Bfit Blog

” How Important is stretching?”

Let me put it to you this way, not stretching is like never getting your car serviced. It’s that moment when your check oil light comes on, headlights go out and a tire pops. That’s sort of what happens to your body when you don’t regularly stretch. You start experiencing tightness behind the knees, or your lower back begins to ache consistently. You might find that you cant’ turn your neck to the right because of the massive muscle adhesion in your upper back or a dull pain over your knee cap because of the extremely tight IT band that you haven’t stretched out in months, maybe even years! Just like your car, if your muscles are allowed to remain tight, they will begin to turn into sprains, tears, or even worse broken bones!

So what does it mean for you as an athlete? You have to see your body as a high priced sports car that needs regular maintenance to continue run smoothly and keep the high paced life style you demand of it. So if you work out with Fit Club 5 to 6 days a week and only rely on the minimal stretching that we do after each session, you are setting yourself up for injury. The exercises we do in each session will inherently make the body tighten up. You have to invest in the time to stretch so that the muscles will return to their original length and state. I don’t mean the stretch it requires for you to bend down to pick up your car keys when leaving the grocery store two days later! I mean, take the time when you get home and use your rumbler roller. The consequences of not stretching regularly and thoroughly could include serious soft tissue injuries such as tearing your ACL or your Rotator Cuff, if the body is neglected like the car without oil, the muscles literally won’t be able to hold themselves together. From there it is a domino effect, eventually the bone that the muscle is protecting will break.

So how do you insure your body continues to run at high performance? Before any Fit Club Session starts take the time to do a dynamic stretch (run or high knees, walking lunges, plank, push ups, etc.) into self-myofascial release (rumbler roller). This warms up the muscles and gives your body the chance to stretch out before you start your workout. Also, it’s important that you use the roller at any point of the work out when you begin to experience tightness. Spending a few minutes doing this during a workout will release tight muscles and allow for more mobility and flexibility. Most important, after the session and you get home, take the time to really release the tightness in your muscles by using the rumbler roll and/or static stretching (holding a stretch for 30 seconds to a minute) for a total of 15 minutes in the morning and another 15 minutes in the evening. This may seem like a lot, but when you compare it to the time you will have to take off from work, injury or worse surgery – 30 mins is a deal.

So let’s keep our bodies healthy and prevent injury together!

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One Last Thought…

This is what makes an athlete in my eyes, consistency and perseverance.  You don’t necessarily have to be the fittest person with the most muscle definition; you just have to possess the drive to want to be fit and to stay healthy.   In life only the strong and focus thrive and survive and when I look out on all my members I see Athletes!

Why? because you make it a number one priority to exercise daily.  Day in and day out you set that alarm (for all you a.m. clients) roll out of bed and make it to a session no matter what! For all you busy people who are tired after a long day at work but you fight that traffic to come train with us. You’re consistent! You’re focused! You are athletes and I have the privilege of training all of you

Thank you for making my life richer and rewarding.

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From My Experience

I’m a human being… yes some of you may think I’m super human! I also have my struggles and obstacles as well. I have to remind myself everyday to stretch/roll. Some days I roll 10 minutes, other days I will bring the roller with me to the gym and that’s my session for the day — just the rolling.  There are the days that I don’t stretch or roll and I will wake up the next day insanely tight, which you all know what happens to a tight body… I’m in pain and uncomfortable.  But I know how to solve the issue, grab my roller, roll out for 10 to 15 minutes.  It will put me right back on track and ready for my next work out. I think of myself as an athlete and the roller is my rehabilitation.

What motivates me to roll? I want to be able to walk when I’m 100! Run after my grandkids!  You only have one body in this life so take care of it.

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How much water should you be drinking a day?
Sedentary 96 ounces a day
Active 120 ounces plus a day, totaling 240 ounces
Most of us only drink 2 to 3 glasses of water a day…

The following are the side effects of dehydration:
1. Fatigue
2. Restless sleep
3. Migraines
4. Always hungry
5. Poor muscle contraction
6. Muscle spasms
7. Dizziness
9. Weakness

These are just some of the side effects and being dehydrated can actually cause injuries such as strained or pulled muscles!  If the muscle is dehydrated it’s almost like a rubber band.  What happens to a rubber band if stretched and pulled while drying up? It snaps – right?   That is exactly what will happen to an extremely dehydrated muscle.

To help you in keeping you hydrated, go to your apps store on your smart phone and search for a water tracker app.  I use Daily Water, a free app you can get for any mobile phone platform. Every time you have a glass of water tap the empty glass, it will check it and you’re 8 ounces down and at least 7 glasses to go!  Easy!  Staying hydrated while secretly competing with yourself! Perfect!  Do whatever it takes to keep that brain and body of yours healthy.    Remember Fit Clubs motto, “Think fit, B fit!”

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Goal of the Week

Everyday for pretty much the rest of your life you’re going to roll your entire body out! Yes, I am serious. At first this may seem over whelming or maybe even impossible so I will make it a bit easier on you and will only start with the lower body until we connect again via newsletter. This routine is just like a deep tissue massage, so every time you find a adhesion stop – take a deep breathe in and when you breathe out, push all your weight into the knob of the Rumbler. Continue doing that until you begin feeling some relief. Start at your feet and work your way all the way up to your hips.  Once you have rolled the whole lower body, start again, this time reverse the process and roll from your feet up to your hips. The whole process should take about no less than fifteen minutes but could go up to 45 minutes depending how tight you are.  Time yourself to make sure!

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