When to Stretch: Before or After Exercise?

Reprinted from "DotsoFit Health and Fitness" with permission from the author  Buy the Book

While most agree that it is good to stretch afterathletic activity, there has always been some disagreement over whether it is necessaryor even beneficial to stretch beforehand. Now, new research shows that stretching before activity may not only be unnecessary, but it may actually do more harm than good under certain circumstances. Research has shown that static stretching may reduce both muscle strength and performance, even putting the athlete at risk for injury. Static stretching is defined as passively taking a muscle to the point of tension and holding the stretch for at least 30 seconds.³

Static stretching causes a reduction in muscle strength that can last up to two hours, leading most researchers to recommend againststatic stretching prior to activities requiring high levels of strength and power.^4,5,6,7 The official position of the National Academy of Sports Medicine⁸ (NASM) is that pre-activity stretching should be limited to active-isolated and dynamic stretches unless muscular imbalances are present that may impede proper movement and limit the range of motion. In these cases, NASM recommends static stretching to address only the muscular imbalances, followed up with active-isolated and dynamic stretching after the muscular imbalances have been cured. Active-isolated stretching involves using agonists (prime mover muscles) and synergists (“helping” muscles) to move a limb through the full range of motion while their functional antagonist (opposing muscle) is being stretched.⁹ Dynamic stretching is active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.¹⁰

Static stretching before athletic activity has been shown to decrease balance, reaction times, movement times, and jump height leading researchers to conclude that static stretching beforeactivity decreases performance. However, research also shows that a regular program of stretching improves athletic performance. It is important to make the distinction—it is the acute effect of static stretching beforeathletic activity that decreases performance. Chronic stretching (i.e., a flexibility program) should be part of an integrated performance enhancement training program^11,12 that includes balance, core, plyometric, resistance, cardiorespiratory, and speed, agility, and quickness training.

Copyright © 2012, DotsoFit, LLC Buy the Book

References
3. Hrysomallis, Con. “Relationship Between Balance Ability, Training and Sports Injury Risk.” Sports Medicine 37.6 (2007): 547-56. 

4. Mckeon, Patrick O., Christopher D. Ingersoll, D. Casey Kerrigan, Ethan Saliba, Bradford C. Bennett, and Jay Hertel. “Balance Training Improves Function and Postural Control in Those with Chronic Ankle Instability.” Medicine & Science in Sports & Exercise 40.10 (2008): 1810-819.

5. Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Baltimore, MD: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012. 

6. Ibid.

7. Carter, Jacqueline M., William C. Beam, Shari G. McMahan, Michelle L. Barr, and Lee E. Brown. “The Effects of Stability Ball Training on Spinal Stability in Sedentary Individuals.” The Journal of Strength and Conditioning Research 20.2 (2006): 429.

8. Sternlicht, Eric, Stuart Rugg, Larissa L. Fujii, Keri F. Tomomitsu, and Matt M. Seki. “Electromyographic Comparison of a Stability Ball Crunch with a Traditional Crunch.” The Journal of Strength and Conditioning Research 21.2 (2007): 506.

9. Stanton, Robert, Peter R. Reaburn, and Brendan Humphries. “The Effect of Short-Term Swiss Ball Training on Core Stability and Running Economy.” The Journal of Strength and Conditioning Research 18.3 (2004): 522–528.

10. Marshall, Paul W.M., and Bernadette A. Murphy. “Increased Deltoid and Abdominal Muscle Activity during Swiss Ball Bench Press.” The Journal of Strength and Conditioning Research 20.4 (2006): 745-750.

11. Drake, J., S. Fischer, S. Brown, and J. Callaghan. “Do Exercise Balls Provide a Training Advantage for Trunk Extensor Exercises? A Biomechanical Evaluation.” Journal of Manipulative and Physiological Therapeutics 29.5 (2006): 354-62. 

