To obtain the best results from a training session it is imperative you prepare your body properly before arriving. My suggestions are three fold: nutrition, hydration, and warm-up. If you fuel your body, water it, and warm it up before each session we can reduce possible injuries that may occur. Here is a simple time line to follow before each Pain and Torture session:

1. Eat three hours before the session. This will give your body adequate time to digest the food you eat and prepare the burn the fuel you have supplied it. (Note: A power bar is O.K. but remember it is only short-term energy. If you eat pasta, potato salad, or some thing with Carbohydrates, this is the best source of energy)
2. Drink 1 liter of water 2 hours and 1hour before the session. Bring a water bottle to Pain and Torture.
3. Warm-up and loosen before each session.

By following these simple guidelines you will properly fuel, hydrate, and energize your body for the work to follow. We will encounter less injury, exhaustion, and cramping.

***Good preparation makes for good training***

Warming-up:

Warming-up and stretching are two different things. You should raise your body temperature, heart and breathing rate, loosen your joints and allow your muscles to stretch more easily. Warm-up gently with a light bike, little or no resistance, and move into whole body exercises

Loosening:

1. Sky Reach – Arm straight overhead, reach as high as possible and hold. Alternate sides. 10 reps
2. Head Turns – turn your head to the left and hold, then to the right, back and forward, several times each way
3. Shoulder Shrugs – bring the right shoulder up to your ear and hold. 10 reps. Repeat with the left
4. Arm Circling – forward and backwards ten times each
5. Arm Flings – pushing arms back towards each other behind the body. 10 reps
6. Trunk Twists – arms straight in front, turn arms and trunk to the side as far as possible. 10 reps
7. Side Bends – arms at side bend sideways and reach down to touch below the knee. 10 each side
8. Trunk Circling – feet astride, bend down and touch right foot, swing across to left, swing up and over in line with shoulders and repeat.
9. Hip Circling – hands on hips, thrust pelvis forward, then to the side, back and side. 10 times each way
10. Ankle Circling – ten full circles in, ten out, with each foot.