The Best Stretches for Rock Climbers Thomas Knox February 21, 2012

Rock Climbing Stretches

Rock Climbing Stretches


Mobility through the hips, back, and shoulders is crucial for rock climbing. It’s what allows your body to get in the proper position to push and pull your way up. Include these three moves in your pre-climb routine:

Overhead “Face-the-Wall” Squat

Benefits: Improves your hip and spine mobility, and helps build total-body stability and control.

How to do it: Stand facing a wall (or a rock or tree if you’re at the mountain) with your feet a little wider than shoulder-width apart and your toes about an inch from the wall. Rotate your legs so your toes are facing out to 45 degrees. Lift your arms straight overhead. Without your face touching the wall, drop your hips back and down while keeping your heels on the ground. Lower your body until your thighs are at least parallel to the floor, and then press back up. Repeat for 4 to 6 repetitions.

Floor Posture Slide

Benefits: Works on spine and shoulder mobility while training the stabilizing muscles of your shoulders.

How to do it: Lie flat on your back with your knees bent and your feet together flat on the floor. Place your arms straight out to your sides with your elbows bent to 90 degrees. Keeping your lower back on the ground, slide your arms above your head while straightening your elbows until your biceps are beside your ears. Do 4 to 6 reps.

Lateral Squat with Overhead Reach

Benefits: Improves your hip and shoulder mobility.

How to do it: Stand with your feet wider than shoulder-width apart and your toes pointed straight ahead. Keeping your chest up, shift your hips down and to one side by bending one knee and keeping the other straight. At the same time, reach the hand of the side you are shifting your weight toward over your head. Return to the starting position by pushing through your hip. Repeat the move in the opposite direction. Complete 4 to 6 reps in each direction.

Arturo Espitia Certified Personal Trainer Everett, WA

Study Says: Eat Fish, Live Longer

Eat Fish - Live Longer

Eat Fish – Live Longer


While it’s been widely shown that the omega-3s found in fatty fish are good for your body, especially your heart, it can also help you live longer, according to a study from the Harvard School of Public Health and the University of Washington [].

Researchers analyzed 16 years of data from the Cardiovascular Health Study (CHS) on 2,700 U.S. adults over the aged of 65. They looked at the proportion of blood omega-3 fatty acids in the adults’ blood samples, and, after taking dietary, lifestyle, and other factors into consideration, found that participants with the highest levels of fatty acids in their blood lived an average of 2.2 years longer than participants with lower levels.

They found that one type of omega-3 fatty acid, DHA, was linked to a 40 percent decreased risk of death from coronary heart disease. EHA was linked to a lower risk of death from heart attack, while DPA was linked to a lower risk of death from stroke. Overall, the participants with the highest levels of all three fatty acids had a 27 percent lower risk of death from all causes.

Arturo Espitia   Certified Personal Trainer Everett, WA  Crossfit

12 Healthy Snacks Around 100 Calories

12 Snacks around a 100 calories

12 snacks around a 100 calories


In recent years, 100-calorie snack packs have become an easy snack choice for people looking to control their portions. While these cleverly marketed snack packs may help you mind your calories, most are still the same unhealthy, processed foods loaded with artificial ingredients. Skip the pre-packaged foods in favor of real food. Try the healthy, low-calorie snacks below.

  1. Half a medium apple with 2 tsp natural nut butter (102 calories, 5.5 g fat, 2.8 g fiber, 2.5 g protein)
  2. A 1/2 cup of carrot sticks with 1/2 cup of cottage cheese (100 calories, 1.3 g fat, 1.7 g fiber, 14.6 g protein)
  3. A banana drizzled with 2 tsp of semisweet chocolate chips (91 calories, 2.8 g fat, 2 g fiber, 1.2 g protein)
  4. Two cups of air-popped popcorn with 1 tbsp of freshly grated Parmesan cheese and a sprinkle of cayenne pepper (84 calories, 1.1 g fat, 2.3 g fiber, 4 g protein)
  5. A third a cup of low-fat cottage cheese topped with 2 tbsp of salsa and five blue corn chips (109 calories, 3.1 g fat, 1.2 g fiber, 10.4 g protein)
  6. A small baked sweet potato with 3 tbsp of fat-free Greek yogurt and 2 tbsp of salsa (94 calories, 0 g fat, 2.7 g fiber, 6.3 g protein)
  7. A skinny latte with 8 oz of fat-free steamed milk with a shot of espresso and a sprinkle of cinnamon (92 calories, 0.6 g fat, 0 g fiber, 8.7 g protein)
  8. One piece of celery, 2 tsp natural peanut butter, and 2 tsp dried cranberries or raisins (103 calories, 5.4 g fat, 1.9 g fiber, 2.4 g protein)
  9. Half of a large red bell pepper and 2 tbsp hummus (95 calories, 6 g fat, 2.5 g fiber, 3 g protein)
  10. Half a cup of fat-free Greek yogurt, 3 tbsp blueberries, and three almonds (102 calories, 1.8 g fat, 1 g fiber, 13 g protein)
  11. A stick of low-fat string cheese and four whole grain crackers (95 calories, 3.5 g fat, 0.6 g fiber, 6.9 g protein)
  12. A hard-boiled egg topped with 1 tbsp of guacamole (103 calories, 7.6 g fat, 0 g fiber, 6.8 g protein)
    Arturo Espitia Certified Personal Trainer Everett, WA

