Stretching: Is it worth the time?

We’ve all heard how important stretching is. It’s been preached about forever and a day. I remember high school gym teachers would run us through some static stretches and that was a loooong time ago! 😉

All joking aside, stretching truly IS all that it’s cracked up to be and yet not everyone does it.

Why? It seems that many people feel it’s not as important as the all powerful ‘workout’ and it is just a waste of valuable time when there is so much to do in a day. Or maybe, it’s viewed as a practice for people who like to do yoga and or need to relax?

Maybe. While these can definitely seem true, it’s still critical to our goals to stretch but not in the way we’ve learned a million years ago in high school! (disclaimer: if you are in high school today and reading this, you might still be doing static stretching as my son has said and he’s in high school today)

 

Anywho (this word cracks me up because it makes absolutely NO sense and yet so many people use it), let’s talk about adding in some dynamic stretching into your program to see how valuable this is to your training. Maybe you don’t know what this is? Totally okay, because I’m here to help 😉

Dynamic stretching is exactly what the name implies. You are actually moving and involving the muscles for the stretch to take place. Static stretching is where you hold a stretch and breath for a given amount of time. (yes, kind of like yoga but not really). Dynamic stretching is perfect for both athletes and weight lifters alike, because it not only stretches the muscles but also helps incorporate a warm-up at the same time due to the movement that is involved. Two for one! No more thinking it’s a time waster (which it isn’t). 😉

 

So let’s clarify why it’s important to incorporate dynamic stretches and how they can help our performance. This way of stretching and moving tells our body that something is coming in terms of a workload being placed upon our bodies and we are better able to prepare for the challenges. It helps get our blood pumping, raises our core temperature and helps to eliminate and reduce muscle stiffness that we may experience. The muscles get flooded with blood and oxygen to help them perform at a higher level in sports and a workout plan. It helps our muscle fibers and connective tissue to become more flexible and improve our overall range of motion.

Not only these, but dynamic stretching also increases our power. A very important aspect to an athlete who needs to utilize explosive movements in their game, or a powerlifter who needs to exert explosive forces against a weight in order to perform and complete an exercise or lift.

I’ve been incorporating this type of warm-up in my clients’ workouts; both online and in person. It’s important to correlate the stretching movements with the workload that will be done. It would be a waste of our valuable time if we focused on upper body stretches only when our training that day involves running and lower body movements. My son played football last year in high school and told me how they warmed up with dynamic stretches. For these athletes, it’s important to incorporate both upper and lower body in their dynamic stretches. Here are some excellent benefits to adding dynamic stretches into your routine:

  • it increases flexibility
  • it increases our range of motion
  • in increases blood flow and body temperature
  • it increases our power output capabilities
  • it helps increase our endurance
  • it improves neuromuscular activation
  • it helps to improve our balance
  • it improves our coordination
  • it decreases our risk of injury

All winning benefits in my book! 😉

So now that you know what it is and why it’s important, let’s talk about how you can add it into your routine. I’ll give you a 3-step process to follow for best results in your next workout:

  1. Warm-up first for about 5 minutes on a machine or you can go for a walk, jog or even light cycling.
  2. Incorporate some dynamic moves based on the work you are getting ready to perform.
  3. Start your workout.

Easy! Now, what the heck are some dynamic moves anyway, right? (thought you’d never ask!) Here is a great video that shows both upper and lower body dynamic stretches. It also gets you warmed up, as you’ll see!

Let’s get started! Need some help with your training and goals? Let’s see if we can work together on some goal setting and success. Just fill in this application and I’ll be in touch shortly!

Stretching: Is it worth the time?

We’ve all heard how important stretching is. It’s been preached about forever and a day. I remember high school gym teachers would run us through some static stretches and that was a loooong time ago! 😉

All joking aside, stretching truly IS all that it’s cracked up to be and yet not everyone does it.

Why? It seems that many people feel it’s not as important as the all powerful ‘workout’ and it is just a waste of valuable time when there is so much to do in a day. Or maybe, it’s viewed as a practice for people who like to do yoga and or need to relax?

