News
 
Gravatar
Pin on Pinterest
Motivation is the Key to Success You can stay on track to a healthier lifestyle by implementing effective strategies and a positive mindset.

Do you find staying motivated and consistent with your workout routine challenging? It can sometimes be difficult to get into a rhythm when you face problems like a busy schedule, expected setbacks, or even a lack of enthusiasm. It is imperative to stay active and fit exercise into your weekly routine. You can stay on track to a healthier lifestyle by implementing effective strategies and a positive mindset. 

 

Why is it important to exercise?

Being active is very beneficial for not only your body but for your mind as well. Participating in physical activities can increase energy levels, give your better sleep, lower stress, and enhance cognitive function. 

 

How is it beneficial for your body?

  1. Reduces chances of diseases 

  2. Manages weight 

  3. Strengthens bones and muscles

  4. Enhances the immune system

  5. Improves cardiovascular health

 

How is it beneficial for your mental health?

Movement and exercise make a positive impact on mental health. It is known to boost mood, reduce anxiety and depression, and improve overall mental health. Endorphins are released to make you feel you’re on top of the world!

 

How can I stay motivated?

Staying motivated to work out continuously is one of the most significant factors when people are not up for conditioning. The trick of it all is to choose an activity that you enjoy! People usually think of a movement they absolutely hate when thinking about working out or exercising. If you hate lifting, go for a pleasant stroll in the park! If you hate running, take a nice dip in the pool! There are many other activities than running a marathon or lifting until exhaustion. Do something you’ll love, and exercising won’t be exercising anymore; it’ll be your new hobby!


Looking to establish healthy habits with a personalized workout and nutrition plan? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar
Pin on Pinterest
Exercising

It is important to stay physically active to keep your body and mind healthy. This can look different for many, from taking a nice stroll in the park to lifting weights at the gym. Yet, it is essential to understand how your body responds to the exercise and training it is enduring. The physiological and biochemical makeup of your body can maximize results, optimize your training strategies, and help you make informed decisions throughout your fitness journey. 

 

The systems in your body

Your body is a working team. Every part has to work together to keep you happy and healthy. Even though your body is one big team, there are subsections working on their own individual tasks to eventually help work on the bigger task at hand, making sure you’re able to function correctly. Your musculoskeletal system works as the framework for your body. It is made up of your muscles, tendons, connective tissues, and ligaments to enable movement and provide support. This is important when engaging in physical activity because it gives your body the ability of force, stability, and coordination. Your cardiovascular system and respiratory system work hand in hand to keep your blood pumping. Your cardiovascular system is made up of your heart, blood, and blood vessels. It is very similar to the respiratory system by providing oxygen and nutrients to your working muscles. It also acts as a removal of waste products that are generated during exercise. You might be thinking, with all  these systems, how does my body actually get to moving? The muscles in your body contract to cause movement. It involves muscle fibers, biochemical reactions, and motor neurons to generate force.

 

How well can the body adapt?

Sometimes we don’t give our bodies enough credit. They are powerful vessels that are working nonstop to let us function properly. When it comes to performing exercises your body has to register what you are trying to do and will adapt to your specific needs. If you want to indulge in resistance training, that requires more work from your musculoskeletal system. If you wanted to participate in some aerobic training then your body would call for more help from your cardiovascular system to help it adapt. As long as your body is healthy, your body is able to adapt fairly easily. 

No matter what training you decide to engage in, your body is here to support you. To get the results you want safely, it is important to understand your body and what it needs. Incorporating the science of exercise will help you make realistic goals and tailor your training. You only have one body, so let’s cherish it and use it to its full potential!

Looking to establish healthy habits with a personalized workout and nutrition plan? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar

Pregnancy is a beautiful and transformative experience. Creating a life and bringing the baby into the world makes many emotions run through your body and mind. Many new mothers become eager to return to pre-pregnancy fitness levels, their overall well-being, and reclaim their vitality. Post-pregnancy can be challenging to many, but today we will dive deep into empowering your post-pregnancy period by exploring effective strategies and tips to channel your new body and mind! Baby got back, but it’s time to get you back!

