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Why You Might Have Tight Hips

In this day of age, many people suffer from tightness in the hips and low back. The main reason centers around too much sitting and/or not enough stretching/counterbalance exercises. Today we are going elaborate on the reasoning behind tight hips.

 

sitting shestoughToo Much Sitting – as mentioned above too much sitting is a major reality for many people. If you think about your daily routine, you are more than likely sitting in a car or on a bus on route to work/school. Sitting in a chair all day at work/school. Sitting on route back home and then sitting on the couch in the evening.  As human beings, we evolved walking all day long! The solution to excess sitting is to incorporate more walking into your daily routine. Getting a fit bit is a great investment to track and set daily goals for your daily steps.

 

stretch shestoughNot Enough Stretching – when was the last time you stretched the six muscle groups of the hip? These muscles get compressed and tight when you sit all day. Below you can see examples of Stretches for the hip flexors, extensors, abductors, adductors, and rotators.

 

 

 

core shestoughWeak Core Muscles – Did you know when a muscle gets weak other muscles will compensate to support the weakness. This often happens in the hip flexors. By simply strengthening your inner core you can offset this issue. See exercise below:

 

 

 

birddog shestough

 

shestough danceNot Dancing Enough – What does dancing have to do with healthy hips?? More than you think! Most dance movements are generated from the hips. When you don’t dance the hips don’t move freely as much and can tighten up from lack of full range of motion movement. So get those hips moving to some Spanish or Caribbean based music.  As these cultures are big on music that incorporates movements of the hips.

Consider joining shestough.com today to get a well-rounded training system that incorporates stretching and core strengthening to help minimize your chances of hip tightness.

SUPPLEMENTS FOR DIGESTIVE ISSUES

The saying goes you are what you eat. But in reality, you are what you eat, digest, and absorb. If you are chewing your food thoroughly before swallowing it, drinking 1.5-2 liters per day, eating 3 clean protein balanced meals per day, exercising and still getting digestive complaints like bloating, gas, abdominal pains, and or heartburn/reflux you should consider the following supplements:

  1. Betaine Hcl
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Digestion begins in your mouth so make sure you are properly hydrated and chew your food thoroughly before you swallow. The next place digestion takes place is in the stomach. Research shows that stress can actually slow down acid secretion in the stomach leading to digestive issues. Meaning, if you don’t have enough acid in your stomach you are at risk for digestive issues throughout your whole digestive tract. If you are the type of person who gets bloated daily you will want to try the Betaine Hcl challenge. This supplement actually increases acid in the stomach, helping you digest your food better. Simply take one pill of Beatine Hcl halfway through your meal. Make sure to include protein in this meal. Preferably 4-6 ounces.  If you do not get a burning sensation after taking one pill this can be interpreted as sub-optimal stomach acid secretion. Next meal, try taking 2 pills mid-meal and keep increasing each meal until you begin to feel a minor burning sensation. For example, you feel no burning when you consume 4 pills but you feel it when you consume 5. Protocol: Continue to take 4 pills mid-meal (each meal) until you feel a burning sensation then cut down to 3 pills, then 2 and so on until you feel burning after 1. This might take months to achieve but stay consistent. As you start producing more acid you should start to notice a positive shift in digestion. Side note: avoid doing this if you have a history of ulcers, and are taking NSAIDS or corticosteroids.

 

 

2. Probiotics

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Research continues to show the positive effects probiotics has on digestive symptoms. Probiotics feed your good bacteria in your stomach and help balance out gases and by-products produced by you bad bacteria.

When taking probiotics aim for a supplement with at least 20 billion CFU per daily dose. The best brands have a variety of strains including human strains.

 

 

 

 

 

3. Fiber

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passes through your digestive tract and helps maintain normal intestinal function. The best types of fiber supplements are flax seed, chia seed, and psyllium husk.

 

 

 

 

 

 

 

This article has been written by Patrick Dunn, Certified Nutritionist for shestough.com

THINGS TO CONSIDER WITH NEW MOMS WHO WANT TO LIFT WEIGHTS

As much as we’re excited to meet our little ones the process of pregnancy can be a physical struggle. The mother’s weight steadily increases during pregnancy, which can add a lot of stress on the joints and muscles. But what about after pregnancy? After pregnancy mom can be left weakened and achy. Which can set her up for an injury if she is hasn’t strengthened one very important key area of which is the pelvic floor.

 

The pelvic floor is a series of muscles that span the bottom of the pelvis. Basically, it supports moms internal organs and the baby in the womb. As the baby grows more stress is placed on the pelvic floor.

pelvis

Have you experienced urinary dripping or leaking when you sneeze, cough, or exercise? This is in relation to your pelvic floor.

 

Feeling constipated during birth? This puts even more stress on the pelvic floor.

 

Research actually shows that the pelvic floor can become weak and stretched from as early as 12 weeks into your pregnancy.

