Why Active Isolated Stretching is Good for Everyone

Why Active Isolated Stretching is Good for Everyone

A Detailed Look at Active Isolated Stretching Active Isolated Stretching (AIS) trains your body and mind to accept a greater range of motion and flexibility in a safe and controlled manner. It’s often associated to athletes and active people, but AIS has been proven to help inactive people maintain healthy movement too. Unlike traditional stretching where you hold a stretch from anywhere between 10 and 30 seconds, AIS has you going into a stretch that is slightly deeper than what you might feel is comfortable – and holding it for 2 seconds only. This reprograms your body and mind to remember new ranges of motion, while improving your muscle flexibility and strength. Beyond this, AIS techniques are designed to support and work through the whole spectrum of muscles in a particular area – including those responsible for rotating, bending, extending and flexing – so that you don’t focus only on those that are most frequently used. How Active Isolated Stretching Works Your muscles have two basic actions: they can either contract or relax. When your body feels as though a particular movement is going to hurt it, a protective mechanism called the stretch (mytatic) reflex kicks in. This stretch reflex is normally triggered in the muscle at about 3 seconds. It makes sense that only relaxed muscle tissue can stretch to its maximum length, so by holding stretches for under 3 seconds, the muscle’s protective reflex to contract isn’t triggered and it has the chance to stretch to its full length. Repetition of the movement trains the body and mind to accept this new range of motion without signaling...
Resolution to Health: 5 Easy Ways to Be Healthy

Resolution to Health: 5 Easy Ways to Be Healthy

What if we told you that there are 5 things you could start doing today that would have a huge impact on your every day routines — for the better? These 5 easy ways to be healthy are SO easy, you don’t need to buy anything or do anything out of the ordinary. You just need to commit to doing it, and it’ll instantly you kick-start your health and KEEP you feeling amazing. Drink more water Sounds easy, but people underestimate the amount of good drinking more water can do for your body. Not only does it help your kidneys a heck of a lot, but it keeps your skin looking fresh, it helps maintain a healthy bowel function, and it help curbs hunger. It will also help improve your mood; in a study published in the Journal of Nutrition, mildly dehydrated individuals experienced headaches, fatigue, worsened mood and difficulty concentrating. Eat breakfast Kick-start your metabolism for the day by eating a balanced breakfast that includes high-fiber grains, fruit and protein as soon as you get up. This gives your body the boost it needs to function at a higher pace, and it will also mean you’ll be less likely to overeat at other meals. Check in with your body throughout the day As I write this, I’m pulling my shoulders back and down. I’m lifting my chin up. I’m making sure I’m sitting on my sit bone and not slouching forward. I’ll even take a break in a moment to do some light stretching. It feels strange at first, but as you keep checking in with your posture...

Foods that Cause, and Foods that Help Avoid Inflammation

Inflammation is the natural reaction your  body has to irritation, injury or injection – but that doesn’t mean it’s any less painful to deal with. Often, anti-inflammatory drugs can be prescribed to help alleviate the symptoms. You can also help your body along by being adopting a healthy diet. Yes, you read that right: there are natural, non-medical ways to help your body avoid an inflammation response. Keep an eye on your diet, as some foods can be especially irritating: Junk foods, white flours, high-fat meats, sugar and processed foods. This includes high-fat processed meats like bacon and sausage.  Loading up on junk foods, high-fat meats, sugar and processed foods may increate the potential for inflammation in your body. Cut back on white flours in bread and pasta by looking for 100% whole-grain instead. Eliminate added sugars by decreasing your consumption of sugary sodas, pastries, candies, desserts and pre-sweetened cereals. Potatoes, tomatoes and eggplants can also trigger pain in some people as these vegetables contain a chemical alkaloid called solanine. While no formal research back the claim about this, some people believe that avoiding them have helped. So what foods are considered natural anti-inflammatories? Fruits and Vegetables. Whole fruits, berries and vegetables are rich in vitamins, minerals, fiber, antioxidants and phytohemicals. Choose green and brightly colored vegetables, and whole fruits. Protein Sources. Possible anti-inflammatory protein sources include lean poultry, fish and seafood. Soy and soy foods such as tofu and tempeh, along with other legumes, can be used as plant-based protein sources. Omega-3 Fatty Acids. Maintaining a diet high in omega-3 fatty acids (naturally available in foods like fish...