 AskStaci C O R N E R
Sharon Asks..
Is it better to stretch before or after a workout?
In the past we were always told to warm-up and stretch before exercise and many people especially runners would simply start stretching "cold" to save time - in a perfect world it would be great to stretch providing you are nice and warm as often as you can. Most people do not dedicate enough time to stretching and only throw in a few minutes at the end of a workout. Typically a good rule of thumb is - if you are short on time - stretch after. If you have the time do more moving stretches not ballistic but fluid movements after a warm-up and before your workout and then static (still - holds) stretches post workout.
Some tips to get bikini ready! Give yourself 3 weeks. Ready - Set - Go!
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Now the hard part! Exercise and nutrition are ALWAYS the key to your best physique and here are some tips of the trade to follow.
Take your weight and divide by 5 or 6 and eat that amount of protein in grams per meal. Rule of thumb for the ladies is to stay below 30grams of protein a meal. Proteins are essential for muscle growth, but think about it as helping you to rid belly fat! So essentially your Abs workout will be done in the kitchen!
NOW - limit your complex carb choices to every other meal, only one serving, and eat these items
Quaker old fashioned oats, with berries INSTEAD of cereal
Ezekiel toast (1 slice) instead of wheat bread, bagels, English muffins etc.
Spelt tortillas - INSTEAD of wheat or flour choices
Sweet Potato - INSTEAD of white potato, pasta, French fries,
Brown Rice - INSTEAD of white rice
Eat as many GREEN veggies as you want - drink water ALL day and take Flax oil and COD liver oil to ensure you are getting healthy fats! You do want great skin and hair with your bikini body.
Incorporate at a minimum 2 (60) minute zone 2 cardio sessions. YOUR age - 220 X .75 = HR range goal
Add in 1 interval program to your week - this can be a kickboxing or dance class that you enjoy or even a spin class.
You must strength train - keep it simple and split your muscle groups into something like this
Leg day (4-6 exercises) 4 sets of 16 at a challenging but not too heavy weight
Back / Shoulders (3 exercises each) 4 sets of 16 at a challenging but not too heavy weight
Chest/Bi/Tri (3 exercises each) 4 sets of 16 at a challenging but not too heavy weight
You will always benefit from a yoga/Pilates or Yogalaties Fusion class.
Remember CONSISTENCY is the key to success - track your food and exercise to ensure that you are doing what you think you are doing!
Be kind to yourself, and be patient!
Be realistic - your bikini body is just that YOUR bikini body! Embrace it - Now get to work! | 
on April 10th. 
