Is Touching Your Toes a Stretch? Try Flexibility Training 101

Written by Andrea Metcalf: Orginialy for FitStudio

You can bend over and reach for your toes all you want. But until you stretch and strengthen the muscles involved in this movement, you may never be able to touch your toes!

How many people do you know who’ve said to you, “I’m just not flexible”? But the fact is, everyone can improve in this area. Flexibility is the range of motion around a joint: a knee, a shoulder, a hip, a neck. This range of motion is determined by the strength of the muscles surrounding the joint.

You can increase your flexibility in three ways:

1. Stretching
2. Strengthening
3. Circulating (increasing the blood flow in your muscles).

Stretching

In stretching, we use movement to increase the length of a muscle surrounding a joint. There are two types of stretching: dynamic and static.

Dynamic. When you engage in dynamic stretching, you move through a range of motion. For example, you might swing a leg front to back to stretch the hamstring. This is a great warm-up activity, and it helps reduce your risk of injury.

Static. This form of stretching involves maintaining a particular position for a period of time. For example, you might place your foot on a block and lean forward, stretching the rear leg and hold that position. This type of stretching is more suitable for cooling down following a workout.

Strengthening

When one muscle group grows stronger than an opposing muscle group near a joint, flexibility declines. For example, you might find it difficult to touch your toes if your hip flexors (in the front of your body) are stronger than your glutes and hamstrings (in the back). When a muscle imbalance occurs, the weaker muscles shorten to keep a joint in a fixed position. The solution is to add strength to those muscles.

Circulating

When the blood flow to a muscle increases, that blood delivers nutrients, gets rid of waste products and promotes healing and growth. Massage and acupuncture are great ways to increase blood flow to your muscles. You might also consider investing in a foam roller. You can do a variety of exercises with this simple piece of equipment.

For more information on increasing your flexibility, consult my book Naked Fitness. This book presents a new approach to using stretches and exercises to improve your health, boost your fitness and lose weight.

The Maintain-Your-Weight Campaign

Written by Andrea Metcalf

It’s the season for comfort food. And we all know that too much comfort food can bring on uncomfortable weight-gain. It can happen easier than you think. In the 10 weeks leading up to the New Year, eating as few as 250 additional calories daily (that could be one cocktail!) can equate to five pounds of unwanted fat. If you consider the added stress of shopping and pushing aside your exercise routine for quality family time, the damage can be even greater.

In spite of the odds, it’s still possible to keep the scale from ticking upwards. Follow our three-step plan to stay ahead of the eight ball when the New Year’s ball drops.

Just move. Many people believe that they should skip a workout if they can’t do a full 45 minutes in one fell swoop. That’s not the case — you can still stay active. Walk at every opportunity. Park further away from the entrance to the store or work; take the stairs instead of the elevator; do a mini stroll after each meal. The point is to just stay on your feet. Wear apedometer, and aim to increase your steps taken each day.

Eat consciously. We’re not saying you can’t enjoy a slice of pecan pie — just be smart about it. Keep portions small when you indulge, or split it with a family member. Choose a glass of wine or champagne instead of a sugary mixed cocktail. Go without gravy. Stay hydrated to avoid mistaking hunger for thirst. And if you taste a dish that doesn’t live up to its billing (it will happen), stop and put down your fork. Every calorie you eat should be worth it.

Pair up. It’s not easy sticking to a diet or exercise program, especially when your family might unwittingly throw you off course. Team up with an ally, someone who’ll support your efforts, stick up for you if Aunt Milly mocks your “rules,” and help block food-pushers, if necessary. That person can also be a listening ear, in case you need to vent — the holidays often make all sorts of feelings emerge. Besides, it’s the season of sharing. Make it work for you.

Five Small Changes for a Healthier, Happier Life

Small changes can result in big results. This is a motto I have helped people believe in and see the real possibilities by making a few small adjustments to their daily routines. Healthier people have healthier sex lives, live longer and tend to happier. Here are five simple things you can do to be healthier this week.

Five Simple Steps:

1. Wake to Water. Starting tomorrow, drink one large glass of water within ten minutes of waking up. Hydration is key to metabolism, glowing skin and a well functioning brain. The amount of good that happens from this simple zero calorie addition to your daily routine is amazing.
2. Mirror, Mirror. Positive mantras help change the brain waves as well as change the way you think. Research shows us that every thought and emotion provides an effect on cholesterol levels, blood pressure, and even brain function. Starting your day with a positive mantra or writing a positive thought in a journal can change the way your day unfolds. Even sharing a positive thought on social media can make a bigger impact on the universe.
3. Big Breakfast Break. Breakfast is the most important meal of the day. We’ve heard this before! But a new study showed two groups eating 1400 calories a day for weight loss losing weight over three months. However, the group that ate 700 calories for breakfast, 400 calories at lunch and a 300 calorie dinner lost on the average 10 pounds more than the group that ate this in reverse, 300 calorie breakfast, 400 calorie lunch and 700 calorie dinner. Other good reasons include that people who eat a healthy breakfast are less likely to snack throughout the day and do better on test scores. And don’t be afraid to bring on the bacon- 2 slices provide 9 grams of protein and only 80 calories - same as one hard boiled egg.
4. Power up Protein. Protein helps stabilize blood sugar as well as rebuild cells, improve your immune system which means you won’t be as hungry when you combine it will any meal. What most people don’t realize is that women need on the average 80 grams of protein and men 100 grams. Most people are not getting these numbers... are you?
5. Ten Minute Matters. Even ten minutes of moderate exercise can help reduce the risk of the top three diseases including: heart disease, Type 2 Diabetes, and most cancers. Exercising daily in three ten-minute sessions can result in the minimum 150 minutes of exercise that the American College of Sports Medicine recommends for better health and longer life. Walking before or after each meal can help you get those exercise sessions in without much planning or equipment. Just take a walk!