 

Why Is It Important To Exercise After Childbirth?

Physical movement after childbirth has multiple benefits that help you physically and mentally. Working out can help you improve posture and cardiovascular health and promote overall physical resilience. On the mental health side of things, working out can also act as a confidence booster, increase energy levels and become a stress reliever. Post-pregnancy fitness releases endorphins and reduces anxiety and depression during your transformative period.

 

What Are Some Changes That Can Occur To My Body?

How did that baby bump treat you? Doesn’t it feel so much better to see your feet now? It is known that the body goes through numerous changes during the transformative process between pregnancy and childbirth. Here are a few physical changes that occur after birth.

  1. Uterine involution

  2. Vaginal changes

  3. Breast changes

  4. Abdominal changes

  5. Hormonal changes

  6. Pelvic floor changes

  7. Weight change

 

Post-Pregnancy Health Care

Taking care of yourself after childbirth is crucial. The fluctuation physically and mentally can create a massive toll on oneself and developmental disorders like postpartum depression. Therefore, setting realistic fitness goals, managing sleep, prioritizing mental and emotional well-being, and creating a balanced and nutritious diet is imperative. Here are a few exercises to help with your post-pregnancy fitness (modify these to suit your body and capabilities).

  1. Aerobic exercise

  2. Flexibility and stretching exercises

  3. Low-impact exercises

  4. High-intensity interval training (HIIT)

 

Handling post-pregnancy looks different for everyone. Yet, the one thing everyone can embark on is channeling their mental health and fitness goals. By gradually getting into a routine, you will experience excellent results. Also, having a powerful support system can turn your frown upside down! Remember, you are strong, capable, and deserving of all the good things that can come when you invest in your post-pregnancy! Congratulations on your newborn, mama!

 

Are you looking to establish healthy habits with a personalized workout and nutrition plan? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or call us at 214-368-3539.

Gravatar

It’s vay-cay time! Are you excited to finally sit back and relax? Traveling can be an exciting and rewarding experience, but many struggles with balancing indulging in as many sweets as possible and finding ways to exercise on the go. Whether you’re traveling for pleasure or business, it is essential to find ways to stay active! Here are five ways to stay active while traveling!

 

  1. Use A Fitness App

Fitness apps are a great source to stay active. There are many different apps to choose from that provide a variety of workouts. An app can guide you through finding exercises that work in a limited space with minimal equipment, which makes it perfect for traveling!

 

  1. Walk Whenever You Get The Chance

Walking is a great way to stay active. Instead of driving or getting a ride to a destination, if possible, take a pleasant stroll instead. This way, you’re busy, saving money, and enjoying the view!

 

  1. Do Bodyweight Exercises

If you cannot do outdoor activities or find a fitness center, use whatever space you are residing in to get moving! Bodyweight exercises require no equipment and can be done in a compact area!

 

  1. Find Local Outdoor Activities

If you’re traveling for a vacation or have an hour or two to spare on your work trip, find local outdoor activities! Depending on what you like and are interested in doing, you can find things to do,,, like hiking or paddleboarding. See what your area has to offer,, and have fun!

 

  1. Use A Fitness Center

Whether it is a fitness center in your hotel or you buy a limited-day pass at a local gym, you can’t go wrong with exercising in a gym. If you are staying in a hotel, they usually offer a fitness center that is free to guests. If your hotel does not provide that or you are not staying in one, search for local gyms that offer day or week passes!

 

Traveling is usually a fun activity for many, but there are many concerns about how people can travel and stay active. Remember staying active while traveling does not have to be time-consuming or difficult. You do not have to have the most fancy weights or the best gym around. All you need is yourself and the motivation to get moving!

 

??Do you want to strengthen your body and so much more? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or call us at 214-368-3539.

Gravatar

Do you ever feel like the gym or your house can be a little stuffy at times? Sometimes it’s just nice to go outside and breathe in the fresh air! Working out outside is sometimes overlooked, but it should be incorporated into your workout routine when possible! You’ll be able to soak up some vitamin D while reducing stress and improving mental health. Here are a few different activities you can do outdoors.

