The 12 Biggest Myths About Stretching

1. Myth: Stretching prevents injury. 
Researchers are finding that stretching won’t necessarily prevent sitting out on the sidelines. Injury is due to many factors, including poor technique, muscle imbalances, and not warming up properly. The upside: Greatist expert and trainer Kelvin Gary says the risk can be minimized by stretching regularly as part of a warm-up and cool down.
Truth: Injuries are complicated, but stretching may be one way to keep them at bay.

2. Myth: Stretching nixes soreness. 
Aches from yesterday’s CrossFit W.O.D. might not fade with a few good stretches. In a study of over 2,000 adults, stretching before and after exercising didn’t stop those pesky post-workout aches and pains. (Fun fact: Feeling sore comes from micro tears in muscles, and stretching is not effective in preventing these tears and subsequent soreness, Gary notes.)
Truth: Soreness can strike any athlete, regardless of their stretching regime.

3. Myth: Stretching a few days a week is plenty.
We may not want to hit the gym seven days a week, but according to Greatist expert and triathlon coach Andrew Kalley, consistent stretching is key to increasing flexibility, range of motion, and potentially reducing the risk of muscle strain.
Truth: Stretching consistently is the best way to reap its benefits.

4. Myth: Static stretching should come first.
Stretching before a workout when the body is at rest can be harmful, since muscles may actually tighten up in the process. But static stretching after exercise is typically beneficial, helping the muscles to relax, Gary says. 
Truth: Go static after working out— not before.

5. Myth: A bit of light cardio is the perfect warm-up.
A quick jog isn’t all you need before hitting the weights, the courts, or the ‘mill. Dynamic stretching(think: walking lunges, running butt kicks, and power skips) in addition to some light cardio will warm up muscles and prep the body for a safe and effective workout, Kalley and Gary advise.
Truth: A proper warm-up should include dynamic stretching, too.

6. Myth: Stretching won’t help performance.
Dynamic stretching involves movements that jump-start range of motion, making them a great warm-up solution. And like the name suggests, studies show these moves may even help power-up those muscles.
Truth: Dynamic stretching might give muscles an extra power boost.

7. Myth: It’s OK to jet out after a workout. 
To get the most out of a workout, don’t forget to stretch at the finish line. Kalley recommends static stretching before hitting the locker room to relax those heated muscles. Try foam rolling post-workout/pre-stretching to really get those knots out.
Truth: Foam rolling and stretching are important post-exercise to-dos.

8. Myth: Stretch extra long on race day. 
Don’t take those race day jitters out on cold muscles. Researchers have found that static stretching before sprints could both harm muscles and prevent athletes from reaching their A-game potential.
Truth: When it comes to stretching, treat race days like any other training day.

9. Myth: Stretching one muscle group will only relieve strain in that area.
Sore in one spot? The source may be another muscle group altogether^[. One example: Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexors. (Sneaky, right?)
Truth: Everything’s connected. Stretch one area, and another might benefit, too.

10. Myth: A five-minute warm-up should cut it.
There’s no way we can squeeze in all those Frankensteins and hit the elliptical in five minutes flat. A proper warm-up often involves foam rolling, dynamic and active stretching, and then light cardio, Gary says, so don’t skimp out on warming up properly.
Truth: When it comes to warming up, take 10 (at least!).

11. Myth: All individuals need the same amount of stretching. 
Working long hours at a desk can lead to seriously stiff muscles. So cube-dwellers, remember those muscles might need a little extra attention before and after working out.
Truth: Workaholics may need to stretch more than others.

12. Myth: I’m already flexible, so there’s no need to stretch. 
Not necessarily. According to Gary, dynamic stretching and warming up are still important for everyone in order to increase blood flow to muscles. And remember, skimping out on stretching might also decrease flexibility over time.
Truth: Stick to stretching, even once flexibility goals are achieved.

by: Laura Schwecherl

Dirty Dash Round 2

so.. I did the dirty dash... AGAIN! so fun every single time! this time I did it with my sister and some of her best friends... and my friends too :) 
Splash (or Lauren.. whichever) works for a company that does something for Gold's Gym so we got to be on the Gold's Gym team for Free... yup it is THAT MUCH BETTER when it is free!!! 
It was a good time! full of mud, running, climbing, and sweating!

new job :)

so I got a job INSTRUCTING CYCLING!!! yay yay!!!!
My job is at the Jewish Community Center.
dreams coming true... I am a little nervous though!
I teach..

Monday 5:45 pm
Wednesday 9:00 am
Wednesday 5:00 pm

come to classes :) :)

pool side.

It is officially SUMMER TIME! you know exactly what that means... pool time! 

water slides, diving boards, bathing suits, getting tan.

so if you are anything like me... laying by the pool might replace some gym time when June rolls around.

I HAVE AN IDEA. have you ever tried swimming laps? 