Maybe. While these can definitely seem true, it’s still critical to our goals to stretch but not in the way we’ve learned a million years ago in high school! (disclaimer: if you are in high school today and reading this, you might still be doing static stretching as my son has said and he’s in high school today)

 

Anywho (this word cracks me up because it makes absolutely NO sense and yet so many people use it), let’s talk about adding in some dynamic stretching into your program to see how valuable this is to your training. Maybe you don’t know what this is? Totally okay, because I’m here to help 😉

Dynamic stretching is exactly what the name implies. You are actually moving and involving the muscles for the stretch to take place. Static stretching is where you hold a stretch and breath for a given amount of time. (yes, kind of like yoga but not really). Dynamic stretching is perfect for both athletes and weight lifters alike, because it not only stretches the muscles but also helps incorporate a warm-up at the same time due to the movement that is involved. Two for one! No more thinking it’s a time waster (which it isn’t). 😉

 

So let’s clarify why it’s important to incorporate dynamic stretches and how they can help our performance. This way of stretching and moving tells our body that something is coming in terms of a workload being placed upon our bodies and we are better able to prepare for the challenges. It helps get our blood pumping, raises our core temperature and helps to eliminate and reduce muscle stiffness that we may experience. The muscles get flooded with blood and oxygen to help them perform at a higher level in sports and a workout plan. It helps our muscle fibers and connective tissue to become more flexible and improve our overall range of motion.

Not only these, but dynamic stretching also increases our power. A very important aspect to an athlete who needs to utilize explosive movements in their game, or a powerlifter who needs to exert explosive forces against a weight in order to perform and complete an exercise or lift.

I’ve been incorporating this type of warm-up in my clients’ workouts; both online and in person. It’s important to correlate the stretching movements with the workload that will be done. It would be a waste of our valuable time if we focused on upper body stretches only when our training that day involves running and lower body movements. My son played football last year in high school and told me how they warmed up with dynamic stretches. For these athletes, it’s important to incorporate both upper and lower body in their dynamic stretches. Here are some excellent benefits to adding dynamic stretches into your routine:

  • it increases flexibility
  • it increases our range of motion
  • in increases blood flow and body temperature
  • it increases our power output capabilities
  • it helps increase our endurance
  • it improves neuromuscular activation
  • it helps to improve our balance
  • it improves our coordination
  • it decreases our risk of injury

All winning benefits in my book! 😉

So now that you know what it is and why it’s important, let’s talk about how you can add it into your routine. I’ll give you a 3-step process to follow for best results in your next workout:

  1. Warm-up first for about 5 minutes on a machine or you can go for a walk, jog or even light cycling.
  2. Incorporate some dynamic moves based on the work you are getting ready to perform.
  3. Start your workout.

Easy! Now, what the heck are some dynamic moves anyway, right? (thought you’d never ask!) Here is a great video that shows both upper and lower body dynamic stretches. It also gets you warmed up, as you’ll see!

Let’s get started! Need some help with your training and goals? Let’s see if we can work together on some goal setting and success. Just fill in this application and I’ll be in touch shortly!

Stressed, Overwhelmed and Anxious? Oh MY!

I’m going to be honest with you today!

I’m growing tired of talking about fitness, health and eating all the time.

You probably didn’t expect that from me, did you? Well, honestly, neither did I! But the last few years have been quite interesting and brought me to a realization this past year that I wanted to share with you.

I know that it’s important to take care of our health and I know you already understand that too. The truth of the matter is, I always figured that the more I talked about my journey and tips on these health and weight loss goals, then others would eventually start to live the life too.

But I started to notice a rather common pattern, instead. Many people would be excited to start a healthy plan – only to fall short somewhere along the line.

Was it their fault? Was it mine? What were the missing links between starting on a said goal and actually achieving (not to mention, maintaining) that said goal?

I then began to research what was different from where I am today versus who I was when I began this crazy ride 25+ years ago. What had changed from then to now?

Or a more realistic question would like be, what HASN’T changed since then?

There seems to be one underlying common issue for our ups and downs throughout life. It’s called, “LIFE”…
Or more accurately, STRESSES OF LIFE.

So why would I continue to push health and fitness tips and plans with those who continue to come up against another one of life’s roadblocks, time and again? No, I would need to restructure the way I work with my clients and customers based on their personal stress levels, struggles and common barriers instead.

