Static vs. Dynamic Stretches

Sergeant Rozowsky, owner and trainer at Adventure Boot Camp in Houghton discusses the importance of different types of stretching in exercise.

There is a lot of talk about whether stretching can reduce the risk of injury. The question that one needs to ask though is when and what type of stretching is being performed.  You don’t want to be doing static stretching pre-exercise when the body is cold as this can increase the risk of injury and actually decrease performance.  You rather want to be doing dynamic stretching before you start a workout to increase blood circulation and warm up the core body temperature, elevating the heart rate gradually and increasing your range of motion so that you are less likely to get injured during your main workout. 

When doing dynamic stretching you should start with a lower intensity and gradually build up working your way through a series of safe and controlled stretches that prepare the body for movement.  The aim is to gently take the body to the limits of its Range of Motion (ROM).  One must just be careful not to confuse this with ballistic stretching which involves bouncing or jerking movements that force the specific muscle beyond its ROM and can cause serious injury.

Static stretching is important post-workout to cool down the body’s core temperature, improve flexibility reducing the risk of injury long term and also to lessen the effects of stiffness the following day.  One should stretch the specific muscle groups exercised during the workout, holding each static stretch for at least 30 seconds at a time.

Dynamic stretches

Static stretches

Does your cycle influence the amont of food you need?

Although your body is tempting you to empty out your fridge, there’s little evidence to prove that you physically need more kilojoules during your monthly menstruation. “However, during this time some women do experience dysmenorrheal symptoms such as fever and pain, both of which are known factors that increase energy needs,” say Melissa van der Westhuizen and Monique dos Santos from the Good Life Dietitians.





1.     Why we crave food during our periods

Hormones:

According to Pretoria-based dietitian Careen Geldenhuys, “cravings result because of all the hormonal changes during menstruation which have an impact on your blood sugar control.” She explains that the more you give into these cravings – specifically when indulging in refined high-carbohydrate foods like chocolates, sweets, chips, cake, bread and pastries – the more your blood sugar spikes. “This sends a message to your pancreas to release more insulin. This hormone then has an impact on other hormones,” explains Geldenhuys.

Loss of iron:

“The other reason for these cravings is because women lose a lot of blood during their periods and, with this, a lot of iron,” says Geldenhuys. “The loss of iron will leave you feeling tired which, in turn, will have you craving high energy foods in an attempt to raise your energy levels.”

2.     How can we beat these cravings?

Geldenhuys offers these tips:

 Include small quantities of low-GI carbohydrates with each meal like a slice of low GI seeded bread, brown rice, small portion of baked sweet potato or durum wheat pasta. Otherwise, you’ll have really severe cravings for something sugary later in the day and chances are that you’ll go for chocolate or a packet of chips.

Eat good-quality, lean protein foods like chicken breast, fish, lean red meat, egg or plant protein like tofu, lentils, chick peas with at least two of your meals, as this will contribute to your iron intake.

Eat large quantities of a variety of different colours of vegetables, salad, pulses and fruit. The more colour, the wider the variety of different vitamins, minerals and phyto-nutrients to support your body. They’re also a great source of fibre.

 Before giving into the cravings, make sure that you drink plenty of water and other healthy fluids, and eat small portions of fresh or dried fruit and nuts between meals.

3.     How can I help alleviate the symptoms associated with my periods?

The Good Life Dietitians offer these tips:

-  If you’re prone to heavy menstruation, remember that you lose water through menstruation. Make sure that you’re well hydrated by drinking at least 8 glasses of water a day.

-  Calcium supplementation has been found to alleviate the symptoms of PMS.

-  Keep exercising. Symptoms of depression and pain will both be kept at bay by a serious workout.

-  Watch out for salt. High intakes of sodium causes bloating. During a woman’s cycle, the changes in oestrogen causes more sodium to be retained than normal. Therefore bloating may be worsened by a high intake of salt and salt-containing foods like takeaways and processed foods.

-  Evening primrose oil has been found to help alleviate PMS and, in particular, breast tenderness. If you tend to have PMS, supplement with evening primrose oil five days prior to the start of your period and continue for two days after the end of your period

head over to SHAPE to read this and other articles by Shape and the Good Life Dietitians

5 Dietary Weapons against Cold and Flu this winter

Sniffles and sneezes are already in full swing wherever you go. Do protect yourself and your family this winter by adding some immunity boosting and flu-fighting ingredients to your diet.
                            

