In good shape| with Goode

Well, its that time again. Another article to help you stay on track with your health. I hope it was not a New Year’s resolution, because if so, it most likely has ended already. You must get to a point where you make a choice to get healthier. If it is a choice, then you are more apt to stick with it.

So, let’s dive into this month’s tips.

Remember, always consult your doctor before you start any diet or exercise program, including these tips.
Last month you set your target heart range, figured out your activity level and the number of calories you should take in. You were asked to do a cardio workout about three times a week for about 20-30 minutes at a time. Hopefully you have done so. This month we are going to look at stretching and calves. These three things you can do daily. Abs and calves are the only muscle you can work out every day. Stretching is always a good thing.

I remember when I was in grade school many years ago, the coach would have us stretch to prevent pulled or torn muscles. Although that still holds some truth, it has other benefits for those of us who are not trying to break any Olympic records. It reduces the chance of heart attack or stroke by 16 percent. That is a huge benefit. We will stretch from shoulders and neck downwards.
Take your arms and put them out in front of you, shoulder height, and thumbs up. Have your palms touch and try to keep your arms shoulder height and move them away from each other trying to touch them, same height, behind your back with your thumbs still up. You should not be able to do it but feel the shoulder muscles stretch and pull. Move them back and forth slowly about 5 times to start. As it gets easier, increase the amount of times you do it. Then hold your arms down by your side and raise your shoulders, then push them down towards the floor. Repeat the up and down slowly for five times and again increase as it gets easier.

Next, we will stretch your legs. Stand with knees locked and legs together and put your palms on front pelvis. Slide each hand at the same time down your legs, keeping them locked as far as you can. When you have reached as far as you can, grab hold of your leg and try to pull at least another inch lower. Hold for the count of five, then slide up.
Do this about five times. Now spread your legs a little farther than shoulder width and put palms on the outside of your legs and run them down the side. Pretend there is a seam down the side of your pants and run your middle finger down that seam.
Again, when you have reached your limit, grab and pull a little farther, hold, then slowly slide up. Repeat five times. Now do some shoulder width knee bends, otherwise known as squats. It is important you keep your back straight. Go down as far as you can and try to hold until that burn starts to hit.
Remember from last month, that burn is what we want. Repeat five times. You are now stretched out (for now).

Now, find a spot on your wall where you can reach out and use as little pressure as possible and balance yourself. Lock your knees again and slowly rise on your toes. Hold for the count of three and then lower back down and go right back up holding again for the count of three. Do this for sixty-seconds. Yes, it will burn. It will not tear anything, although it feels like it. Repeat another sixty-seconds.
Every move you make starts with your calves, therefore this month’s article is so important. We worked them out, so now end the same way you started, with stretching. Only after you have done the ones you started with, end with some slow neck rolls. If you have had neck problems in the past, please skip this. If not, then roll one direction about five full turns, then stop and go the other way five times.
You are now done. Add this with the cardio you have started lasted month, and results will start to show. Next month, we will work on abs which are my favorite.
Again, if you have any questions or comments, please email me at steve@stevebgoode.com.