S T R E T C H I N G the Truth

Stretching is one of the key components to preserving your mobility, improving your joint health, and developing ultimate body balance; but it is an exercise tip that is most often disregarded. Over the years I have heard many different opinions on stretching from when to stretch and how often to stretch, to the different types of stretching. And, with so many opinions out there, I want to clear things up and give you the absolute truth about stretching.

When is the Best Time to Stretch; Before, During, or After Exercise? 

I suggest that before every exercise session you do a brief 3-5 minute low impact warm up and then stretch each muscle group for 20-30 seconds. Stretching during exercise can be done if you are feeling tightness in a certain muscle or group of muscles but it is not completely necessary. What about after exercise? This is the most important time to stretch because your muscles have been flexing and working and need to be taken back to their original range of motion before exercising again. This is where muscle and body imbalances can either start or be corrected, so make sure you allow time to stretch after your workout, too.

How Often Should You Stretch?

In an ideal world, stretching would reach its full potential if we did it every day. But, stretching every day is probably impractical and unrealistic for most of us because of our schedules and our lifestyles. A more realistic approach to stretching would be to do a full body stretch at least 3-4 days a week for 10-15 minutes and stretch specific muscles on the same day that you exercise them. Stretching can be monotonous and tedious, but it is absolutely necessary for our mobility now and in the future.

Which Type of Stretching is Best; Static or Dynamic Stretching?

When it comes to stretching there are two main types; static and dynamic. Static stretching means getting to the point where you feel a stretch in a particular muscle and holding that stretch without movement. Dynamic stretching would be getting to the point where you feel a stretch and then immediately return to the starting point, repeating this several times. Basically, dynamic stretching is stretching with movement. I recommend static stretching most of the time especially after exercise but it’s OK to do some dynamic stretching before exercise as a warm up. Just be sure to go slow with your movements to avoid over extending a cold body part or joint.

There are many opinions on stretching but it is absolutely vital that it is included in your fitness routine, even if your routine does not involve resistance training. The best way to look at stretching at the end of each of your workouts is that it gives you a great head start and a great beginning to your next workout. And, that’s no lie.

 

The It’s All Heart Class Has a New Day and Time!

My very first It’s All Heart Class was a huge hit! My trainers and I showed a series of full body workouts including resistance, cardiovascular and flexibility moves fit for anyone and everyone. For just $10, everyone that came out was able to learn some kickboxing, functional movement and core building techniques. Most importantly, they gained new confidence that they can successfully complete It’s All Heart and add more time and quality to their lives! No more joint pain! No more mobility issues!

I hope to see the same energetic faces and some new ones at my next It’s All Heart Class Fridays at 6:30 pm. To complete the same type of exercises conveniently from your home, click here for the complete kit.

 

The Next It’s All Heart Classes:

• Every Friday; next class on May 16th at 6:30pm
• Location – Studio 3 Dance, 2220 Coit Rd, Plano, TX 75075
• $10 per person/per class
• What to bring: Comfortable clothing that allows for optimum movement, a water bottle, and a towel
• To register or inquire about Bobby’s It’s All Heart classes, email Bobby@BobbyWhisnand.com or call 214.926.2639

 

Complete a Short Survey & Get the It’s All Heart DVD Half Off

Are you looking to add time and quality to your life?

Have I got good news for you—I am doing a special promotion for my It’s All Heart program just to prove how effective and doable this fitness program really is! No matter your abilities, inabilities or exercise experience, It’s All Heart is something ANYONE & EVERYONE CAN DO!

A single program kit includes a DVD, resistance band, exercise ball and pump, and daily journals for recording your heart rate and progress. But for just $9.95, I’m offering the It’s All Heart Level 1 or Level 2 DVD set for half price! That’s right, my 30-minute video series is yours to keep for half the price. All I ask in return is that you complete a short online survey to learn how I can better serve YOU.

You can’t fully know where you’re headed until you understand where you are–Level 1 participants have pre-existing injuries or pain, while those completing Level 2 experience no pain or difficulty at all. Either way, I’ve made it possible for both groups to gain REAL results from my fitness program.

Think about it as the ultimate test drive to a better life! This deal is limited to the first 50 respondents only, so they will go FAST. What are you waiting on? Start living better today.

Join My It’s All Heart Fitness Class, May 7th at 8 pm!

 

It’s All Heart 

A Total Body Fitness Class Offered by Bobby Whisnand

 

 What makes this program different? 

