Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of
fitness.
I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth.
And I'm Kaylee, your fitness newbie here to ask the questions you're too afraid to ask.
From crunches to kale, we've got the inside scoop on what works and what doesn't.
Because fitness should be fun.
So Kaylee, what do you like to listen to when you work out?
I don't know, sometimes a podcast and sometimes music.
Hey wait, this is a podcast.
What if you could have both?
At the same time?
Oh yeah!
Podbeat is a free mobile app that lets you add any beat style to any podcast for your
workout.
It's easy to do and free to download in the App Store.
Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your
voice.
So if you want to make our podcast work for a workout, check it out in the App Store.
They even have Podbeat for Android users in the Google Play Store.
Okay, on to the show.
Kaylee, I feel like at some point between episodes, you said, I don't know if we've
ever really talked about stretching.
No, I think we even had a listener that requested that we talk about stretching.
We did?
Yeah.
I'm not going to lie.
I do a much better job watching the social media than I do.
I do a much better job.
You are our official social media manager.
I had to wish myself a happy birthday.
I know, I'm so proud of you for that.
That's so nice.
Hey, let me know who's your birthday.
But now it's on my phone and it's official, so now I know.
Good, good, good.
It's always one of those awkward things though to ask people, hey, what's your birthday?
You know, to be able to put it.
I like to wish happy birthdays.
I don't have this problem.
And I don't have birthdays turned on on Facebook.
Yeah.
I have this weird thing where I remember everybody's birthday.
People that I went to elementary school with.
Alan's birthday is January 3rd.
Your birthday is May something.
Failed.
27th.
No.
It's in May.
I feel like that's pretty good.
That's pretty good.
In your kids.
Yeah.
Obviously I know Elle's birthday.
Gavin's birthday is in November.
Yeah.
And Ty's birthday is in, I shouldn't just be giving this information out.
Right.
Yeah.
But yeah, you know.
Yeah.
Anyway, that's not the point, but I know people's birthdays.
That's impressive.
Yeah.
Thank you.
So anyway, thank you for being our social media manager and knowing birthdays and wishing
yourself a happy birthday.
It's great.
Do you want to say thanks?
Today, can we talk about stretching?
So as per listener request, and you mentioned it.
So it's like a double whammy.
We're going to talk about stretching.
Yeah.
What we should do for stretching and oh, that's right.
Was it Desiree that asked about stretching?
Yes.
It was.
Okay.
So Desiree.
Hey, Desiree.
I know you listen.
So we're going to talk about stretching today.
And I've never been a personal fan of stretching.
Yeah.
I've gotten some stretch hate vibes from you.
Yeah.
Definitely not static stretching because I don't, I don't got time for that.
But what I love is that now there's researching, there's research that's come out that proves
I've been right all along.
Oh, wow.
I almost feel really good.
It does feel good.
I love it for you.
I love feeling right.
I mean, most of the time I know I'm right anyways, but.
Right.
But it's nice to have it validated.
It does.
It does help to have a published journal.
Yeah.
That says I was right all along.
So.
Proof right there.
So you don't like a static stretcher.
Do I think that there is some yoga that can help with some mobility and things like that?
Yes.
I do think everyone's different.
Yeah.
And you know, I probably could actually like work on some things better.
But if I'm looking at needing to schedule time to stretch before I start a workout.
If your goal is related to strength, speed, power.
Yeah.
Which I mean, if you're in the weight room, you're probably going to have one of those
three things in mind.
Sure.
I mean, you're either trying to get stronger, have more power or get faster.
Static stretching is not your friend.
And that's that is stretching that is not moving.
That is just right.
That is still.
Yeah.
It's holding that pose for 30 seconds, you know, bending over, touching your toes and
holding that.
I think I just learned early on for some reason.
I don't know.
Maybe I just got lucky coming across this information.
But as I've always understood that that you should do statics, if you're going to do static
stretching, do it after a workout.
Yeah.
I've always kind of not well, since I've been working out and not always, but I've always
kind of known that it's worthless before a workout.
It is worthless before a workout.
Don't do it.
You can use it as part of your cool down routine.
Right.
You want like if something feels tight or like whatever, like it can definitely be beneficial
there when your muscles are already warm.
Right.
You can do that, but it's not, it's not helping you if you're trying to do static stretching
before your workout.
So here are the key points.
I'm not going to read the abstract because it's still just white paper gibberish.
Yeah, really.
But they do list the key points in this, in this PubMed, in this article.
So the key points are that statics stretching has a negative effect even on balance and
agility performance compared to dynamic stretching.
