The Westcoast Iron OPEN Vancity Showdown

3 Images, of competitors in swimsuits taken at the show, removed.

My go to salad

Cherry tomatoes, bell pepper, avocado, onion, feta cheese, cilantro, a drizzle of olive oil, fresh lime juice and special spices.

 

Lunch

Ground Turkey with mushrooms, cherry tomatoes, onion, garlic and special spices.

Served with spaghetti squash and brown rice.

Nutritious, low fat and high protein.
 

Training - Sandcastle

White Rock, B.C

 

Jan

 

Nutrition - Macros

 

Physiotherapist - Brent

Naturopath - Dr. Kira Cai

Hired a Nutritionist - Eric

My Trainer - Tim Bamgbade

https://sandcastlefitness.com/personal-training/tim-bamgbade/

Hired a Stretching Coach - Rob Cole

Hi Jan,

Great session today!  You responded wonderfully to the contract and relax techniques of PNF stretching. To recap, the best time to stretch is when the body is warm so after a workout or walk is optimal. If you’re at home, you do do some light limbering to warm up. The contract and relax techniques are only recommended 1 or 2 times a week or you can practice the hold and relax technique regularly (just holding 1-3 minutes per side. An ideal contraction is 6 seconds and remember to breathe normally. Exhale when increasing stretch.  

We noticed the hip flexors and rectus femoris were the tightest so let’s start with those.  I recommend starting with the stretch without the contractions, just practicing the hold and relax technique. 

Rec Fem release:

Place bottom of foot or top of foot to wall.  Back knee to something soft. The closer the back knee is to the wall, the more intense is the stretch. Other leg forward, front knee bent. Walk hand up front leg to increase stretch. You can also push yourself back towards wall with your front leg.  Watch out for an excessive arch of the low back. 

Since right side is tighter, start on right side (right foot to wall)  for 30 seconds to 1 minute. Exhale, relax and push yourself closer to wall to increase intensity if desired. (Or move back knee closer to wall.) Switch the left side and hold for 30 seconds to 1 minute. Repeat on right side for 30 seconds to 1 minute.

Next Friday we will expand on your stretches. Please let me know if you have any questions and how you’re feeling in a day or two.

Thanks again!

See you Friday at 12:15 pm,

Rob Cole

604-209-7053

www.StretchTherapyVancouver.com

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