 

  1. Body weight exercises: Body weight exercises are perfect for any setting because it only requires yourself. Using your body weight can provide resistance and build strength. Here are a few bodyweight exercises to perform.

     

    Lunges: To perform a lunge, first step forward with one foot while your knee is over your ankle. Then lower yourself until your thigh is parallel to the ground and your back knee is hovering over the floor. Lastly, push up and repeat.

    Having trouble visualizing this movement? Watch this video.

     

    Burpees: To perform a burpee, start in a standing position. Then lower yourself to the ground placing your hands on the ground and your legs back into a push-up position. You will then do a push-up, step your feet back in and go back into the neutral position. While going through these motions you will add a jump.

    Having trouble visualizing this movement? Watch this video.

     

    Bicycle crunches: To perform a bicycle crunch, first lie on your back. Then place your heads behind your head and lift your legs with a bent. You’ll then want to bring your right elbow to your left knee and switch sides. You’ll repeat these movements going back and forth.

    Having trouble visualizing this movement? Watch this video.

 

  1. Yoga: Yoga is used as a physical and mental exercise. It includes a series of meditation techniques, postures, and breathing exercises. Yoga is meant to improve strength, balance, flexibility, and relaxation. Dallas has several great parks to practice any type of yoga.

     

    Hatha yoga: Hatha yoga is a gentle form that typically focuses on basic breathing techniques and postures.

    Having trouble visualizing this movement? Watch this video.

     

    Restorative yoga: Restorative yoga is a gentle form that focuses on relaxation and stress relief. It involves holding poses for an extended period.

    Having trouble visualizing this movement? Watch this video.

     

    Stair running: Dallas has great outdoor staircases open to the public. Running up and down a flight of stairs is a great way to switch things up for a cardio and lower body workout.

 

There are many other activities you can do outside as well. Swimming, circuit training, hiking, cycling, or even a nice jog are all great ways to get fit mentally and physically in nature. Dallas has many beautiful areas to perform any of these movements, the hard part is picking between them all! 

 

Are you wanting to strengthen your body and so much more? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar


When it comes to hitting health goals, many people lean into fad diets and pills when they don’t realize that what you eat is key to hitting those weight loss goals. In many ways, food is medicine to the body!

Food is just as important as medicine because it provides the body with the necessary nutrients to function properly and maintain good health. The food we eat contains vitamins, minerals, and other essential nutrients that our bodies need to carry out various physiological processes such as energy production, metabolism, and growth.

A balanced and healthy diet can help prevent and manage various health conditions, such as obesity, diabetes, heart disease, and cancer. Some foods are known to have medicinal properties and can be used to treat or prevent certain diseases.

Moreover, food plays a critical role in our mental health and well-being. Nutrient deficiencies can lead to mood swings, cognitive impairment, and other mental health issues. Conversely, a healthy diet can improve mental clarity and boost mood.

Therefore, food should be viewed as an essential component of healthcare, just like medicine. By choosing a balanced and healthy diet, we can promote good health and prevent the onset of diseases.

 

What are the foods we are talking about?

Not the processed, canned, or boxed ones! Yes, those do have their place; however, it is not in the realm of eating healthy with the purpose of hitting health goals. We need to be focusing on whole foods.

Whole foods are foods that are in their natural, unprocessed state or have undergone minimal processing. These foods include fruits, vegetables, whole grains, nuts, seeds, and legumes. Whole foods are typically nutrient-dense, meaning they provide a high amount of vitamins, minerals, and other nutrients per calorie.

 

Examples of whole foods include:

  • Fresh fruits and vegetables

  • Whole grains such as brown rice, quinoa, and oats

  • Nuts and seeds such as almonds, walnuts, and chia seeds

  • Legumes such as beans, lentils, and chickpeas

  • Fresh, unprocessed meat and poultry

  • Wild-caught fish and seafood

 

Whole foods are an important part of a healthy diet because they provide the nutrients our bodies need without added sugars, unhealthy fats, or other additives that can be found in processed foods. By incorporating more whole foods into our diet, we can improve our overall health and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.

