Is It Best To Stretch Before Or After A Workout?

SHOULD I STRETCH BEFORE OR AFTER I TRAIN?

This is one of the most common questions I get from clients. The answer isn’t short, but I promise to keep it simple!

First, you should know that there are different methods of stretching. For the sake of simplicity, I’ll focus on 2 of them: static [not moving] and dynamic [moving].

Generally speaking, I’ll classify dynamic stretches as a better way to loosen up pre-workout than static stretching, [though it’s not the only technique for a good warm-up - just the ideal way to focus on mobility if you want that incorporated into your warm-up].

And I’ll classify static stretches as a great way to improve flexibility if your muscles are nice & warm [like they usually are post-workout, which is why I usually save static stretches for the end of a training session].

To be super clear about what I’m saying: if your goal is to improve your flexibility - save it for after your training session because your muscles are most receptive to flexibility work when they’re nice and warm. If your goal is to warm up and loosen up in a way that improves your performance and reduces your risk of injury while training - stick to dynamic movements because static stretches pre-workout can create tension instead of reduce it.

Check out this 25 second video I created that sums it all up and demonstrates the difference between dynamic and static stretches.

I should also mention that ballistic stretching - bouncing as you hold a stretch - is an outdated method. Studies have found that it can work against us more than it works for us [it can increase our risk of ending up injured - when obviously we want to decrease our risk of that happening]. While it technically can be classified as “dynamic”, we’re better of sticking to movements that flow like a river rather than pelt like rain ;-) That’s why I didn’t demo it in my video, but I still see people doing it often enough that I wanted to bust the myth!

Any questions?! Fire away!

Let Me Bust A Fat Loss Myth Real Quick

SPOT REDUCTION ISN’T POSSIBLE!

Ab workouts DO NOT burn belly fat.

Cycling workouts don’t burn off fat in our thighs.

Boxing won’t burn fat in our arms.

You get where I’m going with this… It’s called “spot reduction” and it’s a myth that’s looong been busted.

SPOT REDUCTION ISN’T POSSIBLE!

So long as our hormones are in check, a calorie deficit [created by diet and/or exercise] will lead to fat loss - but we cannot decide where on our body we’ll lose the fat from. The [irritating] truth is that it’s random and uncontrollable [though genetics will sometimes give us an idea of what to expect].

Especially with the New Year approaching, it’s important to know that advertisements that promise their supplement/tea/program/whatever is guaranteed to reduce fat mass in a specific area of the body are banking on you not knowing that spot reduction is a myth. [That’s my respectful way of saying they’re lying to you in an effort to make a profit off of you.]

BEWARE of who you buy from & take advice from. Make sure the “experts” you’re listening to are truly qualified and have your best interests in mind. If you ever have any questions or would like some help discerning the legit from the scams I’m happy to help!

Keep your wits about you out there, folks!

Progressive Overload: It's How We Reach Our Goals

PROGRESSIVE OVERLOAD: The Fancy Term For “Earning Results”

“Imagine each week as another step up a staircase. Each individual step itself isn't particularly dramatic, but after 12 weeks you'll be on a completely new level!”

As you venture through your fitness journey, whether your goal is to get stronger, healthier, larger or leaner, it's important to understand the principle of "progressive overload". To reach your goals, it's essential to regularly progress yourself - aka increase your effort during your training sessions. For the sake of avoiding injury and being able to function during our daily routine, in the short term the progressions aren’t super intense… but in the long term those small progressions inch us closer and closer toward a stronger, fitter version of ourselves! Imagine each week as another step up a staircase. Each individual step itself isn't particularly dramatic, but after 12 weeks you'll be on a completely new level!

So what strategies can you use to progress yourself? 

1. Add repetitions to each set. For example, maybe weeks 1 and 2 you did 8 reps per set for 3 sets, then weeks 3 and 4 you did 10 reps per set for 3 sets, then weeks 5 and 6 you did 12.

2. You can also add sets. For example, maybe in weeks 1 and 2 you did 8 reps per set for 3 sets, then weeks 3 and 4 you did 8 reps per set for 4 sets, then weeks 5 and 6 you did 8 reps per set for 5 sets.

3. Another strategy is to increase the weight you’re lifting. Just like adding an additional 1-2 reps is enough to progress yourself, adding as little as 1lb is enough to progress you too.

4. Or you may decide that you don't want to mess with the reps, sets or weights at all and that you'd rather increase the frequency of the training sessions! In that case, you may set a goal to do each training session more than once per week [which adds up to 4x per month] and aim to complete each 6x [and maybe eventually 8x] per month. [Just keep in mind that each muscle group needs a minimum of 48 hours of recovery time between sessions, so it’s best not only to avoid repeating the same session 2 days in a row, but also to avoid doing training sessions that target the same muscle groups on back to back days. You can always ask me if you’re unsure that your schedule allows for enough recovery time.]

5. And lastly, you can progress yourself by increasing your range of motion [i.e. squat deeper] or altering the pace of your movements [sometimes slowing down makes it harder -think plank drills - and sometimes speeding up makes it harder - think cardio drills].

Implementing just 1 of these strategies at least every 2-3 weeks we'll keep you on track toward earning results and reaching your goals! And how will you know which strategy is best for you? Well, part of it is working with what you have available, part of it is your own personal preference, and part of it is efficiency. There comes a point where adding reps/sets just isn’t the most efficient option - doing 25 reps or 10 sets of bent over rows is going to take wayyy longer than just grabbing a heavier weight to move for 10 reps or 4 sets. Keeping efficiency in mind is a great tool for knowing which strategy will best serve you, but even if you have to sacrifice efficiency there’s always a way to make do with what you have. Never hesitate to reach out to me if you need a little inspiration or guidance!

Stretching Should REDUCE Tension [Not Add To It]

STRETCHING SHOULD REDUCE TENSION [Not Add To It]

One of the most common mistakes I see are clients trying to FORCE it.. Stretches are something we wanna ease into and then breathe into until we feel more relaxed [not less]. Here’s a 15sec video where I demonstrate simple adjustments that can help you relax, breathe and get the most out of your efforts.

As always, reach out anytime if you’d like some guidance!

A Walk A Day...

WHY YOU SHOULD AIM TO GO FOR A WALK EVERY DAY

If you’re subscribed to the B Strong App - whether you have a custom program or joined a B Strong Fit Club - you’ll notice that I schedule a minimum of 3 walks per week. Why? Because it’s important to engage in non-exercise physical activity every day. A 30-60 minute workout is great… but only that much physical activity per day alone is not going to save you from the long list of health issues that can develop from being too sedentary. Not only that… low intensity physical activity, like walking, can tremendously improve the results you earn from your workouts!

Let me tell you more… We hear a lot about our metabolism, but our endocrine system - our hormones - have a HUGE impact on our body’s ability to burn fat and properly recover from workouts. Especially the stress hormone cortisol. If your cortisol levels stay elevated around the clock, your body is at risk for a ton of health issues AND it’s going to wreak havoc on your ability to lose fat/gain muscle [aka see results from your workouts]. Drinking plenty of water, having a consistent sleep schedule and participating in 30-60 minutes of low intensity physical activity every day ALL help to reduce stress and in turn lower cortisol levels.

For the sake of your health, longevity and quality of life, it is SO worth making walking part of your daily routine… and the benefits for your fitness regimen are an added bonus. So throw on those kicks and go for a stroll!