5 Tips for People Who Don't Stretch (Yet)

We know we should stretch, but do we actually find or make time to stretch.  If you are like me I add in a few stretches at the end of my workout, tell myself that I need to do more one day and move on to the next thing on my list. When I first become interested in stretching, I purchased books, read a lot, reviewed downloads and even took a few classes. It's one thing when you get into stretching, it another when stretching gets into you. The more I learned, the more I knew I had to incorporate it into my life. Why not? For me, stretching seemed  boring. I know I should stretch, it has so many benefits, and who couldn't use a bit of flexibility and better range of motion? But when it came to finding the time  to do it, I instead jumped on the Ab machine or hurried out of the gym. Has this happen to you ? Is stretching like the last thing on your list of things to do around fitness? Ultimately, I came to develop a stretching practice and it has changed my life for the better. I 've learned that with stretching, the process of doing it is the whole point, not talking about it. 

I would like to share some tips to help those of you who are where I was about stretching.  Each one combats one reason we may give for not starting a stretch routine.

1. I don't have time! 

I know everybody is busy, so start slowly, say 5 minutes per day then work your way up to 30 to 60 minutes per day.  You can even practice at work, stand up every hour and do a different stretch. You can find times in your day to add stretching to what you already do.

2. It is boring! 

Yes, we love the active stuff, but there is benefit in stretching as well. Stretching increases your range of motion. 

3. I'm not good at it!

We all start at the same place. The more you do it the better you get.

4. My mind wanders!

Yes, but we all need to take some time out for ourselves. This is about self care.

5. I don't know were to begin!

Just start, start small, and go easy on yourself. Just like other exercise programs after a few weeks of stretching, you will feel like it isn't a big effort any more, it becomes something you want to do, and something you like doing. When it comes to stretch and heal, I am your man. Call me if you have any questions, 786-218-3266.

Stretch and Core

Asking a person who does cardio sculpt, cross fit and or boot camps to focus on flexibility is like asking democrats and republicans to work in the best interest of the nation. I am not trying to tell you that stretching will improve relationship in. Washington, DC,  I am telling you that good flexibility will help you in the gym and overall.

If you do squats, lunges or reach deep in a bent over row chances are you could use some flexibility and core training. Poor flexibility coupled with a weak core is a accident waiting to happen. Stretching helps circulate blood and oxygen to the joints, keeping them supple and healthy. Our blood carries nutrients and vitamins to our muscles so they can heal and rebuild. Further, stretching help flush the body of toxins and lactic acid that creates trigger points(little knots) that bind the muscle fiber together, preventing your muscles from functioning at their maximum potential, so if you don't have sufficient flexibility in your back, hips and glute, you might resort to poor form, compensating elsewhere for that inadequacy, which can lead to injury. In my stretch program I also incorporate core exercises, because a strong core will help maintain intra- abdominal pressure during bent over moves and squats, will protect your spine. Core exercises helps everything from posture to performance. Start strengthening your lower back and core while working on flexibility. Do the following core & strength routine:

Planks, 3 sets,1 minute, swimmer, 3 set,1minute and supine low- back stretch, 3 set, 1 minute. I recommend doing these exercises 2-3 times per week after a body part workout.  For more information,I am your man. Stay fit for life!! Nate

Choose to change- Add Heavy Rope training to Your Workout

It's time to take your workout to a new level, heavy rope training can help you get there fast. A strong core is at the center of all the programs I develop for my clients.  If you really want to make a different you should change your workout. How many times have you lifted those dumb bells or done lat pull downs. Are you bored, aside from that you probably have hit a plateau. Add heavy rope training can help put some life back into your workout and help to shock your body and some muscles differently. 

Heavy rope training was originally developed for combat sports like football and mixed martial arts, it has now found it's way into your program. It is highly effective at increasing your strength, power, and endurance. Constantly moving those ropes batting the floor or ground will help tone your muscles and give you a metabolic hit like none other. A few whips will get your heart rate up fast. All you need is a heavy rope and something to anchor to, a pole or a tree. Loop it around , hold one end in each hand  and go to work. if you have some hold the rope, make sure they grab the rope in the middle and make sure they ate strong enough to handle the action coming their way. The rope should be 1.5 to 2 inches thick. Rope training engages not just your arms and shoulders, it gets the whole body .common movements are waves, slams. throws, spirals and whips.  Start slow and increase as you get stronger. Fit to the core. Nate

