Nicole Wilkins Vitacost Fit Tip - Post-Workout Stretching
IFBB Professional Figure Competitor gives us quick and easy tips to keep us in shape. In this video Nicole gives you tips on how to stretch after working out! Go to Nicole's blog at blog.vitacost.com/nicole-wilkins.
Original article and pictures take s.ytimg.com site
National Level Bikini Competitor & Fitness Model Amber Day Talks With Simplyshredded.com
How did you get started with bodybuilding?
Back in 2002 I had my daughter at 19 years of age. I was not fat but what we call “skinny Fat”. I was young and just disregarded nutrition and training. I was always athletic when I was in school and I played softball for 8 years! I also was involved in volleyball, basketball, cheerleading and all sorts of sports. I came by that honestly because my parents owned a sporting goods store and they were always involved in the local sports. I wanted to change my physique so I hired a personal trainer. I learned the in’s and out’s of the gym and fell in love. Somewhat addicted I would say. I started college and was stressed, busy, a lot of clinical dental hygiene hours so I ran. I mean ran miles after miles a day. Well there went all my hard earned muscle. I love distance running and had to cut that out. Started supplementing, lifting heavy, and doing some circuit training. Finally decided after years and years of building up some muscle again to enter my first competition where I placed in the top three.
So I started training for the next show, then the next show. I haven’t stopped the madness since! I love it!
Where does your motivation come from?
My motivation comes from a variety of things. I love the industry! I am always wondering what the next step is in improving my physique. This sport is a passion of mine and I always want to come into a show guns blazin! Don’t let your competition out train you and always help others. My fans always inspire me instead of the other way around. Those who believe in me and have supported me have kept me going!
Motivation, dedication, and determination are the key to my success. It may sound a bit cliché but it’s the truth.
Amber Day
What is your training routine?
Right now I am starting to lean out for a show so I have started to integrate circuit training moving from one exercise to the next with little to no rest. My weight has dropped and the reps are a bit higher. I love working with Jamcore at Iron Gym in Santa Monica.
Workout Routine
Day 1: Back & Shoulders / Evening Cardio 30 minutes
Leg Extension Supersetted with Lying Leg Curls 4 sets x 12 – 15 reps
Leg Press 4 sets x 12 – 15 reps
Walking Lunges 4 sets x 20 lunges
Seated Leg Curl 4 sets x 12 – 15 reps
Stiff Leg Deadlift 4 sets x 15 reps
Seated Calf Raises 4 sets x 12 – 15 reps
Chest & Arms
Chest Cross Overs 4 sets x 12 reps
Incline Chest Dumbbell Press 4 sets x 12 reps
Decline Pushup 4 sets x 12 reps
Pec Deck 4 sets x 10-12 reps
Cable Curl 4 sets x 10-12 reps
Hammer Curl 4 sets x 10-12 reps
Preacher Curl 4 sets x 10-12 reps
Triceps Push Down : 4 sets x 10-12 reps
Lying Dumbbell Triceps Extension 4 sets x 10-12 reps
Dips 4 sets x 20 reps
Abs
Leg Tucks 4 sets x 10-12 reps
Ab Crunch 4 sets x 10-12 reps
Bicycles 4 sets x 10-12 reps
Amber Day
If you have to pick only 3 exercises, what would they be and why?
Lateral Raises: I love really targeting the medial delts and seeing them pop. Plus I have a hard time rounding them out so these help that development tremendously.
Lunges: Because they are such a great lower body exercise targeting the glues, quads, and hamstrings. I love the burn when I do lunges.
Lat Pulldowns: Great and effective compound movement that works the entire upper body.
What is your diet like?
