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Introducing the Stretch n' Crunch: The revolutionary new portable exercise machine designed to achieve weight loss, physical fitness, health, and well being.  Never before has fitness been so easily attainable, affordable, and fun.  Unsurpassed...Stretch n' Crunch lets you perform 13 especially designed exercises to give you a full work out for both your body and mind, that no other exercise machine can match.

The Stretch n' Crunch exerciser will help you attain your health and fitness goals in less time and with less effort, putting you on your way to a healthy, strong, totally new you.

View the wide variety of exercises that can be accomplished with Stretch n' Crunch.  From beginner to the more advanced, individuals of all fitness levels can benefit from the wide range of exercises Stretch n' Crunch has to offer.


The Stretch n' Crunch owners guide and all important safety instructions must be read and understood prior to using this device.


Exercise Quick Links
Click any of the following exercises to view or scroll down to view all

Mini Stretch n' Crunch Side Leg Stretch #1
Full Stretch n' Crunch Side Leg Stretch #2
Iron-Cross/Chest Abdominal Stretch
Inner Thigh Stretch Lower Abdominal Stretch
Hamstring, Buttocks and Ab Crunch Overhead Upper Body Stretch
Hamstring and Buttocks Lift Standing Side Stretch
Lunge

* Exercise Demonstration Model - Prostyle Team Member and OCB - Organized Competitive Bodybuilding Figure Competitor Katrina Roundtree
* Exercise Photo Illustration by Matt Shepley

Mini Stretch n' Crunch Exercise
Beginner/Intermediate
Using both Stretch n' Crunch pads, one in front of the other, place both knees on the large pad, and then lean forward out to the second pad resting your elbows and forearms on the smaller pad while grasping the front bar.  Slowly stretch your body out as far as you can.  Keep your abdominals, glutes and lower back firm throughout the entire stretch.  Once you are fully parallel to the floor, exhale and drag both together using your abdominal and lower back muscles.  Repeat.

(Note: If you start to travel, inch worm, float, roll or move forward or backwards from the original starting point on the floor while performing this exercise, then your resistance and motion is incorrect.  You must train yourself to stretch and crunch or drag your way evenly, so not to travel or move forward or backward from the original starting point.)

Muscles worked: Abdominals and lower back
Mind/Muscle Link: Abdominals, Lower back and Glutes


Full Stretch n' Crunch Exercise 
Intermediate/Advanced
Using both Stretch n' Crunch pads, one in front of the other, place both knees on the large pad, and then lean forward out to the second pad and grasp the side handles.  Slowly stretch out your body by moving the Stretch n' Crunch pad forward.  Keep your abdominals and your upper and lower back firm.  While stretching out, avoid locking out elbows by letting the resistance fall to your lower arms.  Keep the resistance on your upper back and abdominals.  Once you are fully parallel to the floor, exhale and drag the pads together using your abdominal and lower back muscles.  Repeat.

(Note: If you start to travel, inch worm, float, roll or move forward or backwards from the original starting point on the floor while performing this exercise, then your resistance and motion is incorrect.  You must train yourself to stretch and crunch or drag your way evenly, so not to travel or move forward or backward from the original starting point.)

Muscles worked: Abdominals, Upper Back ("Lats" Latisimus dorsi) and Arms.
Mind/Muscle Link: Abdominals and Lats


Iron-Cross/Chest Exercise 
Intermediate/Advanced
Using both Stretch n' Crunch pads, positioned approximately shoulder-width apart, kneel on the floor and lean forward, placing each hand on top of the pads.  Then outstretch your arms.  Your chest muscles ("pecs") should be aligned with your hands.  Keeping your chest lifted and pressed out, and your glutes squeezed, begin very slowly to lower your body down between the pads allowing the pads to travel outward away from your body.  As you lower yourself down you should feel your pecs stretching out.  Then press upward, bringing both pads together.  For the first few repetitions, only go down a short distance.  This will serve as your warm up.  Once warmed up, you can begin going lower. 

Muscles worked: Pectorals, Shoulders, Arms
Mind/Muscle Link: Pectorals 


Inner Thigh Stretch Exercise 
Beginner
Using both Stretch n' Crunch pads, placed side by side, place one knee on each pad.  Bend forward and grip the front of each pad.  Slowly stretch your legs apart as far as your flexibility allows.  Be careful not to overtextend.  While exhaling, pull legs together with your inner thigh muscles, and return to start position.  Repeat.

Muscles worked: Inner Thighs
Mind/Muscle Link: Inner Thigh 


Hamstring, Buttocks, and Ab Crunch Exercise 
Beginner
Using the large Stretch n' Crunch pad, lie on your back and place the heels of your feet on the pad.  Lightly place your hands behind your head, with your elbows flared out, do not grasp your head once the exercise commences.  While looking up, keeping your chin off of your chest, slowly crunch up with your abdominals, while simultaneously using your hamstrings and glutes to pull the pad in towards you.  Pull until you feel a complete contraction in these muscle groups.  Exhale as you slowly return to your start position, but keep your stomach and thighs tight. 

Muscles worked: Abdominals, Hamstrings and Glutes
Mind/Muscle Link: Abdominals, Hamstrings and Glutes 


Hamstring and Buttocks Lift
 Exercise 
Beginner/Intermediate
Using the large Stretch n' Crunch pad, lie on your back and place the heels of your feet on the pad.  Place your hand on the floor by your side, palms down.  Begin the exercise by raising you body off the floor, so that only your arms and shoulders touching the floor.  Using your hamstrings and buttocks "glutes," begin pulling the pad in toward you.  Exhale.  As you pull, your hips will lift up from the floor.  Continue to pull until you feel a full contraction in your hamstrings.  Slowly return to your starting position, while keeping your hamstrings and glutes squeezed.  Repeat.