The result? My own personal plan for eliminating our stress levels and finally getting to the core of our best selves.

Are you ready to cut the crap and start to live your life, once and for all? Stop second guessing if you should be doing more of “this” or less of “that”. Stop putting all of your focus on one area and then being frustrated when that doesn’t turn out exactly as you’d planned.

Are you currently dealing with any of the following:

  • caring too much about what others think of you
  • dealing with toxic people daily
  • procrastinating on things you know you ‘should’ do
  • feeling overwhelmed with all that needs to be done
  • wishing you could just fast forward until the next weekend or vacation
  • not knowing what you really enjoy anymore
  • feeling as though the person you used to be is “lost”
  • feeling like a failure when you continue to sabotage yourself in any goal you set
  • too embarrassed to share your true thoughts and shortcomings because you think that nobody else will understand
  • thinking that success and happiness is only for those who “earn” it

The thing about life is that, nothing will ever truly turn out exactly as we planned. We can either accept that fact and find another way; or just give up and throw our hands up as we look for the next magical solution. (which doesn’t exist) But before you decide to give up completely; there is another solution…and it’s so much simpler than we have been making it out to be!

Are you ready? The 5-Day Back to Basics challenge starts next week!

 

I’ve put together an amazing program that will not only help you lessen your stress levels, but it will also help you to succeed more than before. Sounds crazy, right? I know! I thought the same thing at first, until I started to implement these strategies into my life.

I cannot imagine living and thinking the way I used to because it brought me anxiety, unhappiness and lots and lots of stress.

No thank you!

I’m inviting you to join me for this first official launch next week! It’s FREE, it’s only 5 days and it’s easy – what is there to lose? (except stress and doing too much with less than stellar results!)

You can sign up right here (it takes less than a minute!)
JOIN THE 5-DAY FREE BACK TO BASICS CHALLENGE!!!

As a THANK YOU, I will send you my first video and assignment starting Monday, March 6th that will help you find your own success formula. There are no “one size fits all” ways to succeed but these little tips will show you how you can start now.

Ready? I’m so excited for this! I know it will be worth the few daily check-ins as it sets the tone for the rest of our lives!  Just click HERE and get the info you need to see what’s in store for this challenge and sign up in less than 30 seconds!

Enjoy your day and looking forward to helping you succeed more in the coming year than ever before!

Your friend,

Kathy P.
http://www.kathyprofitness@gmail.com

Week 1 Wrap-Up

I made it through week 1 with limited struggles and hunger cravings!

I’m actually a little surprised because I usually struggle mentally in my first week of a new plan only because my calories are being cut back a little.

But that all stems from diets and feeling deprived of what I love to eat. In the past week, I’ve counted every food and macronutrient that I ingested. Even those “small tiny bites” that most of us usually discount as “too small to count”…unh uh. It’s all getting counted and I’m sharing it all with you, me dear reader. Aren’t you feeling fab? 😉

So let me start with each day’s workouts and calorie breakdowns (I am set at 1800 calories a day):

Monday, Day 1: 1684 – Total Body Synergistics 30 minute workout

Tuesday, Day 2: 1842 – Body Barre class (which I lead) and 30 minute upper body workout 

Wednesday, Day 3: 1699 – Yoga and Pilates 

Thursday, Day 4: 2176 – Body Pump and Pilates classes (which I lead) and 30 minute workout

Friday, Day 5: 1749 – 30 minute circuit training workout 

Saturday, Day 6: 2616 – Cycle and Body Pump classes (which I lead) and 30 minute body weight training 

You could see that my calories fluctuated up and down depending on the activity I did that specific day. It helped me to listen to my body’s hunger cues and eat as needed. I’m tracking my protein, carbs and fats so I know how to break them down each day to give the best results. If you’ve never heard of this before, it’s basically called “macro counting”. My daily goal is to get in 40% of my calories from carbs and 30% from fats and proteins. This allows me to get the best quality nutrition and best results as I progress through the coming 3 months.

