JCC Allentown Blog

To stretch, or not to stretch? Experts used to claim that stretching before a workout can help decrease the risk of orthopedic injuries; however, more recent research shows that stretching is ineffective for warming up your body.  Some research is even proving that pre-workout stretching can be harmful to athletic performance. [1]

As an active person, you may not always be looking for peak performance, but you always strive to be healthy and avoid injury.  So what is the best way to warm up?

A warmup should be designed to move your body in motions similar to the actions you’ll perform during your workout.  If you’re going to do an upper body workout, your warmup must simulate that action in your upper body muscles.  A warmup should also increase blood flow, which in turn increases muscle elasticity. This process requires elevating the heart rate.

Dynamic Stretching (DS) is stretching performed by moving a joint through its full range in a challenging but comfortable motion.  The goal is to lengthen and shorten a muscle by activating your nervous system.  Static stretching does not have this effect.  DS can increase joint range of motion, increase blood flow and increase body awareness, just to name a few benefits.  It also requires a fair amount of coordination, which stimulates neuromuscular activity and alertness.

Do not confuse Dynamic Stretching with Ballistic Stretching where you “bounce” into the stretch.  Ballistic Stretches should only be done with the watchful eye of a Personal Trainer or health professional to avoid potential injury.

See this month’s Exercise of the Month to learn hip swings, a great form of Dynamic Stretching, and contact a Personal Trainer to learn customized stretches specific to your needs!

[1] “Static Stretching Impairs Sprint Performance in Collegiate Track and Field Athletes;” Journal of Strength and Conditioning, Winchester, Nelson, Landin, Young, and Schexnayder.  Vol 22, Number 1, January 2008

by Jane McIntosh, MA, CNS

Take a “Spring Challenge” of your own – instead of ”detoxifying,”  try instead to think in terms of clean eating more often. Stock your fridge with lemon to add to water that you’re drinking, and while you’re at it, give the not-so-clean items the spring cleaning treatment!

Sources:                  http://www.mayoclinic.com/health/detox-diets/AN01334,

Tate DF, Turner-McGrievy G, Lyons E, Replacing Caloric Beverages with Water or Diet Beverages for Weight Loss in Adults: Main Results of the Choose Healthy Options Consciously Everyday (CHOICE) Randomized Clinical Trial. Am J Clin Nutr; Mar. 2012; 95(3): 555-63.

Target Muscle Groups:

Front to back – hamstrings & hip flexors
Side to side – inner and outer thigh

Benefits: Dynamic flexibility

Front to back:

• Brace yourself on something sturdy with one hand.
• Kick on leg forward and back, increasing in height so you feel a hamstring and hip flexor stretch.
• Repeat 10-15 times for each leg

Side to side:

• Brace yourself on something sturdy with both hands.
• Kick one leg side to side in front of your body, increasing in height so you feel a stretch in the inner and outer thigh
• Repeat 10-15 times.

With today’s handy mobile devices and social media networks, connecting with others is becoming easier to do and enhancing our well-being. Translated, this means we’re feeling good about ourselves and the world around us – aka, enjoying life!

When we connect with others in a positive way, reactions take place between our minds and bodies. Our physiology reacts to what our eyes are seeing, our ears are hearing, and our heart is feeling, prompting our minds to produce positive thoughts and feelings based on these positive bodily experiences.

This is also works in the reverse direction: when the mind thinks positive thoughts, our physiology responds with less tension, lower heart rate and blood pressure, and “feel-good” hormones.

The benefits of connecting with others include:

• A heightened sense of well-being
• A high level of bodily functioning
• Increased feelings of happiness, security, confidence
• Increased emotional health through sharing with others
• Increased sense of self-worth and purpose

Ways to connect:

• Take time to give time: Take five minutes or fifty- depending on your schedule- and give your full attention to someone you care about. It’s a meaningful (and free) gift you can give.
• Quality time: Arrange to spend time sharing experiences with people you care about. You’ll create memories in the process!
• Turn it off: Switch off the digital displays and play a game with the children, or just catch up with one another.
• Make someone’s day: Smile or wave at someone whether you know them or not. It may just be what they need and it costs you nothing except a little courage!
• Reach out and touch someone: Visit a friend or family member who needs support or company.
• Lend a helping hand: Volunteer in your community or participate in local events. You’ll help those around you and expand your connections.

Social networks are not just about the influence others have on us, but also about the effects we have on others! Get connected today!

Sources:  National Health Services (http://www.nhs.uk), Abstract: Pleasure and Emotion: An investigation of Physiological Responses Emerged by Pleasant Stimuli, International Association of Societies of Design Research, 2009.

Let’s face it – when we have had a bad day, a common practice is to turn toward our comfort food of choice. It’s a typical response that oftentimes stems from childhood when food was given to us to heal physical or emotional pain.

But, in our society of overconsumption, poor nutritional choices and oversized portions, comfort eating can lead to excess pounds.

The relationship between food and mood is evolving, but mounting evidence indicates that dietary choices bring about changes in our brain structure, chemically and physiologically, which can alter behavior.

Nutrition experts agree that the food/mood relationship is a 2-way street; not only does food affect our mood, our mood affects the food we choose. So, it behooves us to practice a mood-management eating plan that focuses on stabilizing blood sugar through a balanced diet; i.e., eating a balance of protein, carbohydrates, fruits and vegetables, and limiting sugar, fat, and alcohol.

The effect Carbohydrates, Proteins, and Fats have on our mood

Carbohydrates: The connection between carbohydrates and mood stems largely from Tryptophan a nonessential amino acid within carbohydrates. As more Tryptophan enters the brain, it is converted to Serotonin – a neurotransmitter known as a mood regulator that produces a calming effect – and mood tends to improve.

Proteins: Protein foods contain the amino acid Tyrosine, which the brain converts to Dopamine. Dopamine has the effect of sharpening your mental processes and giving you energy.

Carbohydrates + Protein: If you combine protein with carbohydrates, insulin production will prevent the Tyrosine from getting to your brain first which may cause a feeling of sluggishness due to the competition between the amino acids.

Fats: Fat helps to stabilize insulin levels that may spike from carbohydrates. Bonus: At 9 calories per gram it is satiating, so you feel full longer!

Prevent the “go-to” comfort food response:

- Don’t skip meals. Doing so lowers blood sugar levels which can affect your mood and behavior. Keep a stash of nuts or trail mix or something handy.
- Eat Breakfast

Written by Jane McIntosh, MA, CNS

Sources: Institute of Medicine, IOM, 2011 Early Childhood Obesity Prevention Policies Committee on Obesity Prevention Policies for Your Children, Leann L. Birch, Lynn Parker, and Annina Burns