Read this before you STRETCH 

Warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears. If you have been following my blogs you’ll know that I have quoted Jillian Michaels as saying you should conclude your workouts with a stretching routine.

Light stretching can be done to start the routine; but only AFTER you have warmed up. Warm up routines that utilize several body parts are better than those that focus on just one or two body parts.
Stretching can also be done in between weight lifting sets.

• Stretches should always be gradual and gentle. Don’t rush through the stretching routine.  Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard. There should be mild tension; not pain.

Nuts to you!!!

Nuts are a year round favorite.  They are easy. So go for them.  PLEASE remember:

The value in the table are for ONE (1) ounce.  

Limit yourself to TWO ounces per day.

Next blog we'll tell you how long you have to exercise to burn the calories.

The above chart is based on information from AND more information is available at:  

                              

Fact Sheet                                                                

                                                                      

University of Nebraska - Lancaster County 

Honestly - you probably won't develop the skills to do ANY of the following at J's BIG GYM.
And I'm SURE I don't want you to try some of these at J's or anywhere,
BUT - it's fun to watch and it's NECESSARY TO DREAM!!

Check this out!!

Lack of sleep increases weight.

One of the five Components of Physical Fitness, a chart that can be found displayed on the wall outside the group exercise room at J's, indicates that SLEEP is key to fitness. For more details, see the NY Times.



BENCH PRESS
Watch Hristo, (Kris) winner of the first bench press competition at J's lift 405 pounds. WOW!!