1.      Essential Fatty Acids

Fatty acids, and specifically Omega 3, play an anti-inflammatory role within your diet. Get this immune-nutrient in fatty fish, some seeds and nuts. For example, Pumpkin Seeds (yummy snack) will contain anti-inflammatory oils, antioxidant Vitamin E and has Zinc which is also a flu or infection fighting element.

2.      Preparing the Gut

A large part of our immune system is located in the gut. Therefore, in order to have a strong immunity, we have to keep our intestines healthy. Probiotics (live organisms) will keep the balance between good and bad bacteria and will increase the gut’s ability to fight infections.

Get probiotics in Yogurt, some Buttermilk and Kefir. Other fermented products such as Sauerkraut may also contain some strains of probiotics. Probiotics are available in various forms to take as a supplement.

3.      Fruit and Veggies

This one is no secret. Eating sufficient amount of antioxidant and immune-boosting fruit and vegetables will keep the flu away. Don’t stick to only one fruit or vegetables colour, eating a variety increases your micronutrient intake. Vitamin C, a powerful flu fighter can be found in citrus, green leafy vegetables, tomato, kiwi, guava, strawberry and many more.

4.      Warm it up

Frequently eating and drinking warmer food and drinks will help to maintain your body temperature. Fluctuations in body temperature will make you more vulnerable to catching an infection when it comes along.

Fill up on soups loaded with vegetables and stock up on some teas with anti-oxidant properties for your daily intake.

5.      Add it to the mix

These foods may not be that fun on their own, but each has a wonderful flu-fighting property. Be sure to add these to the mix!

-        Garlic (antimicrobial properties)

-        Turmeric, cinnamon and cloves (antioxidant properties)

-        Ginger Root (scientific evidence is still lacking, but this ingredient has been use safely and effectively against flu and colds for many years)

Eat it on its own, or as part of a dish. Just make sure you get a few of these Top Flu Fighting Foods this winter.

Preparing yourself for BREASTFEEDING

So many mothers are still uncertain prior to the birth of their children and even within the first few hours after birth about breastfeeding and issues related to it. Let us reinforce the practical side of Breast Feeding.

Also see: Practical Breastfeeding
1. Breast Issues
Many mothers are anxious about the possibility to breast feed if they have small breasts, overly large breasts or inverted nipples. They key message here is that all mothers will be able to breast feed regardless of the size or shape of the breast and nipple, do not let anyone tell you otherwise.


2. Starting the process.

Remember that while you are uncertain, your baby is developed in a way that he/she knows EXACTLY what to do after birth when they search for the nipple and attach. The basics rule is to hold you baby in the correct position and bring the baby to the breast. The rest will follow naturally in most instances.

Correct positioning:

- Skin to skin contact is very important

- Find yourself in a comfortable position

- Support your baby’s head and neck bringing the baby close to your body

- The baby’s arm should not be trapped between you and him, therefore the arm should be stretched “around” your body

- The nose and mouth should be opposite to the nipple



3. Milk Issues.

Numerous mothers believe that they have no milk. Remember that Colostrum will be present in very small, concentrated amounts. Your breast will only become full of milk in about 48 hours after the child’s birth. Being patient, calm and staying well hydrated is best way of insuring good milk production. There are certain medications that may be discussed with your medical doctor.

Correct attachment:

- The mouth should be wide open not sucking on the nipple but rather on the areolar area. Little of this dark brown area should be visible with correct attachment.

- The chin should touch the breast

- The lower lip should be curled over




4. My baby found the breast, I have milk and he is sucking. Now what?

- Call your midwife or dietitian for help as early as possible of needed with regards to any concerns. Remember that tension and stress can cause problems in breastfeeding. Try to relax as much as possible

- Feed on demand. You and your baby will soon get into a routine

- Babies sleep for longer periods within the first few weeks. If he wakes up to feed and is gaining weight well, there is no need to wake him/her up. This may differ between individuals, do discuss with your health care practitioner.

