The 12 Days of Fitmas Day 10

Why stretching matters for EVERYONE,

and some tips on motivation to get your body moving

Let's start with motivation

If someone told you that they wake up, every morning, ready to conquer the day and workout, I'd call them a liar. You are not alone in this feeling. That being said, I do wake up 45 minutes earlier than necessary 2 - 3 days a week to workout. It's usually 3 from Spring to Fall, but once the sun comes up later, it's usually 2. That sunlight is sometimes my only motivation to get out of bed. I realize working out in the morning doesn't fit everyone's schedule, but these tips below can be adapted to work for you as well. These are just some tips that have worked for myself and people I know, they are not formally scientifically proven.

1. Set your phone background or lock screen to something you find inspirational

• Your own progress pictures
• A motivational quote
• A health checklist
• A picture of what your goal is. If you're training for a marathon, make it a picture of the finish line. If you want to walk your daughter down the aisle at her wedding without a cane and knee pain, make it a picture of an aisle at a church.
• Your reasons for working out. I like this one cause it's a way to combat your excuses before you even make them.

 

2. Sleep in your workout clothes. This is my go to. If I'm not ready to rock as soon as I wake up, I probably won't workout. Hear me out before you call me crazy. If you wake up in the morning and all you have to do is take off your pajamas, you might be more likely to complete your workout. It's hard to convince yourself to skip it if you're already dressed.

So how do I do this? Cotton sports bras. I have tiny boobs that don't really need much support, so I realize it might not be realistic for everyone to wear them while working out, but they are great good for sleeping cause they're not too tight and the fabric is soft. Throw on an tank top under the pj top, and you're good to go. On the bottom half, I do it one of two ways. First is, I sleep with Soffee shorts on under my pajamas. Again, they are cotton, so good for sleeping. When I run out of clean, cotton shorts, I sleep in cotton yoga pants.

10 reasons to stretch

1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion which may also slow the degeneration of the joints.
   
   
2. May reduce your risk of injury. A flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.
   
3. Helps relieve post-exercise aches and pains. After a hard workout, stretching the muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains.
   
4. Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.
   
5. Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed.
   
6. Reduces muscular tension and enhances muscular relaxation. Stretching allows the muscles to relax. Habitually tense muscles tend to cut off their own circulation resulting in a lack of oxygen and essential nutrients.
   
7. Improves mechanical efficiency and overall functional performance. Since a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
   
8. Prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.
   
9. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body.
   
10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain. ACE Top Ten Reasons To Stretch

Even if you do not workout, stretching regularly is still a good idea. Stretching helps you complete daily tasks easier, it reduces chronic pain, and improves posture. People who work sitting at a desk can also benefit from stretching.

A simple search on pinterest will show you many different stretching activities. I love the ones by Livestrong & popsugar fitness. Check out the ones I love below!