Why stretching is important

Stretching...everyone knows what it is (to an extent) BUT do you really know how beneficial it is for you??? Stretching not only helps prevent injury but also aids in your workout performance, relieves stress, increases flexibility and coordination & is beneficial for your overall health. There are two types of beneficial stretching techniques; Dynamic stretching & Static stretching. Dynamic is done pre-workout while Static is done post-workout or as a relaxation technique.  Here is the low down of these stretching techniques and why we believe you should add them to your workout routine. 

Dynamic stretching (pre-workout):

Dynamic stretching is a type of stretching you do while moving, which is why it is beneficial to do before your workouts; it is 'waking up' your muscles for your workout. Moving while stretching increases your range of movement and the blood flow and oxygen to your muscles, helping them perform better during your workout. Some eamples are:

Leg Swings.       

Walking Lunges

Arm Circles

Jogging in place with high knees

Post-workout Static Stretching

Static stretching is to be done when your body is at rest or once you have completed your workout. Static stretching is composed of various techniques that actually lengthen your muscles to an elongated position for a period of 30 seconds to 2 minutes. Stretching helps keep you flexible and counteracts the repetitive movements of exercise. When performed correctly and at the right time, static stretches help you lengthen tight muscles and improve your balance and overall fitness. A good stretch session also helps relieve stress and tension.To perform a static stretch properly, you should get far enough into the stretch that you feel a slight pull but no pain. It helps to exhale as you get into a stretch. When you're holding a stretch, breathe normally and avoid the tendency to hold your breath. Repeat each static stretch two to four times.

Yummy go-to snack ideas

When you're hungry, thinking of something to snack on, let alone a healthy snack can be difficult. Because it is a snack and not a meal, you want to try and keep it low calorie but also have enough protein to keep you satisfied until your next meal. We have come up with a few healthy options to keep  you from reaching for a bag of chips or cookies this afternoon. 

Banana covered in Greek yogurt & rolled in crushed almonds

1 small banana

1/4 cup plain or vanilla Greek yogurt

5 almonds crushed into tiny pieces

Sprinkle of cinnamon

****Place banana on a stick (like a Popsicle)

Roll the banana in yogurt & then the crushed almonds. Sprinkle with cinnamon

Place banana in freezer. Enjoy!

Rice cake with avocado or peanut butter

1 rice cake

1/4 avocado or 2 tbsp almond butter or natural peanut butter

Protein Smoothie

1 scoop vanilla protein powder

1/2 banana

1/4 cup strawberries 

1/4 cup blueberries, raspberries 

1/2 cup almond milk

1 cup ice

***place everything in blender & enjoy 

Apple with cheese or peanut butter

1 tennis ball sized apple

1 laughing cow cheese or mini babybel cheese ball 

OR 2 tbsp of natural peanut butter

Food N' Fit Festival

Tuesday, Girlfit teamed up with Food Day to host a Food N' Fit Festival for the Venice Boys & Girls club. Food Day is a nationwide campaign to help teach people (especially children & teens) to eat healthy, affordable & natural foods. Girlfit hosted the festival in which they divided up the girls & boys in groups where they were able to visit each of the amazing Halloween themed booths; all geared towards fun fitness activities & healthy, natural food. The booths included; pumpkin bowling, mummy wrapped relay races, being taught Michael Jackson's 'thriller' dance, a chef making homemade guacamole, the kids making their own fruit parfaits as well as healthy spider cookies. The food was donated by Brentwood Whole Foods & the farmers market.  In all, the Food N' Fit festival was a complete success! The Girls & Boys Club members were educated on the benefits of healthy natural foods & were able to have fun doing fitness activities.