Desi Girls Summer 2015‏ - Two Week Countdown

Hello Girls, We are at the two week countdown for May 24th. I am going to talk two critical things in this email 1. Importance of Dynamic Stretching 2. How to improve your chances of succeeding in your fitness goal this summer.

Let us talk about stretching prior to walk/run. It is important to understand the difference between Static stretching and dynamic stretching.

Think of static stretching as the stretches you do while standing still: touching your toes, a standing lunge, etc…. The goal of static stretching is to increase flexibility.

Dynamic stretching, on the other hand, is stretching that involves movement. Hip swings and leg kicks are a couple of dynamic stretches. The goal of dynamic stretching is to “wake up” the muscles.

When an runner starts exercise by static stretching, she pushes cold muscles to their limit and risks potentially pulling a muscle. Experts compare stretching cold muscles to stretching a rubber band to its limit. At its final point of expansion, a rubber band is likely to break. When that same runner uses dynamic stretching to begin a workout, she is warming up the muscles; therefore allowing them to gradually “wake up” and perform. After a run, when muscles are loose and warm, static stretching can be used to increase flexibility, which will positively impact future performance.

So, the bottom line: dynamic stretches should be used pre-run and static stretches should be used post run. Check out this five minute video that details dynamic stretching for runners. Some stretches are not so easy so please use your discretion.

If you have little bit more time and prefer gentle stretching, HERE is a 15 minute pre-run Yoga routine that can be done.

But, the choice is yours.

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Here are 7 essential guidelines to ensure you are able to achieve your fitness goals this summer.

1. Make it nonnegotiable.

Don't tell yourself that you can cop out.

2. Make it actionable.

Be clear about what you're going to do to reach your goal. For example: "I'll go to sleep 30 minutes earlier so I can wake up and exercise in the morning."

3. Set a deadline.

Mark it on your calendar.

4. Schedule it in.

Write workouts or other healthy actions in your planner and treat them like appointments.

5. Find solutions for your usual excuses.

Write down your most common reasons for not doing something healthy, and brainstorm strategies to deal with them.

6. Do it daily.

The more something is part of your everyday life, the less you'll have to think about it.

7. Change your focus.

Look at what you've accomplished as opposed to what you still have to do. Pat yourself on the back!

Keep Moving. CHEERS.

Ramya

#twoweekcountdown