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Dynamic versus Static Stretching



Did you know there are different types of stretches? And that these different types should be done at different times?


Here are some examples of types of stretches:

  • Ballistic stretching

  • Dynamic stretching

  • Active stretching

  • Passive (or relaxed) stretching

  • Static stretching

  • Isometric stretching

  • Proprioceptive neuromuscular facilitation stretching

  • Active Isolated Stretching (AIS)

  • Myofascial Release

We’re going to focus on two main categories that you may already include in your routine!


Dynamic stretches should be done before a workout to help warm up the muscles. The dynamic stretch should mimic the activity or movement you will be doing. This will help to loosen the muscles while targeting several muscle groups at once boosting power and coordination. Some examples are walking lunges,high knees, arm circles and pushups.


Static stretches are held for 15-90 seconds. They should be done after a workout during your cool down.This will re-elongate the muscle fibers of one muscle group at a time. An example would be bending down and touching your toes or a wall calf stretch. Done before a workout, in isolation, they can actually reduce power and coordination. However, they can be worked into a dynamic warm up in shorter durations of 15-30 seconds.


It's Pumpkin Spice season! Did you know that the spices in pumpkin spice are anti-inflammatory, anti-microbial and great for our health? It’s true! The warming blend of cinnamon, ginger, clove and nutmegdon’t just taste wonderful. Cinnamon can help to stabilize blood sugar levels and improve circulation.Ginger is a prokinetic, meaning it helps moves things along our GI system, making it great for nausea. Clove is an anti-inflammatory agent that also has natural antimicrobial and antifungal properties which can help to boost our immune system and protect against various infections. Nutmeg can naturally boost mood, digestive enzyme production, and even work as a pain reliver when applied topically. Try adding pumpkin pie spice to yogurt, coffee, roasted carrots, and pancakes for a festive twist.


Did you know that the spices in pumpkin spice are anti-inflammatory, anti-microbial and great for our health? It’s true! The warming blend of cinnamon, ginger, clove and nutmeg don’t just taste wonderful. Cinnamon can help to stabilize blood sugar levels and improve circulation. Ginger is a pro-kinetic, meaning it helps moves things along our GI system, making it great for nausea. Clove is an anti-inflammatory agent that also has natural antimicrobial and anti-fungal properties which can help to boost our immune system and protect against various infections. Nutmeg can naturally boost mood, digestive enzyme production, and even work as a pain reliever when applied topically. Try adding pumpkin pie spice to yogurt, coffee, roasted carrots, and pancakes for a festive twist.



Homemade Pumpkin Spice Latte


The best homemade pumpkin spice latte made with real pumpkin puree and cozy pumpkin pie spice. You’ll love this naturally sweetened, dairy free pumpkin spice latte recipe for your morning coffee or a delicious afternoon pick-me-up!


Ingredients:

• 2 shots espresso (or sub 1/2 cup hot freshly brewed coffee but I prefer espresso)

• 1 cup milk of choice, preferably a milk that froths well (we love oat milk)

• 3 tablespoons pumpkin puree

• 1-2 tablespoons maple syrup, to sweeten

• 1 teaspoon pumpkin pie spice

• 1 teaspoon vanilla extract

• Whipped cream for topping (optional but recommended)


Instructions:

1. Pour milk into a small pot and heat over medium-low heat until it is hot and almost simmering, but do not boil the milk.

2. Make your espresso and pour it into a large mug or glass mason jar. Add pumpkin puree, maple syrup, pumpkin pie spice and vanilla and stir until well combined.

3. Use a milk frothier to froth your milk for about 30 seconds or until foamy, then pour into the mug on top of the pumpkin espresso mixture. Reserve the extra foam, and spoon it on top.

4. Feel free to top with whipped cream if you wanna get a little fancy. Sprinkle with a little extra pumpkin spice or cinnamon.


Recipe by: Monique Volz - Ambitious Kitchen

Photography by: Eat Love Eats




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