I think this are the most relevant things to do before running. Really, it sucks to have uncomfortable underwear getting in your booty, having your lips chapped/dry, wanting to go to the bathroom… having a pain, etc. These are some of the things, and they are optional really, but there are more! What things do you do before running? Some runners use vaseline but I don’t know a lot about that really.
(Make sure you stretch both sides! I like to do this routine twice on each side as I find myself a little looser after the first run through. Hold each stretch for 20-30 seconds. )
Stretching for the Splits: Quick Guide
I get a lot of asks about how to achieve a split, so I took a couple quick videos today to help out anyone who is working toward this goal! These are my favorite side splits stretches. Here are a few things to keep in mind when stretching for the splits:
- Warm up fully before beginning to stretch! This is important. Warm muscles are much looser and more pliable than cold ones, and much less prone to injury. It’s best to save the stretching for after your workout, or if you aren’t planning on working out, do 5-10 minutes of a full body cardio session that gets your heart rate up. Jumping jacks, kicks, jogging around, running up and down the stairs, dancing to a fast song or two… whatever gets your blood flowing. I find it helpful to do some squats, lunges, and high-knees before stretching my legs as well.
- Try to keep the hips squared when you stretch.This means that both your hips will be facing forward, your legs should be nearly in line with each other, the knee and foot of the back leg will be facing the floor, and your torso should not twist out to the side. Think of pulling the back leg forward and the front leg back. Whether you perform your split squared or turned out/open will depend on your sport/dance style and aesthetic preference, but when stretching always aim for squared hips as it allows a deeper stretch.
- Stretch to the point of discomfort, NOT PAIN. Don’t hurt yourself! A pulled muscle can set back all of your progress for weeks or months, so listen to your body!
- Don’t stretch every day. My general rule is that if my muscles feel fine, I will stretch 2 days in a row, but try to give yourself a break at least every few days and especially if your muscles are very sore. Just like strength training, your body needs time to repair any muscles damage. Stretching too much can actually inhibit your progress. Light stretching however is ok every day.
- Be patient! Splits don’t happen overnight. It may take some 4 weeks and others 4 months and others 4 years, but keep at it and you will see results :)
Of course there are many many more stretches that you can do to help achieve your splits, but these are the basics that will target the hamstrings and hip flexors for your split. Make sure to vary your routine and add new stretches every so often!
This is a GREAT post. However, I am VERY close to doing the splits this way. Stretch kicks help bigtime in stretching for this as well. If anybody has a post for stretches for doing splits the other way that would be sublime! and you should share it with me :D
But like the elevator thrusts!!
cellulite? hey, it’s normal. even Victoria’s Secret model Karolina Kurkova has some ! (may i add she dated adam levine ? ;) )
this literally makes me feel so much better.
im glad ! and holy crap this got a lot of notes really fast :o
Please do this amazing girl a favor and check her out!
This girl has become my new workout obsession. I do her videos for 40 minutes every day and I’ve seen massive improvements! I’m in maintenance right now, so I haven’t lost weight but I’ve lost inches off my stomach, thighs and my arms are so much firmer. Honestly, I never thought I would get so much from a workout. The time flies and there’s no music in the background so you can jam to all your own favorite songs! :) I think this girl deserves so much credit for what she’s doing so please give her a look.
Sometimes we let loose and have some dessert or a few beers or a huge pasta dinner at the Olive Garden. We’re human and these things happen. It’s not the end of the world and so long as it’s not an everyday occurrence, it shouldn’t wreck your progress! Remember, getting in shape and being healthy is a MARATHON not a SPRINT.. you are doing it for LIFE, so realize it’s OK to take little breaks sometimes! Don’t let a wild night or an overindulgence be an excuse to give up. You’re only a failure if you quit! SO DON’T QUIT.
My tips for getting back on track after a treat/binge/nightout/splurge:
- Smile - stay flippin positive!!!!! If you get down in the dumps, you will just end up beating yourself up and feeling worse. What’s done is done, move on and realize you have your entire future ahead of you. In the grand scheme of things, that little binge/splurge was miniscule. We ALL have these splurges, even ME!
