March MATness – Hip Twist

From the teaser we move right into the hip twist. Your in the hip twist is to keep everything from the waist up stable as the legs are circling. Also, focus on keeping the chest lifted. The hip twist is a great way to stretch the lower back.

Hip Twist 

  1. From your teaser position, extend the arms behind you with the fingertips facing away or to the side. You can also prop yourself up on your elbows
  2. Legs are actively extending up to the ceiling at a 90 degree angle
  3. Keeping your ribcage tight and your abs pulling in, inhale as your begin to circle your legs to the right, down towards the mat to your point of control and exhale as your circle them left back to center
  4. Reverse the direction of the circle and repeat 3x to each side
  5. As you are circling the legs, try to bring the legs as close to your head as possible

 

 

 

 

 

Refueling After Your Workout

What you put into your body post workout is just as important as the workout itself. Post exercise nutrients restore energy, repair and protect muscles. The body’s optimal time for refueling is termed the “metabolic window” and falls between 30-45 minutes after exercise. During this time your muscles are in their greatest state for nutrient absorption and in the greatest need of replenishment. Refueling properly will help to ensure that you have energy for the next workout, and recover quicker from exercise. Your body needs fuel to repair and restore the energy from the workout. Protein is needed to repair muscles and carbohydrates are needed to restore glycogen (energy stored in the muscle). So what’s a healthy and optimal balance?

Research suggests that a 4:1 or 3:1 ratio of carbohydrate to protein is ideal (www.ideafit.com).
Examples include:

Banana or apple with a table spoon of almond butter (or your favorite nut spread)
Whole grain bread with a slice of turkey or water packed tuna and hummus
Protein shake
Low fat chocolate milk 🙂

Remember…………..You can’t out train a bad diet!

almond-butter-with-apples

What is functional training?

Think about all the ways your body moves on a daily basis: bending to pick up grocery bags, squatting and twisting to get into and out of your car, picking up a child, going for a walk or a run, standing up or sitting down at your desk, or playing a game of pick up at the gym. Individuals perform a variety of these types of activities throughout the day. Functional training is focused on more than just increasing your muscular strength but also the relationship between the nervous and muscular systems.

Traditional strength training machines tend to isolated muscles in a controlled and stable environment and do not mimic natural movement. For example, a squat is a more “functional” movement than your traditional knee extension machine. Perfecting your squat is going to strengthen and simplify the tasks mentioned above much easier and pain free! Simply stated, functional training improves the performance of one’s activities of daily living. It’s fitness for function.