 

This issue with prolonged stress on your pelvic floor is that it can weaken over time and not contract optimally. If this happens your chances of low back, hip, pelvis injury increases.

 

Because many exercises require adequate hip and core stability, having a weak pelvic floor makes doing these exercises risky.

 

Here are some more symptoms in relation to a weak pelvic floor:

-dripping (urine)

-the urge to urinate or a painful urination

-constipation or bowel strains

-low back pain

-hip pain

-discomfort during sexual intercourse

-the pressure in the pelvic region

-muscles spasms in the pelvis

 

So how does mom return to exercise after getting clearance from her doctor? She starts by strengthening her pelvic floor!

 

We suggest consulting a pelvic floor physiotherapist or someone who specializes in pelvic floor rehab to learn proper form and exercise prescription. The main exercise they will prescribe is known as a Kegel. A Kegel is a pelvic floor strengthening exercise that really works!

 

How to perform Kegels:

KEGEL

A kegel contraction should feel like you’re lifting your vagina and butthole up into your body. You perform the kegel contraction when you are exhaling, and you hold the contraction anywhere from 3-5 seconds. So you basically pull up through your internal pelvis as you exhale, hold, inhale (relax pelvic floor) and repeat 5-10 times.

 

Again we suggest consulting a pelvic floor physiotherapist or someone who specializes in pelvic floor rehab to learn proper form and exercise prescription. Once you pelvic floor gets stronger, you can begin doing more core exercises. This will build a strong foundation for your body so you can eventually merge into full body exercises with no issues J

 

Happy workouts!

NUTRITION TIPS TO HELP WITH YOUR TRANSFORMATION

Gaining muscle and staying lean is not all about working out. It involves being disciplined in the kitchen and understanding the TIMING of nutrition intake for optimal transformation results.

Take a look at the tips you must follow to ensure your body’s strength:

Decide a realistic eating pattern: Forget all about the snacking every few hours or the small 6 meals day. Not only is it extremely stressing to follow such a diet but also intrusive to your work schedule. Put your MAIN FOCUS around 3 meals a day and divide your calories based on your activity routine. Mindful snacking can be added on but focus on creating a habit around getting these 3 complete meals every day!NUTRITION TIPS TO HELP WITH YOUR TRANSFORMATION x shestough

Prioritize your protein: You don’t have to center your meals around protein but make sure that you get ample quantity of it. One gram/pound of bodyweight will do the job for your body. If you end up taking a lesser amount, don’t stress over it but keep your protein intake stable. Add lean beef, cheese, chicken, etc. to your diet to make it protein rich.

Let the carbs in: If you want to build muscle, better get your daily supply of carbs. Make sure that you take the complex kind without any added sugar. Add more rice, oats, leafy, green veggies, pasta, potatoes, etc. to your diet. You can start by taking only two grams of carbs for every pound of your body weight and increase or decrease the intake as seen fit.

Schedule your pre and post workout supply of nutrition: Don’t forget to get your healthy supply pre-workout nutrition and post-workout nutrition. This is essential especially if you follow a regular 9-5 routine and workout morning and evening. Post workout nutrition will help you recover better, and pre-workout will keep your body ready for the work.

Summing up

Gaining muscle is all about consistency and ensuring that you get the right amount of nutrition. Get your daily dose of the necessary carbs and proteins and workout every day. Moreover, even if you feel the temptation to cheat on the diet, schedule it strictly and be disciplined to get the best results. Join shestough.com today for a complete workout and meal plan program. See you inside!

 

TOP 3 EXERCISES FOR ABS

A tight core is desired by many females! Try these proven 3 ab moves!

 

Whether that’s a six-pack or a slim waist, most females put in countless hours to develop their core muscles. But not all exercises are created equal!

Here are our favorite ab routines to target all muscles in the abdomen area.

  1. Bicycle Crunches A not-so-easy exercise that combines a crunch movement with riding a pretend bicycle.
  2. Mountain Climber In a plan position you drive your knee inwards in fast motion.
  3. Reverse crunch– A great overall stomach exercise that strengthens the smaller core “stabilizer” muscles and improves balance. Drive your leg inwards while laying flat on your back.

 

Keep in mind to see your abs your #1 priority is to burn fat! Doing countless ab exercises will not burn body fat around your abdomen. Ab exercises simply develop the muscles under the body fat. To burn belly fat, you must follow these principles:

Stay consistent on an exercise program that incorporates resistance training, compound exercises, and HITT training 4-6 days per week. Join Shestough.com today!

– Eat a diet high in whole foods consisting of clean proteins, healthy fats, and low sugar carbohydrates

-Don’t stress too much. A high-stress lifestyle has been shown to increase belly fat in the abdomen

Watch this video for a quick AB Routine by LaToyaForever

 

 

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