Monthly Exercise Success Tips- August 2017

Training Tip of the Month

“Monitor Your Body Position to Make Stretching More Effective"

Stretching and maintaining mobility is important, but doing so often requires more attention to detail and precision than most people give it.

Stop haphazardly going through your stretching routine and begin to be aware of your spine position and position of the joint that you’re stretching.

Quad/Hip Flexor Stretching

 Lower Back is too extended on the left. On the right, lower back is neutral and pelvis is posteriorly tilted to target the quad & hip flexor stretch.

Lower Back is too extended on the left. On the right, lower back is neutral and pelvis is posteriorly tilted to target the quad & hip flexor stretch.

Glute/Posterior Hip Stretch

 Spine is too rounded in picture on the left. On the right, spine is neutral while shifting weight and back and to the left to target the stretch. 

Spine is too rounded in picture on the left. On the right, spine is neutral while shifting weight and back and to the left to target the stretch. 

Pec Stretch

 Lower back is too extended and shoulder joint is hyperextending in the picture on the left. On the right, spine is neutral and pec stretch is being targeted by controlling shoulder joint and slight thoracic rotation. 

Lower back is too extended and shoulder joint is hyperextending in the picture on the left. On the right, spine is neutral and pec stretch is being targeted by controlling shoulder joint and slight thoracic rotation. 

Lat Stretch

 Lower back is too extended and elbow is hyperextending in the picture on the left. On the right, the spine is neutral and elbow joint isn't hyperextending. 

Lower back is too extended and elbow is hyperextending in the picture on the left. On the right, the spine is neutral and elbow joint isn't hyperextending. 


Article Review

How Strength Training Changes Your Body For Good

Random Thoughts on Women & Strength Training

I’m going to stray a bit from my usual article review. Above is a link to a Time article on the positive impact strength training can have on women. Reading this got me thinking about the hundreds of strong women that I’ve worked with and the questions and hesitations that I still hear and see when it comes to women starting a strength training program.

For a multitude of reasons there is still hesitation when it comes to women beginning a strength-training program.

Whether it is because of a fear of getting “big and bulky” or a lack of confidence to walk into the weight training section of a gym, or an unwillingness to step outside of your comfort zone and try something new; even though the hours of cardio you’ve been doing for the past few years hasn’t gotten you the results you want.

Either way, it is understandable. The gym can be intimidating, knowing where to start can be overwhelming, and making changes is challenging.

But, what if I told you by starting a strength-training program you will:

  • Get Stronger
  • Feel More Confident, Not Only in the Gym, but in Your Day to Day Interactions
  • Increase Lean Mass, Tone Muscle, Build Muscle (whatever you want to call it)
  • Have More Energy
  • Feel More Badass and Better About Yourself
  • Increase Bone Density
  • Burn More Fat

And if you still have reservations about strength training, it’s ok; you don’t have to be a bodybuilder or a powerlifter. Just consider getting into the gym and lifting weights 2-3 days/week. You don’t have to give up your cardio or “make you sweat a lot” classes. Find a way to make strength training fit into your routine and mix it into your schedule, with other forms of exercise that you enjoy.

It is not the be-all and end-all, but it sure is important, and when adding strength training into your routine it will not only help you get physically stronger, but help give you more confidence in your daily life, and allow you to feel better about yourself, why not give it a try.


Client Highlight

LIZA FELDMAN

Fitness goals are rarely reached in a linear fashion. There will be setbacks, successes, ups, and downs. With that being said, the best way to ensure that you’re staying on the right track towards reaching your goals is with consistency, patience, optimism, and a good support system around you.

Check out how Liza went from being worried she’d never play sports again to working out consistently and participating in the sports she wants whenever she wants. 


New Workout Tees and Tanks!

New Sirani Training Systems Men’s T-Shirts and Women’s Tanks are now available.

Go to the Sirani Training Shop to get your new workout gear today!


Instagram Post of the Month