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Want to be more flexible?
Ready to get started building a more flexible you? Here’s how…
1) Use a Foam Roller
For many years, it was common practice to stretch before working out. In recent years, folks have ditched that advice for something better: lightly performing whatever you plan to do. Going to run? Walk and then jog before getting into a run. For those who want to take their routines to the stretchy limit, it’s time to use a foam roller.
With a foam roller, you work to gently stretch your muscles before working them out, and better yet, you stretch them out safely. Essentially a massage for your muscles, foam rolling helps your muscles relax and stretch. This, in turn, allows your entire muscle to be worked out in the gym afterward and prevents an already tight muscle from growing tighter through your exercise routine. Once you knock out a little foam rolling, the time is right for a round of body-weight exercises or light activity before going full force.
2) Go All the Way
As you exercise, you can help your flexibility by working throughout your entire range of motion. Initially, you may have a harder time squatting your full range of motion, but sticking with it will allow your muscles to work all the way and will lead to their being more flexible.
To get to where you can squat or perform other exercises as deep as your body allows, you will probably want to reduce the amount of weight you use. As your body grows accustomed to going through a fuller range of motion, you can increase the weight and enjoy improved flexibility.
3) Stretch Afterwards
Your routine winds down, and your muscles feel tight and want to stay that way. Folks who are new to working out often enjoy the feeling. It lets them know their body has worked hard, and so they allow the tightness to remain as they leave the gym and return to their daily routines.
However, this is when your stretches become most important. By taking 10 minutes to slowly stretch, you can take a huge step toward your overall flexibility. A good post-workout stretch will focus on the areas worked during your routine, but will provide a little stretching for the entire body. You can also finish your stretching with more foam rolling if you have time, as this will help further your flexibility goals.
4) Take It Slow
When stretching for increased flexibility, you may be tempted to push it as far as you can. But don’t give in. Instead, you should relax and take the slow and easy-going path to flexibility. Going too far too fast will actually have the opposite result that you want, as your body will have to repair itself from small injuries that occur from stretching and won’t want to stretch further in the future. Instead, take your time and allow your body to ease into stretches.
Feel an uncomfortable burning sensation that actually hurts? That is not your body’s way of thanking you. Back off and stretch to the point of slight discomfort. Accept that you can’t increase your flexibility overnight, and you will make better headway than beating your muscles into flexible submission.

Call or email me today to get started on a challenging and consistent exercise plan to increase flexibility as well as reduce your body fat and increase your energy levels. Let’s do this!

Boost Healthy Eating Choices
In order to make healthy eating choices a no-brainer, empty out your kitchen of any and all junk food items. Throw out the processed, sugar-filled and carbohydrate-rich junk food items that have been contributing to your weight gain.

Now replace all of the junk items with healthy replacements. Whole, fresh food items like fruit, vegetables, lean protein, eggs, seeds and nuts. The closer an item is to its natural state, the healthier it is for you. Stay clear of “health food” that come packaged and processed.

Cauliflower Tater Tots
Who knew there were recipes for healthy tater tots?!  
Incredibly, these tots could be included as part of a fat loss diet. This recipe is a take on cauliflower tater tots - sans dairy. If you want to add in some cheese that would definitely work, but the recipe doesn’t require any cheese to stick together and to taste phenomenal. Enjoy!
What you need
Servings: 4
1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast​
2 tablespoons flax meal​
½ teaspoon sea salt
¼ teaspoon black pepper​
¼ teaspoon garlic powder​
¼ teaspoon onion powder​
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced
Instructions
1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.
2. Steam the cauliflower florets for 10 minutes, until very soft. Transfer to a colander to drain. Transfer the cauliflower to the center of a stack of folded paper towels and squeeze to remove as much liquid as possible.
3. Combine the almond flour, nutritional yeast, flax, salt, pepper garlic and onion powders in a mixing bowl. Separate half of the flour mixture into a shallow bowl.
4. Add the cauliflower, egg, onion, bell pepper and parsley into the mixing bowl with half of the flour mixture. Mix well and mash the cauliflower into small pieces.
5. Use 1 Tablespoon scoops to form the cauliflower dough into tot shapes. Dredge the tots through the remaining flour mixture. Place the tots on the prepared baking sheet in a single layer. Makes 16 tots. 
6. Bake for 20 minutes, turning halfway through, until golden.
Nutrition
One serving equals: 136 calories, 6g fat, 276mg sodium, 12g carbohydrate, 6g fiber, 0g sugar and 11g protein.



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