 

Is this for everyone?

Everyone should be striving to eat healthy or find healthy alternatives, but sometimes that doesn’t work out.

Local nutritionist and personal chef, Emily Fiala, says that finding this balance looks different for everyone; however, we should be striving to eat whole foods as often as possible.

 

If you are looking for a more personal workout and nutrition plan, please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar

Starting a fitness journey can be exciting and nerve-wracking all at the same time. Trying to figure out a reasonable diet, how much weight to use, or even who to go to for help can all be stressful, but once you find a routine that fits your goals it can feel so rewarding. There are a few common mistakes to avoid when starting your journey. These mistakes can result in injury, frustration, and even throwing in the fitness towel altogether. Body Renovation is here to help you dodge these mistakes and feel like a champ!

 

Setting unrealistic goals:

Setting unrealistic fitness goals happens quite often. Do you want to lose a large amount of weight within a couple of weeks, increase your bench press by 100 pounds in a month, or do a full split within a week without prior flexibility training? All of these things sound amazing if you ask me, but are they reasonable? Are you setting realistic fitness goals when asking for these things? The answer is no. Being able to set realistic goals for yourself is one of the most important steps when starting an exercise journey. If you set unrealistic expectations it may cause disappointment and injury. If you set realistic goals it can help you make a steady change toward your desired outcome and avoid setbacks. To help set a more realistic plan make sure they are specific, measurable, achievable, relevant, and time-bound. It also helps to break down certain goals into smaller ones first!

 

Skipping warm-up and cool-down:

Adding a warm-up and cool-down to your workout is essential. These two things are commonly overlooked and underestimated. Your body will appreciate a good stretch a lot more than you think. Your body values a warm-up because it is preparing you for physical activity; while your body values a cool-down because it helps you recover after physical activity. By not using these techniques, you can reduce physical performance and cause muscle stiffness and cramps.

 

Doing too much too soon:

A common mistake people make is wanting to do too much too soon. It can be very exciting in the beginning, almost like you are a kid in a candy shop again. Imagine yourself going around the shop wanting to try all the flavors all at once. Yet, that ended in stomachaches and in the gym, it can end in injury, fatigue, and burnout. It is important to start slow and gradually work your way up over time. 

 

Ignoring rest and recovery:

Overtraining and ignoring rest and recovery days can be harmful to your health. It is all about finding the perfect balance. Participating in this common mistake can lead to injury, fatigue, and decreased performance. Rest and recovery days are important because it gives your body and mind a chance to repair and rebuild themselves. 

 

It’s hard figuring out how to come up with the perfect fitness journey. Yet, that’s the thing it won't be perfect. Although, by avoiding these common mistakes and following along with us at Body Renovation we can not only help you make realistic goals, but achieve them as well! Your fitness lifestyle is a marathon, not a sprint. With proper guidance, patience, and determination, you can make steady progress toward your goals and overall wellness!

 

If you are looking for a personal workout and nutrition plan to help you train not just your body, but your mind, please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar

Raise your hands to the sky and wave them side to side. Now, bend low and touch your toes. Are these song lyrics, a great way to loosen up, or potentially both? The world may never know! Although, in this instance, we want to use this to loosen up (you can sing along too)! Many people tend to neglect their warm-up and cool-down exercises when it comes to physical activities. Yet, your body is at risk of injury by doing so. We want your fitness journey to see progression, not regression! 

Have you ever started a physical activity and felt tightness or stiffness in your muscles? Maybe you have a lack of energy or motivation during your exercise. Without a proper warm-up, these symptoms are very common. Warm-up exercises are not only extremely important for the body but for your mind as well. Warm-up exercises physiologically help prepare your muscles for the next upcoming activity by increasing your respiratory rate, heart rate, and blood flow. Your warm-up does not have to be a long movement, but taking the time to perform one will help reduce the risk of injury and improve your performance.