12. Marshall, P., and B. Murphy. “Evaluation of Functional and Neuromuscular Changes After Exercise Rehabilitation for Low Back Pain Using a Swiss Ball: A Pilot Study.” Journal of Manipulative and Physiological Therapeutics 29.7 (2006): 550-60.

New Year’s Steps to a New Smile: Natural Ways to Improve Your Teeth

The New Year is right around the corner and what better New Year’s resolution than to improve the look of your smile? It’s often one of the first things people notice, and it’s undeniably a big influencer in your level of self-confidence. Yet, it’s also undeniable that cosmetic dental procedures are an investment, and purely cosmetic procedures aren’t always a priority moving into the New Year when Christmas bills are still rolling in.

But what if we told you there are ways you can naturally improve your teeth? You heard us right: there are inexpensive ways to make your teeth better and brighter.

Start with the foundation.

Better teeth are made from the inside out. Healthy teeth are stronger and more durable, which means they function better and are more resistant to chips and breaks. To build healthier teeth, consume foods and drinks that have teeth-friendly nutrients in them such as calcium and vitamin C. Milk is an excellent source for tooth-strengthening calcium. Strawberries and oranges, as well as other citrus fruits, are great ways to consume vitamin C, which helps build strong gums to support your smile.

Keep it light.

Pearly whites don’t have to come from dental whitening procedures. Try your best to consume clear liquids whenever possible and minimize your consumption of teeth-staining liquids like coffee and tea. You can also remove lighter surface stains by purchasing toothpaste that has a whitening component. Many drugstores offer multiple options for you to try.

Always protect.

Taking proactive steps to avoid tooth damage is an often overlooked, yet important, part of any oral hygiene regimen. Avoid biting directly into hard food objects, such as apples or corn on the cob. Instead, slice the apples and try to remove the corn from the cob. Small step such as these help eliminate added stress on your teeth. Whenever playing high-intensity sports, don’t forget to wear a mouth guard. Biting on ice or hard candy and grinding teeth are other things that individuals can avoid to help safeguard and improve their teeth’s strength and appearance.

Let 2014 be the year that you make healthy decisions for your teeth. You’ll notice a positive difference in how they look and feel, and chances are that you’ll feel even more self-confident. For more tips and advice on improving your smile, please check out the blog at Patrick Toms DMD.

FFS has a moment with Sha Ragnuath .. the woman behind Sugar Free Kids

I came across Sha via Instagram when I was using the #iqs "I Quit Sugar" hashtag and as you all know I am such a big advocate of Sarah Wilson, see her interview here. I was super impressed with all the recipes Sha was making that I wanted to invite her to our FFS 5 Q&A interview. 

Sha started cooking sugar-free, nutritious and tasty treats for her son after realising how many child-friendly recipes were shockingly full of sugar. Her friend’s children also devoured her healthy food and the recipes were in demand so she started sending photos and recipes of her creations to her “mummy network”. As many more health conscious parents became interested in making easy sugar-free snacks for their kids, she decided to create a website, www.SugarFreeKids.com.au, where she publishes new delicious recipes every week for free.

FFS readers here is the lovely Sha Ragnuath….

1. What fitness activity do you schedule into your daily routine to keep healthy?

Taking a football to the park to kick around with my son is a really easy and fun way for us both to get some fresh air and get moving.

2. Describe your dream meal - what could we expect to find on your plate?

When I went to Bali this year I ate the most delicious and amazingly simple fish dish, I dream of it often. The fish was basted in coconut oil and heaps of garlic then cooked over hot charcoal. It was served with a chili sambal and a gorgeous baby beans and coconut salad.

3. Who’s your go to style icon - who have you always admired for their style, and why?

I love Charlotte York’s wardrobe from Sex and the City, she dresses to suit her lifestyle and character instead of following latest trends. I am likely to overdress, I would wear a lovely dress to the library story time or pretty earrings when I am just heading to the park. I don’t save my favourite clothes and accessories for a special occasion.