- EAT - don’t starve yourself the following day because you binged. That will just make things worse, get your metabolism going again by eating a healthy breakfast and drinking plenty of water. Eat a small, healthy snack or meal every couple of hours, take your vitamins and stay hydrated.
- Exercise - get back on the wagon right away. Don’t let that binge be an excuse not to work out too. Get to the gym and do a little something, anything!
- Pamper yourself - take a little “me time” to do something you enjoy… whether it be a manicure, shopping, going to the beach.. whatever you want. Don’t punish yourself for your binge, move on from it =)
You can watch the whole video here.
- 1 cup Almond milk or skim milk
- 1 1/2 cups Fat free Greek Yogurt, (plain or vanilla)
- 1 cup strawberries, chopped
- 4 pkts stevia (or 1 tbs sweetener of choice, or to taste)
- Optional Topping: fat free whip cream
Combine all of the ingredients (except for 1/2 of the strawberries) in a blender, and blend until smooth.
Pour mixture into ice cream maker. Let the ice cream churn for about 20-25minutes, or until it becomes a firm ‘frozen yogurt’ texture. Add the rest of the chopped strawberries in the last few minutes of churning. Scoop ice cream into individual dishes, and add toppings, if desired.
Serve immediately and enjoy! Note: You can also scoop ice cream into a Tupperware, and freeze for up to one hour, for a more firm ‘ice cream’ texture. However, don’t let ice cream freeze for longer than one hour, or it will become an ice block! If it does become harder than you would like, you can always put the Tupperware in the microwave for about 30 seconds to defrost to desired texture!
The Health Benefits of Kiwi Fruit
1. It has more vitamin C than oranges.
2. It has as much potassium as bananas.
3. It’s rich in flavonoids, minerals, and beta-carotene.
4. It contains more fiber than apples.
5. It makes a gentle and effective laxative.
6. It can decrease the probability of colon cancer.
7. It can reduce cholesterol levels.
8. Its flavonoids protect cells from oxidative damage.
9. It can protect us from age-related macular degeneration.
10. It is rich in phytonutrients which prevent blood clotting and control fatty acid levels in your blood.
11. It’s a healthy snack alternative.
An archive of healthy desserts to enjoy in the summer!
Low Calorie Ice Cream Sandwich
Strawberry Frozen Yogurt
Organic Frozen Yogurt Strawberries
Breakfast Banana Pops
Cherry Limeade Popsicles
Grilled Apricots with Honey Greek Yogurt
Oven dried Strawberries
Strawberry Banana Ice Cream
No fuss Banana Cake
Low Fat Berry Frozen Yogurt
Strawberry Banana Ice Pops
Mini Honey Kiwi Tartlets
Mixed Berry Yogurt Pops
Pomegranate Dragon Fruit And Lychee Sorbet
Blueberry Yogurt Skewers
Healthy Berry Popsicles
Banana Berry Soft Serve Ice Cream
40 calorie Volume Vanilla Ice Cream
Nutella Frozen Banana Bites
Nutella Fudge Pops
Frozen Yogurt Blackberries
Grilled Chocolate Banana Melts
Banana Split Cheesecake Bites
Watermelon Tart Tutorial
Banana Almond Chocolate Ice Cream
Frozen Fruit Pops
Banana Ice Cream
Chocolate Dipped Peanut Butter Stuffed Bananas
Chocolate Strawberries made with an Ice Tray
Frozen Banana Bites
Peanut Butter & Chocolate Ice Cream
Raw Tropical Ice Cream
Peanut Butter & Bananas
50 calorie Berry Yogurt Popsicles
A list of smoothies/beverages to keep you cool, hydrated & healthy!
Strawberry Melon Sparkler
Homemade Vitamin Water
Frozen Raspberry Tea
Cherry Beets Apple Spinach Antioxidant Smoothie
Green Monster Smoothie
Pure Fruit Ice Cubes
Smoothies for Weight Loss
Smoothie Ice Cubes
Tropical Green Smoothie
Cake Batter Protein Shake
Mango Banana Smoothie
Raspberry Mint Limeade
Pineapple Spinach Ginger Detox Smoothie
Strawberry Banana Spinach Smoothie
Glowing Green Smoothie
Mango Strawberry Smoothie
Banana Green Smoothie