Tips from DNA FITNESS
For those of you that don't know me yet, I was a competitive gymnast for over 10 years, which helped me learn a thing or two about how to increase your flexibility.
I've also noticed that some clients have been mentioning that they are "stiff" or "tight" particularly in the hamstring area. This is no joke, I know the pain!
Therefore I've decided to give you a few tips on helping you achieve a greater flexibility.
Firstly, and I tell this to all my clients, it is important to stretch after your workout. Why? Well during the workout, we will repeatedly contract specific muscle groups. This shortens the muscle, therefore you should stretch the muscle after your workout to get it back to the normal length. This may also help to alleviate soreness, however I've learned that after a rough workout, or if you haven't trained for a little while, there is no quick fix, you will be sore.. sorry bout that!
Now textbooks say that you should hold a stretch for about 10-15 seconds. I'm still not 100% convinced that this is long enough if you want to increase flexibility. Back in the gym days, we used to hold our splits and stretches for about one minute. And well, at 33 I am still able to do the split, so I 'll leave it to you to decide the length of time, however for post training, I usually recommend the 10-15 seconds, as my clients are not necessarily looking to become contortionists :)
Secondly, the stretching shouldn't be excruciatingly painful. You should definitely feel the stretch and therefore be able to breath through it for the full 15 seconds.
The breathing brings me to my third and final point... yoga. Ah yes, we've all heard of it. I will be the first to tell you that I did not like my first yoga experience at all. Coming from a gymnast, it could be hard to believe, but I will tell you more about that in my blog under the "Balance" Section :)
So back to yoga, I've come to realize that this has helped me the most (post gymnastics days) to regain my flexibility. I myself was having recurring hip flexor pains and lower back pains, due to sitting all day in the office, and my doctor actually prescribed yoga ! I didn't know they could do that. From that point on, I registered myself into some yoga classes and to my amazement, I had less pains all together and noticed an increase in flexibility in all parts of the body. Therefore this was a win win for me :)
There were so many other benefits that came with yoga, which I will go in more detail in , under the "Balance" blogs.. but just a little teaser... it changed my life!
Wow, where to start. There are so many of them!
For today, I’ll focus on the main one that that's been brought to me during trainings with my female clients:
Lifting weights will make you bulk up.
So many clients have practically stopped me when I gave them a dumbbell to say, “Oh, I really don’t want to bulk, I just want to lean out”
Well I’m glad to report that this is not the case at all, unless you are eating a heck of a lot more than usual, in which case, you won’t be bulking muscle, but just gaining weight! Also, women simply don’t have the same hormones as men!
Lifting weights will actually increase your metabolism, helping you to tone up!
And we have the proof with our clients!
We gradually increase the weights as the client gets more comfortable and stronger with the exercise and voila!...
One month later, the changes are amazingly visible! Three months later, the results are outstanding, not only are the clients leaner, they are stronger and have more energy than before :)
Below you will see just a few of the testimonials from our clients that went through this process of eating healthy and lifting heavy in order to loose their extra weight. None have bulked, but they all look amazing now :D
Hi I'm Melissa,the co-owner of DNA FITNESS with my husband Danny . With the help my supporting husband, I have finally been able to share my passion for personal training, yoga and food! P.S. I'm Italian, and yes I love to eat!