4. What’s a childhood habit or mannerism that has followed you into adulthood?

I was taught to read labels on food when I was 9 years old and diagnosed with diabetes. It is such an important skill to have, I’m so pleased it is a natural habit for me to check what exactly I plan to put in my mouth.

5. Name three things you can’t leave the house without and why?

A snack bag of Sugar Free treats for my son and his friends maybe some Sugar Free Muffins, Strawberry Shortcakes or Goji Amaretti biscuits. My iphone, mostly for the camera these days. Two bottles of water because my son doesn't like to share his water with me.

Strawberry shortcake

Thank you so much Sha for making such amazing sugar free recipes for our children and of course us adults. For those that wish to follow Sha she is on Facebook, Instagram and Pinterest.

What's your favourite sugar free recipe?

XxDani 

Prolixus Reviews

Prolixus Overview

There are literally hundreds of male enhancement products being sold today and new ones seem to become available on a daily basis. This makes it very challenging to find a good one that is both effective and free from side effects. The sad truth is that the majority of products are actually not very effective and many contain harmful ingredients like Yohimbe which can cause serious health problems. If you’re in the market for a male enhancement product, you need to research very carefully and check the formulations meticulously. You should also read some feedback on the products you’re considering to have a clear idea of its actual effects on users. To help you find the right product for you, we will be scrutinizing a popular male enhancer being sold online.

What Is Prolixus?

The product we will be scrutinizing is called Prolixus which is among the most popular natural male enhancement supplements on the market. It essentially promises to safely and permanently increase the thickness of the penis. The product claims to use the first tissue stimulating formula in the world which was discovered by three former medical students. The product’s official website states that it increases girth which is more important compared to the length of the penis when it comes to boosting a man’s confidence and satisfying women. However, the product’s official website has been taken down due to unknown reasons so there is very little information on the male enhancement formula.

How Prolixus Works

The formula is said to use the world’s only tissue stimulating formula to increase the thickness of the penis. Before the product’s official website was taken down, it was stated there that the product increases penis girth through a powerful formulation that also offers other sexual benefits. It also claims to increase sexual desire, prevent erectile dysfunction and improve overall sexual health. The main problem is that there are no details provided on the formulation or active ingredients of Prolixus. This means that there is really no way to know if the formula works.

Active Ingredients Used in Its Formulation

Again, the product claims to contain a tissue stimulating formula but the specific active ingredients were not made available on the product’s official website before it was taken down. This is the biggest problem with the natural male enhancement product making us sceptical if it really works.

Advantages of Prolixus

• It is offered with a money back guarantee but since the product’s website was already taken down there is no way to contact the company behind Prolixus.
• It is a natural male enhancement product.
• There are no known serious side effects from taking the supplement.

Disadvantages of Prolixus

• The official Prolixus website was taken down due to unknown reasons.
• There are many complaints from consumers who have tried it saying it isn’t really effective in increasing penis girth.
• Many customers claim it is just an online scam.
• There is little information available on the product and the active ingredients are not provided by the company.
• There is no guarantee that the product is really safe since the formulation is unclear.

Precautions and Safety Warnings

Follow the recommended intake carefully to prevent side effects. If you have any medical condition or are currently on medication, you need to consult your healthcare provider before taking this supplement. Do not use when taking other male enhancement products or erectile dysfunction medication.

Side Effects of Prolixus

The formula is known to cause upset stomach, headaches and nausea according to some people who have tried it. Some individuals also experienced rashes which may be an indication of hypersensitivity to any of the ingredients in the formula.

Is There Any Clinical Trial/Research Done on Prolixus?

Before the Prolixus website was taken down, it was stated there that the formula is clinically proven to be effective and safe. However, no details were provided on the clinical trials done on the product so such claim is unsubstantiated.

Does It Interact with Other Medications?

It is very difficult to say if the formula interacts with other medication because the active ingredients in the natural male enhancement product are unknown. It would be best not to use the formula if you are taking medication of any kind.

Dosage and Costing

The recommended dosage is to take one capsule twice daily preferably in the morning and evening. A month’s supply is sold for $76.99 but discounts are given when three or six month’s supply is ordered.

