Fitness Together Brecksville: March 2015

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

What can I put in my kids' Easter baskets besides sugar and chocolate that they will still get excited about?

Justin Traft: So Easter is fast approaching us. As with most holidays-- food is involved once again. what can I give my kids that is still tasty but healthy in their baskets. Instead of the normal candy, maybe try some organic treats like fig fruit bars, organic jelly beans by Annie or even organic chocolate peanut butter eggs or organic chocolate bunnies by Lake Champlain. Also, consider maybe a book of their interest, gift cards to there favorite stores or maybe movie passes for a family fun day!

So many of you may be thinking

Bronson Rotaru: Dollar dollar bills y'all--- inside of eggs, of course! That will always get a kid excited.

Jessie Regula: Easter time can be tricky with all of the chocolate bunnies, Peeps, jelly beans, and other tempting sweets. However, there are still many things you can put into an Easter basket without having to worry about your kids getting a sugar rush and excess calories (and they'll still be excited!). Some healthy snacks that can be included are granola bars, yogurt covered blueberries, dried fruit, trail mix, or popcorn. But an Easter basket doesn't even have to have any snacks in it! Some non-food ideas are coloring books, art supplies, books, games, stuffed animals, or movies, which will last much longer than a pack of Peeps! Hope you have a wonderful, healthy Easter :)

Adam Teplitz: There are plenty of healthy alternatives other than sugar and chocolate that you can fill your Easter basket with. Dried fruit is a healthy option to sweeten the holidays. You can mix and match dried fruits to create your own personalized packs. Choices include dried mangos, figs, cranberries and kiwis. Pretzels are another great option. Whole grain pretzels offer a healthy crunch to the basket. Replacing candy with pretzels means giving the gift of fiber. Bunny shaped graham crackers are another high fiber alternative. Last but not least, a nut mix offers a significant amount of protein to the basket. Popular nut choices include walnuts, almonds, pecans, cashews, hazelnuts and pistachios.

Monika Cotter: To some people---especially kids---Easter means a chocolate bunny, or some other special treat that only comes around once per year. That can be very exciting for them, but there are many other options that you can put in a child’s Easter basket to get them excited and not so hopped up on sugar. When I put my daughter’s basket together I like to put warm weather toys in it. Side walk chalk, jump rope, lawn games and of course everyone’s favorite…bubbles! She is usually more excited to finally get out of the house to play with her new toys then she is about the candy. Some other good options are stickers, puzzles, games, hair accessories and even pencils. I hope everyone enjoys your weekend and has a safe, healthy and happy Easter!

Steven Madden: With Easter coming this weekend, it's time to stock up on Reece's Peanut Butter Eggs. Of course, you may also be looking for something that isn't sugar and junk. I always remember the year I received an Animaniacs! T-shirt in my basket. And while I personally never received one, I have friends who got a movie in with their Peanut Butter Eggs as well. You could add summer toys like Frisbees, a good yellow or orange one won't clash with the Reece's package. A little thinking outside the box can lead to a lot of non-junk options. Also, since you already bought them, but are no longer planning on giving them to your kids, I will dispose of any unwanted Reece's Peanut Butter Eggs for you.

Trainer Tuesdays

Studies vary, so in your opinion and experience as a personal trainer, when is the best time to STRETCH?

Justin Traft: So everyone ask when is the right time to stretch? There are so many different opinions

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Fitness Together Brecksville Personal Trainer Lisa Clark Stretches Bronson Rotaru

out there from Medical doctors to trainers on when is the right time. In my opinion I always have clients do a mild quick warm up just to get the body ready for exercise. Then, when we are done doing the workout for the day I usually ask if the client would like to stretch out. Stretching can help improve flexibility, and range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. When you work out, lactic acid builds up in your muscles. This often leads to muscle soreness and fatigue. Stretching after a workout helps to reduce muscle fatigue. When you stretch after a workout, your muscles are warm and you benefit from increased blood circulation.Stretching will help your muscles to recover faster from a tough workout. So always think twice before ending your workouts without some sort of stretching.

Bronson Rotaru: It is best to stretch your muscles after your workout when you are training with weights. I have always been told you don't want to stretch during sets. I personally stretch after I run too as opposed to before a run.