Sample Diet:
Meal 1: 3 Egg Whites, 1/3 Cup Oats, 5 Strawberries, 1 cup Coffee and glass of Water
Meal 2: 1 scoop of Champion Nutrition Vanilla Protein and 1 medium Apple
Meal 3: 4 oz. Lean Ground Turkey, 1/3 cup Brown Rice, small Salad
Meal 4: 1 scoop of Champion Nutrition Protein and 1 Red Bell Pepper sliced
Meal 5: 3oz Chicken, 1 cup Veggies
Meal 6: 1 scoop Champion Nutrition Protein with Glutamine
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment is simple! I have stuck with it! This industry has become not only my career but also my lifestyle. I eat, breath, and sleep fitness. I love the determination, self-motivation, mental strength this sport has given me. I have also been very blessed and have signed with Champion Nutrition as an Official Sponsored Athlete and am completely honored to represent such an amazing product line! I believe there are always places to go up from here and have continued goals to reach. My last interview with Simply Shredded my accomplishments were show placing and magazine spreads but now it’s about me representing myself in good light as well as Champion.
If I inspire just one person and change their life then that is an accomplishment in my heart. I hope to continue on the path of positive energy and learn from all you wonderful people in this industry!
Amber Day
Your own physical feature you are most proud of?
Ok are you ready for this one…drum roll please…. My teeth! ? Ok so I’m a Dental Hygienist and so that’s where that statement comes from. Moreover, this is Simplyshredded so I must talk about my physique or else it just wouldn’t be right. So I would have to say my legs. I have worked really hard in my off season to put some solid mass on my legs and bring them up a bit. I am overall happy with the results I have seen from the hard work that has gone into sculpting them.
I’m proud in the sense of knowing that a lot of blood, sweat and tears have gone into these sticks and I plan on keeping this muscle. It’s always good to see the results of your sacrifices!
When trying to cut down do you prefer to use HIIT or just normal cardio?
Actually moderate cardio works best for me. I like to do the Stairmaster twice for about 45 min each session. I tend to lean out better than if I did HIIT.
I do HIIT at the track or treadmill about twice a week regardless just to shock the body.
What is your supplementation like?
Pretty basic really, it consists of the following:
Whey Protein
CLA
BCAA’s
Vit C
ALA
Digestive enzymes
Favorite Quote?
“You are what you eat” & “obsessed is how the lazy describe the dedicated”
(Stretching your arms when you wake up in the morning does NUH COUNT).
If you go to yoga routinely – good for you! I don’t. I never go. Except that time I bought a Groupon for 30 days, and then I HAD to go. Gotta get my moneys worth, ya know??
Since I workout, walk and sit in a desk for 90% of my life, stretching is so crucial. Especially after a workout:
Tight hips and hamstrings are a HUGE factor in why people get lower back pain, and why they aren’t able to squat properly.
Tight calves can cause tight feet, which turn into bunions or foot cramps (I’ve actually had to end workouts halfway through due to foot cramps – so annoying).
Tight glutes can affect your knee alignment and your hips, and therefore affect your form.
There are so many other issues that arise from having super tight and tense lower body muscles, but these are the most common in my experience.
I do a 10 minute warm up before every workout, and a 6 minute cool down post workout stretch routine afterwards. No matter how long my workout is, I always make time to stretch. If you leave the gym immediately after completing your workout – stop. Make it a priority before leaving. Even if it means ending your workout 5 minutes early to get that stretch in.
The main areas I focus on when I stretch are:
Hip flexors
Quads
Groin
Calves
Glutes
Hamstrings.
(…. basically all the muscles).
I press Start on my stop watch, and every 30 seconds I alternate legs, or move onto the next stretch until i’ve completed them all. If a particular area is more tight or sore than the others, I will stay in that stretch for up to 90 seconds.
The mat i’m using is from BYoga and it is amazing! It’s solid and anti-slip (key for a sweaty human such as myself) and it comes with this super dope/hip leather bag strap. I place the Turkish towel under my knee for the first stretch, as the mat alone is not enough for the pressure on the bone.
6 Minute Post Workout Stretch Routine
Kneeling Quad & Hip Stretch
Stretches quads & hips
Set up so that your left foot is flat on the ground, and your right knee is kneeling behind you. Ensure your left knee is directly over your left toes – you don’t want to be leaning into the stretch here. Instead what you will do is tuck your tailbone under, almost like you’re curving your bum towards your belly button. You should feel a stretch in the front of your right hip. Now, carefully lift your right foot and grab it with your right hand. You should feel a good stretch in both the right quad and hip. Keep your torso upright and ensure both your hips and chest are facing forward.