These are small simple things you can do to improve your health? You’re worth making the changes that can give you a longer, healthier, happier life!- Aren’t you?

Andrea Metcalf is a healthy lifestyle spokesperson and one of America’s top fitness experts. She helps inspire change in hundreds of people’s lives everyday and is author of “Naked Fitness, a 28 Day Proven Weight Loss Program for a Slimmer, Fitter, Pain-free Body” and more than a dozen fitness DVD’s. As seen on national television including the NBC Today Show, Better TV and GMA Health, Andrea shares her tips and advice to get people moving. www.AndreaMetcalf.com

Fit After 40

Written by Andrea Metcalf originally for FitStudio

Instead of fighting the changes that often come in mid-life—a few extra pounds, personality lines, and reading glasses (menus are written in 4-point font!)–I’ve chosen to embrace these nuances. Of course, it takes some adjustments.

At one point, I could lose five or ten pounds with a week’s worth of discipline. Now that I’m older, it’s much harder to create that calorie deficit, even when I up the ante of my exercise and watch every bite I take. It’s par for the menopausal course. Still, I don’t plan on rolling over and giving up. That’s one of the advantages of getting older—stubbornness.

I’m smart about my workouts and food choices, these days, and I’m honest about what I want. I know that I’m no longer willing to spend up to two hours exercising everyday. What I am willing to do, however, is take walks, lift weights, and teach a few fitness classes each week. Sure, I have a curvier shape than the 17 percent body fat I sported in my 20’s and 30’s, but most people think I still look fit. And I’d agree.

Why should I obsess about the number on the scale, when I could just be confident and happy where I am? The most important thing, I realize, is to live a healthy lifestyle. If you’re doing that right, then where you are can be a wonderful place.

Proactive Health: Get a Flu Shot

Written By: Andrea Metcalf

It’s the official start of cold and flu season and for those of you who opt out of the winter flu shot regiment, shame on you! You could reduce your risk of losing precious holiday time with your family from a nauseating episode of the winter flu. I’m passionate about my health that with the growing evidence about the reduction of colds as well as opting out of the flu, I’m getting a flu shot this year.

Flut shots are available everywhere and I’m having a Flucelvax shot from Walgreens. This weekend, make your holidays a little healthier by stopping into your local Walgreens store for a Flu shot. I’ll be at the Walgreens on State Street this Saturday from 2-4pm to get mine and encourage others as well. Flucelvax is now available in Chicago at Walgreens pharmacies. People can get vacinated at Walgreens, Dunne Reade and Healthcare clinics during pharmacy hours any day without an appointment.

I encourage people to be proactive about their health. There are many things you can do to be healthier and boost your immune system through the flu and cold season. Here are 5 things you can do to be healthier this winter flu season.

1. Wash up. Washing your hands is the simplest way to keep germs from spreading. Make sure you’re able to sing the alphabet while washing your hands, in between your fingers and up to your elbow. Use a towel to dry or stay at the hand dryer for least 30 seconds to reduce risk of bacteria hangin onto your body.
2. Stay home. If you’re sick, you should stay home. But if you have co-workers who come inot the office, encourage them to go home. When possible avoid contact with people who are coughing, sneezing, and looking like they have a cold and wash hands after talking with them.
3. Sleep in on Weekends. Make sure you’re getting plenty of rest and get to bed early when possible. Sleep helps the body to recover and fight off infections.
4. Drink more water. Having your body hydrated is key to optimal functioning. You should try to drink at least one full glass of water before each meal and before and after sleeping.
5. Take a walk. Exercise helps boost the immune system and even if you have a cold, exercise can help reduce it’s intensity. When shouldn’t you exercise? When you have a temperature, nausea or severe headache.
6. Veg out. Eat plenty of fruits and vegetables to boost immunity and decrease inflammation. The average American only eats 2-3 servings of fruits and vegetables total a day. Your body needs 9-11 for optimal performance and minimally five a day to thrive.