Lossen tight muscle with a foam roller

I use foam rollers in my stretch classes to help my clients work out the knots in their muscles. A foam roller is an inexpensive, super - versatile piece of equipment that can work of knots and help sculpt an incredible set of abs fast. The softness and give of the foam roller makes it a great prop for stretching. Use the roller under the feet, slip off those shoes and stand with the roller under your arch, gently apply pressure to the arch by leaning your weight forward and slowing roll your foot back and forth over the roller. If you want more pressure, hold on to something sturdy for balance and stand on the roller with both feet  and gently and carefully roll back and forth.  Using a foam roller in my opinion is a form of stretching and it is essentially a more affordable way to get a deep tissue massage. If you have not incorporated  using a foam roller in your program, you are missing out on some serious benefits. By slowing rolling over various areas of your body, you will help break up adhesions and scar tissue and speed up the healing and recovery process after your workouts. You should use it to loosen up common areas of tightness such as your outer thigh (iliotibial band, ITB), quadriceps, or upper back. Foam roller work by using the body's natural response to pressure. As you roll over tight spots or trigger points, the muscle relaxes. For especially tight spots, apply constant pressure rather than rolling back and forth. If you need to work out a few knots in your upper back , place the roller under your shoulder blade and cross your arms over your chest. Lift your hips off the floor and use your body weight to apply pressure on the tight areas. Hold up to 60 seconds. Another great technique for relieve of tension in the neck is to lie on your back with the roller under your neck. Allow your head to rest on top of the foam roller, so that  you feel a gentle pressure on you neck. You slowly turn your head to the side, or to the side and down( aiming your chin down to the shoulder).  Hold this position for up to 60 seconds. Performing exercises on an unstable surface is a great way to engage your core muscles and make total - body exercises like planks more challenging. Place both hands on top of the roller during a fuller plank or push up, or slide your roller under your toes during the exercise. This will force your body to work harder to stabilize. To make it easier, you should consider using a half roller with a flat bottom until you are ready for the full version. Foam rollers can be useful in a variety of ways and may help you with balance or release your muscles. You can also take your Ab workout to the next level by adding foam rollers, you will force your core to work harder to help balance your body on the unstable surface. Try do your crunches on the roller.  Check me out at Nate's 30 Day Total Body Transformation on face book. Stay fit for life!!!!

Stretch to add years to your life and life to your years.

Yes, you really do need to stretch, because it is important to your overall well being. The benefits are endless.

1. You'll prevent injury and relieve pain. It is know that stretching increases your range of motion, it takes pressure off your joints and allows your body to move more fluidly. 

2. You will improve your circulation by increasing blood flow to your muscles. Better circulation helps your body recover faster by removing waste by products in the muscle tissue.

3. You will relieve stress and help you calm your mind and reduce stress levels. When you feel anxious, worried , or just plain worn down, it place extra strain on your body. By stretching to unwind you can relieve that tension . 

4. You will improve flexibility in your calves, hamstrings and shoulders, relieve lower back pain and elongate your cervical spine, which relieves tension in the body and head.

5 You will improve flexibility in your hips and quadriceps, release the psoas, which is a part of a group of muscles called the hip flexors. Tightness of the psoas can result in lower back pain by compressing the lumbar discs

6. You will increase flexibility in your glutes as well as help knee joints properly align during activity and help prevent sudden twist and allow for easier external rotation of the hips.

7. You will lengthen and realign you spine as well as stimulate the digestive system,reducing the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule. Improve range of motion in the shoulder as well.

Make sure you do at least a 5 minute cool down stretch after your workouts. I also highly recommend you take stretch classes once or twice per week, not yoga, not Pilates, actual stretch classes and or get you a stretch coach for stand alone assisted stretch sessions.

Stay fit for life! Nate, the doctor of stretch.

Body Transformation- That look

If you want that look, keep it simple. There are three factors to consider for body transformation. Exercise, eating properly and sleep. Eat more for size versus less for sleekness. Mostly importantly, prioritize Sleep! Only during sleep does our bodies experience physical transformation. Nobody is perfect. In order to gain mass one should take in 1.5 to 2 grams of protein per pound of body weight each day. Get a trainer or coach or join a group,don't do it alone.  Everybody needs help to reach their goals. Read, listen and learn. If you are looking to transformation your body, I am your guy. Follow me on Facebook at Nate's 30 Day Total Body Transformation or www. nathanielwilkins. com. 

Focus, focus, Focus

The one thing, I am focusing on more and more in my sessions with clients whether private or group is breathing. How to breathe properly in pressure  situations . Breathing is at the center of everything I teach and train. Taking deep full breaths allow clients to develop  a sense if calm , poise  and focus. This is key when clients are stretching or cycling or trying to finish off that last set of abs.

1. Take deep, and slow breath through the nose, filling the button of the stomach first. Allow your back to expand, and keep your shoulders soft.

2. Exhale through your noise, pausing briefly at completion.

3. Start with ten deep breaths once a day for ten days.

4.Continue daily and practice deep breathing in tense situations until it becomes second nature.