Gettin' Fit & Healthy with Rickie

  Proper posture in the Modern Era     Do any of you remember the times when Mom or Grandma would say 'stand up straight or stop slouching.' Well that was good advice whether we liked hearing it or not.   I am sure you have all seen this posture maybe even in some individuals without a device in their hand. Basically they have adopted this posture into their everyday activities and are most likely experiencing aches and pains throughout.  This posture 'Text or Tech Neck' affects the neck, upper back, shoulders and chest.  Which can than cascade down into the lower back, pelvis and hips.  With the upper back and shoulders rounded and excessively stretched this causes the chest muscles to shorten and tighten, which in turn leads to this hunched posture all the time.  Additionally the lower back becomes overstretched as the pelvis is tucked under which leads to collapsed & weakened abdominal muscles that are unable to support the spine. ...

  Today I would like to share with you my favorite morning routine.  Ideally I like to do this routine while the house still quiet and prior to checking emails or my phone.    Begin in a quiet place with your yoga mat and a cushion or you can use a neatly folded blanket.  Take a comfortable seated position on your cushion or blanket, just high enough to raise you backside a few inches from the floor.  Rest your hands on your legs or cup them in your lap comfortably.  Allow your spine to be nice and tall but not stiff and the crown of your head reaching towards the sky.  Gently close the eyes and allow the muscles in your face to soften.  Try to sit quietly for a few minutes or stay longer if you like. Focus on your breathing with your mind nice and clear.  It helps to count your breaths to yourself to keep the mind from wandering but if it does just come back to focusing on your breath.  Once you feel  you are ready, wiggle you...

Stretching basics & tips     Introducing stretching or flexibility training to your workout does not need to be complicated, confusing or tedious.  To get started let's just introduce flexibility exercises focusing on the muscles worked during your workout. Keep in mind you may need to stretch some muscles you may not have considered, for example after running of course you want to stretch your legs but you should consider stretching the chest, back, shoulders & side body. We all know the legs are working on our run but we also rely on the upper body to assist in power and some runners also can be tense in this area.     A few guidelines to follow during flexibility training. Ideal time for flexibility training is after your workout and cool down, if you are cardio training.  This ensures our muscles are warm and pliable, cold muscles are more susceptible to injury during stretching. With that in mind if you are just working on flexibility training ...

  Stretching...do I need it?     Ahhh stretching...for some of you the  'ah' emulates that feeling of release after a good stretch, for others it is a question 'do I really'?       When I first started teaching group fitness classes in the early 1980's we were always told to stretch and we understood why it was necessary but always felt like it could have been skipped or we kept it short and sweet.       So the easy answer to this question is 'yes!'  That goes for all of us regardless of the type of workout, our fitness level or the length of the workout. Every workout should be followed by stretches at least for those muscles you were using. This includes cardio workouts like Spin, HIIT, Zumba, kickboxing, walking or running, etc. You are using muscles during all of these workouts.  Once you have completed your cardio work and cool down, also important, do some basic stretches for any of those muscles you felt fatigue dur...