After Training Stretches

Stretches for the Upper Body

As with all the stretches, you should aim to hold a stretch for about 20 to 30 seconds before releasing. Remember to breathe.

Neck Stretch
The neck stretch should be done before exercise but could also be done every day, especially if you work at a desk and computer all day:

• Gently drop your chin, moving your head forwards in a nod
• Reverse the movement
• Then nod the head gently from side to side

Shoulder Stretch
It is important to warm up the shoulders if you are lifting, pushing or pulling anything in a workout:

• Stretch out your right arm and sweep it to the left
• Use your other arm to pull the right shoulder gently forwards towards the left
• Do the same with the left arm
• Now slowly rotate the shoulders backwards, raising your shoulders up towards the ears and then down as far as possible
• Reverse direction

Shoulder and Tricep Stretch
This stretches two muscles at the same time. It stretches the posterior deltoid muscle (back head of shoulder), and the triceps muscles (back of the arm) together:

• Lift up your right arm but keep the biceps close to the side of your head
• Gently bend the right arm until your hand is comfortably touching the back of the neck
• Using your left hand, hold the elbow of your right arm and gently pull the elbow backwards, towards your head
• Do the same with the left arm

Chest Stretch
This stretch can help warm up most of the upper body in one. Use this stretch as part of a warm up routine rather than trying to increase flexibility. Start off with the hands closer to the buttocks, as it becomes easier over the weeks you can slowly try to move the hands up a little at a time:

• Start in a seated or standing position
• Using both hands reach around to your back until the hands meet in the middle
• Grasp both hands together by interlocking the fingers, with the elbows unlocked
• Slowly push the shoulders back and straighten the arms until the elbows lock out

Cobra Stretch
This is a stretch for the front of the torso and the stomach. It will also help to loosen up the lower back as well:

• Start by lying face down flat on the floor with your feet together
• Position your hands to the sides about shoulder level
• Gently push your upper body off the floor a few inches at a time
• Keep the stomach and back muscles relaxed, looking up at all times
• The legs should remain on the floor, whilst your back should arch slight

Upper Back Stretch
This helps to loosen the shoulder joint as well as the wrists. It is good when training the back muscles such as a rowing movement. You can stand or sit to do this stretch:

• Start by interlacing your fingers
• Then turn the palms upward above your head as you slowly straighten your arms

It may be easier to arch the lower back slightly as the arms become nearly straight.

Lower Back Stretch
This is a stretch for the lower back but it helps stretch all the other back muscles and the spine. It helps to prevent strain to the lower back and aids circulation:

• Sit on a strong, secure chair
• Lift your arms up in front of you
• Slowly bend down, curling your back
• You should reach for your feet

Stretches for the Lower Body

As with all the stretches, you should aim to hold a stretch for about 20 to 30 seconds before releasing. Remember to breathe.

Hip Flex Stretch
This is a very good stretch for the hip joints if you wish to perform squats in a workout:

• Start by standing upright
• Take a long, single stride with your right leg
• Slowly lower your upper body by bending your right leg
• The weight should be on your right leg
• Place your hands on your right knee whilst bend your right leg
• The left leg should be stretched out straight behind
• Switch legs

If you have any problems with your knees or knee joints, do not attempt this stretch.

Groin Stretch
This is an easy stretch to do for warming up the groin area before any weight loss exercise. It is important to warm up this area as any injury to the groin can be painful:
Sit on the ground

• Draw your feet in towards your body, causing your knees to bend outwards
• Depending on your flexibility, your knees may be high up in the air or fairly close to the ground
• Hold onto your ankles and rest your elbows on the inside of your knees/ thighs
• Gently use your elbows to press your knees towards the ground

Hamstring Stretch
This stretch targets the hamstring muscles which are located at the back of the thighs. It is important if you intend to run as exercise:

• Lie on the ground with your knees bent, your feet together and flat on the floor
• Lift up your right leg, perpendicular to the floor
• Use both hands to grab the thigh to support the leg
• Try to straighten the leg, slowly locking the knee joint
• Slowly pull the leg further towards your head
• Switch legs

Thigh (Quadriceps) Stretch
This stretch helps loosen up the knee joint and is often used to help people with knee problems:

• Stand near a wall or secure structure for support
• Steady yourself with the right hand against the wall or structure
• Lift the right foot behind your back and grab it with the left hand
• Stand straight with the thighs vertical and gently push the foot further towards the lower back towards the buttocks
• Swap sides

Calf Muscles Stretch
The basic calf stretch is ideal for loosening up the lower legs ready for a run or walk:

• Stand a little bit more than arms lengths distance away, facing a wall
• Legs should be hip width apart, feet pointing forwards towards the wall
• Lean in towards the wall with your arms outstretch
• Begin to lower your heels towards to ground
• If you require more stretch you can start to bend your arms slightly, keeping your feet on the ground

If you need more support, you can do one leg at a time by keeping one foot in front and the other stretched out behind, to keep you balanced.

