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10 Functional Stretching Exercises

POSTED ON January 2nd  - POSTED IN blog

Start every day with a positive mindset and a healthy routine! Here are 10 functional stretching exercises to get you moving and performing better in your daily activities. It’s important to *stretch prior to any exercise. Incorporating daily stretching is a great way to relax and prepare for your day!

1. Hamstring/hip/groin stretch

Sit with legs straight and spread to your sides. Reach above your head with both arms and rotate your torso gently to the right while reaching towards your left foot. Keep your legs as straight as possible. Gently reach further and further for :30 without bouncing. Repeat 3 times on each side.

2. Side reach

Stand with your legs apart and your hands to your waist. Reach up with your left arm and stretch to the side. Count up to five seconds and slowly put your arm down. Afterwards, do the same with your right arm. You may repeat this 10 times.  

3. Hamstring stretch

Lie on your back with legs outstretched. Raise one leg straight up and grasp behind the leg with both hands. Pull towards your torso with a gentle stretch. Try to keep the opposite leg straight and touching the floor. Hold for :30, release and repeat 3 times with each leg.

4. Strike a pose

Sit on the floor with your legs straight. Bring your right leg up and cross it over your left knee and place your right foot flat on the floor.  Place your left elbow against the outside of your right leg. Place your right hand flat on the floor behind your right hip. Gently pull your left elbow against your right knee while looking over your right shoulder. You should feel this in your right hip area. Hold for :30 and repeat 3 times with each leg.  

5. Cat backstretch

Position yourself on the floor on your knees and hands, just like a cat. Afterwards, pull your abdomen in and up. Allow your head to prop down. Hold the stretch position for 10 seconds and return to the starting pose.

6. Groin stretch

Begin lying on your back with your buttocks against the wall and your legs outstretched resting up against the wall. Slowly let your legs lower and spread down the wall to the sides. For an additional stretch gently press with your hands against your upper thighs/knees. Hold for :30 and repeat 3 times.

7. Ab stretch

Position yourself outstretched with your knees on the ground and your upper body held upward with your arms. Extend your elbows shoulder-width apart and stretch to feel very tall. Inhale deeply for five seconds and exhale. Slowly move back, allowing your butt to touch your heels, and then to a comfortable sitting position.

8. Gentle back/glute stretch

Lie on the floor on your back. Pull your knees to your chest and wrap your arms around your shins. Slowly pull and rock from side to side gently. Maintain this movement for 1 minute and repeat.

9. Hip stretch

Lie on your back with plenty of room from side to side. Bend your knees and slide your feet back to your buttocks. Place your right ankle on your left knee. Outstretch your arms to the side. Gently allow your legs to fall to the right with the right ankle pulling the left leg down. Look over your left shoulder. Hold for :30 and repeat 3 times for each leg.

10. Neck roll

Stand straight with your legs apart and your arms clasped at your back. Roll your neck slowly to the left, counting up to eight. Then slowly roll it to the right, counting up to eight again. Stop and release.

Whether you are getting ready for a sports activity, your work at the office, or simply for your day-to-day chores, these functional stretching exercises can help prepare your body for that.

*Do not overstretch to the point of pain as this can cause injury.

Feel free to talk to a functional fitness trainer today or Contact Pavel to help you out.

Any thoughts about these 10 Functional Stretching Exercises? Share your thoughts with others in the comments below or share this blog post with your social community.

Water During Fitness Training

POSTED ON December 26th  - POSTED IN blog

Drinking water during fitness training has a couple of benefits. As you might already know, water covers more than half the physical body. It is an essential nutrient that affects major body parts, including the skin, lungs, heart, brain, and bones.

“Water represents a critical nutrient whose absence will be lethal within days.” – Barry Popkin, Food Science Researcher

Here is a list of the benefits of drinking water during fitness training:

1. Optimal performance in activities

Each time you sweat in an exercise, you lose a significant amount of water from your body. That is when you give way to dehydration. It happens when your body no longer has the sufficient amount of water that it needs.

At low levels, your ability to perform well at an activity declines as well. Thus, exposing you to unwanted conditions such as fatigue and reduced motivation. So, stay hydrated for optimal performance.

2. Improved cognitive functions

Dehydration also affects the way that your brain functions and perceives things. It could lessen your ability to discriminate between the items that you see as well as weakens your memory. During fitness training, remember that it pays well to be alert and conscious of your actions.

3. Happy and healthy heart

According to a scientific review, the position of your heart in particular exercise positions can affect the way that blood volume is distributed throughout your body. By keeping yourself hydrated, you help maintain your blood volume at a normal level. And with it comes a happy and healthy heart.

Final Thoughts

Water can be found in different food sources. To name just a few, there’s watermelon, cucumber, soup, and beverages.

