Static stretching, and why you are doing it wrong

Hey guys,

I know this is not food related, but I recently got the opportunity to guest write in a new fitness article that is coming out focusing on the top Gym faults that we as trainers see. had a 350 word cap and I went over so I had to cut some things down to make it fit.


This was pretty big for me, as I would love to be more than just the food guy. I want to be able to share information with people in a way they can understand it, and information that will help better themselves in some way, shape, or form. Bare with me as I go down this journey. I have terrible grammar, no post high school education in a school setting, so all my information I learn is through seminars, certs, and my own reading.

Today, my topic is on Static Stretching and why you shouldn’t do it Pre Workout. Please enjoy, and I would love to hear some feedback if you enjoyed this, if you didn’t, do you agree, disagree, whatever!


Static Stretching Pre-Workout
 I have chosen to discuss Static Stretching because I have noticed people making the same mistakes continuously during their warm up’s. Research has shown that static stretching is counterproductive prior to exercising, yet we have been conditioned and reinforced to continue this practice, through gym class, sports, and so forth. Hopefully, I can shed some light on why you should not be static stretching prior to exercising.
Studies have shown that static stretching pre-workout before performing explosive movements can impair and decrease performance significantly. Picture a rubber band being stretched thin and losing its elasticity, that is what you’re doing to your muscles when static stretching pre-workout. You are robbing yourself of the valuable stretch reflex, used to help you ascend in your squat or help your vertical jump.
Static stretching is also believed to warm your muscles up, but this is false. Before exercising, you spend your time warming up your muscles and core temperature, so that the body is primed to tackle the task ahead. Furthermore, dynamic stretches prepare your body through specific ranges of motion and positions, in which you might be going into during exercise; in contrast static stretches make you relax your body, and attempt to further push your body past its current range of motion. that is not priming your body to handle maximum loads, generate torque, perform as fast or explosive as needed.
It is also believed that static stretching is the cure to Delayed Onset Muscle Soreness(DOMS). This is also not true. The best way to he recover a sore muscle, is by working that same muscle group, whether it be lifting or dynamic stretching, to send new and fresh blood to the area. This will then help solve your muscle soreness and aid in recovery.
If you still want to static stretch pre-workout, I would recommend 2-5 minutes of soft tissue work, followed by light static stretching (2-4 movements), then dynamic stretching (4-8 movements) to better warm and prime the body. Some effective forms of dynamic stretches are: Arm Circles, Lunges with rotational twist, Shoulder rotations with PVC or resistance band, knees to chest, and leg swings(front, back, side to side). Those are just a few, but the list goes on.
In conclusion, I would recommend moving your static stretches to post workout, to help cool down your body. Remember, the goal is to warm your body,  get you ready to tackle the task at hand.
Dustin Chronister
CPT, CSN, USAW Club Coach, USAPL Coach, CrossFit level 1
Instagram: d_chron

Lets get Hyped!

Just a little teaser for the cookbook!


Pumpkin Spice Cake


Red Velvet with a Vanilla Butter Cream frosting


Peanut Butter Chocolate Chip Oat muffins


Pumpkin Chip Muffins

Pumpkin Pancakes


Chocolate Brownies

Pumpkin No Bake Oat Balls


Peanut Butter Banana Bread

Chocolate Chip Oatmeal Cookies

Snickerdoodle Cake Bars


I plan to have roughly 12 recipes in the first release! Yes, that means you don’t get to see them all!!!!

Should hopefully have it all wrapped up and ready for purchase in December!


In the meantime keep up to date with whats going on over on my Instagram Page! d_chron


Cause 2 types of chocolate are always better than one

IMG_20151119_174714342_HDRI planned on making some snickerdoodle cake bars last night but as I got half way into making them I realized I didn’t have all the ingredients I needed. SHIT! So I ended up whipping these Chocolate Cake bars with White Chocolate Chips instead. They arnt bad, but I still need to put some work into them.


I figured I would share with you guys and let you give them a shot!

What you will need.

1 can white beans ( I used cannelloni beans)

2 scoops Chocolate Protein powder

10g Coco Powder

92g Egg Whites

90g Pumpkin Puree

32g Chocolate Almond Butter

30g Oat Flour(ground up oats)

1tsp baking powder

1/8 tsp baking soda

21g White Chocolate Chips .

Preheat oven to 350.

First Rinse and drain your beans. Next you are going to want to grind them up into a soft paste or flour consistency.

Once that is done mix in you coco powder, protein, baking soda and powder, and oat flour. Mix until combined.

Then add in pumpkin, egg whites, and almond butter.

Mix everything till combined.

Once mixed, then add in 14g of your chips and mix once again.

Grab a 9×9 baking dish and spray it down. Pour batter into the dish then place the remaining 7g of chips into the batter scattered over the top.


Place in oven for roughly 15-20min. Varies per oven, and proteins.

Use a toothpick test to check doneness.

Once baked, pop out and place on a cooling rack to rest. Once cooled, cut into 9 pieces and devour.


Macros per 1 piece: 121 cals / 2.7 fat / 14.8 carb / 11.3 protein with 3.8g of fiber.

There you have it! All done! I hope you enjoy, and if you give them a shot let me know! I love to hear the feedback! Tag me on Instagram as well! d_chron !



Gah, I know ive been absent! Coffee Truffles to make up for it!

IMG_20151104_215910Hey guys!


I know, I am sure you thought I was dead…. but in fact I am not. I have just been super busy with work, training, baking, and anything else that can get fir into there.

I made these “truffles” I will call them awhile back and haven’t been able to get them on here. You could also describe these as oat balls, or hell whatever you choose! I wasn’t 100% happy with these so I figured I would share and you guys can give them a shot! Maybe you will love them!


Let us Begin,

What you will need:

40g oat flour

30g chocolate protein

70g Pumpkin

11g Chocolate sugar free fat free pudding mix

1 serving of your favorite peanut butter( I used mocha and toffee flavors)

30g Honey

2 Stevia Packets

14g semi sweet chocolate chips

Favorite Coffee Grounds ( I used Alphamind. Go check them out and use “Rhine” to save 20%


All you need to do is mix everything together, other than the chips and coffee grounds(although you could put a bit of grounds in the mixture if you would like). Once everything is combined throw in the freezer for at least 15 minutes so you can use it.

Take the mixture out and roll it into even balls. I ended up 16 total balls. Now take your chips and melt them down. Once melted take each ball and dip it in the melted chocolate. Once its dipped sprinkle some coffee grounds over the top before it hardens.

(Oat flour is just ground up oats)


There you have it! All done! these would make for a great pre workout snack!

Macros per 1 ball : 1.1 fat / 5.6 Carbs / 2.4 Protein


I intend to keep playing with this to make better macros.


Give it a shot and let me know what you think! Feel free to tag me in your creations on IG ! Username is d_chron!