If you’ve ever noticed the fitness world is an ever changing world, and seemingly monthly there is a new break through.

Some things though, remain as rock solid as the iron your pressing and curling.



First, think of your muscles like a rubber band. Now tie a knot in the middle of it. See what I mean?


There are two (2) basic types of stretching.

  • Dynamic
  • Static

We know that a good warmup period pre-work out is important. Post workout is another story and often times we abruptly stop, shower, (hopefully) and go about our business. Static stretching involves holding specific stretches for a longer period of time, (Typically 30 – 40 seconds) for optimum benefits. Over the years studies show that static stretching tends to be best suited for the end of a workout. Why?

According to

“No pain, no gain is simply not true. Stretching shouldn’t hurt. Stretch to the point of mild discomfort. Try to find a balance of ease and effort in every stretch.”


Take Away

Often we sit at desks for long periods of time, or for some, stand for long periods of time. Flexibility is crucial to our success.

  • Reduced pain and stiffness
  • Improved Blood flow and circulation
  • Enhanced performance

So, the next time you knock that #beastmode workout out of the park, or come home for the day stiff as a tree, budget the time to streeeetch it out.





Before you set out to conquer the world…..


The first sips of java juice kick in & you start to feel the surge. Before heading out the door to be the beast of the board room, knock a few sets of these out along with your morning fuel.

Quick At Home Workout  

It’s the privacy of your own home. No need to worry about others watching or judging here. Heck, you don’t even have to change out of your PJ’s. So you may have to move some furniture around. That’s a small inconvience for the returns on this investment. The main goal is to get energized and your blood pumping.


  • Body Squats
  • Pushups
  • Chair dips


Using body weight is extremely effective for building strength & flexibility. Add variations of these as well.

But wait there’s more….

  • Lunges
  • Pull ups
  • Planks


There is no magic formula. No complicated rep and set count. Again, the purpose is to get motivated, pumped and a good jump start to the day, so do as many as you can.


  • Start with 2 sets and build on that. Track yourself.
  • Focus on form. Nice slow controlled movements.

And don’t forget to stretch.


For more ideas for effective, at home workouts Email: