Lying Down Quad Stretch

Hello lovely readers,

The lying down quad stretch is one of my favourite post-running stretches, not only for my quads but hips as well. Here's a step-by-step guide for stretching your right side (forgive any pained expressions. It was sunny!):

 Step 1: Start in a seated position with your knees bent

 

                                                                
Step 2: Grab your right ankle with your right hand as your left knee bends to the left

 Step three: Slowly lean back on your elbows. You should now feel the stretch through your right quad and right hip flexor. Hold for about 10 seconds.

                                                                         

Step 4 (Optional): For an even deeper stretch lay all the way down on your back. Hold for about 10 seconds.

 

Repeat on the other side!

*I'll be posting a video of this move shortly done with the left leg*

Hip Flexors: Stretch 2

Alright, so I'd like to present you with another one of my favourite hip flexor stretch. I find this one super effective, shows me how tight my hips really are, and really helps me stretch it out. 

This is basically a variation of the lunge where you'll get an awesome stretch down the front of your leg.

How to: 
1. Start in a kneeling position with one leg in front of you with your thigh parallel to the ground and your knee and ankle aligned. 
2. Have your other leg stretch out behind you with your knee bent and on the ground. 
3. Roll your shoulders down and shoulder blades back with your hands on your hips. 
4. Finally tuck your butt under and push your torso forward. 

You will feel the stretch down the flexor of your leg which is along the ground. Hold for 30-45 seconds and repeat on the other side!

Hip Flexors: Stretch 1

Hey guys,

I wanted to apologize for not starting all this hip stuff sooner...October has been a crazy month and I will definitely be continuing this into November! Another reason it's taken so long is that I really want to demonstrate certain moves that Google hasn't satisfactorily found for me. Expect those later!

So the first really great and super easy stretch is simply the bridge...

How to: lie on the floor with your feet hip width apart and knees bent. Place your hands by your sides, or alternatively, under your back in a fist, with your shoulder blades rolling inwards. Raise your hips until you feel a comfortable stretch (generally when you create a flat plane from your core to knees). Hold for 30 seconds, and repeat until you  feel like you've had a satisfactory stretch!

A plus: this move helps tone your glutes while stretching out your hip flexors.

Happy stretching!

- Kirren

Hip Series Coming Soon!

Hey guys!

So do any of my lovely readers have tight hip flexors like me? Sitting for even an hour cause you AGONY? Constantly trying to stretch out your hips? Your pain is normally down the front of your hips NOT the side?

If you answered yes to any of these a) I feel your pain, and b) I am going to address this issue and hopefully come up with a permanent solution. 

I know I experience this partly due to running- a constant forward motion activity easily puts strain on your flexors. This pain sometimes goes hand in hand with IT band pain, which you can feel down the outside of your knees and lower back.

It is absolutely essential to warm up and do dynamic stretches before you workout. Afterwards it is super important you stretch it out to minimize pain.

While stretching can help reduce this pain, why wouldn't we try and avoid it in the first place?! You can get away from constant pain by strengthening your flexors, and this is my long-term goal. 

Stay posted for different stretches and exercises I'll be bringing to you this month to help your hips!

Happy October Readers

But it's all chunky and stuff...

...yes that may be true, however I promise it makes a tasty, healthy and filling snack!

COTTAGE CHEESE

Some facts you should know about it:

1. It is a cheese, however it is not fermented. This is great for people who have a sensitivity towards fermented foods.

2. It is a low fat, protein filled food making it a good choice to keep you full for a while. Half a cup is only 100 calories, but has 15 grams of protein.

3. There are many different ways you can enjoy it. Have it savory or sweet- add some diced veggies or sliced fruit. Make it more interesting with spices or honey!

One thing to watch out for is that it can have a high sodium content as seen on the label here. You can get cottage cheese in  non-fat, 1% or 2%.  

Fruit wise I think cottage cheese tastes awesome with berries. If you're looking to make a veggie snack my personal favourite is with diced cucumber. 

TIP: Try replacing your toast at breakfast with cottage cheese! Cut out some carbs and add some protein.

Fruits and Veggies Can Be Fun?

I wanted to tell you guys about the NutriBullet. For anyone that has the MagicBullet just think that x 100. It is SO super powered...the blade is incredible. Let's just say this is NOT your average blender! As the website claims, it truly can shred the toughest of materials. It comes with one tall cup, two smaller ones, 2 blades, a number of lids, and the motorized base.


You can essentially put anything (safe) you want in the NutriBullet (yes, even nuts and seeds!) as long as you have enough liquid to help emulsify your creation. It is great since you don't lose anything from the fruits and veggies you add (think fibre and nutrients in peels). Unlike juicers, every edible bit of your fruits and veggies can be used. There are some things are NOT safe to put in...for example, apple seeds (they contain cyanide). The NutriBullet comes with a booklet telling you what is and is not safe to blend. 


It is super fun to come up with different recipes to blend. I try and include celery in everything I make. I truly despise celery normally but blending it has made it bearable and occasionally even tasty! After a workout I love adding some protein to my smoothies as well. 

One of my favourite recipes goes as follows:
1/2 peach
1/2 apple
1/2 banana
3 frozen strawberries
1 scoop vanilla protein powder
almond-coconut milk
water 

Not only can you make juices and smoothies, but you can also use the NutriBullet to make dips and other healthy snacks. 

The juice in the video contains mint leaves, cucumber, celery, apple, and blueberries. 

You can check out the NutriBullet website here!

Tone It Up Stars&Stripes Workout Review

Hey peeps!

Sorry I've been MIA for such a long time...things have been crazy and unfortunately I have neglected the Nutrition Edition. I'm back now and foresee myself being more consistent!

Tone It Up is a community based fitness site filled with women of all ages working towards their fitness dreams. You can check out their website here. I recently started following the Tone It Up girls on Instagram (@karenakatrina) and created a profile on their website. They send positive and motivating messages and their workouts look amazing!

I finally decided to try one that popped up on my Instagram today and I just wanted to share it with you and let you know how I felt about it. It is called the Stars&Stripes workout and it incorporates cardio with body toning moves without weights. Check it out below. 

Overall I really liked the workout. Burpees are no fun so I got easily pooped out after 13. I like squats so next time I'd probably add 25 regular ones as well as the plies. 

It only took about 40 minutes so it's great if you don't have a lot of time. You don't need any equipment besides a mat, your shoes, and your body so it is a great option if you're not a member at a gym.

By the time I was on the last 10 Bikini Bicycles I was getting tired. I guess we'll see how my body feels tomorrow.

Stars&Stripes was a great workout and I'm excited to try more from Tone It Up!