The MayoClinic:

160 lbs - 423 calories/hour

200 lbs - 528 calories/hour

240 lbs - 632 calories/hour

so right when you get to the pool... swim laps for even just a half hour. Easy enough, right?

enjoy the sun!!!

Schwinn Certified!!!!

yay!!! I did it! I am now a Schwinn Certified Indoor Cycling Instructor. 
It was 8 hours of learning and riding with the wonderful Denise Druce.
Me and my dad did it together along with my friends Rachel and Bre.
ok.. so here is the first reaction I get when I mention that I cycle... AHHH
people are SO scared of this exercise.  
It is usually the fear of sitting on that tiny seat for an hour. 
and let me tell you... I get that.
however.. once you go a couple times and you couple it with core strength you will learn to sit light in the seat while maintaining correct form and you WILL LOVE IT!. 
so my challenge is give it MORE than ONE class and more than ONE instructor. 
if you don't like it after that then there isn't much more anyone can do. 
but hey it couldn't hurt.. well it could... but it wouldn't kill ya :) 

just try it....

ok people! so are you one of those people that say.. "I hate running"? then you are JUST LIKE ME! I am NOT  a runner! but one time.. I signed up for race for the cure! just the 5k! and that is one of my new favorite things! ok so here's how it works! you sign up-you give your money-and you can't back out after that! another great thing.. you don't HAVE to run! even walking 3.1 miles is good for you! and there are a lot of fun kinds of 5K's you can sign up for that make you forget you are running! I have run two exciting ones recently... the Dirty Dash and Color Me Rad! look at these pictures and try to tell me it doesn't look fun (also... kids can run these also! do it as a family instead of the movies one weekend)!

some easy rules.

1. don't drink your calories.
1. don't eat fast food
1. eat out of the fridge-not the freezer. 

now.. of course it won't kill you to go out once in a while and enjoy a hamburger and a nice cold coke. but do these things SPARINGLY. you will eat more fresh things, nutrient dense foods, and have way more energy.

don't diet. don't count calories (unless you have extreme health problems or do competitions or something).
if you let food overtake your thoughts... that is when serious problems can arise.
people always think "well I won't get an eating disorder" and that may be true.
but you COULD get something called
disordered eating. 
this is where food overcomes your thoughts. 
you stress about every calorie. 
you don't eat when your hungry. 
you keep eating when you are full.  
you save calories all day because you are so worried. 
you don't eat after workouts. 
you eat something and feel guilty. 
BE CAREFUL PEOPLE. 
this is your body we are talking about. 
it is NOT A GAME. 

Exercise Helps in the Fight Against Cancer

A cancer diagnosis can be overwhelming, both mentally and physically. People diagnosed with cancer immediately start thinking about the end of their life, what will happen to their loved ones, etc. However, a cancer diagnosis is not a death sentence. It is possible to survive. Research has proven that one of the most helpful ways to overcome cancer is through the power of a positive attitude. It takes mental and physical strength to remain strong in the face of this type of medical issue. The best way to do that is to continue an exercise regimen during treatment.

Many people exercise as a way to relax and forget about the stresses that they have in their lives. Most medical professionals will say that a big key to beating cancer is to stay calm and not worry about the future. Worrying about the disease and what may happen can weaken the immune system, which can actually strengthen the disease’s ability to take hold in the body. A good workout keeps the person immersed in the moment and focused completely on what they are doing. Another reason to continue exercising is a positive body image.

Chemotherapy and radiation treatments can affect the patient’s appearance and body image. The effects of the disease and their treatments for different types of cancer, depending on where it exists in the body or whether it is from a disease like mesothelioma, can affect the body in different ways.  According to the National Cancer Institute, exercise helps to improve body image and body composition. The article points out that breast cancer treatment, for example, tend to lead to significant weight gain. Exercise is a great way to control this problem and get the body back to a healthy state after the treatments. Recent data also indicates, although it is not conclusive, that exercise “improves progression-free and overall survival.”

The biggest benefit that exercise can bring, is allowing the patient to have a positive attitude. Continuing to exercise is a way of fighting back against the disease. It is the patient saying “cancer will not beat me!” The patient who can continue to exercise, no matter how tired they are or how badly they feel, is proving their mental strength. It takes a positive attitude to keep it going.

Exercise is an important aspect to defeating cancer. It can help relieve the stress of the disease and keep the patient relaxed. It can improve the patient’s body image and appearance. Exercise may even play a role in increasing survival odds after treatment. Most of all, exercise helps the patient to have a positive attitude. It is the best way for a patient to continue to fight, trying to strengthen the body while it is being attacked.  
Written by: David Haas

after 7.

ok so you know that advice that you hear from.. well.. EVERYWHERE? 
this is one of those "little tid-bits" that I am going to say may not be the BEST advice to follow.
DON'T EAT AFTER 7PM!
ok let me paint you a picture. 

you have been at school since 9am.. you didn't want to spend $7,000 on food at school you come in at 8pm(exhausted of course..AND HUNGRY) but.. tisk tisk.. don't eat after 7. so you go to bed hungry. 

now. lets break down what has happened in your body.
without food (energy) your body can't perform cell functions, store energy, perform transport..(and all that other fun biology stuff).
something maybe more relatable would be.. 

