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What is static stretching? 🤷
Static stretching is a passive and traditional form of stretching that combines low force with longer hold durations (minimum of 30 seconds). The goal of static stretching is to release build-up tension in your muscles, increase musculoskeletal (i.e. muscles and joints) flexibility, all with the aim of reducing the risk of muscle strains and joint sprains.

Impact of static stretching:
Static stretching before an exercise has been proven to negatively impact performance and reduce muscle strength; however, they have been shown to provide plenty of recovery benefits when performed after a workout and/or activity. Static stretches lengthen shortened muscles while relieving muscle tension as a result of intense activity and/or everyday stresses. This also improves blood flow throughout the body which promotes the rate of muscle recovery. Moreover, static stretches may be used to correct muscle imbalances and increase joint range of motion which are core elements of better movement.

Examples of static stretches:
- Hamstring stretch
- Cobra stretch
- Butterfly stretch

Just like most things in life, a run is a journey between two points - a beginning and an end. The beginning of a fitness journey can be anything from that first step out the door, putting on the gym clothes etc. The end, or goal, is different for everyone. But no matter the goal, there has to be a plan in place to get there.

Nowadays, we often just want the quick fix (sprint) like crash diets, fitness gimmicks, convenience food etc., to a much more efficient and time honored solution - consistent, dedicated time (marathon) to doing what's right.

Imagine: The runner and the pain he would have to endure running a marathon after having done little to no training.

Don't quit on your fitness journey when life gets busy, challenging or don't see immediate results. Enjoy the journey to your goal and keep going! 💪🥳

Lets see what science says about hitting weight.

Every lifter has probably wondered about this at some point in their fitness journey -- I know I have! Read on until the end to find out how hard we should be going during our workout for better/the best results.

Thinking of getting some guidance at the gym? New to weightlifting? Comment below or DM us, we'd love to get in touch!

It takes 21 days to create a habit. It takes 90 days to create a lifestyle.

Using the compound effect method and applying that to the 21/90 rule.

Commit to a personal goal for 21 days, straight. After three weeks, the pursuit towards your goal should have become a habit. Once this habit has been established, continue to do it for another ninety days. After keeping up for 3 weeks and 90 days, then it should become a permanent lifestyle change.

reminding you all to never quit and stay consistent. Always go back to the reason why you started.

Feeling mentally fatigue?😓 Try these 3 methods to counteract exactly that. 🤗

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Put in the time, put in the effort and be consistent arghhh!!!