Customer Reviews

I’ve been hearing a lot of good things about Prolixus so I decided to try it. After using it for more than three weeks, there is still no increase in penis girth. I even perform penis stretching exercises daily to try to augment the effects of the formula. I decided to try getting a refund but it is very difficult since it is hard to contact the company. This is just a scam and I don’t recommend it. – Tony B., Jersey City

I’ve been using this formula for about three weeks already and although there is still no visible increase in the thickness of my penis, my sex drive has improved. I’m pretty happy but I still expect my penis to increase in girth. Otherwise, I’m going to utilize the money back guarantee. For the high price, I need sizeable results. – Mark L., Denver

I read about Prolixus online and it’s a very intriguing product. It claims to increase penis girth which is my main problem. I decided to order a month’s supply and I’ve been taking it for about a month already. I have fuller and longer lasting erections and my penis seems to be wider. However, I’m not sure if it is really working since the girth increase of my penis is not really noticeable. I’m still happy with the product and plan to order another month’s supply to see if it will really make my penis thicker. – Eric E., San Francisco

Final Verdict

After extensively reviewing Prolixus natural male enhancement, it is just an ordinary male enhancer. The main problem with the product is that it is not clinically proven to be effective or safe. Moreover, there is no information available on the formulation of the product making it impossible to determine if it really works. Most feedback and reviews from customers say it isn’t really effective in increasing penis girth. In conclusion, there are many better male enhancement products on the market.

Fitness Transformation Tuesday with Michelle

WOWZA! That's all I can say about this amazing and beautiful girl. It goes to show we all have our ups and downs but there is always a way to overcome our old habits and turn them into new ones.

Michelle tells us how she changed her life for the better!

How old are you and please can you share your health and fitness journey to date? 


I'm 28 years old. I grew up a chubby child but after high school and college I blew up to almost

400lbs. I was a binge eater and ate ALL the time in secret. I would grocery shop for a week and then

cook meal after meal and eat everything I purchased for the week in the span on a few hours. I was

completely out of control and needed to make serious changes. I started by buying my groceries 1 day

at a time. I'd go every morning and only buy what I needed for one day to stop myself from eating

everything. I also started walking to and from work and doing water aerobics. Once the weight started 

coming off I began to add more exercise such as Zumba and the stairs in my city. After a year I had lost

almost 140lbs. I then got sick for several months in a row and started gaining back some of the weight I 

had lost. I gained back close to 40lbs and felt bigger than ever. After months of being sick I had my  

tonsils and adenoids removed, as well as my nasal passages cauterized to help with my breathing. I took 

my before pictures on April 25, 2013 because I had heard that I would likely lose weight from not

being able to eat after the surgery. I quickly lost the 40lbs I had gained back and used it as a push to get

back on track. I started going to the gym twice a day Monday to Friday and once on the weekends as 

well as took up spinning, running outdoors and weight training. I made serious changes to the food I eat

and cut out carbs. As of today I am now 202lbs less than I was 2 years ago and in the 100s for the first 

time in my adult life.

  

What types of foods did you used to eat as a kid and young adult? What's changed since then? 


I was an extremely picky eater as a child and as a young adult. I was given a lot of options and if I didn't like the food something else would be made for me. Most of the time I ate carbs. CARBS all the time. BAD carbs. I ate pizza, Kraft Dinner, Hamburgerhelper, pasta, garlic bread, french fries, chicken fingers, chicken wings etc. If it did not include vegetables and was deep fried or breaded I ate it. Since then I have cut out the bad carbs (personal choice because I was addicted to them) I now mainly eat meat and vegetables, as well as some fruit and very little dairy.

Do you play any sports or what sports do you like watching? 


I do not currently play any sports, but I used to play baseball and plan to get back into it next summer. I'd also like to start participating in more runs. I did a 5k this year and really enjoyed it. I was not able to run the entire time, but I did make it to the finish line and would like to do more where I can actually run the full 5k without taking any breaks.

