Flexibility Training

Much like other areas of health and fitness, flexibility has a systematic progression based on your goals, needs and capabilities. The three phases of flexibility training that I like to use are corrective, active and functional.


Corrective flexibility is used for increasing joint range of motion, improving muscle imbalances and correcting alter joint mechanics. Some of the techniques for corrective flexibility include foam rolling (also known as self myofascial release) and static stretching. Foam rolling would be used for tight or overactive muscles to help relax and elongate improving muscle extensibility. During static stretching will improve muscle extensibility further by holding your stretches for 20 to 60 seconds allowing for greater lengthening of the muscle.

 

The next phase of flexibility is active flexibility, which uses active-isolated stretching. This allows for the agonist and the synergist muscles to move through a full range of motion while the antagonists are being stretched. In most cases the stretches are only held for 2 to 5 seconds at the end range of motion and then relaxed and it would be done for a specific number of repetitions.

The third phase in the flexibility continuum is functional flexibility which utilizes dynamic stretching. For dynamic stretching you need multiplane are extensibility with optimal neuromuscular control throughout the full range of motion. One easy example of this would be doing bodyweight squats or walking lunges with a medicine ball rotation.

The third phase in the flexibility continuum is functional flexibility which utilizes dynamic stretching. For dynamic stretching you need multiplane are extensibility with optimal neuromuscular control throughout the full range of motion. One easy example of this would be doing bodyweight squats or walking lunges with a medicine ball rotation.

See my fitness journey
Have Questions? Contact me.

Fitness Quick Fixes

I know everyone out there is looking for the quick fix or shortcut to health and fitness… Well here it is…

There isn’t one. I know DVDs, Diet Programs and, yes, even Body Wraps claim they have the solution, but sadly they are temporary.

Let’s start with DVDs. Yes, I myself did start with a DVD program, and yes it was a challenge, but after a short time my results started to plateau. That’s when you realize that your fitness has to evolve with your body. Our bodies are amazing, and can adapt to physical stress loads. 

Now onto the diet… Yes! Your diet has to evolve with your fitness. Sure, you may start with the low carb low fat diet plans, but diets are temporary. Eating smart and lifestyle changes are more permanent. As you get more fit your meal plans will have to change. Even weight watchers evolves over time.

Now for the wraps… This is an extremely temporary fix. It essentially squeezes the water out of your fat cells making you look thinner. Normally this will last for up to 72 hours, and sadly over use of things like this is not only expensive but also can start to dehydrate your body. 

My best advice… Put in the work for the results. You will feel better seeing all that you have accomplished. 

Have questions? Contact me.

See my fitness journey.

Drop the Machines for Functionality 

 

push up

I know a lot of people love their workout machines, but here me out.

Let’s look at the machine like the leg extension. You will never really use this motion in everyday life, you are sitting in a fixed position just swinging your leg out. Sure, you do get a burn in your quads but where is the core activation?

Doing a squat is a much better alternative to leg extensions or even the leg press, and yes I know some people have issues with squats. There are ways around it such as a ball squat.

Before you use a machine ask yourself:  how will this help my over all functionality? Even physical therapists stray away from machines for more functional movements. If weights are not your thing also look at the option of calisthenics. Something as ordinary as a pushup has huge benign to your entire upper body.

Have Questions? Contact Me.

Want to see how I’ve progress? My Fitness Journey.

Challenges 

Ray Shonk Quote | Fitness Motivation | Kent County Michigan
Never Be Afraid of a Challenge

Never be afraid to challenge yourself.

Sure, you may not succeed on the first or even the second attempt, but learn from the failures and come back stronger! We all have obstacles to overcome at some point, injuries, illness or even self doubt. Your true strength comes from overcoming these obstacles. I know you can over come whatever stands in your way. Keep pushing my fitness friends!

Have Questions? Contact Me.

Want to see how I’ve progress? My Fitness Journey.