A calorie is not just a calorie. Our body uses the nutrients we eat and if it’s empty calories (aka: sugar and processed adds) or too many of one nutrient; our bodies are forced to store the extra calories to fat storages if they can’t be used efficiently at that specific time. That’s why it’s so important to find out how many calories our body’s require (and it’s going to change along the way), how we should break down our meals (in terms of macronutrients and timing of meals) and what to do when we get hungry or start to crave the foods that our body’s are used to eating.

I’ll talk more about how I handle these areas along the way as they come into play. What I’d like to leave you with today is that when we follow what our body’s need to survive and thrive and change the habits that are pulling us into the land of unhealthy and illnesses; we have no options but to succeed. The scale is one small area to show changes but it’s definitely the least accurate along the way as it can only show a number and not what that number means in a specific time period.

If you want to learn more about the scale and how it can hinder us if we give it too much credit, please check out this post from last year: How to understand the scale 

 

Results in the first week on the scale.
Results in the first week on the scale.
Getting my 30 minute workouts done at home.
Getting my 30 minute workouts done at home.
Ready for my Super Burpee!
Ready for my Super Burpee!

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Made sure my nutrition was met with daily Shakeology!
  Made sure my nutrition was met with daily Shakeology!
My favorite breakfast choice!
  My favorite breakfast choice!                            

 

Day 3: Cravings can kiss my booty!

I’m seriously stubborn and competitive by nature. I don’t like being told what to do and I don’t like feeling like I’m letting myself down from being and doing my best. (and better than everybody else…just being honest!)

Crazy? Maybe…but I figure if we focus on our strengths and weaknesses and work on creating new strengths out of our weaknesses; the sky is the limit on what we can achieve.

What the heck is Kathy talking about? 😀 LOL

Let me explain how this relates to my cravings blog. I’m on day #3 of my 90 day program. I need to be this accountable to you so that I stay on track (remember the competitive nature? well I also don’t like looking like a failure or a liar..yes, I have issues!). My competitive nature makes it easy for me to stick to and push forward in my fitness plans. Although there are days that I don’t want to work out or workouts that I don’t want to do; I won’t be satisfied unless I just do it.

Take yesterday for instance; it was agility training day. That means lots of cardio stuff. I hate cardio. It is awful and evil and makes me want to cry.

But I do it anyway because I need to beat my inner negative voice. I need to persevere when my mind is telling me not to. I’m sharing this with you in case you wonder how I love fitness so much. I just love weights. Heavy lifting is my BFF and now that I’m better at stretching; so is yoga. Yoga used to be my nemesis though too because it made me cry and hurt and keep looking at the clock hoping the practice was done. But I kept at it and it’s not as hard and I found that I actually do better with everything else when I continue to do yoga.

So, moral of that last paragraph is to do yoga. Or stretch. Don’t neglect this or you will be sorry one day.

Anyway, my challenge for the next 3 months isn’t going to be sticking to my workouts…it’s going to be sticking to my meal plans and calorie range and macros. We are not BFFs but I know we will soon be.

You see, I relate following meal plans with diets 

BWAHHHHHAAAAHHHAAAA

And diets are bad words and bad, evil practices. They rob us of happy stuff and results and basically; success. So I fight the battle against diets because it ruined my younger years and made me a hostage of feeling bad about myself. Although I now understand that following a meal plan is healthy; heck, I get 1800 calories a day right now and that’s no joke….but it still reminds me of feeling deprived of more. 

More food, Kathy? Why thank you! I don’t mind if I do! I love eating!

I digress, back to my point…since food plans usually challenge me more than anything else in the whole entire world; I decided to share with you, my dear reader friend, the good the bad and the ridiculously ugly stuff to help keep me accountable.

So far, so good. But that’s not going to last forever once my body decides that it wants something off my healthy food plan. I know that one day soon (and it can happen in the blink of an eye), I’ll be sitting there all happy and feeling all badass about myself sticking to my plan…

and then BLAM!

“Let’s go have some chocolate stuff, Kathy” (says my mind) but I counter with my strong self and say, “but that’s not on plan let’s eat brussel sprouts instead”…

And off point again but I have been treating myself with brussel sprouts to get my mind off food with a filled tummy and low calories…

Back to point:

My mind will allow me to eat the veggies and act like it allowed me to “win” this time but then it will hit me up again at a low point or a stressful time or a busier period and say, “Pssst! Kathy! You’ve been doing so good so far…you totally deserve that carb, sugar and greasy loaded truckload of food you’ve been missing”…

And if I don’t share this with you, I will look like a lying ass liar.