        

What are your interests, passion and what makes you smile? 


My friends and family make me smile. My interests and passions include the gym and working out. It

has become a VERY large part of my life and I've actually grown to like it. The biggest surprise was 

how much I've begun to enjoy running. I used to hate it and think that if it wasn't involved in a sport 

there was no point whatsoever to run. Now I go outside, the scenery is beautiful, I put my headphones

on and I just run. It's so relaxing and peaceful and one of the few times that I can just shut my mind off 

completely and not think about anything at all.

What was the catalyst that sparked your lifestyle change? 


The catalyst that sparked my lifestyle change was a number of different things. I was embarrassed to do things I enjoyed. I was afraid I would be to big to do things so I never bothered trying. I outgrew the largest sizes in the plus size stores. I was just out of control and if I didn't put a stop to it I don't know where I would have ended up.

        

What are some of your dreams/goals you hope to achieve over the next 12 months? 


Within the next 6 months I would like to be at my goal weight. As a reward for myself I plan to go skydiving for my birthday. I'd like to be well on my way to building more muscle and perhaps working in some way to help others lose weight themselves.

        

What tips would you like to share with my readers about your transformation? 


Don't quit would be my biggest advice. Everyone slips up, maybe gains back some weight, eats the

wrong thing, misses a day at the gym. It doesn't mean you are unsuccessful it just means you are

human. It's not going to happen overnight but if you continue to be honest with yourself and the work

you are putting in it will eventually happen and you will see the changes.

                 

List your social media's if you would like people to follow you

Instagram @hoople

Blog www.hoople1985.blog.com

Thank you so much Michelle for sharing your new and healthy lifestyle. You have truly demonstrated with commitment and change, anything is possible. Keep up the fabulous work!

Much love and friendship,

XxDani 

You Can Do It! How To Divine Body As Britney?

santabanta.com

Britney’s personal fitness coach reveals us her fitness regime. He says that the famous 34 years old singer does exercises at least 25 minutes, 6 times a week. Her cardio exercises are composed of cycling, running on a track, rope jumping and jumping in one place. Because she is busy all the time most of the exercises she does at home or in a hotel room.

She was for second time declared as the sexiest woman in the world in the prestigious magazine Vogue. Since then, many young girls look at it and want to have a body as hers.

Nutrition

If you exercise as hard as her, then you need to take carbohydrates in each meal. You do not need to exaggerate and to take big quantity, but it is important to take less at each meal in order to have energy during the whole day. The best are those that can be digested quickly and gradually give you energy and are taken together with beneficial vitamins and minerals.

The pineapple is an excellent choice, as well as the bananas, pears, peaches and the dried fruits. They can be combined with yoghurt and oatmeal or eggs for breakfast.

The young potatoes are rich in carbohydrates and have a great quantity of vitamin C that strengthens our immunity. Other products that have carbohydrates are noodles, pastries etc.

But when you exercise in order to lose weight then you should be very careful with the meals. The carbohydrates are needed for energy and should not be taken in a big quantity.

Fishes are rich in vitamins and are an excellent choice for a low-calorie meal. They contain omega 3 fats that are good both for the health and smooth skin. Pregnant women do not have to eat more than two fish meals during the week, in order to prevent the unborn baby from unwanted damages that can be caused by the fish harmful substances that they contain. Fishes such as cod can be consumed in unlimited quantity.

Three day’s food plan for Britney

• Breakfast- two eggs, baked bread and grilled or baked potato
• Lunch – salmon salad, tortellini and apple
• Dinner – spaghetti with onion and carrot, a banana
• Breakfast – oatmeal, dried apricots
• Lunch – baked potato, tune and cucumber
• Dinner – omelet from mushrooms, lettuce, sweet baked apple
• Breakfast – pineapple, yoghurt, sunflower
• Lunch – marine crab, tomato on bread and pear
• Dinner – fried chicken with vegetables

Britney’s fitness plan

Britney reveals that she likes to have fun while training and she wants to change the exercises every day. Mostly, she has a training 6 times a week. She starts with 40minutes cycling or rope jumping, running or jumping in one place for a warm-up. This she can perform in her home. That is why we cannot look for a reason not to start exercising. Then she makes exercises for muscles shaping.

