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!!

I'M SO SORE I CAN BARELY MOVE!!

Many of you are probably very sore today. And for good reason: there hasn't been much movement in your life over the past 2 weesks, 2 months or 2 years. No matter how long it has been, if there is a significant time gap between exercise or even full range movement, you're going to be sore.

And then there I am to add some external resistance and intervals to the mix.

Yeah... I get it. You're probably REALLY sore.

But soreness is simply caused by your muscles being used in a new range of motion. You see ECCENTRIC exercises, such as lowering yourself into a squat, pushup or rolling out on the stability ball rollout that we did yesterday, is what causes that delayed onset muscle soreness (DOMS).

So how can you reduce the soreness and make it disappear quicker? Here is what you need to do in order of importance.

1. Stretch/Massage - Stretching and light exercise (walking up stairs, body weight squats, wall stretches) help to get blood flowing into the muscles. Blood will help to remove the metabolic waste that was produced as you forced the muscles to "let go." Massage, even self massage on a foam roller will help to increase blood flow to the area bringing nutrients and oxygen, while removing the waste. So if you're moving and all of a sudden you are reminded of me, you should probably move like that some more to help ease the soreness.
   
2. Eat Better food - You are what you eat; especially at a time when your body is rebuilding.High nutrient foods such as vegetables, fruit, and lean meats will provide the building blocks to restore your muscle quicker. Research and practical experience support this. Look at it this way, who would you rather look like: the average McDonald's customer, or the "average" person who eats whole foods such as fruit and veggies?YOU ARE WHAT YOU EAT.
   
3. Drink lots of water - Water is required to help transport the vitamins, minerals and nutrients into your muscle cells. More water = increased uptake of the good stuff you are putting in your body from step 2. Increase your water intake by 1/2 to 1 liter.

Recovery won't occur in 5 minutes, but there are things you can do to speed it up AND make it more effective. The choice is yours.

Stretch - Eat right - Drink water.