I’m not a lying ass liar and I’m not weak and I’m going to kick butt…

Just wait and see!

(my competitive streak there…)

So here are my foods from today. I’m kind of stupidly proud so far cuz on day 1, I ate about 150 calories below my goal range (which isn’t good but makes me feel stronger than going that much over!) and then on day 2, I was just 42 calories over (which basically means nothing after day 1) and today here are my macros so far…before dinner and my evening snack. (I NEED a snack!) I’m kind of proud…what do you think?

Ridiculously proud of this pie chart that I'm sharing with you today!
Ridiculously proud of this pie chart that I’m sharing with you today!

 

And today was not agility training so I was happy…it was blissful yoga day. Here is how happy I feel after yoga day…and no cardio day! 🙂

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and yes, I drank my shake before making dinner so I didn’t take “B.L.T’s” or “bites licks and tastes as I cooked! 😀

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Day 1: We need to start somewhere

I begin at day #1…

We all get excited on “day 1” of something new, don’t we? Think about New Year’s day and the millions of promises that are made in the excitement of a new year and a new opportunity to reach goals that we’ve only hoped for in the past. The success, however, does not come from our giddy energy on day 1…but the true and unending desire to push for new heights in our quest for these said goals.

I’ve worked with hundreds of one-on-one clients and I’ve lead thousands of classes over the past 20+ years in the fitness field. I’ve believed that through my sheer excitement and leadership, I could inspire anyone to follow through in their promises and quest to reach health and fitness goals that had seemed nearly impossible.

But it doesn’t work that way.

Not to say that I haven’t helped many people transform their bodies, minds and lives in ways that they had only dreamed about; but what what happens when the trainer stops working with you? What happens if you move away from your favorite gym or bootcamp instructor and you are left to find something else that works for you? What if you are the one and only person who is responsible for your success – or lack of it?

Guess what, guys? Whether you know it now or not…you are the only person who is 100% responsible for your life. So what to do now? What workout should you do? How many calories should you eat each day? What types of foods are the best for you? Who is going to cheer you on when you are struggling? How will you know when you are making progress in your goals? How will you keep going when you just don’t believe you have what it takes…or you stumble along the way?

While these are all good questions (and ones I hear every day), let me start by saying we need to get clear on what our goals are. We need to have a plan B when we get thrown off our path. We need to know we aren’t the only person in the world to feel like we do.

That’s what this transformation is about. The next 90 days are meant to show you what it looks like to fight for what we want most. The next 3 months are going to be a bit uncomfortable for me (and most likely downright ugly at times!) but I’m willing to put myself out on a limb and share with you, me dear reader, like a reality tv show (but without the drama and screaming matches).

I start today. This is my day 1…

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Day 1 begins with stats. This is not any different than if we were working together as trainer-client. I’d measure you and have you take your “before pictures” so that we have a baseline to compare as we move forward. Above, are my day 1 pictures and while I don’t have much weight to lose (I just have some “softer” parts of me to tone up), I have goals to add more lean muscle and look like a shredded fitness model in 90 days. Think I can? So do I! 😉 No matter the goals, the struggles are pretty common and typical whenever starting something new (or restarting again).

Here’s how I measure my stats:

Body weight: 150.1

Chest: 36.5

Waist: 28.5 & 30.75

Hips: 38.5

Right thigh: 19.5 / Left Thigh: 19.5

Right arm: 10 / Left arm: 10.5

What about my meals? I calculate my daily needs on my new fitness program and will be eating 1,800 calories a day. I also like to focus on quality nutrition and breaking down my macronutrients to fit my body’s needs to feel my best and reach my set goals. I’ve set a 40/30/30 split and will be getting in 40% of my daily calories from carbohydrates; 40% from healthy fats and 30% from lean protein sources.

I will be sharing my foods too so don’t think this will be a secret 🙂

So far today:

Breakfast:

Coffee with 3 Tbls half and half (don’t take away my cream!)