- In general the baby should feed 8 to even 12 times per day on demand

- Feed on one breast until the breast is empty to get both fore and hind milk to the baby. Then change breasts.

- Your baby does not need any other food or fluid, breast milk is more than enough.



Breast feed your baby according to your established natural routine and patterns. Follow the growth curve to see if your baby is gaining well. If the baby is feeding regularly and gaining weight well, there is no need to worry and you are doing things correctly.

Preparing yourself for BREASTFEEDING

So many mothers are still uncertain prior to the birth of their children and even within the first few hours after birth about breastfeeding and issues related to it. Let us reinforce the practical side of Breast Feeding.

Also see: Practical Breastfeeding
1. Breast Issues
Many mothers are anxious about the possibility to breast feed if they have small breasts, overly large breasts or inverted nipples. They key message here is that all mothers will be able to breast feed regardless of the size or shape of the breast and nipple, do not let anyone tell you otherwise.


2. Starting the process.

Remember that while you are uncertain, your baby is developed in a way that he/she knows EXACTLY what to do after birth when they search for the nipple and attach. The basics rule is to hold you baby in the correct position and bring the baby to the breast. The rest will follow naturally in most instances.

Correct positioning:

- Skin to skin contact is very important

- Find yourself in a comfortable position

- Support your baby’s head and neck bringing the baby close to your body

- The baby’s arm should not be trapped between you and him, therefore the arm should be stretched “around” your body

- The nose and mouth should be opposite to the nipple



3. Milk Issues.

Numerous mothers believe that they have no milk. Remember that Colostrum will be present in very small, concentrated amounts. Your breast will only become full of milk in about 48 hours after the child’s birth. Being patient, calm and staying well hydrated is best way of insuring good milk production. There are certain medications that may be discussed with your medical doctor.

Correct attachment:

- The mouth should be wide open not sucking on the nipple but rather on the areolar area. Little of this dark brown area should be visible with correct attachment.

- The chin should touch the breast

- The lower lip should be curled over




4. My baby found the breast, I have milk and he is sucking. Now what?

- Call your midwife or dietitian for help as early as possible of needed with regards to any concerns. Remember that tension and stress can cause problems in breastfeeding. Try to relax as much as possible

- Feed on demand. You and your baby will soon get into a routine

- Babies sleep for longer periods within the first few weeks. If he wakes up to feed and is gaining weight well, there is no need to wake him/her up. This may differ between individuals, do discuss with your health care practitioner.

- In general the baby should feed 8 to even 12 times per day on demand

- Feed on one breast until the breast is empty to get both fore and hind milk to the baby. Then change breasts.

- Your baby does not need any other food or fluid, breast milk is more than enough.



Breast feed your baby according to your established natural routine and patterns. Follow the growth curve to see if your baby is gaining well. If the baby is feeding regularly and gaining weight well, there is no need to worry and you are doing things correctly.

Adventure Boot Camp winter special

The season’s changing. Your body shouldn’t.
Take advantage of Adventure Boot Camp’s Winter Special!

Looking drop dead gorgeous shouldn't wait for bikinis and beaches. Embrace your body this winter, get outdoors and enjoy this magical time of year with ABC's Winter Special taking place during the 28 May and 09 July camps. Take advantage of the discounted rate of R850 for BOTH camps (5 days/week), giving you 40 classes to ensure you keep the winter blues away and you are ready to hit the beach as soon as the weather warms up.

Adventure Boot Camp is the outdoor fitness programme for women where you can experience the exhilaration of exercising in the beautiful outdoors, with a personal trainer, all year round. Say goodbye to long queues for equipment, this programme is designed to give women of all shapes, sizes and fitness levels, a safe environment to get fit the healthy way and have fun doing it. Ladies can choose to attend for one hour a day, in the morning or late afternoon and activities include short distance running, rope skipping, abs and core training, circuit training, team workouts, weights, mat work and more.

TWO CAMPS - ONE PRICE - 5 DAYS / WEEK - R850!

Start your journey today! There’s no better way to stay healthy, lose weight, feel amazing and look great. For more information or to register for the Winter Special, visit www.AdventureBootCamp.co.za or call the national head office on 082 567 2267.