There are different types of warm-up exercises that you can perform. A few common ones involve stretching, cardio, and mobility exercises. Each one of these warm-up exercises has its benefits and purposes; therefore, choose the one that fits your specific needs. We want to increase flexibility with stretching by moving the muscles and joints through a range of motion. You can perform stretches such as a hamstring stretch or tricep stretch to get your muscles activated. To increase blood flow, heart rate, and energy levels, cardio is the one calling your name. Cycling, jumping jacks, and jogging are all forms of cardio. Mobility exercises are designed to help with your range of motion and flexibility as well. Examples of mobility exercises can be shoulder circles and hip rotations. 

 

What are specific examples of effective warm-up exercises?

  • Hamstring stretch:
    1. To stretch out your hamstrings, first, sit on the floor and place your legs straight out in front of you.

    2. Next, reach towards your toes by leaning forward at the hips.

    3. Begin to hold this stretch for 10-30 seconds.

    4. Repeat this stretch 2-3 times.

Having trouble visualizing this movement? Watch this video.

 

  • Jumping jacks:
    1. To perform a jumping jack, stand straight up with your arms at your sides and feet together.

    2. Next, jump up raising your arms above your head while also spreading your feet out to the sides.

    3. As you are landing, bring your arms back to your sides and your feet together.

    4. Repeat this motion for 30-60 seconds.

Having trouble visualizing this movement? Watch this video.

 

  • Shoulder circles: 
    1. To conduct shoulder circles, start standing up straight with your arms to your sides and your feet shoulder-width apart. 

    2. Next, slowly lift your shoulders towards your ears, then roll them backward in a controlled circular motion.

    3. Resume this motion for 10-15 repetitions and then reverse the direction for another 10-15 reps. 

Having trouble visualizing this movement? Watch this video.

 

Now you can’t get your body excited and activated and just leave it hanging. You have to finish strong and give it a cool down! Cool-down exercises gradually lower your heart rate and blood pressure; as well as, return your body to its pre-exercise state. A cool-down is extremely helpful in preventing post-exercise soreness, and risk of injury, and improves flexibility. A warm-up calls for a cool-down! Let’s get ready to cool down!

There are a variety of different movements you can do to have an effective cool-down. Many warm-up exercises can be used as a cool-down as well. Stretching, yoga, and low-cardio are all great ways to end a workout session. 

 

What are specific examples of effective cool-down exercises?

  • Foam rolling the quadriceps:
    1. To foam roll your quadriceps, you’ll want to lie down on the floor with a foam roller positioned underneath your thigh while keeping your core engaged and supporting yourself with your forearms. 

    2. Start by rolling the foam roller up towards your hips and applying moderate pressure on the front of your thighs.

    3. When you reach your hip, start to slowly roll the roller back down towards your knees.

    4. You’ll repeat this motion for about 30-60 seconds for each leg.

Having trouble visualizing this movement? Watch this video.

 

  • Child’s pose:
    1. Begin this yoga pose on your hands and knees. Place your wrists under your shoulders and your knees under your hips.

    2. Next, exhale and slowly lower your hips back towards your heels and keep your arms extended in front of you.

    3. Now, you'll lower your forehead to the ground and let your chest sink.

    4. Hold this pose for 30-60 seconds.

Having trouble visualizing this movement? Watch this video.

 

  • Slow walking:
    1. Slow walking is all about your mindset. Slowly lift one foot off the ground and begin to shift your weight onto the other foot.

    2. Continue walking slowly and intentionally, and focus on your breath, feet, and the environment around you.

Having trouble visualizing this movement? Watch this video.

 

Incorporating warm-up and cool-down exercises needs to be essential when it comes to your fitness journey. It helps prevent injuries and muscle soreness, and improves your overall performance. Make sure to spend extra time before and after your workout to complete these movements. There is no need to rush through them either. Take your time, listen to your body, and be consistent. You only have one body, let's make sure to appreciate and take care of it!

 

Are you interested in these movements and so much more? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar

Stretching, either you love it or you hate it; however, I am going to make a case for why stretching should not be overlooked or undervalued.

