The Do’s & Don’ts of Stretching for a Workout

The Do’s & Don’ts of Stretching for a Workout

by | Apr 4, 2016 | Health & Wellness, Stretching

The rules and warnings about stretching are all over the map. Here’s what you need to know…

One of the most crucial parts of your workout is the cool-down stretch. Stretching keeps your connective tissues elastic. It also helps your body flush out the lactic acid that accumulates in your muscles after exercise—the same lactic acid that contributes to aches and pain. Finally, stretching improves the range of motion in your joints and muscles and helps relieve stress and prevent injury.

Stretching is especially important as you get older. Our joints tend to lose some of their flexibility, but this tendency can be combated by regular stretching. The younger you are when you start stretching, the move flexible you’ll be as you get older. Static stretches are a classic way to enhance flexibility. These stretches are a slow, gradual, and controlled elongation that brings muscles through the full range of motion. Hold them for fifteen to thirty seconds in the furthest comfortable position, without pain.

Proper Stretching Tips

  • Stretch your muscles when they are warm, not cold. After cardio activity is a good idea because your large muscles are warm and flexible.
  • Focus on the muscle you’re stretching.
  • Breathe deeply while you stretch. If you inhale as you begin your stretch,  you’ll find that your muscles extend comfortably even further. For stretches that require you to bend forward, exhale as you bend forward and inhale slowly as you hold the stretch.
  • Move into the stretch until you feel a slight tension, but no pain. The stretch should feel good, even if your muscle feels slightly achy.
  • Hold the stretch for ten to thirty seconds. If you are a beginner or have rarely stretched before, start with ten seconds and gradually increase to thirty seconds.
  • Release the stretch slowly. Never bounce or jerk out of the stretch- that can trigger the stretch reflex, which causes the muscle to tighten, rather than relax, to protect itself from injury.

Adapted from ‘ The Fat Flush Fitness Plan ‘

Fat Flush Soup Recipe

Fat Flush Soup Recipe

by | Dec 27, 2015 | Broths & Soups, Fat Flush Soup, Food & Recipes

Makes 10-12 cups (Serving Size is 2 to 3 cups)

5.0 from 6 reviews
Fat Flush Soup Recipe
 
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Recipe type: Soup
Ingredients
  • 2 tsp. olive oil
  • 1 ¼ lbs. lean ground beef, turkey or chopped chicken*
  • 1 large onion, peeled and chopped
  • 1 large red, orange and/or green pepper, seeded and chopped
  • 1 large zucchini or yellow squash, chopped
  • 8 oz. mushrooms, chopped
  • 2 cloves garlic, peeled and chopped
  • 1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice
  • 1 can (15 oz.) pinto, garbanzo or black beans, rinsed and drained
  • 1 can (14 oz.) crushed tomatoes
  • 1 Tbs. fresh lime juice
  • 1 Tbs. ground cumin
  • ⅛ tsp. cayenne pepper, or to taste
  • ¼ cup each fresh cilantro and parsley leaves, chopped
Instructions
  1. In sauce pot over medium-high heat, cook oil 30 seconds or until heated.
  2. Add beef, turkey or chicken and cook 5 minutes or until cooked through, stirring occasionally.
  3. Remove from skillet; drain, if desired.
  4. In same sauce pot, cook onions, peppers, zucchini, mushrooms and garlic for 5 minutes or until vegetables are crisp-tender, stirring occasionally.
  5. Stir in next 6 ingredients and cooked meat.
  6. Add up to 1 cup water to thin soup, if desired.
  7. Cover and bring soup just to a simmer (do not let boil).
  8. Reduce heat to medium-low and let simmer 20 minutes, stirring occasionally.
  9. Stir in cilantro and parsley; cover and let simmer 5 minutes more.

 

Garnish with shaved Parmesan cheese, if desired. Soup can be stored up to 5 days in the refrigerator or frozen for 2-3 weeks.

*Notes:
For vegetarian option, omit meat and add another can of beans.
Omit the beans for Phase 1.

Read more about the Fat Flush Soup Diet here.

Apple Berry Smoothie

Apple Berry Smoothie

by | Apr 16, 2014 | Food & Recipes, Smoothies

Serves 1

Apple Berry Smoothie
 
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Recipe type: Smoothie
Ingredients
  • 8 ounces water
  • 1 scoop Fat Flush Body Protein or vanilla Whey Protein
  • ½ apple
  • ½ cup mixed berries
  • 1 tablespoon flaxseed oil
  • 1 tablespoon chia seeds
  • Ice cubes (optional)
Instructions
  1. Combine fruit, powder, and water in a blender until smooth.
  2. Add flaxseed oil and chia seeds.
  3. Blend all ingredients together until thoroughly incorporated.

Don’t forget the Fat Flush Body Protein or Whey Protein!

*Notes:
If you prefer softer chia seeds, add the seeds and water to the blender and let sit for 1-2 minutes.
Remember to include ingredients when calculating daily intake allowances.

Apple Cherry Smoothie

Apple Cherry Smoothie

by | Apr 13, 2014 | Food & Recipes, Smoothies

Serves 1

Apple Cherry Smoothie
 
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Recipe type: Smoothie
Ingredients
  • 8 ounces water
  • 1 scoop Fat Flush Body Protein or vanilla Whey Protein
  • ½ apple
  • ½ cup cherries
  • 1 tablespoon flaxseed oil
  • 1 tablespoon chia seeds
  • Ice cubes (optional)
Instructions
  1. Combine fruit, powder, and water in a blender until smooth.
  2. Add flaxseed oil and chia seeds.
  3. Blend all ingredients together until thoroughly incorporated.

Don’t forget the Fat Flush Body Protein of Whey Protein!

*Notes:
If you prefer softer chia seeds, add the seeds and water in the blender and let sit for 1-2 minutes.
Remember to include ingredients when calculating daily intake allowances.

Peachy Orange Smoothie

Peachy Orange Smoothie

by | Apr 3, 2014 | Food & Recipes, Smoothies

Serves 1

Peachy Orange Smoothie
 
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Recipe type: Smoothie
Ingredients
  • 8 ounces water
  • 1 scoop Fat Flush Body Protein or vanilla Whey Protein
  • ½ orange
  • ½ peach
  • 1 tablespoon flaxseed oil
  • 1 tablespoon chia seeds
  • Ice cubes (optional)
Instructions
  1. Combine fruit, powder and water in a blender until smooth.
  2. Add flaxseed oil and chia seeds.
  3. Blend all ingredients together until thoroughly incorporated.

Don’t forget the Fat Flush Body Protein or Whey Protein!

*Notes:
If you prefer softer chia seeds, add the seeds and water to the blender first, and let them sit for 1-2 minutes.
Remember to include ingredients when calculating daily intake allowances.

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