Look at the exercises Britney performs every day!

Britney’s good looking hand shape! How to make it?

This exercise you will make in 4 series by 15 repeats. She also works on shaping her chest and her abs. Stand bent to the floor with the face down and raise yourself with the help of the arms. Make the first series with fused legs and then expand them.

Britney’s astonishing legs! How to have them?

From this exercise you can make 3 series in 10 repeats. Stand with expanded legs handling a ball. Kneels down on the right side and touch the ball to the floor. While you are raising up take the ball and bring it diagonally on the left side. Do this 10 times and then change the side.

How to make sexy ABS as Britney?

3 series, each within 50 seconds. Lie on the back and raise the shoulders and the legs for 45degreese. Quickly open and close the legs. First on the left and then on the right side.

How to Britney’s amazing waist?

4 series in 10 repeats. Lie on the left side with straight legs and rely on the left forearm so the body will be straight. Tighten your abs and raise the right arm up. Put the arm under the body and turn until your body gets parallel to the floor. Go back to the start position and make 10 repeats.

Britney’s attractive ass! Do you like to have one as hers? It is very simple!

2 series in 20 repeats. Keep a ball with a straight arm over the head. Lie on the back with the knees bent. Raise the hip in a shape of a bridge.

Zekirija Kain is a health writer and licensed nutritionist with nearly a decade of professional experience. He has written a number of articles on health. He works for Health Want Care.

Rejuvapen: The Future of Youthful Skin

Not many people would like to live forever, but everyone wants to look young for as long as they live. People have been inventing ways to look younger since the days of the ancient Egyptians, and needless to say we’ve come a long way since then! Enter the Rejuvapen, a “Fractional Collagen Induction Therapy System” that is becoming known as a revolutionary new product that is truly remarkable in its originality. But how does it work, and how do you know if it is right for you? Let’s take a look.

How Does it Work?

The Rejuvapen uses nine tiny needles to puncture the top two layers of skin. These holes are invisible and cause virtually no pain, although a little discomfort may be reported. As a result of these tiny holes being placed into the skin, the body’s natural mechanisms start producing collagen and elastin to heal the holes. The Rejuvapen is used in conjunction with RP Complex cream, a skincare product that helps to produce natural collagen in the skin. In addition to the RP Complex cream developed by the company, there are two other creams used in conjunction with the Rejuvapen: RP Complex Solar Shield and RP Complex Peptide gel, which helps the skin retain moisture and plumpness while producing elastin. Obviously, the Solar Shield is used primarily to defend against the damage the sun’s UV rays can inflict on a person’s skin. A treatment session that uses these three gels in conjunction with the Rejuvapen will result in self-repairing of the skin, giving the user a more youthful appearance without invasive surgery or facelifts. There are before or after pictures that seem to back up the company’s claims that this product works well with limited irritation and no scarring.

What Can Rejuvapen Do For Me?

Rejuvapen causes the skin to produce collagen and elastin, which in turn minimizes fine lines and wrinkles while giving the skin an overall more youthful appearance. Other uses for the product include firming and the reduction of acne scars. It’s actually a very versatile product. To many people, the most appealing thing about the product is the fact that the Rejuvapen procedure can be performed with very little pain and discomfort.

Availability and Cost

Due to the fact that Rejuvapen is a relatively new product, not all medical spas or dermatologists may offer it yet. Expect more spas and dermatologists to offer this product in the coming months. The average cost of a session can vary due to the amount of a person’s body that is treated, and typically rests in the 90 to 200 dollar range. This is much cheaper than a facelift, and much more affordable than many other cosmetic procedures. If you’re interested in a younger, more vibrant appearance, look no further than the Rejuvapen.