2 whole eggs + 1 egg white

Post workout snack:

Cafe Latte Shakeology made with 1 cup almond milk and 1 cup ice

Pink lady apple sprinkled with cinnamon

Lunch:

1 cup oven roasted brussel sprouts (my son and I are obsessed!)

1/2 cup lowfat cottage cheese mixed with 1/2 cup whole grain cereal

I’ve had 3 water bottles of water and my goal is to drink 6 each day (which totals a gallon of water)

I worked out to my total body core conditioning and some practiced some power yoga to get an extra stretch.

I’ll be planning to drink water, herbal tea and maybe some lowfat hot chocolate (to curb my hunger and cravings today). I’m making a turkey based dinner with salad and enjoy some Greek yogurt with berries for another snack today.

I feel good so far but please follow me on IG @KathyProFitness and Snapchat @spazzykay to get all the daily ups and downs along with the daily blog posts.

If you are interested in starting NOW and need a place to begin, I’m hosting a 28-Day workout + meal plan challenge and looking for 10 serious people to join our team! This program will challenge you with strength and conditioning training and I’m going to reward those who commit and reach new goals with a gift basket of fitness goodies plus a FREE month of one-on-one training with me before summer season.

Are you IN? Then fill out the form below and I’ll be in touch asap!

New week’s goals

It’s a new week and I’m making a commitment for the coming 2 weeks to post daily about my progress in all areas. I like to write my blog posts more often and it seems like I get on track for a bit and then off again. My goal is to share a bit of my world with you in the next 2 weeks so you can glimpse what I struggle with and where I succeed at. My hope is that this inspires you to keep going every day; week and month…even when things are going as “perfectly” as you hope they do. 🙂

I didn’t sleep very well last night due to my daughter’s recent bout with strep throat and now an abscess on her tonsil. You’d think by that last sentence that my daughter was a young girl, right? Well, honestly, she’s 20 years old and when my little girl is sick this momma is going to overdo it on worry, care and soup making. lol

Chicken Enchilada soup

I had also planned to train my bootcamp group of ladies this morning at 5am before our appointment at 9. Since I was waking up every hour on the hour, to check on my daughter (yes, I slept in her room!); I heard a strange dripping sound around 3am and wondered if our sprinklers were stuck or mis-programmed.

No sprinkler issues whatsoever…it was actually raining. 

IMG_4769

In Southern California? That is absurd! LOL So I messaged the bootcamp ladies and we agreed to postpone this morning’s workout for tomorrow since we’d be outdoors in the wet and slippery morning. I tried to go back to sleep but to no avail…so here I am, writing this blog and drinking my coffee before I get my 5:30 workout done in my living room. I’m also kicking off this week with a NO SUGAR challenge for 2 weeks.

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This is my 3rd round of the NO SUGAR challenge this year and I have to say that I’m actually looking forward to this more than ever. I realize that even though I’m a healthy eater who choose “clean” foods about 90% of the time, when I cut out all of the sugars completely; I feel lighter, more energetic and immediately drop any extra “bloat” or weight that can creep up at any time of day or night. You know what I’m talking about, right?

I may or may not go through withdrawals because I’ve done this more than once this past year and each time it gets easier to do. I’ll share with you why you should take on a challenge such as this soon too (even now!) and why sugar is one of the main reasons for our obesity epidemic and all of the health issues rising up in our lives.

I’m drinking my coffee with 1 Tbls of half and half. Yes, there is cream in it but no sugar! 🙂 My tip for you today is to cut out the crappy coffee creamers that are filled with awful preservatives, sugars and things that aren’t even in my vocabulary. Use cream, half and half or milk instead. You’ll thank me later.

My workout is going to be from Beachbody’s Master Hammer and Chisel. I’ll be doing Hammer Power today and you’ll have to see how it went in tomorrow’s post.

Screen Shot 2016-01-05 at 12.15.10 PM

Today’s big plans:

workout at 5:30am

Dr. appt at 9am

No sugar all day

Dinner plans: Mediterranean Chicken with pasta (for the family- I’ll stick to the chicken and veggies)

Want the recipe? Check out tomorrow’s post!