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Exercise for teenagers

Exercise for teenagers

Hello, dears!
young sporty woman preparing to run in early foggy morning in th
The NHS recommends to teenagers an hour of physical activity every day to stay healthy.
Sadly, there are people who do not like sports. However, when I hear a teenager “I do not like sports”, I’m always tempted to reply, you haven´t had time to try them all. Besides the most popular, there are plenty, beneficial to growth, sports. Pick something that you find interesting, if you hate running, don’t run.
My dear teenager, exercising is good for you because keeps your body at a healthy weight, keeps your bones strong and your joints healthy, helps you sleep better, produces endorphins that make you feel happy, and reduces stress. If these are not reasons enough, you can have fun and make friends!
The recommended exercise routine consists of three components: aerobics, strength training, and flexibility. Why? Aerobic exercises quicken your heart rate and breathing and are good for your heart. Strengthening your muscles allow you to be able to increase your endurance. A flexible person has a lower chance of getting sprains and strained muscles.
Sports are a great source of aerobic exercise. A soccer player may have great cardiovascular endurance, but he probably will have very little muscular power, especially in the upper body. The physical benefits of a sport usually depend entirely on characteristics of the sport itself.
A proper strength training program will fix this imbalance, focusing on those areas not involved in a particular sport. Also, it will improve your sports performance, enhancing your weak points. 2-3 short sessions on days off your team training will make a huge difference.
Last, but probably most important, take the time to stretch, every day. Staying injury-free throughout the sports season requires a proper stretching routine. Stretching before athletic activity helps prepare the muscles for exercise. Stretching after exercise has proven to be important for preventing injury. Let me tell you 4 tips on stretching:
  1. Avoid any bouncing or bobbing while doing a stretch.
  2. Do not to push yourself too much. To be more specific, always avoid trying to stretch if it feels uncomfortable.
  3. Keep your body relaxed and stretch both sides equally, so that you can improve your overall flexibility and range of motion.
  4. Don’t be afraid to ask for help. If you´re not sure how to do something, ask.

Stay active and have fun!

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Exercise after pregnancy

Exercise After Pregnancy

Hello, dears!

Along with tons of joy, pregnancy comes with lots of questions. After pregnancy,  how to get back in shape and all kind of questions related are very common. I´ve seen many women go to the gym for the first time after pregnancy. Although exercise may feel like the last thing you want to do as a new mom, according to The American College of Obstetricians and Gynecologists, it does have benefits:

  • It helps strengthen and tone abdominal muscles.
  • It boosts energy.
  • It may be useful in preventing postpartum depression, by increasing the levels of feel-good chemicals (endorphins) in your brain.
  • It promotes better sleep.
  • It relieves stress.

The most important exercises in the first few days after birth are your pelvic floor exercises. Start doing them as soon as you can.

The pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine at the back. Your pelvic floor supports your bladder, bowel, and uterus, and gives you control over when you empty your bladder or bowel.

Having a weak pelvic floor makes it harder for you to squeeze the muscles and sphincters at the bottom of your bladder. You may find that you accidentally leak a little wee when you cough, sneeze or exercise. It affects up to a third of all new moms.

Your pelvic floor affects your vaginal muscles, too. You may find sex less satisfying if you have a weak pelvic floor.

Doing just a few pelvic floor exercises every day will help to treat symptoms, and will help to prevent problems later on so, include pelvic tilts, belly breathing, and abdominal bracing in your daily routine as soon as you comfortably can.

More details on pelvic floor exercises at Pelvic Floor First, an amazing Aussie website!

It is recommended at least 150 minutes of moderate-intensity (this means: you are moving enough to raise your heart rate and start sweating) aerobic activity every week. But this is imprecise because it´s also recommended a warm-up and a cool down (10 minutes each). At the end, doing it properly means 40-45 minutes a day. Good news is walking count as exercise! Walking is a great way to get back in shape. Walking outside has an added bonus because you can push your baby in a stroller.

Last, but not least, muscle-strengthening activities like yoga, Pilates, and lifting weights should be done in addition to your aerobic activity on at least 2 days a week. All these disciplines have not only a few exercises or routines but specialties adapted to your needs.

Start by strengthening your core with this easy exercises, when you feel ready:

Belly breathing: Belly breathing simply involves allowing your stomach to expand and contract as much as possible while you actively inhale and exhale as deeply as possible.

Abdominal Bracing: Begin by lying face-up on the floor. Brace your abdomen by contracting your entire abdomen as if you were preparing to get hit in the stomach. From here, perform different movements with your arms and legs (such as raising one or both arms overhead or extending your legs while keeping your back flat against the floor).

Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor or propped on a ball. Brace your abdomen and tilt your pelvis back by pressing your lower back into the floor. Hold this position for five seconds then repeat.

Happy training, Moms!

   
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Yes, it happened: The interview

Yes, it happened: The Interview

Hello, dears!

Finally, I had the interview with the Jordan Marketing Director. She is a charming woman who even showed me the snow, melting,  in Portland.

Only 30 minutes were scheduled but I felt comfortable speaking English, and we were talking more than an hour.  I know I earned the extra time, she didn´t stop typing and asking, digging in my answers. She opened my brain, dissecting my experience inside the Breakfast Club, training habits, expectations, goals, results… but also, personal info, clothing, equipment, purchasing habits, and so on. I had extra questions because I´m Spanish and they focused (and expected) on US athletes.

jordan-welcome

The Breakfast Club delivers workouts through Facebook Messenger, and I told her  I had used it years ago to train people, geographically remote. She was pretty interested.

         

Like 15 questions later, she asked: “How would you improve the program?”

“Hiring me”, I said.

“So, you would hire yourself to improve it?”, ensuring there was no mistake in translations.

“Yes!”

“OK, actually, that´s a good idea”.  Nodded and typed.

What she wrote intrigues me.

I also suggested:

how to turn the workouts a little more interactive, allowing each trainee to turn them harder or easier. The next version of the Jordan Breakfast Club is expected next fall. If you find this feature there, you´ve read it here first, ha!

Of course, if they call me offering a job, I will tell it!!

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The conference call

The Conference Call

Hello, wonderful people! Yesterday, I had this interview with Jordan´s Marketing Senior Director. It didn´t go as any of us would expect.   I tried to connect to the conference call platform multiple times but I was unable to connect. I spent the whole time of the interview introducing codes and pin numbers, and enjoying the typical waiting music. Quickly, I send her an email apologizing for wasting her time, and that was all. This morning she sent me another email, setting up a new conference call on Monday. Please, cross your fingers :)
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Santa Claus in my inbox

Santa Claus in my inbox

Hello, beautiful people! While I was sleeping, Santa visited my inbox and dropped an email, look: mail-jordan I haven´t spoken about this because the whole thing looked quite secret. The “club” was limited to 300 trainees, I still don´t know how, but I made the cut :)

It seemed to me that Jordan wanted to launch a new training app, and I didn´t want to share the workouts and ruin the surprise. Maybe I´m right, maybe I´m not. Anyway, I did the workouts religiously and I was brutally honest completing the feedback survey.

As I´ve been a good boy, my gift this Christmas is an interview with the Senior Director of Global Brand Marketing.

Merry Christmas!!!