Flucelvax information:
Flucelvax does not contain preservatives or antibiotics.
Flucelvax is a seasonal flu vaccine that’s manufactured using a state-of-the-art process that uses cells to make the vaccine, instead of eggs, like most traditional flu vaccines.
Flucelvax was the first influenza virus vaccine manufactured using cell-based technology to be approved by the FDA, and it’s approved for people over the age of 18. 
To learn more about Flucelvax, you can go to http://www.flucelvax.com/ or ask your pharmacist or healthcare provider for more information.

Avoid Common Mistakes to Build a Successful Fitness Brand

Written By Andrea Metcalf

The fitness industry is constantly evolving, and after seeing the technology and product changes, new research and gym partners entering the market over my 30-year career, it has been an amazing ride.

As my own personal career evolved, I realized I couldn't possibly see everyone and help them make changes for a healthier lifestyle, so I sought bigger distribution platforms to help evangelize the lifestyle that so many Americans still want but struggle to embrace. 

What I found really interesting was that it takes loads of energy to work with clients one-on-one every day, and although I wanted to make more money, the amount of hours in each week was not growing. That's when I realized I needed products, residual incomes and passive ways of making money. By utilizing my trusted networks, I could make six figures or more in this industry where others had thrown in the towel.

Here are the three biggest mistakes people make when building a fitness business:

"All about me" mentality. This simple way of thinking will derail your business. No matter how great of a club you own or how amazing of a trainer you are to your clients, you will never be successful unless you understand that business is about helping others. Many trainers and business owners forget that business works on wins. It can never be about how great you are or what you have to offer but rather how your business can help their business grow. You have to be able to clearly talk about the win-win. No one wants to help someone else just make more money. Inevitably, they will see that it is only about your success, and although they are happy that you are doing well, they want to succeed, too.

From marketing partnerships to growing your database to sharing your lists with others to promoting social causes, you have to be able to show clients and marketing partners the value of working with you. One great example is Lululemon's ambassador program, which is simply genius. They seek out the top instructors in an area where they will be opening a store and offer them free clothing and publicity in exchange for hosting free in-store classes. The arrangement allows the company to provide a service to their customers and seem more credible, plus the instructors' devoted students see what they are wearing, which drives them into the store to dress like their mentor.  This is clearly a win for the instructors, who get new clothes and publicity, as well as for Lululemon's bottom line in sales.

Inconsistent messaging. Starbucks, McDonald's and other brand icons in service delivery continue to grow because of the public expectation of getting the same product each time. Many established brands have this nailed. You have to have a clear message and stick to it. It's difficult to be the best weight loss, running, pain management and nutritious meals coach all at once. Pick your niche and stick to it in all your offerings. Every time someone is approached by your brand, it should have the same look, feel and texture. "Everything is about a healthy lifestyle" has become my adopted tag line. I want people to realize that at any point in time they can jump in and make small changes to live healthier.

Credibility factor. Brands build trust through hard work, research, staying in the know and sharing what you know for free. To grow our distribution and expertise, we have to work harder than the trainer next door, but working harder doesn't have to mean working longer. Working smart is key. Perception is reality in the consumer world, so know and share your beliefs to grow your credibility and help change the way people think about living healthy.

For more tips on building a brand, attend my session, "Personal Branding," from 11 a.m. to 12:15 p.m. on Wednesday, Oct. 23, at the Club Industry Conference and Exposition, where I will share how to market and build your own brand as I did mine and share the steps to skip as well as the steps with which to jump on board in building your business. 

At my other session, "Make More Money: Affiliate Marketing, Free Press and Building your Distribution," from 8:45 a.m. to 11 a.m. on Thursday, Oct. 24, I will share specific affiliate partnerships that can help build income and grow your brand, explain how to decode these opportunities and share exclusive offers for those attending.

The Exercise and Breast Cancer Connection

Written by Andrea Metcalf: orginally for FitStudio

It’s not a coincidence that we walk to raise funds to diagnose, treat and cure breast cancer. Exercising regularly–that includes walking–can help reduce your breast cancer risk and better manage side effects from treatment after you’ve been diagnosed, research reveals. Here are three reasons to keep on moving.

It protects bones. Results from one study revealed that a twelve-month step-aerobics and circuit-training program helped pre-menopausal women diagnosed with breast cancer prevent bone loss (one of the side effects of treatment). Another study found that strength-training specifically helped reduce lymphedema (swelling of the limbs) in breast cancer survivors. Lifting weights also appeared to be a positive intervention for the bone-loss associated with prostate cancer treatment. Tell your hubby.

It balances hormones. Experts say your exposure to estrogen may contribute to your likelihood of getting breast cancer. Fortunately, exercise lowers estrogen levels. The earlier you start working out, the more opportunity you have to reduce your risk. Encourage your daughters and nieces to play team sports at school and stay active on the weekends!

It manages weight. According to experts, if you are overweight or obese, you may have a higher risk for breast cancer, especially if your weight problem extends into your post-menopausal years. Suddenly, taking a walk after dinner seems more enticing than dessert!

Are you, or someone you know, a breast cancer survivor? What role has exercised played?

Andrea Metcalf is a FitStudio sponsored writer