PigeonPose
Opens hip joint, stretches the glutes & groin
Slide your left knee forward so that your thigh and knee are directly in front of the hip (as much as possible). Place your left foot towards your right hip, keeping your knee from sliding to the side. Your shin does NOT need to be parallel with the mat, but your hips should be facing forward. The right leg should be extended behind you, with the top of your foot flat on the mat. You can either lean over your bent leg, or keep your torso upright.
Low Lunge Stretch
Opens and loosens tight hip flexors & groin
Step forward with your left foot and bend at the knee. Your right leg should be extended out behind you, with your knee several inches off the ground. Sit into your left leg, allowing your hips to open up as much as possible. Place your hands beside your left foot, with your torso parallel with your upper left leg. Try to maintain your pose so that your right knee stays off the ground.
Kneeling Groin Stretch
Stretches and opens your groin
Start on your hands and knees with your knees running the length of the mat. Slowly spread your knees further apart, until you can comfortably maintain that position and feel a stretch in your groin muscles in both legs. Spread your feet apart, so that your shins are running parallel to one another, rather than forming a V shape. If you’re able to, rest yourself down on your forearms as i’m showing in the photo. Otherwise stay up on your hands, leaning your chest forward and over the ground.
Standing Hamstring Stretch
Stretches hamstrings, glutes, calves
Stand with your feet together, legs and knees as straight as possible. Bend at the hips, with your hands either folded in front of you, or touching the ground. If you can’t reach the ground without bending at the knees, just let your torso hang. Keep your shoulders back, and avoid letting your back round out and hunch over.
Seated Glute Stretch
Stretches glutes & hip flexors
Sit on your bum with your knees bent and feet flat on the ground. Take your right foot, and place it over your left thigh, close to the knee. Keep your weight on your hands behind you, and your torso upright facing forward. The closer your right foot is to your chest, the more intense the stretch will be. Don’t lean your chest towards your foot to make this a deeper stretch. Instead, lift the toes of the planted foot so that the heel is the only part touching the mat. This will push your left knee, and therefore your foot, towards you.
Alternating Calf Stretch
Stretches calves & hamstrings
Set up in downward dog so that your hands are slightly in front of your head and arms extended. Your body should form an upside V, with your legs and feet in line with your hands. Bring your left heel down to the ground and hold for ~5 seconds. Alternate heels, lifting up your left one and bringing down the right heel, stretching out the calf muscle.
Now you have your stretches figured out – what about your workouts? If you’re bored of your current training program, check out my 12-week HIIT E-Book, The Sweat Series!
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Original article and pictures take borntosweat.co site
Shin splints are one running injury that can stop you in your tracks. Not only do they disrupt your training, shin splits hurt too. Weak muscles in the front of the shin coupled with tight calves can lead to this problem, so it's time to strengthen and stretch this area whether you're training for your first 5K or your first marathon.
Here are a two exercises and one stretch to do at the end of your runs to balance out the strength of your lower legs.
Toe and Heel Walks
Walking on your toes and heels with your legs in different positions works all the muscles in your lower legs. The motion of turning the feet in and out comes from rotation in your hip joint, not the ankle.
Directions: Walk for 20 to 30 feet in each of these four positions.
Walk on your toes with feet turned out (like a ballerina)
Walk on your heels with feet turned out (like a duck with heels together, toes out)
Walk on your heels with legs turned in (toes in, heels out)
Walk on your toes with legs turned in (pigeon toed, on your toes)
Heel Rock
This move will strengthen the lower legs and adds a dynamic element that will challenge your balance.
Lift your heels to rise onto your toes, and then rock back onto your heels lifting your toes.
Repeat rocking forward and back, holding onto something to help keep your balance if needed. Do 20 reps.
Calf Stretch
Keep your calves long and loose with this simple stretch, which you can repeat throughout the day to ensure your calves stay flexible.
