Fearless Fitness Update 10/3: Ready, Set, STRETCH!

1.) Caroline Jordan Fitness Schedule and Special Events October 3- 9.

Monday 10/4: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 10/5: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Yoga Flow Club One Citigroup

Wednesday 10/6: 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 10/7: 12:30pm Cycling EQUINOX

*** Thursday SPECIAL EVENT: 6pm Run Club with lululemon athletica Grant Avenue. Meet at the store at 6pm for a fun (colorful!) run club. ALL levels of runners (or walkers) are welcome to enjoy a complimentary 3 or 6 mile group workout. I led the warm up last week and it was a BLAST. The group is warm, welcoming, and wonderful – trust me, this event is not to be missed!

Friday 10/8: 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 10/9: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

FALL OUTDOOR TRAINING DISCOUNT! Receive $10 dollars off your personal training session for all outdoor workouts. For interest in individual, group, or corporate Personal Training Sessions – Contact Me for details.

For  other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Tip Of the Week: STRETCH your way to fitness!

You pound out a few miles on the treadmill…. sweat through an intense strength session…..or put in some time on the spin bike. Nothing to do now but hit the shower…. right? WRONG! How often do you enjoy a challenging workout but leave the post sweat session stretch out? Stretching is one of the most undervalued components of fitness – yet one of the most important. MAKE TIME to stretch and uncover amazing fitness benefits. Here are Caroline’s top TEN reasons to incorporate stretching into your fitness regimen:

  1. Stretching decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion which may also slow the degeneration of the joints.
  2. Flexibility training may reduce your risk of injury. A flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.
  3. Stretching helps relieve post-exercise aches and pains. After a hard workout, stretching the muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains.
  4. Flexibility training improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.
  5. Stretching helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed.
  6. It can help reduce muscular tension and enhance muscular relaxation. Stretching allows the muscles to relax. Habitually tense muscles tend to cut off their own circulation resulting in a lack of oxygen and essential nutrients.
  7. Stretching improves mechanical efficiency and overall functional performance. Since a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
  8. Pre-workout stretching prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.
  9. Stretching promotes circulation. Stretching increases blood supply to the muscles and joints which allows for greater nutrient transportation and improves the circulation of blood through the entire body.
  10. Stretching decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.

3. Fearless Fitness Challenge of the Week: Get Ready, set, STRETCH!

This week I’d like to challenge you to stretch TEN MINUTES a day. That’s a total of an hour and ten minuets of stretching this week…. think you can handle it? You can stretch anytime, anywhere — in your home, at work or when you’re traveling. Here are some stretching essentials to get you started:

  • Target major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders.  Stretch the muscles and joints that you routinely use at work or play.
  • Warm up first. You may hurt yourself if you stretch cold muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
  • Pace yourself. It takes time to lengthen tissues safely. Hold each stretch for about 30 seconds, then repeat on the other side. Do each stretch three or four times.
  • Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
  • Focus on a pain-free stretch. Expect to feel tension while you’re stretching. If it hurts, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.
  • Relax and BREATHE freely. Make sure not to hold your breath while you’re stretching.

Still need some extra help? Check out my online stretching video HERE . You can download it and take it with you ANYWHERE! Enjoy!

Thanks again for being an amazing fearless fitness family. As Always, if you have any questions or feedback feel free to email me. Share the love and pass this newsletter along to your friends and family – INSPIRE them to be “fearlessly fit” with you!

See you in class this week – cant wait to work it out with you!

Caroline

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