No more hitting Plateau's!

Have you hit a plateau and can’t seem to lift heavier, run faster, or jump higher?


Here are my 4 Must Do’s in order to keep progressing and reaching your fitness goals!


1.) Stretch- Flexibility, mobility is just as important as your workout. 

2.) Sleep- Make sure to get at least 7-8 hours of sleep each night.

3.) Rest- Let your body rest at least 2 days out of the week; it’s very important for muscle recovery.

4.) Water- Stay Hydrated- Drink at least 10 glasses of 8oz water each day.

Need a stretch routine? Follow/Like FB Page Strong 4 By V for my fav stretch routine video:

Hold each pose for 20-30 sec
Left side
Runner’s Lunge-Both hands inside the feet
Runner’s Lunge with Rotation- Arm closest to the knee rotates up
Hamstring stretch- Bring the right knee down, extend the left leg to straight, keep your back as flat as possible as you lean towards your left knee, open up your chest 
Pigeon Stretch- Left leg in a figure 4, right leg extended to straight, stay on your palms, or go down to your elbows 
Down dog- Meet the left leg to the right leg, shoot the hips up, ears in between the shoulders and paddle out the feet
Repeat the same 5 stretches on the right side
After the 2nd down dog go into
Up Dog- Bring the hip down, open up the chest, bring the shoulders down and back away from the ears
Child’s pose- Bring the knees down, move the knees out, straighten the arms and shoot the hips back reaching for opposite sides of the room.
Hold squat- Walk your hands in from child’s pose, keep your heels on the ground, push your elbows into your knees for a deeper hip stretch, open up your chest
Roll up- Place your hands on the ground, shoot your hips up, and roll up slowly, one vertebrae at a time, bring the head up last

Do you make stretching a priority? How about the other 3 items on my Must Do List?

Vanessa Flores