Stretching before and after exercising is an essential component of any workout routine, and it is important to understand the reasons why. Pre-workout stretching helps to prepare your muscles for physical activity, increasing flexibility, reducing the risk of injury, and improving performance. Post-workout stretching helps to cool down your body and gradually return it to its normal state, promoting muscle recovery and reducing muscle soreness. In this way, stretching plays a crucial role in maintaining overall physical health and well-being. This article will explore the importance of stretching both before and after exercising, and provide tips on how to incorporate stretching into your workout routine.

 

Stretching Before Exercising

Warm-up stretches are necessary before exercising because they help to prepare your body for physical activity. When you warm up your muscles, you increase blood flow, heart rate, and body temperature, which helps to reduce the risk of injury and improve your overall performance during the workout. Additionally, warm-up stretches can help to improve your mental focus and readiness for physical activity, which can lead to a more effective workout. Here are some more reasons why you shouldn’t skip the warm-up:

  • Increased flexibility: Stretching helps to increase the flexibility of your muscles, which can help to prevent injuries and improve your range of motion.
  • Improved performance: Stretching before exercise can help to prepare your muscles for the workout, making them more pliable and ready to work.
  • Reduced risk of injury: Stretching before exercise can help to warm up your muscles, increasing blood flow and reducing the risk of injury.
  • Reduced muscle soreness: Stretching after exercise can help to reduce muscle soreness by increasing blood flow to the muscles and aiding in the removal of lactic acid.

Overall, including warm-up stretches in your exercise routine is important for helping to prevent injury, improving performance, and maximizing the benefits of your workout.

 

Here are some stretches that you can do prior to working out:

  • Hamstring stretch: Stand with your feet hip-width apart and your knees slightly bent. Slowly bend forward at the waist, keeping your back straight, until you feel a stretch in the back of your legs.
  • Quadriceps stretch: Stand with your feet hip-width apart and your knees slightly bent. Bring your right foot up toward your buttocks, grasp your ankle with your right hand, and gently pull your foot toward your buttocks until you feel a stretch in the front of your thigh. Repeat with the left leg.
  • Hip flexor stretch: Kneel on your right knee with your left foot in front of you, and place your hands on your left knee. Gently press your hips forward until you feel a stretch in the front of your right hip. Repeat with the left leg.
  • Shoulder stretch: Stand with your feet hip-width apart and your arms at your sides. Bring your right arm across your chest, and use your left hand to gently pull your right arm toward your chest until you feel a stretch in your shoulder. Repeat with the left arm.
  • Chest stretch: Stand with your feet hip-width apart and your arms at your sides. Bring your hands behind your back, clasping them together if possible. Gently pull your shoulder blades together and lift your hands up until you feel a stretch in your chest.

Remember to hold each stretch for at least 15-30 seconds, and to breathe deeply throughout the stretch. It's important to listen to your body and not push yourself too hard, as stretching should feel good and not painful.

 

Stretching After Exercising 

These stretches are also called “cool-down” stretches. They are important because they help to gradually reduce your heart rate, blood pressure, and breathing rate after exercise. They also help to return your muscles to their pre-exercise state, which can help to reduce muscle soreness and stiffness.

 

  • Reduces risk of injury: Cooling down with stretching can help to prevent injury by gradually slowing down the intensity of your workout and allowing your body to return to its normal state.
  • Promotes muscle recovery: Cool-down stretches can help to promote muscle recovery by increasing blood flow to the muscles, which can help to reduce muscle soreness and improve flexibility.
  • Improves flexibility: Cool-down stretches can help to improve your flexibility by increasing blood flow to your muscles and reducing muscle tension.
  • Aids in relaxation: Cool-down stretches can help to calm your mind and promote relaxation after exercise, which can help to reduce stress and anxiety.
  • Improved recovery: Stretching after exercise can help to promote muscle recovery by increasing blood flow and reducing muscle tension.

