Stretching - Learn how to stretch correctly for increased flexibility

From the time we were kids, our gym teachers and coaches told us to stretch. Since then there have been many studies published about stretching. Each one answers the questions of when - before or after exercise, how long - for each muscle and total amount of time, and what type you should do to get optimal performance. A lot of the results are contradictory, but this should come as no surprise, as this is what often happens with research. There are different controls, variables, and situations, and therefore different results. And, not everyone defines optimal performance in the same way. Some researchers are focused on strength, others on speed, and still another group on endurance.

However, all fitness professionals agree that flexibility is the range of motion within a joint and it is enhanced by stretching. There are several types but most can be grouped into one of two categories: dynamic (active) or static (passive). Simply put, dynamic stretching involves motion and passive does not.

Two examples of dynamic stretching are active and ballistic. Active is when you keep a position without assistance. For instance, if you were to stand on one foot with your leg straight but not lock your knee, lift the other leg in front of you parallel to the floor, and not move or sway without help. Active stretches are usually difficult to hold for more than 10 or 15 seconds.

Ballistic is a bouncing and repetitive motion. It forces you into an extended range of motion when the muscle has not relaxed enough to enter it. An example would be if you were to stand with your legs straight but not lock your knees, bend at the waist, touch your toes, bounce back up, and repeat. While there are different philosophies about both the effectiveness and safety of this type of stretching, many believe it should only be used by professional athletes or while supervised by a trainer. If performed incorrectly, injury could result.

Static stretching is when you stretch through a muscle's full range of motion while the body is at rest. You generally hold the position 10-30 seconds, relax for a few seconds, and then repeat several times. Slight discomfort could be experienced during the stretch, but pain should not. An example is if you were to stand with your legs straight but not lock your knees, bend at the waist and hang comfortably in the down position without bouncing.

One type of static stretching is passive stretching. Using the example above, if you were to have a trainer help you to hold that position, it would be passive.

The benefits of stretching go beyond directly affecting your ability to exercise. They positively impact the activities of daily life. Your improved flexibility will make lifting grocery bags, tying your shoes, and gardening easier. A broader range of motion in your joints will aid in balance, and reduce the chance of you falling. Stretching also relieves stress, and improves circulation which can quicken recovery of muscle injury.

It is important to note that if stretching is performed improperly, you risk injury. Common incorrect practices are stretching until it hurts, holding the position for too long (for instance 5 minutes), or doing so vigorously. And, not to state the obvious, but you should always continue to breathe while you stretch. It seems somewhat comical to mention this, but you would be surprised at how many people hold their breaths. Be smart and use common sense. If you need additional guidance, ask a qualified trainer or physician.

By Sharon Chamberlin

How to Gain Weight - 5 Tips for Gaining Weight and Building Muscle Mass

Are you struggling trying to pack on a few solid pounds of lean muscle mass? If you have been working out hard in the gym and you're still not gaining any weight, then this article is for you. There are a few key things you need to focus on to optimize your workout routine and diet plan in order maximize your muscle building efforts. Here are the top 5 tips for gaining weight and packing on slabs of muscle!

How To Gain Weight - Tip #1
Eat more calories. Nutrition is the key for adding mass to your body. If you want to grow, you need to eat, eat and eat some more. Stick with nutrient dense foods and make sure to eat every 3 hours throughout the day. If its hard for you to eat that many calories, try to add a few high protein shakes along with 2-3 tbs of natural peanut butter and milk. The easiest way to add calories to your diet is through healthy fats like olive oil, nuts and peanut butter.

How To Gain Weight - Tip #2
Use basic mass building exercises. In order to grow, you should be using mutli-joint basic exercises like squats, deadlifts, bench press and military press. By using these mass building exercises, you will be forcing your body to make it grow. Go as heavy as you can on these and stick with a rep range of 6-8 for mass building.

How To Gain Weight - Tip #3
Rest for growth. If you want to gain weight, cut out all cardio and extra activities. Lift heavy and then be lazy and let your body recover and grow. Your body should be focused only on growth and nothing else. You should be getting at least 8 hours of sleep per night to allow maximum REM sleep and spur recovery and growth.

