This post was sponsored by Optimum Nutrition, Avia, and Schwinn Bicycles as part of an Influencer Activation and all opinions expressed in my post are my own.
One of my favorite things about warmer weather months is that I can finally get outside more. In the summer months, it’s not unusually for me to jump on my bike and cycle up to my yoga classes daily. I absolutely love being able to get some extra activity, fresh air and add some cycling to my daily routine.
Cycling and yoga are the perfect combo for me. Cycling provides great cardio, but does have a lot of repetitive movements that can cause tightness in some muscle groups. Stretching both before and after cycling can have tremendous benefits for helping to increase flexibility, prevent muscle stiffness and injury.
Before I begin my exercise routines, I love giving my body and mind a boost of energy and support muscles with Optimum Nutrition® Performance Energy (you can find at Walmart)! Loaded with as much caffeine as a cup of coffee, Performance Energy has 3 grams of muscle supporting amino acids. It’s a great way to add a little pep and energize my workouts. Unlike some other performance products, Performance Energy doesn’t give me the jitters either!
Below is a quick 10 minute routine that is perfect for cyclist (or anyone just looking to stretch, strengthen and increase flexibility).
10 Minute Cycling Stretch Routine:
Standing Quad Stretch
While standing bend your knee and bring your heel to your buttocks. Grasp ankle with opposite hand (gives a little shoulder opening too). Stand up straight, engage your core and keep knees together. Hold for 30 seconds and repeat on opposite side.
Figure Four Stretch
Perfect for stretching glute & hip flexors. Lie on back and cross ankle over opposite knee and press back into floor. You may already feel a stretch in this position. To intensify, gently press thigh away (if comfortable). For more advanced, put hands around thigh and pull towards you (keep feet flexed). Hold for 30 seconds and repeat on opposite side.
Sit up straight with shoulders relaxed. Take your right arm over your head and place your hand on or near your left eat. Gently and carefully apply pressure to the neck and pull right ear to your right shoulder. Hold 20-30 seconds and repeat on left side.
Seated Forward Fold
Great for targeting tight hamstrings. Sit on ground with both legs straight and together. Keep feet flexed. Extend your arms and fold over at the waist and reach as far as your can comfortably. Hold for 30 seconds or more.
Standing Calf Stretch
Stand facing a wall. Place your hands against the wall at should height. Bring one leg behind you and place foot flat on the ground. Lean forward gently over your front leg (keep back knee straight) and you’ll begin to feel the stretch in your calf. You can also bend your back knee to feel lower in your calf. Hold 20-30 seconds and repeat on opposite leg.
Don’t miss out on finding some super cute Avia active wear at Walmart! Fun colors, cute styles and so affordable (seriously, this outfit was $25!)! I’ve been loving my new Avia black and grey capris and this pink tank that I picked up at Walmart. I love how they’re super comfy, moisture-wicking and that they can go from one activity to another while still looking stylish.
After these stretches, I hop on my Schwinn and get cycling! While I love the bike I have now (I’ve always been a Schwinn rider), I’ve been eyeing the Schwinn Sidewinder. This trail-ready mountain bike is light-weight (aluminum mountain-style frame) and has a great suspension to help you tackle the toughest of trails. It’s the perfect bike to take you from the trails to everyday road biking too.
Post workout, I always fuel my body with a protein supplement to help support muscle recovery and growth. Lately I’ve been digging on Optimum Nutrition® Whey Protein Isolate. This easy-to-mix powder has much of the fat, carbohydrates and sugars ‘isolated’ out, leaving you with 25 grams of protein in a 130 calorie shake that is free of artificial colors, flavors and sweeteners and leaves you with all the good stuff.
I love mixing a big scoop of chocolate Optimum Nutrition Whey Protein Isolate with a frozen banana, peanut butter and water for an amazing post-workout “milkshake”.
Be sure to check out all the goodies from Optimum Nutrition for your fitness and workout supplements. The Protein Cake Bites are so yummy and perfect snack to take on-the-go (deliciously whipped protein snacks coated with yogurt and 20 grams of protein per 3 cake serving)!
Walmart is hosting an awesome sweepstakes to help you get out and get active this summer with the help of all these great brands!! The winner will win an awesome prize pack that includes a Schwinn Bicycle, selected Optimum Nutrition products as well as head to toe Avia active gear. You can enter HERE or click the button below!
Don’t forget to check out these great brands on your next Walmart run!
When’s the last time you rode a bike? Family bike rides is one of our favorite ways to spend time outdoor together!