Thirst, however, does not necessarily mean that you need to drink more water. There are a variety of reasons that attract us to drink. Also, the amount of water that your body needs is relative to one’s age and gender as according to the US Water Adequate Intake Recommendations.

Females who are 19 to 13 years old, for example, has a recommended water intake of 2.336 liters. Males under the same age group, on the other hand, are recommended to drink 3.189 liters.

Need a functional fitness trainer or someone to guide you through the process? Contact Pavel or come visit us at Czech Us Out.

Any thoughts about Water During Fitness Training? Share your thoughts with others in the comments below or share this blog post with your social community.

Functional Fitness for a Better Everyday Life

POSTED ON December 5th  - POSTED IN blog

People nowadays are talking about functional exercise or functional fitness for a better everyday life. They have turned from heavyweight workout machines to simple exercises. Here’s what it is and how it can benefit you, too!

What is Functional Fitness?

Functional fitness training equips the body to deal with the day-to-day situations in life. Imagine going up the stairs, carrying a baby, bending over to pick up something, or swaying that golf club.

Without proper exercise, your body will not be able to perform at its peak. Workout machines may do well for strengthening specific muscles in your body. What functional fitness does is it equips your muscles to work together and not just in isolation.   

Functional Fitness Training Exercises

According to kinesthesiologist Paul Chek, “In functional fitness, most of the time, you should be standing on your own two feet and supporting your own weight when you lift anything.”

Here are a few examples of these exercises:

  • One-legged squat  
  • Bent-over row
  • Side lunge
  • Pushup
  • Bicep curl

They can be done using various equipment like resistance bands and dumbbells. You can start with simple moves until you learn to control and balance your body weight.

As you progress, you may notice improvements in your posture, daily movements, muscle strength, as well as in your performance in sports.

Is it Right for You?

Strengthening one’s core muscle groups as well as achieving optimal health are beneficial at any age. For older adults, in particular, these help them fight osteoporosis as well as symptoms of chronic diseases. And it’s what functional fitness training does.

But before diving right into any of the exercises, it is recommended that you check with your doctor first. This helps ensure that you are totally ready for it and could also help determine the actual exercises that you can work on.

For training and further assistance on Functional Fitness for a Better Everyday Life, you may contact Pavel at (417) 890-1616.

Feel free to share your thoughts about Functional Fitness for a Better Everyday Life in the comments section below. Or share this blog post with others. Thank you for visiting Czech Us Out!

Wellness Isn’t Skin Deep

POSTED ON November 30th  - POSTED IN blog

Looks can be deceiving. A person of renowned beauty could already be suffering from some sort of illness. The thing is that wellness isn’t skin deep.

What is wellness?

Aligned with the principles set by the World Health Organization, wellness is the state of being physically, mentally, and socially healthy. It is not simply the lack of infirmity.

Wellness and Good Nutrition

Staying healthy is a choice. It does not happen by accident. Every day, you have the choice to eat what you want to eat or do what you want to do.

According to long-term health specialist T. Colin Campbell…

“Good nutrition creates health in all areas of our existence. All parts are interconnected.”

Nutrition plays an important role in staying healthy. It is not enough to exercise regularly. You also need to pay close attention to the food you eat.

Unfortunately, people practice bad habits that must be changed should they want to achieve optimal health.

Essential Nutrients for the Body

In order for the body to function properly and survive in the long run, there are at least six nutrients that it needs to have. They are:

  • Carbohydrates – Boosts energy and allows for good digestion. Sources of carbohydrates include bread, fruits, and whole grains.
  • Fat – Helps absorb vitamins like vitamin A, and specific types of fat like omega-3 that are good for the heart. Healthy sources include fish, walnuts, and avocado.
  • Minerals – There are 16 essential minerals that perform a variety of functions in the body. Among which are calcium, iron, potassium, phosphorus, zinc, magnesium, and iodine.
  • Protein – Possess amino acids that help build and repair tissues. Sources of protein include dairy, beans, eggs, and low-fat meat.
  • Vitamins – Just like minerals, vitamins perform different functions. Examples are vitamin C, folate, and vitamin D.
  • Water – Regulates the different bodily functions and temperature. Can be found in all beverages and high-moisture food like the watermelon.

You see wellness isn’t skin deep. You need to maintain good nutrition and a healthy lifestyle.

Do you need help in achieving your health goals? You may contact Pavel at (417) 890-1616. He is available on weekdays from 5 a.m. to 7 p.m. and on Saturdays from 8 a.m. to 11 a.m.

What do you think about Wellness Isn’t Skin Deep? Feel free to share this blog post with others or leave us a comment below. We would love to hear from you!

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