Regardless of your abilities, health issues, or exercise experience 

ANYONE & EVERYONE CAN DO IT

What You’ll Get:

• A class specifically designed for those with mobility, balance, energy and joint pain issues
• NO GYM MEMBERSHIP REQUIRED
• Full body workout including resistance, cardiovascular and flexibility
• Options for exercising for 30 minutes or for one hour
• Learn kickboxing, functional movement, and core building moves
• Increase your mobility and reduce joint pain
• One-on-one time with Bobby Whisnand and his trainers
• The classes compliment the It’s All Heart fitness program by Bobby Whisnand

The Next It’s All Heart Class:

• Class starts Wednesday, May 7th at 8:00pm
• Location – Performant Fitness, 4112 Legacy Drive, Frisco TX 75034
• $10 per person/per class
• What to bring: Comfortable clothing that allows for optimum movement, a water bottle, and a towel
• To register or inquire about Bobby’s It’s All Heart classes, email Bobby@BobbyWhisnand.com or call 214.926.2639

 

Can’t attend this class or would like for me to hold a fitness class near you? Call or shoot me an email. Or, try the full It’s All Heart video series here. 

 

Fitness Advice: How much of it is good?

The most common thing I see every single day in the gym is people exercising incorrectly. And, the reason for this is, people are learning by watching others and by what others are telling them to do. With so many opinions about fitness and the thousands of overnight “trainers” giving their advice, it’s no wonder why so many people are exercising toward injury and away from progress. For this very reason, I have listed my three points to help you determine whether your fitness advice is good or bad.

1.) Explanation – when someone gives you advice, trainer or not, ask them to explain to you in detail the advice they just gave you. And, don’t take answers like “I read it somewhere”, “my friend is a personal trainer and they showed me” or “it just works, try it.” All of these answers should be red flags to you and are more than likely a great indicator that you should forget their advice.

2.) Don’t judge a book by its cover – the decision to take someone’s fitness advice should not be measured by how good they look physically. Believe me, there are all kinds of ways for someone to look good on the outside: growth hormones, hormone therapy, and many other drugs that are all readily available to enhance the physiques of both men and women. So, be very careful not to associate good advice with good looks. The person giving you advice may well have become physically fit from hard work but we all have different genetics; what works for one person may not work for another.

3.) Educate yourself – this is exactly where it began for me. I was given advice from many people over my younger years, of which most I took blindly, and most was bad advice. After reading, learning, and many trial and errors, I learned the correct ways to exercise, eat, and recuperate my body. Learn about the body and most certainly how to exercise the right way using correct form and technique. Then, you will know what’s right and what’s wrong in terms of advice.

Remember, as with everything in life, “You can’t see what’s wrong until you know what’s right.”

Mobility 4 Life

I want to live as long as I’m alive. I want to keep moving freely, run when I want to, play sports, exercise without pain, and enjoy life for as long as I possibly can. And, by the means and methods of which I use to exercise, eat, and manage my stress, I will most certainly enjoy the rest of my life to its fullest and I want the same for you.

I have listed my top four things you need to do STARTING NOW to ensure you too will live well for the rest of your life.

1. Become Educated in Exercise – The single most valuable thing you can do is to start learning about your body, your muscles, and your joints; not only the different muscles but more importantly how these muscles, ligaments, tendons, and cartilage work during exercise. As many of you have heard me say, “Over 90% of what I see in our exercise arenas is not only incorrect, but detrimental to future mobility and quality of life”. In most cases, I see the gym as a waiting room for orthopedic surgery and joint replacement. If you want to learn how to exercise the right way, come see me and I will teach you exactly what it looks like and feels like to exercise correctly.

2. Prepare and Recuperate – These two things are the most common elements missing in fitness. Most of your success in fitness will come from what you do OUTSIDE of your exercise routine. You have to prepare the body for exercise with the right nutrition, timing of your pre workout meal, plenty of rest, and positive productive thinking. The exact same things apply to recuperation; good food¸ timing of food, rest, and positive mental attitude are the keys to full recuperation. Plan ahead, be ready, produce, and seal the deal.

3. Become Educated on Nutrition – The absolute best thing you can do when starting to eat healthy is to get educated on nutrition. Not diets and eating plans but good old basic food. Learn what different foods do for you, how your body uses them, timing of digestion of different foods, and how certain combinations of foods affect your body. This is where it’s at; there are far too many of us with different genetics, needs, goals, and lifestyles to pin down any one eating plan that works best. Once you truly learn about nutrition, you can write your own plan. To start with, get rid of those fried foods and those sweet things we call deserts; Ok, maybe a little desert every now and then.

