Flexibility like a Contortonist

Just like in the story of Goldilocks and the 3 bears.


A stretch that is too light will produce almost no effect upon the body, and will not improve mobility within the joint.


A stretch that is too rapid or violent can cause injuries and prevent you from doing anything!


A stretch that is just right will force mobility and not bring about sensations of pain in the joints or ligaments. It will not lead to injury but will be demanding enough to cause change in the tissue.



This is the first step in stretching for success.


Proper warmup procedures include a general warmup that elevates the heart rate for at least 5 minutes (jogging, biking, swimming) or a specific warm up that warms up the muscles you desire to stretch that day (push-ups, curls, squats)

This is done to increase the bloodflow in the area we want to stretch, thereby nourishing and oxygenating them.


Passive warmups like sitting in a sauna are not effective in preparing the body for stretching.



Should be gentle and controlled. You must take the stretch to the desired point of resistance and hold it anywhere from 20-30 seconds. DO NOT bounce, throw or rapidly move yourself!

If you would like the help of a partner you must either have a partner who is knowledable enough to know your limits or you must have spot on communication so you don't over do it.





Slow and rythmic. Your exhale should be performed at the same time you stretch so you can relax the tissue that would otherwise prevent going further into the lengthening process.


If you are sedentary and decide to begin stretching first. It is imperative that you first start with a strengthening program and then add in stretching while maintaining your strengthening routine.



Pain = Unbearably sharp sensations that won't go away once relaxed.

Discomfort = Feels like a pulling sensation that is overcome with concentration.



Active - Takes a joint close to the limit of mobility and uses flexing muscles to hold the stretch.

Static - Takes a joint close to the limit of mobility and holding for a few seconds.

Passive - When an apparatus or person maintains correct stretching posture for you.

Dynamic - Uses the body part in a controlled manner until it reaches its maximum stretch.

Explosive -  Uses the inertia in movement to take the joint farther than normal.


I hope this has helped you!

If you need specific stretching plans email me here info@focusfitnesshouston.com

Being an Owner

Ahhh the glorious Owner title.. 

A blessing to those who know how to use it and a curse to those who crown themselves too early.

I started out on the cursed side for sure! I left the gym I was working for in September of last year without a single client to follow me over to my new company.

I was forced to go out and beat the streets, talking to people and other business owners to build up my clientelle base and start getting some referrals. As soon as i made some contacts and gotten my name out there some I realized I had a small foothold in the market that I could use to my advantage.

I stepped back to take a look at what i hasd started to create and realized I couldnt do it all myself.

I had to branch out and get some help.

The first thing I did was team up with a social media veteran to help me in reaching the audience I wanted to attract.

Second thing I did was hire an assistant to handle all of my scheduling and event bookings (to network more.)


As I continue on my journey of my first company I am becoming blessed every day with bigger and better opportunities for growing my business.

The challenges I face are innumerable but after every challenge I defeat I gain all of the experience from it in which to hone my craft even further. 

To someone out there looking to start your own thing i highly recommend it. I have never learned more in such a short amount of time. I have also never had a better time doing anything in my life!


Another workout down for my client Melisa. Half way through, in her exhausted state of being she managed to tell me she loves working out.. She said she used to hate it when she was younger because it "hurt." She started a little less than a month ago and is already down 12 lbs and 13 total inches.

Everything disappears when I'm working out. All the stress of my day is gone in an instant and the only thing i can think about is what im doing right here and now.

I've never found anything that could affect me in such a way before. To top it off, during those 20 seconds or so during my exercise i can fully visualize the person I want to become.


As a trainer this is my ultimate goal. To have you enjoy working out. To see the results of hard work. To love what you do and LOVE who you are. To develop a healthy lifestyle for the rest of your life.

All of your success begins with a single step. Or in this case a single "lift!"


-Proud Trainer Moment :)

Determination+Hard Work= RESULTS and the cool stuff :)

The determination on this client of mine is like nothing ive ever seen! She came to me wanting to lose weight and tone up... I had no idea how much she would actually put into it but I was ready to run if she was.

Day one came and it wasnt looking good... barely a 20 second plank (on the forearms) and 20 squats and she had taken a seat.

3 months later..

She has bought 3 new pairs each one 2 sizes smaller than the last.

She flips 500lb tires.

She can do L sits on the parallel bars and is well on her way to doing pullups.

She easily knocks out hundreds of squats. (not a joke) and can do pushups for days.


I just wanted to wish her well in her continued success in fitness.


Good Job Becky!

Exercise can make you RICH with Success!

You know exercise is good for you, but do you know how good? From boosting your mood  and self confidence in that little black dress to improving your sex life and even work life, exercise is a great way to improve your overall experience on a day to day basis. Obviously, we know that working out can help you to control your weight and help you fit into your skinny jeans, but it can also combat health conditions and diseases and boost energy throughout the day. Not getting enough sleep? Hit the gym.
The bottom line on exercise is this: Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, you should aim to do a physical activity every day for 30 minutes. If you're gearing up for bikini season and you want to lose weight or have specific goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.
Let me help you create the life you have dreamed of. Fit into those jeans you thought you never would again, rock your bikini with confidence, and wear that cocktail dress with pride. My workouts are motivational, dynamic, and combine different types of training, including resistance and cardiovascular. Regardless of your fitness level, I want to help you improve your life and have fun through physical activity. I am passionate about fitness and want to show you how to set your goals and meet them.

My first article!

This is my first magazine article!! A big thanks to Alexandria Green of Rolling Out Magazine for her help in writing this article!



I never thought in a million years I would be where I am today! It is such a good feeling knowing I'm helped as many people as I've been given a chance to! I am excited to see what else lies in store for me!