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Stay healthy! 

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http://www.pushfitnessclub.com/fresh-meadows

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http://www.pushfitnessclub.com/fresh-meadows

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6 Running Stretches That Are Too Easy to Skip

If you’re one of those runners who sprints away from a warm-up and cool-down as fast as you do a finish line, you’re missing out on some great benefits. Plus, you could be putting yourself at risk for injury.

According to Lauren Loberg, doctor of physical therapy and board certified clinical orthopedic specialist with TRIA Orthopaedic Center, an effective warm-up will prime your muscles for the run, therefore helping to prevent muscle strain and joint pain. Similarly, letting your body find its cool post-run allows your heart rate to drop back to normal, and is a great way to prevent muscle soreness.

Get into the habit of spending just a few extra minutes pre- and post-jog to stretch it out with the following moves. These running stretches are so quick and easy, you really have no excuse not to do them.

RELATED: 50 Running Resources for Speed, Strength and Nutrition

3 Before-You-Go Running Stretches to Loosen Up

Flow through the following three stretches to get blood moving to common problem areas — like knees, hips and ankles — prior to your run. “Increased blood flow and warmth will make your tissue more pliable and your muscles ready to perform,” Loberg explains. Keep in mind: You don’t want to stick to a static hold with these stretches. (Save that for post-workout!) Instead, continuously move back and forth between sides.

1. Groin Stretch

How to: Stand with legs a few steps wider than shoulder-width apart (a). Shift to your weight to your right side, bending your knee to sink into a lateral lunge. Make sure the toes and the knee of your bent leg points straight ahead (b). Hold for 10-20 seconds before shifting to the other side. Repeat 3-4 times.

2. Hamstring Stretch

How to: Begin standing with your feet together (a). Step one foot back about two feet. Hinge forward from the hips, keeping your back flat and both legs straight (b). Hold for 10-20 seconds before stepping the back leg through to the front and alternating sides. Repeat 3-4 times.

3. Ankle Circles

How to: Stand tall. Shift your weight to your right side and lift your left foot off the floor a few inches (a). Roll the ankle of your raised foot in a circular motion, making sure to roll in both directions (b). Alternate feet after 10-20 seconds. Repeat 3-4 times.

RELATED: How to Score Perfect Running Form Like the Pros

3 Stretches to Bring Down Body Heat Post-Run

Loberg recommends these staple yoga moves to stretch out all the areas you taxed during your run — namely your hamstrings, calves, hips and quads. Move swiftly from one pose to the next, or reset in between each. For extra TLC after these stretches, use a foam roller to screen for areas that are especially tender. Spend three minutes rolling each leg, focusing on the sore spots.

http://www.health.com/fitness/easy-running-stretches

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26 Simple Ways to Shape Up This Summer

Your summer shape-up guide

What’s not to love about summer? We get outdoor workouts, BBQs, frozen cocktails, and well-deserved time away from the grind. But while the living is easy, so are the opportunities to scrap your usual clean-eating ways. "Summer can turn into a season of letting loose," points out Hollywood-based nutritionist Lisa De Fazio, RD. "That’s all great, just not if you’re trying to enter the fall feeling your absolute best." The smartest approach is to focus on what you can do more often (take extra steps outside, eat vegetables in the morning) rather than subtract things you love (Frappuccinos, food groups—no way). Just pick and choose from these 26 simple moves and you should have no problem staying your strongest, slimmest self.

Eat avocados

Order the extra guac. "Avocados pack healthy fats that help you feel fuller longer," says Abbie Gellman, RD, a chef and nutritionist in New York City. And they may help stave off metabolic syndrome, according to a new review of more than 100 studies, published in Phytotherapy Research. "I always sneak avocado into my summer smoothies to make them extra creamy and filling," says Gellman. Feel free to enjoy half an avocado per day.

http://www.health.com/fitness/summer-shape-up-guide#5-detox-heat-vegetalbes

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Two types of exercise may be needed to preserve muscle mass during weight loss

Published: August, 2017

While obesity presents a number of health risks for older adults, weight loss is often accompanied by a reduction in muscle tissue and loss of strength. A team led by researchers at Baylor College of Medicine set out to determine whether more exercise or specific types of exercise would help preserve muscle during weight loss.

The researchers randomly assigned 103 obese women and 57 obese men over age 65 to one of four groups. Three groups participated in a reduced-calorie diet plus one of three exercise programs — aerobic training, resistance training, or combined aerobic and resistance training — while the fourth, a control group, only received information on healthful eating.

After 26 weeks, people in each of the exercise groups had lost an average of 9% of their weight, while those in the control group had no change. Performance scores — a measure of ability to do daily activities — increased more among the people who did a combination of aerobic and resistance exercise than among those who did only one type. However, all three exercise groups had better performance scores than the control group did. Aerobic capacity — the ability to metabolize oxygen — increased more in the combination and aerobic groups than in the resistance group. However, the people in the combination and resistance groups showed a greater increase in strength and retained more muscle mass, compared with those in the aerobic group.

The results, published May 18, 2017, in The New England Journal of Medicine, add to evidence that resistance exercise, in addition to aerobic exercise, is essential as we age, especially when we're losing weight.

http://www.health.harvard.edu/exercise-and-fitness/two-types-of-exercise-may-be-needed-to-preserve-muscle-mass-during-weight-loss

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After an amazing work out head over to our Juice Bar where you can restore the energy you need for tomorrow’s work out!

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Get summer ready with this ab routine !

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Thank you, to all the brave men and women who have sacrificed so much for our freedom! #HappyfourthofJuly

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Classes are happening today! 

Salsa with Andrew

Cycling with Sara

Total Body Toning with Jan

H.I.I.T with Jan

Zumba with Diana

Spinning with ALICE

Core Yoga with Moria

Kettlebell with Yadira

Visit our site! http://www.pushfitnessclub.com/fresh-meadows

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Start your work out at the gym the wise way....

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Come to Push Fitness for Spinning Class!