4. Toughen Up; There’s a Fight Comin” – Getting healthy and maintaining a healthy lifestyle is not easy. It’s a daily, weekly, monthly, and lifelong battle. It is easier for some than others but over all, it’s a fight. You must understand that there will be many ups and downs and this is all natural. EVERYONE goes through this but it’s the tough ones that prevail and succeed. There will be obstacles and stress around every corner so be prepared. Stress is a part of life; managing stress is the key so learn to train your mind as well. Find a partner who has similar fitness goals as you and keep each other in check by providing accountability.

The key to living as long and as well as you can begins with education; education on correct exercise and nutrition. And, as with anything in life, being prepared is always the best way to go but don’t forget the recuperation side as well. And last but not least, get tough, stay tough, and power through life’s challenges that will always be along your road to a better longer life.

“To live is the rarest thing in the world, most people exist; that is all.” – Oscar Wilde

To Avoid Cancer, Think Small; Very Small

Avoiding cancer is on all of our minds because we have all been touched by it in one way or another. Although cancer cannot always be prevented, there are many types of cancer that can be avoided by the way we eat, live, and breath. It basically comes down to our immune system having the ability to fight off or destruct a mutated cancer cell before it replicates and takes hold in several areas of our body. To put yourself in the best possible position to defend against cancer, you need to fight on a cellular level; that’s where cancer starts. Here are my top things to do on a daily basis to keep your cells strong and ready to fight at all times.

1.) Build super cells with super foods – This is exactly why the American Heart Association and the American Cancer Society place so much importance on – eating plenty of fruits and vegetables and whole grains. And, it is equally important to eat a low fat diet and maintain a healthy body weight to keep your cells strong and healthy. The strength of every cell in our bodies is determined by how strong the mitochondria are within each cell. The mitochondria are the powerhouse of the cell; the motor of each cell which needs oxygen and good nutrients to stay strong. Clean food = clean fuel = clean blood = strong and healthy cells.

2.) Get moving – Our bodies were made to move and when we move, our blood circulates more to provide oxygen and nutrients to every single type of tissue we have in our bodies; our muscles, soft tissue, bones, and organs. When a body doesn’t move much, everything about our bodies weaken and are subject to bacteria and viruses which can and do cause cancer. Viruses and bacteria win their fight on a cellular level when your body cannot fight it off fast enough. Mobility gives your body the ability to kill cancer before it starts and that’s why you should aim for 30 minutes of moderate activity for five days a week as a minimum.

3.) Avoid the bad stuff – We all know what this means; use of tobacco in any form, drinking too much, not wearing sunscreen, drug abuse, and many others. I’m going to add a few; not sleeping enough, over training in exercise, not managing stress, not getting your medical screenings, and not washing your hands. All of these weaken your body by weakening your individual cells. Avoiding cancer is tough enough without making it harder on yourself so get the bad stuff out of your system. We all have our vices; moderation is the key my friends.

One day, cancer will be cured but, for right now, we have to protect ourselves as much as we can by the way we live. Our bodies do what we tell it to do by the way we eat, live, and breath. And, to battle against a very big and silent enemy, we must start and keep the fight on a very small level by developing and supporting cellular health. Fuel up, run the race, and live to fight another day.

Exercise: Too Much, Too Little, Just Right

In an era filled with countless new exercise programs, new exercise methods, and newly designed exercise equipment, our choices to get fit are numerous. The issue is definitely not a lack of effective fitness programs available to us, but more of a lack of understanding of just how much exercise do we need to get and stay fit.

Almost every single bit of literature and information available to us about exercise is about making sure we get enough exercise but there is very little that addresses doing too much. Here’s a number for you; over half of the people that I see exercising on a regular basis are over training. That’s right, OVER training.

So, how do we know the amount of exercise that’s just right for us? Your exercise routine should match your fitness goals and your routines and goals are far too many to address here. But, no matter your fitness routine or goals, I have listed some guidelines that tell you if you are doing too much, too little, or just right.

1. Include off days – every exercise program needs to include off days. I recommend that you take two full days off a week and split them up across the week. For example: 3 days of exercise, 1 day off, 2 days of exercise, 1 day off. Your results are determined by how well your body is recuperating; you need days off to fully recuperate.

2. Exercise Durations – get at least 30 minutes a day for five days a week of moderate exercise and on the other end of the scale, do not exceed an hour and a half a day for five days a week.

