and stress reduction, which in turn will provide you with a life-time of healthy benefits - I hope you'll help me in spreading this word!