That negative effect meaning it's going to like, it's worse.
Yeah.
Make it worse.
Balance and agility performance.
Now let's define dynamic stretching because dynamic stretching is you're still stretching,
but there's maybe some movement to it.
If you're going to hold it, you're holding it for just like a second, but then you're
moving on, you know, and doing your prepping yourself to be mobile and do things.
With the intention of warming up and preparing yourself for like what you're going to, you
know, what you're going to have ahead.
So there was no effect of stretching protocols on reaction time.
So if you're looking at increasing reaction for any reason, it didn't, it was kind of
a wash.
Dynamic stretching was more effective than static stretching for increasing movement
time of the upper extremities, which I did think was kind of interesting.
So, you know, now what, if you pull up this article and you do read it, I mean, you, this
specifically was a study done on high school athletes and their exercise, you know, like
it's just warming up protocol, what it typically looks like, which I can justify this because,
and I can say, because I've been helping with middle school track this season and they just
had the same routine that they've been doing for years and years and years and years and
it did.
It was started off with a whole slew of static stretches, bend over, touch your toes.
Yep.
Hold it.
The old shoulder, all the things arm across behind your body, all the things that, you
know, it just had not been updated.
I did.
I'm sure you were super nice about it because I was like, I can't handle this.
I'm not going to watch the kids do this when I know it's not actually what's right for
them.
What a waste of time.
It is not what we need to be doing.
And so they did have, then they did move into a series of dynamic stretches after that before
they had them do like a jogging lap.
But the dynamic stretches were actually more even like track warmup stretches.
I mean, they were dynamic, but we scrapped it and we reworked the whole thing and it's
still, it's still a work in progress and there's things that we can make on it, but they've
cleaned up their workout tremendously.
They also learned the power of dressing appropriately for spring weather when, you know, you can't
just tough it out with shorts and a t-shirt because if your muscles don't get warm and
you try to sprint when you haven't sprinted in a long time, or probably since last track
season, really, you're going to have some pulled injuries.
So they're learning that there's a reason why you're, you know, you're doing this.
And so same thing though, relates to adults.
This did have somewhat of a smaller sample size than what I would like to see in papers,
but at least it was a start and it was a good point of just kind of say, Hey, we study this
and here's the differences.
And we actually did see differences around static stretching versus dynamic.
So that's definitely the key.
Huh?
Yeah.
That's all super, super interesting.
And movements to get you prepared for your workout.
I mean, in a movement.
So the other thing I did and getting ready for coaching was I was going through, way
back through the fundamentals and you are like, okay, well then what's the point of
a warmup, right?
Because a lot of times you maybe have a program that you're following and it will either say
to warm up.
Sometimes it gives you specifics on how to warm up, but knowing why you're doing it,
I think makes it easier to follow it and not just like cut it out because you want to cut,
you know, 10 or 15 minutes off of your workout time.
Right.
So this fundamentals of coaching class that I took to get ready to get my coaching hat
back on again, it defines a warmup as this from the national federation of high school
associations.
All right.
So effective warmup moves fluid of the muscles, joints and connective tissues to increase
the temperature of the muscle and to help deliver oxygen, carbohydrates and fats to
fuel exercise.
A 10 to 15 minute warmup should typically involve low intensity activities similar to
those used in the sport.
So dynamic stretches, they're moving.
You know, if you're going to be doing mostly a lower body workout, then making sure that
you're focusing on getting, you know, your quads, your hamstrings, everything moving,
your calves that is going to be used in what you're doing.
Right.
Dynamic stretching should be included in the warmup and static stretching should be used
in the cool down when the muscles are warm.
Yeah.
Offering an opportunity for improved elasticity, flexibility and range of motion.
So the moral of the story is a warmup.
Just think about it.
You're moving slowly.
Yeah.
To get into it.
Don't start static stretching.
Yeah.
I don't want to sound like an asshole, but I just feel like I...
This is a duh moment?
Like a well duh.
I knew that already.
Yeah.
I think I did.
When I go down on strength training days and I always do run a mile.
I don't consider that part of warming up and well, waking up, I guess.
Yeah.
Run, have a good cry, you know, and move on with my day.
But after my mile, it's a run walk.
Just get down, get the blood moving a little bit.
And then I do, I have this five minute YouTube warmup that I do.
That's dynamic.
Should you do that before you're running?
I do it after.
I'm just asking, do you think you should do it?
I mean, you probably should be doing that before you're running.
I don't want to and I'm not going to.
Then whatever works best for you.
Thank you.
Don't come crying to me when you get injured.
I've never come crying to you.
No, not at all.
