Strength Training
Muscle Building
Cardiovascular Training

Flexibility Training

"Flexibility" is derived from the word "flex," which means to bend, like at the elbow or contract, like a muscle (get shorter in length). It is the joints ability to move through a full range of motion. Stretching is one o the best ways to improve your flexibility. There are times when we overwork our muscles during exercise, some physical activity or bad posture.
There are certain activities which the body needs to achieve a vast range of movement, which is made easier by flexibility training and exercises. Joints and the surrounding muscles, seldom used, can enjoy only a limited range of motion or sometimes they become worse with time. With proper and regular training and exercise, the joints become more flexible and the surrounding muscles become strong to support every motion made by the joints. It is crucial that some stretching exercise is done to keep your body flexible while avoiding injury and pain as a result. Flexibility training is one of the key ingredients of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health. Flexibility training provides many important benefits that cannot be achieved by any other exercise or activity.


• Improves Natural Movement and Physical Performance

Joint flexibility allows you to move through a greater range of motion and requires less energy to do so, while at the same time reducing your risk of injury. There are certain parts of your bodies that get very little attention resulting in limited movement. Improved flexibility means improved physical performance and aids in your ability to move naturally while at the same time improving your posture. You are better able to breathe more deeply and naturally, with improved circulation and the alleviation of muscle tension as a result of stress.


• Reduces Risk of Lower Back Pain

If you are tense your body requires more energy to perform various activities. Stretching reduces the risk of lower back pain by relaxing the muscles. With increased flexibility in the hamstrings, hip flexors, quadriceps and other muscles attached to the pelvis the stress on the lower back is reduced. When you stretch, your muscles relax and cause healthy nutrition to go directly to your muscles, reducing the accumulation of toxins in the body and reduces the possibility of muscle tightening.


• Improved Muscle Coordination

Studies show that nerve-impulse velocity (the time it takes an impulse to travel to the brain and back) is improved with stretching. This helps opposing muscle groups work in a more synergistic, coordinated fashion.


• Reduced Muscle Soreness and Improved Posture

Sudden physical activity causes strains and soreness of the muscle. Recent studies show that slow, static stretching helps reduce muscle soreness after exercise. It also improves muscular balance, range of motion and posture. We have become so accustomed to slouching over and of course the continuous pull of gravity on our bodies as we age. Stretching realigns the soft tissue structures and as a result it reduces the effort it takes to achieve and maintain good posture throughout the course of the day.


• Increased Blood and Nutrients to Tissues: Another great benefit is that stretching increases blood supply and nutrients to joint structures. Stretching increases tissue temperature, which in turn increases circulation and helps the nutrients to reach the tissues effectively. This allows greater elasticity of surrounding tissues and increases performance. Stretching also increases joint synovial fluid, which is a lubricating fluid that promotes the transport of more nutrients to the joints' articular cartilage. This allows a greater range of motion and reduces joint degeneration .Improved blood circulation also nourishes the muscle, making way for more oxygen in the muscles which act as fuel when the body goes into physical exertion.


• Enhanced Enjoyment of Physical Activities

Any fitness program you decide to engage in should be fun. If it is not then you find that it becomes difficult to maintain it. Flexibility training relaxes your mind and body, heightening your sense of well-being and personal gratification.• Increases production of synovial fluid: - Synovial fluid is found in the joints which acts as a lubricant and reduces the rubbing of moving joints. Synovial fluid also helps in the transportation of nutrients in the tissues of the joints. One of the benefits of flexibility training is that it helps in the increased production of this fluid in the joints.


Note: Avoid stretching if have an injury. Stretching may worsen the injury. Consult with a physiotherapist for advice on stretching and flexibility exercises. If you're a beginner or would like to try new stretches that you are unfamiliar with, you may have direct or/and indirect injuries.



Cleanse- Wash your skin thoroughly on a daily basis to remove the dirt, debris,

pollutants, and perspiration that has accumulated. Avoid bar soaps as they

tend to dry out the skin. Consider a creamy cleanser for dry skin or a clear

cleanser for oily skin.  For normal to oily skin wash with a gentle cleanser. After

you have found a cleanser that works well with your skin type stick to it as much

as possible. If you have dry or sensitive skin, use only warm water to wash your

skin and use a mild natural cleanser every few days. Brushing your teeth before

washing your face is a good practice because toothpaste residue can irritate

sensitive facial skin. Be careful though, not to cleanse too often and remember

to wash at night before going to bed. Most women prefer the water method:

Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of

cleanser, and then rinse with cool or lukewarm water. You'll also want to take

off your makeup with a proper makeup remover.
In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about over cleansing skin, see signs you are over cleansing your skin.



Exfoliate- This is a great part of any good skin care routine because the results are immediate when done properly. Most people skip this step in their weekly skincare routine. Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. Where the skin is not exfoliated on a daily or weekly basis, dead skin cells build up causing your skin to look dull and older. Some experts recommend exfoliating in the morning, since the skin repairs itself at night, when the dead skin cells can be scrubbed away.

 For best results scrub once or twice a week, rubbing in a circular motion for 30 sec. then rinse with lukewarm water. Proper exfoliation means that your foundation will smooth out more cleanly and your moisturizer will soak in more completely.


Moisturize- Unless you have very oily skin it is important that you moisturize every day to keep your skin hydrated and healthy. Your skin needs moisturizer all year long as both the indoor winter heat, and summer sun can be equally damaging to your skin.​

Protect- Use a natural sunscreen when possible, regardless of whether or not you plan on spending much time in the sun. Our skin needs sunlight every day but over exposure can have adverse effects. Experts recommend a natural sunscreen or a moisturizer that contains sunscreen with at least an SPF of 15, every day. The sun’s most beneficial rays occur at sunrise and sunset. The skincare experts agree that sunscreen is the most important part of any skincare regimen. 

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