A huge portion of fitness related injuries are related to a lack of flexibility. The good news is that we can fix this issue even with only 5 minutes of stretching a day. The three best ways to increase your flexibility are by implementing dynamic stretching, static stretching, and foam rolling.

1.Dynamic stretching: This can be in the form of a dynamic warm-up. A dynamic warm-up just means that our body stays in motion through out the entire routine. The goal here is to increase blood flow to your muscle, especially the specific muscle groups you will be working that day. It also stimulates the nervous system throughout the body. Focus on simple movements that explore the FULL RANGE OF MOTION (lunges, torso twists, shoulder circles, runners lunge, etc.).

2.Static Stretching: This should be done AFTER a workout. Hold stretches for 30-60 seconds each. Static stretching helps to make a difference in in ease of movement and greater rang of motion. This should be done gently to allow the connective tissue time to relax and elongate after each workout.

3.Foam rolling: This one is huge! This targets the fascia and connective tissue and can be done before and after a workout. Position yourself on top of the foam roller, relax, and slowly roll the muscle out until you feel it release. Please look up techniques for proper foam rolling as there are certain areas that need trigger point work rather than foam rolling.

Carbohydrates are the primary source of fuel used by the body to provide energy especially when lifting weights. The body has three main sources of fuel that it uses for energy: carbohydrates, protein, and fat. However, protein in more of a building block. It is used to rebuild muscle after exercise along with numerous other biological processes. That being said carbohydrates and fats are left to be the bodies primary sources of energy. During lower intensity bouts of exercise the body primarily uses fat for fuel. If the intensity of the exercise increases, for example sprinting, vigorous weight lifting, then body will get most of the energy needed from stored carbohydrates in the body known as glycogen. These metabolic processes are very complex and I could sit here and explain it to you all day but in summary, your body needs all three of these macronutrients!!! Before you fall for a myth like the one above or fall for the next fad diet, consult someone that actually knows the facts about our human anatomy and biology. Please take care of your bodies!

FASLE: The fat cells are reduced in size when a person loses weight, but the number of fat cells does not decrease.*Say whaaaaaat?

Yep, but guess what, we are supposed to have fat cells, or adipose tissue rather. The number of fat cells in the adult human body has a constant turnover rate. In other words there are fat cells dying and fat cells being born constantly, but over all about the same number of fat cells remain within your body through out the course of your life. So lets let go of this obsession with “killing” our body fat and realize that it is always going to be part of our beautiful bodies, and rather focus on shrinking those babies in a healthy way!

Health is a combination of physical, mental, and emotional wellness. When people think about physical health, they usually go straight to exercise and physical activity. But to be honest nutrition has a far greater impact on physical health. Now that’s not to say that working out and getting outside has minimal importance, it’s extremely important! But if you are seeking real results, start with how you feed your body. You can workout like a madman but if you’re not feeding your body properly you’re basically trying to walk up an escalator that’s going down. Work smarter not harder!