But I've never seen you cry.
I've never seen you cry.
That's true.
Cause I don't run with you.
Oh, that's your only time that it like works.
But I do think, I mean, I do think it is something that can be helpful and it depends on your
goals.
Right?
Sure.
Now I do think that there is something to, I'm hoping we find time soon to get her on
as a guest because dear friend of mine, old college roommate.
She's been in the fitness world for two decades now and she has been through it all.
Personal training, weight training, group fitness, switching to the yoga.
Now she's heavily doing mobility work and she shares some information.
She was working with the local football team about mobility.
And so I'd like to have an entire episode where we talk about her mobility training
and how it's different than just static stretches.
It's just different than dynamic stretches and how it's kind of like this whole new thing.
Because I think it'd be interesting just to kind of throw that out there too, as another
piece of information.
You'll see people talking about mobility and mobility training and making sure that you're
moving toward like your hips and your joints and everything is, is functioning correctly.
Is that kind of what that squat university kind of focuses on too?
It's like mobility.
Squat, squat university.
He's, he's a great follow for social media.
He does a lot of just form for squats.
Okay.
Yeah.
I follow them.
His, yeah.
His whole stance is giving you correct information of how to make sure that you're squatting
correctly.
He's a big barefoot shoe guy.
Um, how, and some mobility because it's like, okay, sometimes your mobility limitations
are affecting your squat.
Right.
And so your mobility, sometimes your ankle mobility is greatly impacting your ability
to squat correctly.
Yeah.
It's not always just your hips and it's not always your knees.
And so, you know, sometimes if you're looking at trying to learn how to do that movement
correctly, then there might be some things about your hip mobility, your ankle mobility,
your other joints.
So he does kind of get into that stuff a little bit just because it then directly translates
to your ability to move well.
Right.
You know, so, which I do think is a something that people want to be able to do.
I mean, you want to be able to move and you want to move well.
Like you, nobody wakes up in the morning and says, Oh, I can't wait to just ache to walk
today.
I can't wait for my feet just to be hurting all of the time.
So many people just live with it.
They do.
And I don't know why I don't know.
Don't get me wrong.
I do think there are some things that come with natural aging there, but I also feel
like until you hit 80, you have the power to change it.
Yeah.
And so it's up to you to either do that or not.
But if you're 80 and above, then it's over.
There was a book, my husband would know it, but there was actually a book that was out
that talks about you have the power to change reverse aging.
But once you do hit 80, there are some things that just naturally start occurring that are,
I know, but you know, aren't it?
You know, at that point, you've had a full life.
I just, I caught your attention with that one.
I'm not saying you should, you should give up over 80, but there are just some natural
things that start happening with your body that I are not, I wouldn't say inevitable,
but you know, it just changes.
You're just very blunt about it.
I don't know where you came from.
I don't know either.
I mean, but yeah, so I don't know.
That is a question we had.
We haven't really talked about it.
People do want to know if stretching should be a thing.
Is that a thing?
So it's not a thing for me.
I really don't.
You don't do it.
You don't want, she doesn't go here.
No, you don't like, I do.
I do like to do a little stretch before I have to make you feel good before my workout.
Yeah.
I've done my workout plenty of times without stretching.
You know, I don't know.
My preference is to, my preference is to slowly work into the movement I'm going to do without
it loaded, without it loaded first.
So I'm like, okay, if I'm going to be doing squats, then you know, maybe I'm going to
duck down into a really super low squat and just kind of like rock back and forth and
get my hips kind of moving a little bit and get my hips below my knees and then stand
up a couple of times and then, you know, kind of build into that natural kind of squat movement,
just kind of moving.
Yeah.
Because I think feeling your body is also a huge part of it.
You shouldn't just be going through the motions.
You need to be paying attention to what your body is doing too.
And so there's actually, at one point I went to a fitness continuing education thing and
biofeedback is a style of warming up and moving yourself through your workout where you're
basically like, there's a process in which you ask your body for permission if it's ready
to do that exercise for that day.
It's a very interesting kind of approach to strength training.
The ones that are really into biofeedback, but it's kind of the same thing.
It's like, okay, you're paying attention to what your body's doing.
Is it moving correctly?
Yes or no.
And if it's not feeling the movement that day, all of them will swear that if they chose
not to listen to the feedback process that day, they got injured because their body wasn't
ready.
So that's giving me the same vibes as like people who swear that they can like toilet
train potty train their like two month old baby.
No, they just have trained you for sure.
They've just changed you.
You ask your body for permission.
Yeah, ask it if it wants to move.
I know.
You know what?
