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We can't emphasize enough the importance of a warmup before you start your daily exercise and stretching after exercising. Some, wrongfully, believe that stretching is optional.


According to Harvard Health, "Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage."


For example, if you sit in a chair all day - like most of us, we shall develop, overtime, tight hamstrings (hamstrings are in the back of the thighs). This reality, often, leads to those that engage in activity that requires the stretching of the hamstring, such as tennis, weightlifting, jogging or climbing can cause a hamstring pull and lead to a resulting joint injury. Not a good occurrence for one that wishes to become more fit and healthy. Thus, take care to protect yourself from injury and warm-up your muscles before exercising and stretch after exercising.



A Daily Stretching Regime by Pliagility

The personal trainers and fitness coaches here at Pliagility, warm-up before exercising and stretch after exercising and many of us stretch everyday in the morning. We build into every custom-tailored fitness program, Pliagility and Agility training. We train, encourage and detail how every student of Pliagility should stretch daily.


Pliagility is a believer in developing Pliable muscles. A pliable muscles is long, elastic, flexible, strong and resilient muscle. Pliable muscles are less likely to injure and more likely to allow for productive locomotion for a longer period of time.


Daily stretching, according to a physical therapist from Harvard Health, should focus on the "lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." And we believe it is, also, essential to stretch daily your neck, shoulders and lower back.


Obtaining Pliable Muscles is not something that shall occur overnight. The body works in miraculous ways, however, few sustainable changes come quickly. It shall take many weeks to many months to obtain adequately pliable muscles.


Stretching Before Exercising is Counterproductive

Warming up the muscles before exercising is critical. We like to perform a few dynamic stretches and a short warm-up exercise. Substantial research indicates that static stretching of certain muscles before your muscles are warmed-up can lead to injury. We need to get some blood flowing to the muscles before we engage in strenuous stretching or activity. This can be accomplished by a mere five to ten minutes of dynamic stretching and warmup exercises. However, we should always stretch after a aerobic and anaerobic exercises.


Always hold a static stretch for between 20 to 30 seconds. You should not feel pain when you stretch, you should feel, however, the stretching of the muscle with feels like tension on the muscle. If you feel pain, you may have damage to your muscle, tissue or bones. If so, please seek medical attention and talk with your doctor.


Pliagility Program Will Teach You How To Do "Rigorous Stretching"

We here at Pliagility have learned through research and experience that "Rigorous Stretching" is essential for building Pliable and Agile Muscles. The Pliagility Program is proud to be based on the best science available, a cutting-edge app and measurable and trackable matrixes. And if you will follow our "Rigorous Stretching" routine, you will be on path to achieving your goal to become lean, strong and healthy.


Our founder, Sean Hayes, a busy international lawyer, law professor and politician wanted to share his passion for fitness and his challenges in weight management to a wider audience than his friends and family. Sean believes that a busy schedule is not an excuse for not taking care of your health and found that few programs on the market broke things down to basics, were science based and lacked the ability for most busy professionals to follow. Sean Hayes, simply, was fed up with the numerous charlatans in the healthcare industry that sell bullshit "Biohacks;" "Scientific Breakthroughs;" and "Secret Ancient Berries & Magic Beans."


Schedule a Free Consultation with a Coach or Checkout out the Pliagility App to see how Pliagility can serve your health and fitness needs and goals.


Leo Manaloto

COO, Pliagility LLC


(c) 2022. All Rights Reserved. (www.Pliagility.com)


While no get fit and lean program is simple and easy, the following is great ideas to get you on track to health and fitness.



  1. Stay Hydrated. (For most men, 3.5 liters of water should be drank daily and for most woman 3 liters should be drank.)

  2. Close the Kitchen after Dinner

  3. Drink Coffee

  4. Wake-up Early

  5. Form Good Regular & Healthy Habits

  6. Eat Two to Three Servings of Fruit each day

  7. Load up on Vegetables

  8. Have Protein in Every Meal.

  9. Eat your Protein with a Carb or a Fat.

  10. Eat Mainly Whole Foods.

  11. Add Herbs and Spices to every Meal.

  12. Rid your House of Sugary Snacks

  13. Eat, Primarily, at Home.

  14. Drink Tea

  15. A lemon to Water and Foods

This list of 15 Diet Hacks shall be a great first step in getting you on the path to health and fitness. Please, also, take a look at our articles articles on health and fitness. If you would like to schedule a free assessment with a personal trainer please schedule a call with a personal trainer


Sean Hayes

CEO, Pliagility

The Pliagility Personal Training Program

Pliagility developed a science-based and data-driven mobile application and training method that is delivered by leading personal trainers and nutrition coaches online and in person.


