FITNESS TRAINER | ONLINE COACH
MY PERSONAL SUPPLEMENTATION REGIMEN
I get tons of questions almost everyday regarding my supplement intake. What do you take Post-Workout? What do you take Pre-Workout? Do you use a Weight gainer? and so on...
So I decided to Map out my supplementation regimen for you guys. Now this is what I follow according to my personal needs and goals. You can also follow this regimen but you'll need to adjust things according to your body type and goals.
ON Gold Standard 100% Whey: I do two scoops in the morning with my breakfast.
Favorite Flavors is- Birthday Cake or Double Rich Chocolate
ON Platinum HydroWhey: I do one scoop Post-Workout.
Favorite Flavor- Chocolate Peanut Butter
ON Pro BCAAs: I take one serving before and during workouts and sometimes during Cardio if I'm in a calorie deficit.
Favorite Flavor- Raspberry Lemonade
ON Amino Energy: I use this throughout the day for anytime energy. I'm not a big coffee drinker so I usually do 2-3 scoops in a day.
Favorite Flavors- Grape, Fruit Fusion, Cotton Candy
ON Gold Standard Pre: This is my Go-to Pre Workout. If I need a push through my workouts, I do one serving 30 minutes before I train. I only use this if needed.
Favorite Flavor- Blueberry Lemonade
ON Creatine: One serving before and after training.
ON Glutamine: One serving in the morning with breakfast and 1 serving Post-Workout.
ON Opti-Men Multi: Daily
ON Fish Oil: Daily
ON CLA: Daily
Vitamin C: Daily
If you need help with Nutrition/Supplementation click here
HIP FLEXORS AND YOUR POOR SEX LIFE March 23, 2017
I know, sounds kinda harsh, right?
How the heck can Hip Flexors make my sex life poor? Is this even possible?
It most certainly is possible, and I will explain why in this article. I will also give you guys a quick routine of carefully placed stretches to help unlock your Hips and make you move with ease throughout the day and for the rest of your life...
So, I won't get too deep with this because I know most people have short attention spans and you want to know the quick ways of doing things without all of the heavy info and reading. I will do my best to make it short and sweet, or should I say short and Loose!
The Hip Flexors, also known as the "psoas" muscle, is one of the longest muscles in the human body. Its the only muscle that connects the upper body and lower body. It controls balance, sitting, standing, twisting, reaching, bending, walking and so on...
The Hip Flexors are also connected to our well-being and emotions which can cause more problems other than movement issues or pain.
The psoas is designed to bring the upper body towards the lower body in the event of danger or shock. In other words, it puts you in the fetal position for protection. Think about the last time you were scared or shocked. What was your bodies natural instinct? I bet it pulled your upper body towards your lower body or made you tense up into a hunched over position. It basically does this to bring the two ends of the spine together to protect our body from trauma.
The body adapts pretty quickly to certain situations. Like if you have a desk job or drive for most of the day, or like some of my clients who are sitting for long distance flights. If you're placing your body in an unfavorable position, it will tense up and get stiff. Just like when it goes into survival mode. The body is meant to always move. If you sit or stand in one position a lot, it will adapt and the muscles will shorten in length. This is a recipe for tight Hip Flexors.
Which brings me to the topic of this Article, Hip Flexors And Your Poor Sex Life. Sitting all day can have a HUGE affect on your sex life! Why is this?
The body loves to constantly move and sex is movement. When the hips become severely tight and theres pain in your middle and lower back, your breathing can become shallow and cause difficulty in certain movements of the hips. This has everything to do with how certain body functions are unable to happen smoothly from the restriction and limitation of muscles and organs. Pain will restrict our sexual performance and the body responds to pain as a threat and quickly moves from a state of pleasure to a state of panic. Panic and Sex do not go together!
When the hips become tight they pull on the lower back. This can cause a decrease in blood flow and circulation as well as a delayed nerve response to the hips. We all now that circulation plays a BIG role during sex for a man. If you think that is bad, lets look at the emotional side which is more important than our physical side in the bedroom.
This is where the "Fight or Flight" response comes in, which will also have an affect on your bedroom life. By having a tight psoas muscle, signals are sent from the brain to the body that danger is present. These signals trigger responses within the body that will cause an overexertion of the adrenal glands and will weaken the body's natural immune response to stress. If the Hips are constantly tight and overworked, the body is faced with permanent roadblocks of emotional and physical stress.
So tight Hips isn't just a physical limitation but it's also an emotional one. The hips are a primary mover in sex and its pretty much common sense that we need our hips to be as loose and flexible as possible in order to achieve dynamic sex.
So, you get the point? Theres so many other problems that tight Hip Flexors cause such as:
Fat Storage- From adrenal imbalance caused by tight hips
Decrease Energy and Performance
Depression and Anxiety
Lower Back Pain
And many more...
Hopefully you catch my drift here. The bottom line is you need to take care of one of the most important parts of your body....The Hips!!
You will be amazed on how much better you will feel each day and how happy you will become.
To help you get started, I put together a sequence of dynamic/static stretches for you to follow everyday. They are put in a certain order for a reason. You can do them in the comfort of your home or at the gym. There is no equipment needed and its very simple to follow and all you need is 5-10 minutes a day. I think thats easy enough for you to follow in order to better your life!!
I even added pictures/videos so that you can resort back to this article incase you forget!
LETS GET STARTED!!
Perform the following 7 stretches in their exact order. You will feel an immediate release after you're done. Try to do this at least once or twice a day. I have recently started doing these daily for the past month and I feel amazing. I still have a ways to go but I can move a lot more freely with everything I do!!
3-Way Leg Swings (Dynamic Stretching)
Stand on a pad or the floor and swing your opposite leg forward and back, 10 reps each way. Than, swing your leg sideways for 10 reps each way. Lastly, swing at a 45-degree angle for 10 reps each way. When finished, switch legs.
Half Kneeling Side Bend (Static Stretching)
Get into a half kneeling position with the back foot flat on the floor. Bring the arm overhead with your palm facing inwards. Perform a side bend by bringing the pelvis out and bending through the back. Do this for 2 reps on each side with each stretch held for 20 seconds.
Knees In and Out (Dynamic Stretching)
Lie on your back with your feet bent about hip-width apart. Drop the knees from side-to-side. Perform 5 reps each way with a 2 second hold on each side.
Half Kneeling Hip Flexor Opener (Static Stretching)
Take a half kneeling position with the back foot flat on the floor. Squeeze the Glutes and extend the hips forward. Its a small move with a BIG impact on your hip flexors. Perform 2 reps on each side with a 20 second hold on each.
Glute Bridge- Single/Double- (Muscle Activation)
Lie on your back and brace your abs and core. Bridge your hips up and hold for 2 seconds. Perform a total of 5 reps. Than, perform a single leg bridge for 5 reps each side with a 2 second hold on each side. To increase the intensity, squeeze the glutes at the top.
Heel Into Wall (PNF Stretching)
Lie on your stomach and rest your head on your hands. Bend your knee to 90 degrees and rest the outside of your foot against a wall. Use your hip muscles to push your foot into the wall as hard as you can push and hold for 6 seconds, relax and push again for another 6 seconds. Switch sides and do the same. Get 2 reps with a 6 second hold for each side.
Table Quad/Hip Flexor Stretch (Fascial Stretching)
Grab the top of your foot and place it on a table. Raise your arm on the same side as the bent leg and keep the palms facing inwards as you go into a side bend. Hold the stretch for 20 seconds than switch sides. perform 2 reps on each side with 20 second holds.