 

Here are some stretches that you can do after working out:

 

  • Seated hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your back straight.
  • Child's pose: Start on your hands and knees, then sit back onto your heels while stretching your arms forward. Your forehead should be resting on the ground.
  • Figure four stretch: Lie on your back and cross your right ankle over your left knee. Grasp the back of your left thigh and gently pull your leg toward your chest until you feel a stretch in your right hip. Repeat with the left leg.
  • Shoulder stretch: Stand with your feet hip-width apart and your arms at your sides. Bring your right arm across your chest, and use your left hand to gently pull your right arm toward your chest until you feel a stretch in your shoulder. Repeat with the left arm.
  • Standing calf stretch: Stand facing a wall, and place your hands on the wall at shoulder height. Step back with one foot, keeping your heel on the ground, and lean forward until you feel a stretch in your calf. Repeat with the other foot.

Remember to hold each stretch for at least 15-30 seconds, and to breathe deeply throughout the stretch. Cool-down stretches can help to improve flexibility, reduce muscle soreness, and aid in recovery after exercise.

 

So to wrap-up, if you are running late to a workout class and just want to hop in or leave a class before the cool-down, you may think twice before doing so.

 

Looking to establish healthy habits with a personalized workout and nutrition plan? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.

Gravatar

Have you been skipping chest day? Working out your chest may not seem to be a thing to prioritize, but it should be. Your chest houses many vital organs and it is very important to build it up to be strong and healthy. Whether you're looking to build muscle or to improve your posture, understanding the function and anatomy of your chest is vital.

 

What is your chest?

The human chest is a fascinating, but complex part of the human anatomy. It serves many essential functions and is located between the neck and abdomen. One of the most important functions of the chest is that it houses many vital organs such as the heart, lungs, and major blood vessels. It is covered by a layer of skin and muscles and comprised of the ribcage, sternum, and thoracic vertebrae.

 

The main muscles that make up the chest are:

Pectoralis Major: The pectoralis major is a large, fan-shaped muscle that spans the chest and attaches to the humerus bone in the upper arm. It is responsible for several movements of the arm, including flexion, adduction, and internal rotation.

Pectoralis Minor: The pectoralis minor is a smaller, triangular muscle located underneath the pectoralis major. It originates from the ribs and attaches to the scapula bone in the shoulder. The pectoralis minor is involved in stabilizing the scapula and in some movements of the shoulder.

 

Both the pectoralis major and pectoralis minor are important muscles for upper body strength and are commonly targeted in exercises such as push-ups, bench presses, and chest flys.

How can you strengthen your chest?

  • Push-ups: This classic exercise is a great way to build strength in your chest, shoulders, and arms. 
  1. To perform a push-up, start in a plank position with your hands placed shoulder-width apart. 
  2. Lower your body towards the floor by bending your elbows, and then push back up to the starting position.

Having trouble visualizing this movement? Watch this video.

 

  •  Bench press
  1. This exercise involves lying on a bench and lifting a barbell or dumbbell away from your chest. 
  2. It targets the chest muscles, as well as the shoulders and triceps.

Having trouble visualizing this movement? Watch this video.

 

  • Chest fly: This exercise isolates the chest muscles.
    1. This chest fly involves lying on a bench with a dumbbell in each hand and lowering your arms out to the side, then lifting them back up to the starting position. 

Having trouble visualizing this movement? Watch this video.

 

  • Cardiovascular exercise: Engaging in activities such as running, cycling, or swimming can also help strengthen the chest muscles and improve overall cardiovascular health.

 

Remember to start with a proper warm-up and start with a lower intensity, and gradually increase the intensity and duration of the exercise as you become stronger.

 

Why is it important to strengthen your chest?

The chest is an important part of the respiratory and cardiovascular systems, as it helps to protect and support these vital organs and facilitate the exchange of oxygen and carbon dioxide in the body. It also plays a key role in movements such as breathing, coughing, and sneezing. Strengthening your chest muscles can provide a range of benefits for both your physical and mental well-being. It can help improve posture, increase upper body strength, provide better athletic performance, and enhance respiratory function. 

 

If you want to read more of our Body Focus Articles see below:

Are you wanting to strengthen your chest and so much more? Please reach out to Body Renovation Fitness Center. Our experts specialize in personal training and nutrition plans to meet your every goal! Feel free to schedule a free evaluation at our website or give us a call at 214-368-3539.