How To Gain Weight - Tip #4
Include protein at each meal. You should include a lean protein source at every meal. Your muscles need protein. You need the amino acids that comprise the protein we consume to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells. Adding protein at each meal will generally reduce the glycemic index of the meal. Focus on getting at least 1 gram of protein per pound of body weight. So, if your weight is 175 lbs, try to eat at least 175 grams of protein per day.

How To Gain Weight - Tip #5
Maximize the post-workout window of opportunity. Always eat a post-workout meal consisting of a high quality protein and a high glycemic carbohydrate. After your workout is the ideal time to spike your insulin levels and re-supply your body with glycogen. A great post-workout meal consists of 2 scoops of high quality whey protein powder (I recommend Optimum Nutrition) and about 35-50 grams of carbs coming from either dextrose or maltodextrin. MRP's like Myoplex or MetRX work great in this situation. Liquid meals are great after your workout because you don't have to deal with the heavy digestion which real foods takes. The goal post workout is to maintain a prompt digestion rate so nutrients can transport swiftly and efficiently to our muscles.

By Kris Bierek

5 Top Foods for a Flat Stomach

Dreaming of a flat stomach? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

Flax seeds
Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.

Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fibre and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Berries
Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Yoghurt
Not only is yoghurt low in fat and calories, so good as a weight loss food, but many yoghurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also try combining natural yoghurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Whole grains
Whole grains are great for weight management and shedding those excess pounds. Not only are they a low-fat source of slow-release energy but, due to their high levels of fibre, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.

Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Water
While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat stomach. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.

If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.

10 Ways To Control Portions - Eat Smaller Sized Meals & Foods

Why do I want to control portions? Because it seems everywhere I go, meals are supersized! From fast food to sit downs, restaurants have gone large. Here are some tips to keep you full and healthy.

1. Purchase a Scale
Go to a health food store or grocery store and purchase a scale. You can use it to control how much food you are getting to make sure you are getting enough and that you aren't getting too much.

2. Measure Your Food In The Palm of Your Hand
For most items, a good portion size is in your hand. The palm of your hand is a good measuring tool. I know, putting a piece of meat in your hand is gross, so simply eye ball it. If you're not sure, err on the side of too small versus too big.

3. Decide To Take Home Half Your Meal
Most restaurants serve large portions, so separate about half to take home with you for the next day. To make sure your hunger is satisfied, order a salad and/or a sensible appetizer and eat it before your meal arrives.

4. Bring Your Own Meals
Whenever possible, pack your own meals for the day. That way, you can avoid eating out and the usual large portions involved at restaurants.

5. Pack Meals In Smaller Containers
The larger the container, the larger the portion. Instead of one large plastic container, use a few small ones to pack your meals. Not only will you eat less, you'll have less stress on your body from carrying all those large containers! I know I did!

6. Eat A Kids Meal
Kids meals at restaurants are usually smaller and often include healthier options. So, eat like a kid!

7. Purchase Healthy Pre-Packaged Meals In Small Sizes
At the grocery store, purchase a smaller sized healthy pre-packaged meal. Avoid supersizing at the market and instead purchase a smaller meal that will curb your hunger. To determine whether it is healthy or not, look at the nutrition information panel. Be sure to check the daily value and the actual portions per package. Sometimes the information can be skewed depending on that so read carefully.

8. Avoid Eating Seconds
Take your leftovers to your friends, family or leave them on the table. If you feel hungry after eating, take some time before deciding on whether to eat another portion. Often the sensation to eat again will disappear. You'll avoid over eating and over indulging.

9. Share Half Your Meal With a Friend
If you are eating with someone, split a meal. You can share an appetizer and an entrée with a friend and satisfy your hunger without over eating.

10. Drink Water!
Thirst can be disguised as hunger so make sure you are incorporating lots of water in your day. When working out, make sure to drink water before, during and after your sessions.

By Nell Ellis

Interview COMING SOON! ITS DONE NOW... Uploading soon!

