Stretching 101

There are four different types of stretching: ballistic, dynamic, proprioceptive neuromuscular facilitation, and static stretching.

Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending.

Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury.

Proprioceptive neuromuscular facilitation (PNF) is a type of stretch for a particular muscle and its specific job, so resistance should be applied, then the muscle should be relaxed.

Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds or until a muscle release is felt, without any movement or bouncing.

• Don't consider stretching a warm-up. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
Strive for symmetry. Everyone's genetics for flexibility are a bit different, so rather than striving for that gymnast or ballet dancer degree of motion, focus on having equal flexibility side to side (especially if you have a history of a previous injury).

• Focus on major muscle groups. When you're stretching, focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders.
Also stretch muscles and joints that you routinely use at work or play. Make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.

• Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.

• Hold your stretch. Hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Breathe normally as you stretch.

• Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.

• Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.

• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week.
If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.


Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi or yoga, for instance, may be a good way to stretch.
And if you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

How to achieve "Progress and Sustained Change"!

Here we are again moving out of spring and into summer.

With New Years behind us and spring now moving into the background, I wanted to ask you the following question, “how well have you been doing with your resolutions”?

If you are like most people you are probably answering that question with some hesitancy, some frustration, and a little disappointment. In fact, statistics indicate that most people (80%), do not keep their "resolutions" beyond January 15th and those that do rarely make the six month mark.

Whys is that?

Well I believe the reason is that many people use “faulty words”. For instance many people use the words resolution and change and never give either of them much thought. They operate on auto-pilot when it comes to the words they use. But this is extremely dangerous and detrimental to their sustained Success, because as we know from vast research, “words create worlds”!

Let’s look at each of these two words for a minute.

First let’s start with the word "resolution" (to resolve to, to commit to in spite of the odds, to stay the course regardless of the pain and sacrifice required). How many of us can truly say that when we voice that we want to lose weight, stop smoking, get fit, increase our energy, and cut back on sweets, we actually take stock of what we just said. Have you really “resolved” to do any of these things? Have you really decided no matter what the cost that you will accomplish these goals even if the sacrifice were painful beyond your wildest dreams?

Next, let’s look at the word “change”. Why is "change" a bad word you may be asking. Well, change is not a bad word. In fact, we witness many great changes everyday, but "change" is not what someone driven to transform their life needs. After all, just look around; change happens inevitable (good and bad). Take a look at the economy, the stock market, home prices, the price of gasoline, or on a happier note the beauty within the changing of the seasons. You see, change is good, but change just happens regardless of and many times, in spite of --- us.

As a life coach, a personal trainer, and a personal development speaker, I assist people just like you in really taking stock of the words you use in your conversations with yourself and with others. I also assist you in using better, more specific words to employ better proven strategies so that you can finally and realistically witness a “permanent and positive life progression”!

Now there’s a word for you. That’s what I actually believe people want and desire most, it isn’t random change it is sustained "PROGRESS"!

How is this done, how is Progress achieved and sustained?

The first step is that you must have a specific written and well defined goal/purpose. Next, you need a positive progression of thoughts and of words in regards to your conversations from where you are today to where you most want to be! Finally, once this has been realized (and you could hire a life coach to assist), you can then and only then start to achieve and sustain this new found “life progression” that many seek but few find and even fewer sustain!

So what life progressions will you decide to resolve (remember that is where the word resolution comes from)? What have you decided to commit to regardless of the sacrifice and hurt it may take to achieve it?

I suggest you resolve to have a better life but when you decide (resolve) to commit, you must come up with your goal, then you need to design your strategy, and finally you must use "better words" in your conversations in order to progress to and sustain a more joy-filled, passionate life of continued and sustained success!

Let me know how I can assit you in "progressing and growing" into all you desire to be, and also I would love to assit you in designing repeatable strategies to use along the journey of your sustained progress.

Call Nolan V. Ferraro at (504) 821-4896

info@salirefitness.com

www.salirefitness.com

Success is just a Thought Away, it all starts with Clarity!

I want you to succeed in all areas of your Life and I want to assist you in finding successful strategies to do just that!

I work with a number of wonderful individuals who come to me for assistance in achieving and sustaining balance, focus, and clarity in their life and especially around their wellness needs!

The first place that all growth starts is in achieving clarity. Clarity is the place where you decide who you are, who you want to be, what you are willing to sacrifice to get there, and how you will know when you have arrived. In my experience I have seen many people who believe they truly want to make a positive and powerful change in their life but their efforts are often frustrating and fruitless because of a lack of clarity. This lack of clarity often leads to a lack of specificity which then leads to a lack of achievement, ending in great frustration.

I say that Clarity is the first step because knowing that you want to go somewhere is not enough, you need to know where you want to go. No one would ever know they want to attend a friend’s wedding out of town and then just show up to the airport and randomly purchase the cheapest ticket leaving the airport as soon as possible. No, they would only purchase a ticket (maybe the least expensive or not) that would take them safely to the city where the wedding was taking place. In fact, most people would have researched the destination, an airline, and ticket prices before ever packing and showing up to the airport. Why is that? Because you need clarity in your travel plans in order to assure yourself a safe and successful journey. Life is no different!

After you achieve clarity you need to work on the next important growth and success principle and that is the principle of Specificity. It is a proven fact that life like air travel, needs Specificity! In fact, research often demonstrates that people are most successful when they know the following:

• That they want to go somewhere
• Where they want to go (or at least in what general direction they want to travel/move)
• How they plan to get there
• What to expect along the way
• How they will know they are there once they arrive

So, as you sit there thinking, “I sure wish life were more invigorating and I had more zest, energy, focus, and balance” or “what is my true passion and how can I live it out daily”, start with getting a clear picture of who you are and what gets your blood pumping! After you have reached the point that you know you are ready to move, then keep mining down and getting more and more specific about your core values, your passions, and the direction you feel led to take, and hire a professional life coach who can assist you in avoiding road blocks, hold you accountable, and champion you along the way!

If you would like help starting this awesome passion and purpose filled journey I would love to assist you.

Let's jump in and get growing!

Just send me an email to info@salirefitness.com or call me at
504-821-4896

GOD BLESS and Get Growing,
Nolan V. Ferraro
www.salirefitness.com