Jessie Regula: In my opinion, the best time to stretch is after a workout. I like stretching after I workout, because my muscles are already warmed up, which allows me to go into a deeper stretch. Also, I think it's a great way to help cool down and increase flexibility! There's not enough evidence to prove it, but I swear that I am not as sore the next day when I stretch afterwards! Whether you prefer stretching before or after a workout, make sure you are stretching! It is just as important to work on training your flexibility!

Adam Teplitz: There's no arguing that stretching can be extremely beneficial for you. However, there

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Fitness Together Brecksville Personal Trainer Sean Sullivan Leading a Stretching Workshop

continues to be debate on when the best time to stretch is. The general consensus is that stretching is best saved for after your workout and I agree. Stretching before exercise has never been proven to prevent muscle injury, curb muscle soreness, or improve your performance. There are two main types of stretches: static and dynamic. Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is a static stretch. A dynamic stretch moves a muscle group fluidly through an entire range of motion. Static stretching before exercise can actually weaken your performance. The most likely reason is that it tires out the muscles. It's best to warm up by doing dynamic stretches that are similar to your workout. A good warm up before a run would consist of a brisk walk, walking lunges, leg swings, high knees and butt kickers. Post workout is the perfect time to incorporate the static stretches. You're more flexible after exercise due to the increased circulation to the muscles and joints. You should only stretch a muscle when it's warm. Post workout is when you'll get the most benefit from static stretches.

Monika Cotter: Everyone has a different opinion about everything these days so you have to find what works best for your body and lifestyle. For me, the best time to stretch is after my workout or at night when I’m watching t.v. Every workout that I do (besides yoga) I like to finish with some light stretching. Just a few minutes to get the heartrate down and stretch the muscles that I used; but at least 5 night per week when I am sitting on the couch vegging out to a television program, I like to get on the floor and stretch some more. Not only does this slightly speed up my metabolism at the end of the evening, but it gives me a chance to practice new poses, different stretches and increase my flexibility which in turn helps me with every other avenue of fitness that I enjoy. Give it a try one day. You might enjoy it---especially when you notice it helping you in your workouts and in your everyday tasks.

Lisa Clark: Stretching is a great way to keep your muscles more limber and help prevent injuries. In my opinion the best time to stretch is after you have warmed up your muscles either after a workout or after some warmup exercises. Warming up increases blood flow, which increases the temperature in the muscle, which makes the fibers more elastic like a rubber band. Holding a static stretch for approx 30-60 seconds for each stretch will help lengthen the muscle and improve flexibility. No matter who you are, you can benefit from stretching. If you lift weights you should spot stretch between lifts to elongate muscles, prevent soreness and injury and improve circulation. After a workout the most effective way to stretch is to begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back. Then work up to upper back, chest, shoulders, biceps and triceps. Be sure to begin each stretch with a deep inhale and exhale as you stretch the muscle. Continue to take deep breaths during the whole stretch and never stretch to the point of pain.

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Sean's dog Lilly at the Brecksville Dog Jog 2014

Sean Sullivan: Flexibility and elasticity of the muscles was certainly important as a world champion Irish dancer; however, my primary source of stretching knowledge may come as a surprise. Sure, I have read books, watched videos, studied yoga. I have gone to workshops with fitness industry gurus. I have practiced flexibility techniques from TRX, Foam Roller, BOSU and many other great inventions and contraptions. With all that said, it never ceases to amaze me of the natural instincts of my dog. She literally pauses and takes a minute to stretch every single time she gets up off of the floor, the couch or the bed. That's what I try to do. Of course I stretch after a good workout or before and after I go on a run. But I also stretch when I stand up after being seated for any length of time. Even if it's simply to reach my arms up into the air or just to bend over and touch my toes. I guess that's why one of the most famous yoga poses is known as "Downward Facing Dog."

Tuesday, March 31, 2015

Trainer Tuesdays: What can I put in my kids' Easter Baskets besides sugar and chocolate that they will still get excited about?

Tuesday, March 24, 2015

Trainer Tuesdays: Studies vary, so in your opinion and experience as a personal trainer, when is the best time to STRETCH?