3. Soreness – you may experience muscle soreness the next day or even 1-2 days after exercise which is called delayed onset muscle soreness (DOMS). But, you should not have soreness in the same muscle for more than three days. Soreness is NOT an indicator of a “good” workout; just make sure your soreness is not in your joints.

4. Avoid Pain – You should NEVER experience pain when exercising. Pain can be and is a sign of over training and injury. There is discomfort with exercise such as getting out of breath, experiencing the burning sensation in your muscle during exercise, fatigue, being tired, and mental exhaustion but you should never have pain. If you do have pain, stop exercising and let your doctor diagnose this pain. Make sure you aren’t doing too much and that you are recuperating enough from exercise.

5. Your Immune System – the right amount of exercise can and does strengthen your immune system. However, too much or too little exercise can weaken your immune system and make you more susceptible to bacteria and viruses. If you are exercising and you frequently get colds, you could be over training. Check your training frequency and intensity and make sure you are recuperating from exercise. If you are not exercising, starting a fitness program can and will strengthen your immune system. And, don’t forget to wash your hands after exercise and keep your hands out of your face.

6. Eat Well and Understand Nutrition – eating good food is only part of eating well, the other part is eating at the right times. My new exercise program, It’s All Heart, has a 45 minute nutrition segment which details not only what to eat, but when to eat. Make sure you are eating an hour and a half t0 two hours before you exercise and immediately after exercise. Read and understand how the different foods affect your body and energy, this is very valuable information and will improve your workouts.

7. Monitor Your Heart Rate – Invest in a heart rate monitor or start taking and recording your heart rate several times during your workout. Also, start taking your heart rate at different times of the day including before you go to sleep and right before you get out of bed in the morning. An elevated resting heart rate can mean you’re not exercising enough or that you are exercising too much as well.

8. Listen to Your Body – In addition to your heart rate, your body has other ways of telling you if you are doing the right amount of exercise. Pay attention to your energy levels throughout the day, how well you are sleeping, and monitor your emotions, moods, and mental energy. When you are exercising right, your energy, mood, sleep, and feelings of well being are very high but when your exercise levels are not what they should be, a downward spiral of feelings can become the norm.

Exercise and eating well are the keys to living as long and well as you can, just be sure that your exercise program or the way you are exercising isn’t actually taking years off your life. Treat your body now how you want it to treat you later in life and I’ll see you on your next exercise day.

Healthy Sweet Potato-Pecan Casserole Recipe

Thanksgiving is rapidly approaching. Known as the holiday for over eating, I am taking time this month to share with you several healthier recipe options for your upcoming holiday parties.

This sweet potato-pecan casserole is everything you want in a holiday dish: It’s satisfying, but won’t leave you stuffed.

Ingredients: 

• Cooking spray
• 3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Preparation:

Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.

Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.

Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

*As seen on http://www.foodnetwork.com 

Burn Baby Burn; The Truth About Lactic Acid

It seems that almost every conversation about resistance training or anaerobic activity always centers on “The Burn”. I’m talking about that deep burning sensation in your muscles that feels hot or stingy when reaching muscle exhaustion during weight training or short burst energy activities like sprinting. What exactly causes that burning sensation and is it a sign that you’re exercising correctly?

Photograph courtesy of Shutterstock

Without getting too technical, that burning sensation is caused by a buildup of lactic acid. When we do exercise for short periods of time (up to 3 minutes), our bodies are in an anaerobic state. Anaerobic means “without oxygen” and means that when we need immediate energy, oxygen is not a readily available source of energy. So, our body relies on another form of quick release energy called glucose. When this happens, glucose is broken down into pyruvate and when we are in anaerobic activity, pyruvate is converted into lactate. When your body has high levels of lactate (lactic acid), there is also an increase in the acidity of the muscle cells themselves which creates that burning sensation. This is exactly why when you are truly in an aerobic state, you do not feel “The Burn”.

Although there are those that believe lactic acid is what causes us to have DOMS (Delayed Onset Muscle Soreness), it has never been proven that this is the case. Muscle soreness is caused by microscopic muscle fiber damage. When you have muscle fiber damage from exercise, your muscles become inflamed and swell which is what causes the soreness you feel from exercise during the next 2-3 days afterwards.

There you have it, the truth on lactic acid. It’s a perfectly natural part of exercise and is the direct result of spent energy during anaerobic activity. So, the next time you here a conversation pairing that burning sensation with muscle soreness; you can step right in and tell the burning truth.