10 Simple Ways to Drink More Water

10 Simple Ways to Drink More Water

10 Simple Ways to Drink More Water


While keeping your body hydrated is one of the easiest ways to improve your health, research shows that nearly half of us are dehydrated. To stay healthy and hydrated, you should be drinking at least half your body weight in ounces of water daily. If you don’t drink enough, it can affect your body temperature, energy, brain function, digestion, mood, performance, and joint health. Use the tips below to hydrate better and improve your health.


1. Drink a glass first thing in the morning.

When you wake up, drink a glass of water before enjoying your morning cup of Joe, tea, or juice. Drinking water will replace fluids lost during the night and jumpstart your hydration for the day.

2. Do a mid-day hydration check.

Looking at the color of your urine is the easiest way to monitor your hydration. If your urine is darker than lemonade, you’re dehydrated. Make it your daily goal to have clear urine by 3 p.m. It will give you a good idea of how well you’re hydrating in the morning. If your urine isn’t clear, drink water immediately and work to hydrate better the rest of the day.

3. Naturally flavor your water.

Water doesn’t have to be boring. Add a burst of flavor with sliced fruit like lemon, lime, orange, watermelon, mango, kiwi, pineapples, berries, pineapple, cantaloupe, and grapes. Cucumbers with thyme, lemon with mint leaves, and sliced ginger root are also tasty options.

4. Keep a water bottle with you at all times.

To stay hydrated, keep a one-liter bottle with you at all times. A liter is equal to 33 ounces, so plan to fill up your water bottle based on your personal hydration needs. If you weigh 120 pounds, that’s two to three refills per day.

5. Replace soda, juice, and coffee with water.

While it’s clear that water is the best option for hydration, sodas, juices, and coffee drinks can be tempting. Not only are they loaded with calories and sugar, they can also dehydrate your body. As a starting point, work to decrease your intake of these drinks to one per day. Substituting water for a 20-ounce soda will save you about 240 calories. This can help with hydration and weight management.

6. Set a reminder.

It’s easy to forget to hydrate until you feel thirsty, but by that time you’re already dehydrated. Set a schedule or calendar reminder a few times throughout the day to help you remember to refill your glass and hydrate.

7. Eat more fruits and veggies.

Eat two to three servings of fruits and vegetables at every meal. Unlike processed foods (sugar, flour, salty snacks, lunch-style meats), fruits and vegetables are high in water and minerals. For a list of water-filled foods to add to your diet, read “22 Foods to Keep You Hydrated.”

8. Hydrate when you exercise.

Just 2 percent dehydration can lead to a 20 percent decrease in performance. During the day drink 1/2 to 1 ounce of water for every pound you weigh. In the two hours before you exercise, drink 16 ounces. Follow that with 4-6 gulps of water every 15 minutes during your workout. After you exercise, drink 16 ounces of water for every pound of weight you lost during training.

9. Drink before you eat.

Before each meal, drink at least three gulps of water. Thirst can often be confused with hunger. To avoid overeating and dehydration, drink a few gulps of water at the first feelings of thirst or hunger. Wait a bit and then decide if you’re really hungry.

10. Finish your day with water.

Before you go to bed, drink a glass of water to stay hydrated overnight. If you prefer a hot beverage to kickstart or end your day, drink hot water with lemon.

Arturo Espitia Certified Personal Trainer Everett,WA

Can Twitter Help You Lose Weight?




Having a good support system of family and friends can help you reach your weight loss goals, but what about your Twitter followers? A new study found that connecting with others about your weight loss goals on Twitter can aid weight loss [].

Researchers at USC followed 96 overweight and obese adults for six months. Participants either listened to two nutrition and fitness podcasts each week or listened to the podcasts, recorded their activity level, and connected with other participants on Twitter. After six months, Twitter users lost more weight compared to those who didn’t use Twitter. Even more interesting is that each tweet actually corresponded to a half pound of weight loss.

“Traditional behavioral weight loss interventions generally provide social support through weekly, face-to-face group meetings. While we know this is effective, it is costly and can create a high degree of burden on participants,” said lead researcher Brie Turner-McGrievy, PhD, MS, RD, in a release. “Providing group support through online social networks can be a low cost way to reach a large number of people who are interested in achieving a healthy weight.”

Arturo Espitia  Certifeid Personal Trainer  Everett, WA  Twitter

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