Step your right foot back about two feet, bending your left knee.
Press your heel into the ground to increase the stretch.
It is essential to exercise and equally essential to do pre and post workout stretches. The types of stretches performed by us have a huge impact on our flexibility, athletic performance, muscle strain and risk of injury. Not all stretches are the same. Doing static stretches before working out can actually increase the risk of injury instead of reducing it. You need to know what stretches should be done before a workout and which ones after as they are totally different.
Pre workout stretches
Stretches before a workout should have moves that increase the heart rate, stretch the muscles and lubricate joints. Doing dynamic stretches before a workout reduce the risk of injuries and increases our athletic performance.
Duration: 5 minutes
Dynamic stretches
1) Jumping jacks
Start with your legs together and your arms by your side. Jump and bring your legs out so that they are more than shoulder width apart. While you jump, bring your arms overhead, clapping your hands together. Jump immediately back to the starting position.
2) Kick-backs
Start jogging at the same spot. While jogging, kick the left heel to the bum. Switch legs, while making sure that your knees are pointed straight down all the while.
3) Knee to Chest
Stand with your feet hip width apart. Lift your right leg and bring it to your chest, giving it a big hug as close as possible. Switch legs and repeat the same.
Stand with your legs a hip width apart on one side of a tennis court. Walk up to the other side of the tennis court, lunging alternately with your right and left leg. This needn’t be intense, don’t bend down completely while doing the lunge, the body should lean forward.
5) Arm circles
Extend your arms out straight out by your sides so that they seem parallel to the floor. Start rotating them in small circles. Continue the movement for a while and then reverse the movement so that your arms rotate anticlockwise too. Small arm circles should be performed before doing large arm circles.
6) Straight leg kicks
Stand straight wit your feet a hip width apart. Kick your left foot in the air and touch your right toes with your left hand. Make sure you keep your legs, back and arms straight and toes bent. Even if you can’t reach your toes it is fine. Switch sides and repeat the same.
7) Neck roll
Stand up straight. Begin by dropping you head forward followed by rolling it from your right shoulder to your left shoulder. Keep repeating this a few times and start rolling the head complete 360 degrees. Alternate the rolling action and continue.
8) Knee-ups
Do spot jogging bringing each knee up so that your thigh is parallel to the floor.
Post workout stretches
Stretches that you do after a workout should lower your heart rate and stretch your muscles. These stretches should be static (non-moving) exercises.
Total duration: 3-5 minutes
Static stretches
1) Butterfly
Sit on the ground with your knees bent and soles of each foot touching each other. Hold your feet together and bring them as close as possible to your body while making sure that your back remains straight.
2) Forward fold
You can keep your legs either together or hip/shoulder width apart. Keep the straight with your body bent forward trying to touch the ground.
3) Downward Facing Dog
Begin with a forward fold and then walk your legs back so that your body can make a “V” upside down! Arms should be straight with your shoulders down, keep bums in the air.
4) Flamingo stretch
Stand straight with your feet a hip width apart, bending your right leg bring your right foot up towards your bum. Hold the position while making sure that your knees are aligned well.
5) Extended leg stretch
Sit down with your right leg straight. The left leg should be bent with the foot against the upper right leg. Complete the forward fold while trying to touch the toes and keeping the back as straight as possible. Switch legs.
6) Torso Stretch
Stand while holding arms above the head with your fingers interlocked. Fold to your left, back, right and then forward, holding each position for an appropriate amount of time.
7) Shoulder stretch
You can do it while sitting or standing. Extend your right arm and then use your left arm to pull it to your chest. The right arm should be straight across the chest with your hand extended to the left.
8) Bum stretch
Sit on the ground with your legs extended forward. Bend the right knee and place your right foot on the outside of your left knee. Rotate your torso and place your right elbow against the inside of your right knee while your left arm is behind for support. Rotate your back and neck so that you look over the left shoulder. Switch sides and keep your back straight.
Do stretch the right way before and after your workout!
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Original article and pictures take www.fitnessvsweightloss.com site
