How to draw attention to yourself at work...

Most people don't like drawing attention to themselves at work. There is just something about the majority of eyes in a room being drawn to you for doing something awkward, according to them. Most people don't like drawing attention to themselves at work. There is just something about the majority of eyes in a room being drawn to you for doing something awkward, according to them.

But stretching may just well be worth the awkward glances. Stretching helps in so many ways that foregoing stretching simply because others might think its weird is flat out foolishness!

Stretching increases blood flow to our muscles, awakens our nervous system, helps decrease stress, and helps improve circulation which can improve alertness and mental acuity. Maintaining quality range of motion in joints and elasticity in muscles helps to prevent overuse injuries as well!

And if you've been coming to the Hi-5 FitCamp for any period of time, then stretching will also help alleviate the soreness you've acquired.

So here are 3 MUST DO stretches you can do while sitting in your office chair.

1. Seated Hamstring/Calf stretch: Sitting on the front half of your chair with your feet flat on the ground. Extend one foot out in front so the knee is almost straight. Keeping your back flat, reach out to that toe with the opposite hand until a moderate stretch is felt in the hamstring. Keep the toe pulled back to feel the stretch in your calves. Hold for 10 seconds and repeat 3 times on each side.
2. Seated Glute/IT Band stretch: Sitting on the front half of your chair, place your right ankle up on your left knee. Place your left hand on your right ankle and your right hand on your right knee. With a flat back, begin to lean forward at the hips. You should feel this stretch in your right hip. Hold for 10 seconds and repeat 3 times on each side.
3. Upper Back/Levator Scapulae stretch: Sitting upright, bring your right hand up over your head and place it in the middle of your upper back. Keep looking straight forward with your chin pulled in. Tip your head away from the elbow that is up (tip to the left). You should feel a stretch in your upper back. Then while tipping your head to the left, turn your head to the left so your chin is near your left shoulder. You should feel this stretch in your neck. Both are areas that are chronically tight on people. Do this for 5 seconds in each position, 3 times on each side as often as you'd like.

Its pretty simple. 4 minutes of stretching that can have some of the most profound effects on your physical health!!

By the way, if you like this post, click the Facebook link at the top and become a fan of the Hi-5 FitCamp!!

Are you an Outlaw??

Outlaw lifting

Their is a wave of the future and it's called "Functional Training." Functional training involves using exercises that transfer to activities of daily living and use body systems that are common to everyday activity. Some of the basic tools of "functional" training are balance devices such as foam pads and BOSU balls, resistance bands and stability balls.

But sometimes, you just need to lift heavy. But these days it seems every trainer on the block is focused more on "functional exercises" rather than simply getting stronger. I don't say getting stronger at the cost of poor form, but many people are afraid of basic lifting simply because they think it causes injury. But instead what happens is that our bodies are so de-tuned and dysfunctional that we physically CAN'T do the lifts without getting hurt. So it's not that the exercisee themselves are bad, but that we are so out of shape, that in its current state of fitness, most human bodies can't HANDLE the work.

Now because of this, many exercises have been deemed unsafe and have been thrown into the scrap yard of exercises. And these used to be THE basis of exercise!! Think about it: squats, dips, overhead presses...people SHOULD be able to do these...but they are so out of shape that they can't. So the next time an injury occurs, think about the user before we blame the exercise.

In the Hi-5 FitCamp, we blend functional exercise and "outlaw" exercises. Why just this morning we did functional exercises such as slideboard hamstring curls and cable lifts, but also did a few "outlaw" exercises such as front squats and bench press. Just wait until tomorrow when we do... (GASP) HANG CLEAN + OVERHEAD PRESS!!!

Here is a quick video that I think you guys will like about an "OUTLAW" and his exercises...

And don't forget to find us on Facebook and become a fan!!

Eating to live, or living to eat?

As a culture, we eat for a variety of reasons. We eat when we are bored, when we are busy, when we are depressed, when we are happy, when we are celebrating and when we are mourning. Our culture seems to center around food. This is causing us to be overweight, over-fat, under-muscled and flat out dragging tail.

So what are these reasons and what can you do about it? First off, reflect on why you are eating. One of the most disastrous things we do as a country relates to our inactivity: WE EAT BECAUSE WE ARE BORED. Which in turn makes us lethargic, unmotivated and less likely to move. And in return eat even more. It is a vicious cycle.

There are two ways of looking at food and life. Ask yourself this question and be as honest as you can be: Do I eat to live, or do I live to eat? Enjoying the food you eat is certainly not a bad thing. But can you control how much of it you eat/drink?

Just some food for thought.

Remember, we start a new round of our Hi-5 FitCamp on Monday Aug. 31 so be there and bring a friend. For more information visit our website www.pairmarotta.com/fitness or email me, Aaron@pairmarotta.com

See you on Monday!

The First Rule of Fight Club...

"Don't talk about Fight Club!" was the first AND second rule of Fight Club. Fortunately, we aren't Fight Club. So ignore those rules and actually DO THE OPPOSITE!! Tell everyone you can!

We will be going outside twice per week starting this next time around, which is always so much fun. Its hard work, but it's fun. The open air early in the morning just does something to invigorate you. A nice cool breeze with the sun rising as you head back to our launching pad (the area of grass where we do warm-ups).

I wanted to let you all know how much I appreciate your referrals, as well as all the great things you say about our class. Because it really is unlike any other program in town in content and design.

So to thank you, anybody who brings in a new person this next time around will get the cost of the next round reduced by %50!! I hope to see some new faces. If not, you know I still enjoy waking up and ending the day with you guys who are here so consistently.

Thanks!!