5 Myths about Stretching After Workout

1. STRETCHING...its the last thing most of us want to do after killing an awesome workout! We are tired, sweaty and the thought of our clothes sticking to us while we sit down to touch our toes sounds gross and time consuming.  Here are a few myths about stretching after your workout!

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1. Myth: Decreases muscle stiffness.  Muscle soreness is caused by tiny little tears made in the muscle fibres, that shit hurts!  By sitting down and stretching you aren't going to prevent the soreness from your muscles being torn up. Truth: the next day when you are feeling tight and sore, you CAN warm up and stretch to elevate some of the tightness!  Yoga stretches the morning after leg day, YES PLEASE!  Stretching also helps improve your range of motion which may also slow the degeneration of the joints. 

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1. Myth: Prevents Injury.  So you got ready to workout, you didn't warm up, you decided to try a move with weights a little heavier than you needed with improper form...yet the stretching is why you got injured?? <--- The main reason people are getting hurt while working out isn't just because they aren't stretching. *these are all important factors* Truth: a flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.   Verdict:  If you warm up, if you use great form, and your STRETCH, your going to prevent ALOt of injury!

Myth: Stretching a few days a week is plenty. We may not want to hit the gym seven days a week, but consistent stretching is key to increasing flexibility, range of motion, and potentially reducing the risk of muscle strain. Its like weight training once a week and expecting chiselled muscles... Truth: Stretching consistently is the best way to reap its benefits.

Myth: Stretching won’t help performance. Dynamic stretching involves movements that jump-start range of motion, making them a great warm-up solution. And like the name suggests, studies show these moves may even help power-up those muscles!  Now I don't know about YOU, but i LOVE me a little extra power for my workouts <3 Truth: Dynamic stretching might give muscles an extra power boost.

Myth: Stretching one muscle group will only relieve strain in that area. Sore in one spot? The source may be another muscle group altogether  . For example...Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexor! ( SNEAKY, right?!) stretch one area, and another might benefit, too.



If I don't have you convinced that stretching is JUST as important as your workout...here are few more!

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1. Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.  I want to keep my stance strong as I age! 

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1. Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed. Mommas...you feel me?? Take 10 minute a day for yourself, block out the sound and get yourself some yoga!!

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1. Prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.  Tight muscles and working out are a recipe for injury. And lets fact it, it doesn't feel good to lunge with weights to increase strength when it feels like your legs are ripping off!

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1. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body. 

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1. Flexibility is Strength!

1. This one is a BIGGY for me! think of it this way...muscles are GORGEOUS on men and women, right? But if your strength training and shortening the muscles when you lift weights, you don't give them their length back, they have no room to grow!!!

Myth: Stretching one muscle group will only relieve strain in that area. Sore in one spot? The source may be another muscle group altogether  . For example...Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexor! ( SNEAKY, right?!) stretch one area, and another might benefit, too.

HOT YOGA: 7 Tips for the Beginner

Tips for your first time at Hot Yoga!

I went to my very first Bikram Hot Yoga class a few months ago and was instantly addicted!  There is just something about sweating that much that I completely fell in love with.  Although my first experience was wonderful, I was so scared to even give it a try.  It took me a very long time to finally take the plunge and go to a class.  I put together a short list of tips for your first Hot Yoga class to ensure you are comfortable and don't totally stick out!

1.  HYDRATE:  Seriously guys, you SWEAT.  A TON.  You are losing water like crazy so will want to be sure to replenish.  Take at least 1 litre of water with you to class.  Drink a little more water than usual throughout the day if you are planning on going to an evening class.  Keep drinking lots of water after class. (I really love Results & Recovery after my class!)

2. TOWELS: You will need a small hand towel for wiping the sweat off your face and body and a large beach size towel to lay over your yoga mat.  When you really start to sweat your mat can become super slippery, the beach towel adds a little extra grip.  If you are going to be going to several classes, you might want to invest in a yoga mat towel made specifically to fit over the mat.

3.  CLOTHING:  Less is more!!  There really is a time and place for modesty and Hot Yoga is neither the time or place.  Don't wear pants.  Snug fitting shorts, a sports bra and an optional shirt is great for the ladies.  Guys, Yoga shorts or swim shorts are great.  This is NOT the time to worry about the way you look or what you are wearing.  No one is looking at you in class, they are there for the same reason as you; to get a killer workout.  A change of clothes for after is always nice unless you are ok wearing a soaking wet bra and underwear to work.

4. EATING:  Try not to eat 2-3 before your class. The heat of the room added to being upside down and in different positions can leave you nauseous to begin with...adding food to the mix is not a great idea.  If you must eat prior, a light snack is recommended.

5.  ARRIVE EARLY:  You want to make sure you get to class at least 30 minutes prior to start.  This will give you time to fill out the necessary paperwork, get a good spot in the room and allow your body to adjust to the temp.  Don't forget to let your instructor know prior to class that you are new to Hot Yoga.  There is often time before class where the instructor can go over some "newbie" tips with you.  Lay your mat out, lay your big towel over the yoga mat, put your water and your face towel beside you, and lay on your back, close your eyes and ENJOY!  Listen to the silence, allow your body to adjust and let your mind go free. This was my favorite part as it really is the only place I ever get to just be with me and my thoughts.

6.  BASIC ETIQUETTE:  When entering the Hot Studio, keep sound to a minimum.  If you must talk, keep it at a very low whisper.  Do not wear perfume, strong smelling lotions, please wear deodorant!  Some that smells pleasant to you may not smell the same to the person next to you and when it gets really hot the smell intensifies.  Once you have entered, try your best not to leave.  Not only does this disrupt others and let the heat out but it also allow your body temperature to drop.

7.  LISTEN TO YOUR BODY:  This is YOUR practice.  Do only what feels comfortable.  Listen to your body.  If you do start to feel nauseous or faint, sit down on your mat with eyes open and take a full deep breathes.  Return to your practice whenever you feel comfortable.  Remember, you will not be able to do the same movements as the person next to you, every body is different.  The point is to do YOUR personal best, this is not a competition.  Also, you don't have to be in shape to start this class!  There is people of all fitness levels attending.  Don't be afraid to ask (quietly) for assistance, that's what they are there for. 

Bottom line, GO TRY IT!!  Have fun, keep it light, enjoy yourself.  No one is watching you.  Remember, every single person in that room had their first Bikram Yoga experience...even the people up at the front rocking it.