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Adapt & Overcome

One Step. One Rep. One Day at a Time.

Author: Julia

Hello! My name is Julia. I am a certified ISSA Bodybuilding Specialist; Sports Nutitionist, Youth Exercise Specialist and am certified in Speed, Agility & Quickness training and Glute Specialist. My husband (Travis) and I coach clients in fitness and nutrition. We work one on one to make personalized meal plans and workout plans that fit your individual needs and time. We enjoy being outside hiking, roller blading or kayaking. We are both competitive bodybuilders.
November 17, 2020January 7, 2023 Julia Free Knowledge Dynamic Stretching

Internal/External Hip Rotation

November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Forward Fold

In a seated position place both legs straight out in front of you. Keeping a straight spine reach for your toes. Do

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Child’s Pose

On your knees sit back on your heels. Fold forward, reaching with your arms. Try to keep your butt on or close

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Tricep Stretch

Take one arm straight up in the air and drop it behind your head. Using the other arm gently put pressure on

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Shoulder Stretch

Seated or standing take one arm across your body and pull until you feel tension. Hold for at least 30 seconds; breathing

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Side Bend

Standing tall and take one arm overhead and reach as far as you can bending a your side. Do not bend forward

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Reach Back Chest Stretch

Seated or standing reach back with both hands and grasp together. Pull back as far as your can comfortably. Hold for at

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Seated Spinal Twist

Sit on the floor. Cross one leg over other other. With your opposite arm reach around that leg and push against it.

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Standing Chest Stretch

Find the corner of the wall or pole and hold onto it with one hand. Stand tall and slowly turn away from

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November 5, 2020January 7, 2023 Julia Free Knowledge Static Stretching

Lying Spinal Twist

Lying on the floor take one leg and bend it 90 degrees. Turing it over top of the other leg, let it

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