YOUR METABOLISM SLOOOOWWWS DOWN. (which is why it is best to try to eat 4-6 smallish meals to keep your metabolism going.. side note)

here is some NEW advice to go in place of the OLD advice.
listen to your body.  are you hungry? are you full? have you eaten enough today? (yes sometimes we don't eat enough) does your body feel satisfied? 


take a look at this hunger scale... you wanna start eating at around 4 and stop around 7.  rule of 7's.. before a 7 after 7pm?... eat a little something. it won't kill ya!


sincerely,
Aubri who's gonna go eat oatmeal at 11pm 

diets.

"A desire for a quick solution for weight loss has led to the mystification of exercise and diet and an environment ripe for promoters of quick weight-loss methods and fad diets."
--NASM Personal Fitness Training Manual


Ok.. so you have all heard it all. Diets from "Special K Diet" to "Atkins" to (the one that horrifies me maybe the most) "HCG".  one thing they all have in common? THEY MAKE YOU LOSE WEIGHT. and that is normally what people think about when starting these.  They are severely missing the underlying things such as "this weight loss won't last without lifestyle change" and "this could have negative effects on your body".  


it is a KNOWN fact that your body needs a little of everything to function properly.  proteins, carbs, fat.  


ok here is a big one that has lasted a long time "low-carb" or "no-carb" (can't believe that last one) "fat burns in a carbohydrate flame"  to utilize a max amount of fat one needs sufficient carbs to continue krebs cycle (this cycle helps make atp.. that is boring biology stuff).granted you can't eat all carbs. everything is a balance!   


bottom line..... 
95% of diets fail and most will regain their lost weight in 1-5 years
Source: Statistics on Weight Discrimination: A Waste of Talent, The Council on Size and Weight Discrimination

• 75% of American women surveyed endorse unhealthy thoughts, feelings or behaviors related to food or their bodies
Source: Three Out Of Four American Women Have Disordered Eating, Survey Suggests, Science News, from (www.sciencedaily.com/releases/2008/04/080422202514.htm) 
• 91% of women recently surveyed on a college campus had attempted to control their weight through dieting, 22% dieted “often” or “always”
Source: Information obtained from the National Association of Eating Disorders, from (www.nationaleatingdisorders.org/index.php) 
• Almost half of American children between 1st– 3rd grade want to be thinner and half of 9 - 10 year old girls are dieting
Source: Rate of Eating Disorders in Kids Keeps Rising, US Department of Health and Human Services

don't subtract.just add.

everywhere you go you hear people saying.. 
"I'm giving up soda". "I'm not eating fried foods anymore". "I am quitting carbs".  
ok... so of people that say that? how often do they stick with it? 
well I don't have some fancy statistic to prove my point but you know what I'm saying.
so next time you want to re-evaluate your diet and make some improvements. don't cut things out.
just add things. (yes it can be this simple)
add water (I can't emphasize that enough... ADD WATER))
add raw, whole foods (fruits and veggies)
add diversity to your meals (carbs, fats, and proteins)
by doing these things, some of your "not as favorable" habits will naturally become lessened.
               i.e. if you are drinking more water then your thirst will be quenched more often and you won't have as large of a desire to drink soda. 
so ADD ADD ADD :) 
p.s. don't ever punish yourself or make yourself feel guilty for eating a so called "bad" food.  more to come on that later.

who i am :)

so I thought before I started blogging out about fitness and health that I should tell you who I am.
my name is Aubri. I am studying fitness leadership at the University of Utah and I am minoring in nutrition.
I have also recently been certified as a personal fitness trainer through the National Academy of Sports Medicine.  


I am the first to admit.. I obviously don't know it all! What I do know, however, I would like to share :) so I hope that at some point you will find SOMETHING on this blog somewhat motivating. 


stand more than sit - aubri

I'm Number 1029.

remember your ability.

my legs burning. sweat dripping.  I can feel the fans blowing around me and on this 10 minute climb I am ready to GIVE UP.  but then... the instructor says something.


"for the rest of this climb...climb for someone who can't do what you're doing right now.  Someone who would give anything to have your legs for just these 60 seconds.  If you gave your legs to someone that needed them, I guarantee they would not lay, sit, or give up"

next time you are doing something with your body that is "hard" or "strenuous"-disassociate yourself from the situation.  think of someone who is jealous of what you get to do... and then do it for them.  surprise yourself.