Got Tight Hamstrings?

by TrainerDiva on December 8, 2011

5 hamstrings stretches…easy

Are the muscles in the backs of your legs tight?  Do you forget to stretch them after a workout?  We've got 5 easy stretches for those hammies.  It's vital that you keep your hamstrings flexible to maintain back, hip, and knee health.  These stretches will target that area.  Try them post workout when your muscles are warm.  That's the best time to stretch!

1. Tipover Tuck:  A good one for your tight hamstrings and it also loosens up your shoulders.  Stand with your feet hip-width apart.  Interlace your hands behind your back.  Keep your legs straight and bend over at the hips.  Tuck your chin and bring your hands over your head (behind you).  Make sure you relax the back of your neck.  If it feels too intense then soften your knees and release your hands.  Hold for 30 seconds.

2. The Seated One Leg:  Try it while watching your favorite TV show or after a run.  Sit on the floor and extend your left leg in front of you.  Bend your right knee placing the sole of your foot against your left inner thigh.  Fold over your left leg keeping your back straight.  Hold for 30 seconds and don't forget to breath.  Then switch legs.

3. Standing Stretch:  This can be done anywhere and safe for injured backs.  Place your right foot on a step or stool.  Flex your foot and bend forward from your hips.  Keep your back and right leg straight.  Hold for 30 seconds then switch sides.

4. Advanced Standing Stretch:  Just like a ballerina stretching at the barre.  Try this variation if the previous stretch wasn't enough.  Prop your left heel in front of you on a surface (stable) that is a little lower than your hips.  Flex your foot.  To increase this stretch bend forward toward your foot by creasing at your hips.  Hold for 30 seconds and then switch sides.

5. Reclined Stretch: A nice way to stretch one hammie at a time.  Start lying on your back and bend your right knee with foot placed on the floor.  Raise your left leg as high as your can.  Make sure you keep your pelvis on the floor.  Hold behind your lower thigh and gently bring your leg towards your face.  Flex your foot to give your calf a stretch too.  For a deeper stretch, place a towel or resistance band around the ball of your foot as you pull your leg towards your head.  After 30 seconds, switch legs.

Do you remember to stretch your hamstrings?

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Double Up Your Weight Loss

by TrainerDiva on December 30, 2011

Can keeping a food journal keep the pounds off?

The answer is YES!  According to a group of researchers involved in a weight loss maintenance study, keeping a food journal can double your fat loss.  Wow!  They conducted a study across four locations where obese Americans kept a journal where they recorded their food and exercise daily, along with weekly classes on healthy eating and moderate exercise.  After 6 months, participants lost an average of 13 pounds.  Researchers found that weight loss doubled between those participants who kept a journal and those who didn't.

It's a new year and that means a NEW YOU so start your health journal today.  You will be keeping yourself accountable for your fitness and health goals.  Experts say that keeping a food log ranks up there with the top 3 or 4 strategies for successful weight loss.  So along with clean eating and regular workouts, maintaining a food journal will help you reach your fat loss goals and maintain it.

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The Best Choice for Your Body

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Avoid THIS for Weight Loss

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Warm Up Before Hitting the Weights

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TrainerDiva’s Fan Favorite Workout Videos

January 30, 2012

Your favorite videos of 2011…. We've got the "Best of TrainerDiva" workout videos for YOU!  You've liked them, you've shared, you've commented on Facebook and we've complied all the fan favorites of 2011 for you to enjoy again!  Work that body into a fat burning machine with these 7 videos. You'll be closer to achieving [...]

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Did You Know THIS About Calories?

January 29, 2012

4 facts about calories…. Do you count calories? Only 12% of Americans do!  Really!  Maybe you are confused and a little clueless about calories.  You probably know that too many calories will cause weight gain.  But do you know how many calories are in your meal right now?  How many calories should you consume per day?  It [...]

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Don’t Believe These Running Myths!

January 29, 2012

Avoid these myths on your next run…. Are you a runner?  Or maybe you occasional run to mix up your cardio routine.  Either way, it's safe to say that running is one of he most popular forms of cardio.  However, there are a few common misconceptions out there.  We would like to bust those myths to [...]

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Be Your Best With a Lil’ Prep

January 28, 2012

Give yourself the right prep for each workout…. The more you exercise, the better you get at it.  You become stronger, faster, more flexible, increase your stamina, and lose inches (big plus!).  But you want to make sure you are at your best for every workout. So before your next bout sweatin' it out, do [...]

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