The Fitness Industry is, sadly, led by many scam marketers and influencers hell-bent on selling, at any cost, bull "BioHacks;" "Scientific Breakthroughs;" "Secret Sauces;" and Magic Berries & Beans. We here at Pliagility were fed up and decided that a better way exists. Thus, over a three-year period and decades of experience our team developed The Pliagility Program after reading, testing and researching the major peer-reviewed literature, programs, diets and supplements. Pliagility can be delivered online and in person. Simply - we are the better Mouse Trap.


(c) 2022. All Rights Reserved. (www.Pliagility.com)


#NYPersonalTrainers #PersonalTrainers #Pliagility #Weightloss @pliagility #NYHealth


Resistance/strength training, healthy eating and a health lifestyle are the three major components of any program in which you want to lose fat in an efficient and effective manner. The follow article addresses the issue of how to optimize training to increase fat loss.


Nutrition is, also, a major component and fat loss. Please see Fat Loss Fundamentals.



Optimizing Weight Loss with Strength Training

Keys to Optimizing Fat Loss with Exercise


Increase Exercise Volume Increasing the volume is possible either by increasing the lifting load or increasing the number of repetitions. The best strategy is to mix things up and engage in Escalating Density Training and German Volume Training.


Escalating Density Training (EDT)

In short, EDT is the completion of as many repetitions possible in a specific timeframe. Many EDT programs place the timeframe between ten and twenty minutes depending on the specific needs of the student. The goal of EDT is get your muscles to hypertrophy.


German Volume Training (GVT)

GVT is, also, a high-volume exercise program. With GVT, most personal trainers shall instruct students to do 10 sets of 10 reps with 60-second rests between sets. The most successful programs use either antagonist muscles or compound exercises.


Decease Rest Between Sets Decreasing rest between sets leads to the burning of more calories during the exercise and after the exercise through the afterburn effect. If you are sweating between sets, this is a great sign that your body is burning calories.


Choose Full-Body & Compound Exercises You shall expend more energy if you utilize more muscles in your body, thus, choose exercises that work into exercises basic foundational movements such as Push, Pull, Lunge, Hinge, Squat and Carry.


Rest & Recovery A body shall never be able to burn fat in a sustainable manner without rest, adequate nutrition, hydration and an overall healthy lifestyle.


If you would like to schedule a free assessment with a personal trainer please schedule a call with a personal trainer.


Sean Hayes

CEO, Pliagility

The Pliagility Personal Training Program

Pliagility developed a science-based and data-driven mobile application and training method that is delivered by leading personal trainers and nutrition coaches online and in person.


The Fitness Industry is, sadly, led by many scam marketers and influencers hell-bent on selling, at any cost, bull "BioHacks;" "Scientific Breakthroughs;" "Secret Sauces;" and Magic Berries & Beans. We here at Pliagility were fed up and decided that a better way exists. Thus, over a three-year period and decades of experience our team developed The Pliagility Program after reading, testing and researching the major peer-reviewed literature, programs, diets and supplements. Pliagility can be delivered online and in person. Simply - we are the better Mouse Trap.


(c) 2022. All Rights Reserved. (www.Pliagility.com)

#NYPersonalTrainers #PersonalTrainers #Pliagility #Weightloss @pliagility



ABOUT US

The Pliagility Blog is brought to you by Pliagility founder Sean Hayes and our team of personal trainers, fitness coaches and nutrition experts.  

Sean Hayes
CEO/Founder
Pliagility LLC

(c)2022. All Rights Reserved.

The information provided on this website is for informational purposes only and is not intended to take the place of consultation with your physician.

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