Vacation is Over: Back to Basics, Part 2

Vacations are wrapping up, you will soon be sending kids back to school. Time to spend time on yourself! Many of our clients return after Labor Day, so get yourself on our schedule!
Conditioning is one of the 3 Key Areas we train, also including Strength, and Core.

Conditioning uses most of your large muscle groups, keeps you moving while using resistance or weight to speed up the effect.

Weight loss and overall muscle toning are expedited with conditioning.

Here are 3 examples of exercises that use large muscle groups:
Body Squats--we start with your own body weight, and then graduate to using a body bar, dumbbells, then heavier bars with weights.

Lunges--(pictured) we start with stationary lunges and then move ahead to walking lunges, and then walking with hand weights.

Lateral Slides--progressively more difficult bands and tubes are used to increase the muscle resistance.

When you are moving with weight, form is key. Our personal trainers demonstrate, watch, give feedback, and then record your progress after each exercise.

Stretching: Lower Body

Staying loose & flexible will help prevent injury, help you progress with your training and help you recover. Read below for more on this week's focus: hamstrings, thighs/groin and the quadriceps.

At BodyByGeoff each training session starts with a warm-up & ends with the trainer stretching or manipulating you with his/her body weight and pressure to increase your range of motion & aid in exercise recovery.

If you have injured yourself or you are in extreme / repetitive pain, you may need to see your doctor and then come see our Physical Therapist, Oana.

BodyByGeoff is in-network with most major health insurance plans including Carefirst & Anthem Blue Cross, Aetna, United and PHCS.

(1) Hamstring Stretch
Gently pull knee to chest until stretch is felt. Hold for 20 seconds. Repeat with other knee.

(2) Quadriceps Stretch
Pull heel toward buttocks until stretch is felt in front of thigh. Hold for 20 seconds. Repeat with other heel.

(3) Thigh Adductor (Groin) Stretch
Sitting straight or with back against a wall, gently push your knees to the floor until stretch is felt. Hold for 20 seconds.