Buttock Stretch
This stretch loosens the buttocks, lower back muscles and hamstrings. Try to relax all leg and back muscles and this stretch will feel easier:

• Lie down on your back
• Gently pull your left leg towards your chest
• Keep the right leg straight
• Grasp your hands together and hold the knee
• Repeat for the right leg

SOC - Eating Plan

EATING PLAN

The important thing to remember in anything you eat is that you need to control your insulin levels.

Insulin is released into the blood stream when sugars, simple and complex carbohydrates, are ingested.

Think of a ball of knitting wool being slowly unwound that is how complex carbs get digested.  As a result, the release of insulin into the blood stream is moderate and slow, hence the term LOW GI. Simple Carbs and sugars are released a lot quicker into the system; it is like comparing a 100m sprinter to a marathon runner. All carbs are essentially broken down into sugar called glycogen which is stored in the muscles, liver (reserves) and the left over is turned into fats. This is where insulin plays the all important role, being released by the pancreas it mops up the sugar in the blood and transports it to your cells for energy; hence people who are insulin resistant are unable to process the sugar in their blood safely.

Another interesting point to note is your glycemic load GL vs. Your glycemic index GI. GL is far more accurate than GI. Simply take your GI index, divide that by 100 and multiply it by the carbohydrate content of the portion of food you are consuming. This will give you a far more accurate reading of how your blood sugar spikes will be affected.

So it is all about controlling your insulin levels, let us say that at 1015 your blood sugar level is 6 (for argument sake) and you feel normal and alright, you walk past the canteen and decide to buy and consume a liqui fruit, I mean it’s healthy right, what could be wrong? Once you have ingested your drink, which is in fact high in sugars, it will release a nice explosion of insulin into your blood stream, mopping up all that sugar. In fact insulin does such an eager job that it leaves your blood sugar levels one count lower than it was before (CRASH!) you feel tired and hungry all of a sudden. This is the case with sugars and simple carbs. Insulin also encourages your body to store fat as opposed to your body using up its natural resources after glycogen stores have been depleted. Those natural stores being lipids i.e. fats.

Carrot juice is an excellent source of natural source of vitamins and anti oxidants, however due to the high concentration of Vitamin A it can place strain on your liver. It is healthy to take in moderation, not more than two carrots per serving and preferably mixed with celery or another green. It is best consumed after a healthy light breakfast such as rolled oats, poached eggs or muesli and yoghurt.

My favorite vice is coffee. There are far too many studies supporting coffee in training and weight loss, due to the body being able to endure longer and tap into its fat stores more readily. There are also neurological benefits, as anyone who has had an espresso knows. However, your body does build up a resistance to caffeine which causes insulin resistance over a long period. So, with regards to coffee, try to keep it down to two cups a day after a meal.

There is a lot more to be said for nutrition, but for now:

PROTEIN

CARBOHYDRATES

FATS

FIBRE

WATER

In the right amounts, at the right times of the day, will ensure a healthier happier you!

BREAKFAST OPTIONS

·         Rolled Oats

·         Boiled eggs, Poached eggs(no more than 2 a day)

·         Muesli (low GI) with a seed and nut mix

·         Plain Low Fat Yoghurt

·         Toast - low GI or rye bread from Woollies

·         Pro-Vita

·         Haddock

·         Any fruit juice, mixed 1 part to 4 with water

·         Invisible fibre (Solal) to be eaten with any fruit consumed

·         Seed and nut mix

·         Most of the boxed cereals are not sufficient in their nutrients to supply your daily intake

·         Milk  (low fat)

·         Carrot Juice- after a meal

·         Baked Beans

SNACK OPTIONS

·         Low carb protein shake

·         Pro-Vita with cream cheese or peanut butter (Yellow Lid, Black Cat)

·         Tuna in brine

·         Banana

·         Boiled egg (1)

·         One fruit

·         Yoghurt

·         Avocado

·         Olives & Feta Cheese

LUNCH OPTIONS

·         Chicken Salad

·         Steamed veggies

·         Tuna salad

·         Fish

·         Avocado

·         Rye Bread/Toast

·         Basmati – White Rice

·         100g portion of lean Red Meat

·         Baked Beans

·         Lentils

·         Cherry Tomatoes

·         Cucumber Slices

·         Carrots

·         Red Onions

·         Baby Marrow

·         Broccoli

·         Grilled Butternut

·         Pasta Salad

DINNER OPTIONS

·         150 – 200g Lean Red Meat

·         Skinless Chicken

·         Fish – Grilled

·         Grilled butternut

·         Green Veg (small fist-size portion)

·         Red Onion

·         Cherry Tomatoes

·         Baby Potatoes – Boiled or Baked

·         White Basmati Rice (small fist-size portion)

After dinner – 100g portion of freshly sliced pineapple, as it aids with protein breakdown and digestion. Try to eat by 1700. If you have to eat after 1900, keep to soup.

Note:
When cooking with oil, Palm Oil is preferable. For salads use Olive Oil & Balsamic Vinegar.
For sugar substitute use Xylitol or Stevia and for salt use a salt substitute.
You are allowed one cheat-day per week.

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