February Newsletter Well that was quick! It seems like January was a blur. Ah well, no use dwelling on the past. We have February in front of us and we need to make the most of it. Whether you crushed your goals or weren’t quite as good as you should have been, it’s a new month and a clean slate. What happened yesterday or last week doesn’t matter. Look forward and keep pressing on. This is a great tip not only for your fitness life but for all the goals you have for yourself. Ask yourself, what can I do each day to reach my goal? Then at the end of that day take stock. You won’t always be perfect, but like we said reset at the end of each day and make tomorrow a fresh start. Check below for tips to help you reach the fitness goals you have!
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Stretching: Before or after your workout? There seems to be a lot of confusion surrounding this question. There also seems to be a lot of opinion being stated as fact. So what is the answer? Most will agree that stretching is a vital part of any fitness regimen and that the benefits to range of motion and injury prevention can have a drastic and noticeable effect on how we perform a given task. Now, however, more and more studies are being done on the effects of pre versus post exercise stretching, and the verdict thus far is that the edge goes to post exercise. To start, stretching a cold muscle by means of a static stretch (one where you hold a position at the end of your range of motion) has the chance to not only strain the muscle but possibly cause small tears to it. Additionally it has been shown that doing this decreases the muscles ability to perform work, meaning you lift less than you would if you did not stretch. Even stretching out the muscle during your workout can lead to less performance on subsequent sets. Many suggest massaging the area rather than stretching during the workout. However stretching the muscle out at the end of the workout has been shown help increase muscle growth! Give another point to post exercise stretching. So what about running? All of us are probably guilty of trying to stretch out our hamstrings before we take off. What if we told you that this actually decreases running performance as well and requires that you exert more energy to run at the same pace as if you had not stretched? Crazy right? But that is what some studies show. Now it should be noted that warming up is beneficial in all forms of working out, but this should exclude static stretching. Try instead some dynamic movements instead. For running, this can include skips, walking high knees, glute kicks and the like. This will help you to avoid cramps but not stretch those important muscles too far. For weight lifting try slowly warming up to your working weight, meaning don’t just jump to your max, but rather take several sets to get the blood really pumping into that muscle. If time won’t let you warm up that way do 5-10 minutes on the treadmill to warm your body up. Remember, stretching is needed and can be greatly beneficial when done properly, but just like any exercise you have to train smart to make sure you get the most out of each workout.
Supplement of the Month - Beta Alanine Looking for another way to help improve your time in the gym? Why not give beta-alanine a try? This amino acid has been studied for its apparent effects of fighting fatigue in the muscles during exercise. It helps the body increase Carnosine, which helps to prohibit lactic acid build up in the muscles. Less build up means less fatigue. In separate double blind studies in 2007 and 2008 researchers saw an increase in productivity and a decrease in fatigue in the group using beta-alanine. Additionally, when taken with creatine products studies have shown a greater chance for increased muscle mass and decreased body fat. 3 to 6 grams of beta-alanine taken pre-workout will give you best benefit. Please note that a VERY common side effect is a pins-and-needles type reaction that includes flushing. It is not permanent and typically depends on how much you ingest and your tolerance. Try is out and see what it can do for you! Preston Hollow is opening! - See image for article
Recipe of the Month - The Maria Menounos Mykonos Burger See image for recipe
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