by Jan Kruczek
Guest HC Trainer


Stretching can and should be done 7 days a week. Stretching on a regular basis helps reduce stress/tension, promote muscle balance, reduce injury, and prevent the "itis's"'stendinitisis). Thus, enhance everyday life.

• breath
• relax your body
• focus on muscle being stretched
• slight discomfort is encouraged, not PAIN!
• No bouncing!
• Hold each stretch approx. 15-20 seconds, gently easing into it.

Don't

• hold your breath
• bounce
• stretch while tense
• stretch in a hurry
• stretch to the point of pain

Tips to remember while stretching

• If it is painful or grows in pain ease off or stop the stretch
• Take your time. Again, 15-20 seconds, but the longer the better

Take a stretch break now with the Healthy Cubicle's 4 minute stretch video.

by Nadia Nandlall
Guest HC Trainer


I never thought that completing a marathon was within my reach. After being 35lbs overweight and a fast-food addict I thought I would be lucky to lose 5lbs. Starting from a zero fitness level, it took me 6 years to get into marathon shape.

If you're interested in getting started. Keep in mind, the importance of a slow progression to avoid injury. There are some excellent programs in the following recommended books that involve walking/running intervals. "Running Start to Finish", by John Stanton, and "Marathon", by Jeff Galloway.

Key Tips:

• Listen to your body, stop if you're experiencing any pain.
• Follow a training program.
• Drink 8 or more glasses of water a day, make sure your well hydrated for your runs.
• Follow a healthy, well balanced diet to ensure you have enough energy.
• Have fun!