by Fitness Contributor | Nov 20, 2015 | Fitness, Home, News |
How to stretch at LA Fitness.
Pigeon Stretch
This stretch is designed to release tension in your gluteal and hip muscles.
Begin on all fours (in a table position) and bring one knee into your body, keeping it bent while your other leg is outstretched behind you. The outer side of your front leg should be facing the ground. Keep your hands on the floor on either side of your front knee. Then, turn your front foot so that the top of it is facing the floor and in line with your opposite hip. Sink into your hips while keeping them square to the floor. Walk your hands out in front of you to stretch your back and relax into the stretch.
Advanced Variation: If you can, bring your upper-body down all the way to the floor. This variation is called the sleeping pigeon stretch, and while it may be a bit tougher, it can be additionally advantageous because it is a deeper stretch.
Top Tips
- Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
- If you are uncomfortable turning your foot so that the top of it is towards the floor, you can move your foot back toward your groin.
- It is important to keep your shoulders square in front of you and then to the ground once you get into that sleeping pigeon pose.
- Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.
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by Fitness Contributor | Nov 19, 2015 | Fitness, Home, News, Workouts |
Weeks 3 & 4
The sun is starting to set earlier and Thanksgiving is just around the corner — which can only mean one thing — fall is in full swing. This also means it’s time to get your fitness into full swing with the next workout in The A+ Autumn series!
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by Fitness Contributor | Nov 12, 2015 | Fitness, Home, News
How to stretch at LA Fitness.
Standing Quadriceps Stretch
This stretch is designed to help release tension in the front part of your thigh, or quadriceps.
Stand and place your hands against a wall, or another surface equally stable for balance. Start by grabbing the ankle of your opposite leg with your other hand and pulling your heel forward towards your butt. Then, switch legs and repeat the stretch on the other side.
Top Tips
- Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
- The more you pull forward with your leg and hips against the resistance of your hand on your ankle, the more you will feel the stretch.
- It is important to keep your upper body up straight, with good posture, not allowing yourself to lean forward.
- Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.
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by Fitness Contributor | Nov 11, 2015 | Fitness, Home, Nutrition, Workouts
How to stretch at LA Fitness.
Wall Calf Stretch
This stretch is designed to help release tension built up in your calves.
Stand facing the wall, a bit less than arms-length away, in case you need to use the wall for stability. Start by stepping forward with one leg, while keeping the other leg back and extended with your heel and foot flat on the floor. Bend your front knee and press down through the back of your heel. Then, switch legs and repeat the stretch on the other side.
Top Tips
- Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
- Keep your feet parallel with your toes pointing forward at all times throughout the stretch.
- Focus on lengthening your calf muscle by keeping your back heel flat on the ground.
- Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.
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Interested in Joining LA Fitness, sign up ONLINE today? CLICK HERE for membership information!
by Fitness Contributor | Nov 9, 2015 | Ask Our Dietitian, Home, Nutrition, Workouts |
Debbie J., MS, RD contributed this article –
Soda has been around in one form or another for almost 200 years. First developed as a medicine but later enjoyed as a beverage, soda is one of the all-time favorite drinks of Americans that can now be found in over 30 flavors. One 12-ounce serving of regular soda contains about 150 calories and 10 teaspoons of sugar (37 grams). Unlike some other soft drinks (such as lemonade), soda is carbonated. With home carbonation systems, concocting your own sodas on demand may seem like an appealing option. However, have you ever wondered what’s really in that refreshing glass of fizz?
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