It's hey, we should be open all.
I feel like some people make the whole stretching thing like super, super deep.
It's super, super serious.
Is it a super deep?
No.
And as super serious as people make it out to know.
Okay.
That's all I wanted to know.
And I don't, I don't think you have to be, I think at different stages in life and different
things you have going on, you probably have maybe different levels of it that you need
to do.
Yeah.
You know, and depending on your workout and what you're doing and, um, but the overall
goal is that you're prepping yourself for the movements you're trying to do.
So depending on your workout, your warmup could look completely different each time.
Are you more likely to hurt yourself by not doing a warmup?
Yeah.
I mean, I wouldn't go straight into loading the bar for a one rep squat.
Right.
I mean, so some of that you kind of naturally do in strength training anyways, because like
I would, yeah, I wouldn't even try that.
I mean, you would just fail.
But if you actually would warm up properly and get kind of yourself moving and feel like
your muscles are warm, you know, you could go tackle one rep squat, but it's probably
going to take you 10 or 15 minutes to work up to that at least.
Right.
So if you just think about it that way, then you're not going to go out and run a earth
shattering a hundred meter dash.
If you're just out of the cold, you hopped out of the car and you went to the starting
line and you ran a hundred meters versus if you took the time to warm yourself up, you
would probably have a different outcome.
Yeah.
And so when you think about it from that standpoint, you'll see, okay, there probably is a purpose
for it.
Right.
It's worth doing.
Just do it for what you need it to be.
But don't do static stretching first.
That sounds very commonsensical.
Thank you.
You're welcome.
Well, there we go.
So now the National Library of Medicine actually has a pub med.
I love that for you.
I really do.
I know.
I'm not even being facetious about this.
I just, you know, I don't know a lot, but to be right.
Everybody likes to be right.
I do like to check social media posts that if they reference something, I do like to
go look it up and make sure that it's legit.
Yeah.
And read the abstract at least in the key points a little bit, just because there's a
lot of garbage on social media.
You're built different.
I see a Tik Tok and I'm like, this is right.
Yep.
Do you hear that oranges are actually vegetables?
You know, somebody said so on Tik Tok.
It's like, okay.
Oh, I, you know what?
There was random, we were at a restaurant, a breakfast place and they had like trivia
on their kids menu, you know, and it was like, okay, what fruit is in the Berry family?
And it was like an apple, a banana, a, I don't know, there was two more options.
And I was like, none of those.
Is that apple?
Or in the Berry family, none of them.
It said banana was the right answer.
Oh, I can see it.
How?
Cause it like grows in a bunch on a tree.
Really?
That's my standard.
Strawberries don't grow in bunches.
Oh, man, you know, and that actually is Berry in the name.
We got into one of these the other night at the dinner table talking about like whether
pumpkins were fruits and like what makes them similar to a, what is that the whole thing?
That's a whole rabbit hole.
You could go very, very far down in the Berry family.
I think I have heard that.
Surprisingly this is my sound.
Bananas are considered berries.
The category of fruit falls under is determined by the part of the plant that develops into
a fruit.
So wait, are berries like a subset of fruit?
Well, I mean, obviously, yes.
It's so late.
I'm so tired.
Yes, Kaylee.
Bananas are a subset.
Berries are a subset of fruits.
She's calling me here against my will.
She's not allowing me to go home to my family.
It's 3 a.m.
I haven't slept in six days.
She's lying.
It is not 3 a.m.
What?
Wow, botanically.
Wow.
There we go.
Now we know the classification is a part of the tree that develops into the fruit.
For example, some fruits developed from flowers containing one ovary.
Others developed from flowers containing multiple ovules.
Did you just laugh when he said ovary?
Like a 13 year old boy?
Jesus.
We tend to do that around here.
I wasn't expecting that flowers come from ovaries.
Oh my God.
OK.
Oh my God.
What I meant.
Did I miss that in like high school egg class or something?
Yeah, that when you took high school egg class, I think you missed that.
Fruits developed from flowers.
I did not realize that flowers contain ovaries.
Not like an ovary like you and I have, obviously.
Well, obviously.
That should be weird.
OK, well, I don't know how we got from stretching to berries and ovaries, but we just got there.
What do we call in this episode is stretching?
I know, but what is a banana berry?
And why do you why do you stretch?
Did I just ask you if berries were fruits?
I did.
OK, well, I think we are beyond our limit for this episode.
So I guess we'll just end it there.
Listen people warm up, do dynamic stretches, safe, static to the end, and you'll be good
to go from there.
So until next time.
Bye.
Thanks for listening.
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