Mark Riddington's Interview is now DONE!

The Flex Online Team will be uploading it shortly!

Keep checking back, Mark is exceptionally inspiring!

There is just NO excuse for not getting in shape!

Get yourself into Flex where Mark trains and speak to the team about taking your fitness to the next level!

Interview Coming SOON!

Flex Lifestyles Team

Exclusive Interview COMING SOON! Mark Riddington, Bodybuilder Secrets!

COMING SOON!

EXCLUSIVE INTERVIEW!

Watch this space for an exclusive interview with Mark Riddington, an amazing body-builder who doesnt let ANYTHING stand in the way of him living a full life, despite having his left leg amputated below the knee!

Our Flex Roving Reporter will be interviewing Mark to get behind the scenes to discover the secrets to his success! COMING SOON! Keep checking back to listen in!

For more info visit : http://www.amputeesinaction.co.uk/0118.htm

Mark's Brief Background

In June 2007, in an accident at work, Mark trapped his foot which resulted in him having his left leg amputated below the knee in September 2007. After leaving hospital at the end of November 2007 he tasked himself to walk as soon as possible and achieved this by Christmas of the same year.

Mark showed true grit and determination with regaining mobility and to this end has continued to participate in the sports he enjoyed before his amputation namely swimming, running and weight training. His other hobbies are three wheeled motorbiking, socialising with friends and family and trying new ventures.

So there's no excuse in fitting in exercise!

Mark trains at Flex for his shows and so we hope to see you there too!

The Flex Team

Swap Popcorn For Fruit Salad Says Film Boss

A top film boss has called for cinema chains to swap popcorn for healthier snacks like fruit salad and yoghurt.

A tub of buttered popcorn can have up to 1,100 calories in it.

Michael Lynton, head of Sony Pictures, told cinema owners they should be offering healthier snacks to help fight obesity and give audiences a broader range of food choices.

He said: "I don't mean close the window for popcorn, soda and candy. Audiences love them and should always be able to buy them at your theatres".

"I can almost imagine the Romans eating popcorn and drinking Coke at the Coliseum 2,000 years ago."

The average cinema bucket of buttered popcorn has 76 grams (2.6oz) of fat - the equivalent of six McDonald's cheeseburgers - and 1,100 calories.

According to Mr Lynton, healthier food selections suggested by cinemagoers included fruit salads, vegetables with dip, yoghurt, granola bars, baked chips and unbuttered, air-popped popcorn.

However, Mr Lynton admitted that old habits might die hard. He said: "I don't think giant tubs of spinach or broccoli is a good idea".

"And nobody wants to eat cauliflower while watching Spider-Man, or drink a 40oz cup of prune juice."

Last month Tim Smith, the chief executive of the Food Standards Agency, called for filmgoers to be told how many calories there are in the popcorn, ice cream and fizzy drinks and for them to be available in smaller portions.

Deirdre Flynn, spokesman for the Popcorn Board, a non-profit organisation funded by US popcorn processors, said: "If you ask most consumers what they consider the number one movie snack, they will tell you it's popcorn.

"Popcorn and movies have gone hand in hand since the early 1900s."

Resource: Sky News Health
http://news.sky.com/skynews/Home/Showbiz-News/Cinemas-Should-Offer-Healthier-Snacks-like-Fruit-Salad-Instead-of-Popcorn-Says-Top-Film-Boss/Article/201003315575244lpos=Showbiz_News_First_Health_Article_Teaser_Region__4&lid=ARTICLE_15575244_Cinemas_Should_Offer_Healthier_Snacks_like_Fruit_Salad_Instead_of_Popcorn_Says_Top_Film_Boss

PS - If you love your popcorn - why not drop into Flex to work off those sweet treats! You can find us HERE just a few steps away from the Odeon Cinema in Uxbridge:

Flex Lifestyles Health Club
Stage Door,
233 High Street,
Uxbridge,
Middlesex
UB8 1LE
www.flexlifestyles.co.uk
Tel: 01895 271 217