Muscles worked: Hamstrings and Glutes
Mind/Muscle Link: Hamstrings and Glutes 


Lunge
 Exercise 
Beginner/Intermediate Advanced
Beginning in a standing position, place the ball of one foot on the large Stretch n' Crunch pad. Slowly stretch your leg back until you feel a full contraction in the glutes.  Your hips and feet should be facing forward.  Slowly lower your back leg while moving the pad backwards in a controlled manner.  Make sure that the shin of your front leg stays perpendicular to the floor (do not let your knee move forward past your front foot).  Inhale and pull the pad inwards while pushing upwards to the start position. 

Muscles worked: Hamstrings, Quadriceps and Glutes
Mind/Muscle Link: Hamstrings, Quadriceps and Glutes 


Side Leg Stretch #1 Exercise 
Beginner/Intermediate Advanced
Beginning in a standing position, hands on hips, and placing the large Stretch n' Crunch pad to your side, place one foot on the pad.  Inhale and move t he pad to your side, stretching away from the body.  During the stretch, avoid locking out your knee by keeping the stress on your inner thigh (Adductor).  Keep your other foot firmly planted on the ground.  You may adjust the position of your foot to ensure your knee follows the alignment of the foot on the pad.  Stretch to your flexibility level, then exhale and slowly glide the leg inward while pushing up to a standing position.  Repeat and switch legs. 

Muscles worked: Inner Thigh, Hips and Quadriceps
Mind/Muscle Link: Inner Thigh 


Side Leg Stretch #2 Exercise 
Beginner/Intermediate Advanced
Beginning in a standing position, placing the large Stretch n' Crunch pad to your side, place one foot on the pad and both hands on top of the thigh.  Inhale and move the pad to the side, stretching away from the body.  During the stretch avoid locking out your knee by keeping the stress your inner thigh (Adductor).  Keep your other foot firmly planted on the ground.  You may adjust the position of your foot to ensure your knee follows the alignment of the foot on the pad.  Stretch to your flexibility level, then exhale and slowly glide the leg inward while pushing up on the other leg to a standing position.  Repeat and switch legs.  

Muscles worked: Inner Thigh, Hips and Quadriceps
Mind/Muscle Link: Inner Thigh 


Abdominal Stretch Exercise 
Beginner/Intermediate Advanced
Using the smaller Stretch n' Crunch pad, on bended knee, position elbows on the pad and grasp the front bar.  Keeping abdominals and glutes tight, stretch out your torso by pushing the Stretch n' Crunch pad forward to a full, but comfortable stretch.  Next, bring the pad back in by contracting your torso, while squeezing the abdominals, until the pad is back in starting position. Inhale as you stretch and exhale as you pull back to your starting position.

Muscles worked: Abdominals
Mind/Muscle Link: Abdominals and Glutes 


Lower Abdominal Stretch Exercise   Beginner/Intermediate
Advanced
Using the larger Stretch n' Crunch pad, position knees on the pad.  Lean forward, placing your hands on the floor in front of the pad approximately 4 inches wider than shoulders.  Keeping hands aligned with your chest, extend pad backwards until your body is in a push up position parallel to the floor.  [Note: As a beginner you may not have the strength to fully stretch out].  During this time, keep stomach, glutes and upper back muscles in a tight, contracted position.  While exhaling and using your stomach muscles, pull your legs towards the upper torso.  Slowly return to your starting position (on all fours).  Focus on contracting your stomach muscles and dragging your legs in for a complete stomach crunch.  Repeat. 

Muscles worked: Lower Abdominals, Chest, Upper Back and Arms.
Mind/Muscle Link: Lower Abdominals and Chest. 


Overhead Upper Body Stretch Exercise 
Beginner/Intermediate/Advanced
Beginning in a standing position, with feet shoulder-width apart, and using the smaller Stretch n' Crunch pad, hold each handle and raise the pad above your head.  Your knees slightly bent.  Without moving the pad from its overhead position, bend to one side and slightly forward.  Bend until you feel a contraction in your obliques (side of abdominals).  Keep the movement short.  Return your body to the center and repeat on the other side.  Exhale each time you crunch down.

Muscles worked: Shoulders, Abdominals, Obliques.
Mind/Muscle Link: Abdominals and Obliques 


Standing Side Stretch 
Beginner/Intermediate/Advanced
Beginning in a standing position, with feet shoulder-width apart, and using the smaller Stretch n' Crunch pad, hold each handle and outstretch the pad forward, in front of your body.  Keep knees slightly bent, hips forward and maintain a slight bend in your elbows.  With the pad raised, arms parallel to the floor, move the pad to one side, twisting your body to that same side until you feel a connection in your obliques (side of abdominals).  Slowly twist from side to side, keeping the movement short.  Exhale on each twist. 

Muscles worked: Shoulders, Abdominals, and Obliques.
Mind/Muscle Link: Abdominals and Obliques 


Important Safety Instructions

Before Starting with your Stretch ní Crunch

Congratulations on your decision to begin an exercise program.  But before beginning this or any exercise program, remember to visit and consult with your physician to see if your physician recommends exercise for you, and if this or any exercise program is the right one for you.

Safety First 
Please remember that the Stretch ní Crunch exercise unit is a serious piece of equipment and not a toy.  Whether in use or not in use, you should practice good safety habits at all times.  The Stretch ní Crunch should never be left unattended and should be kept out of the reach of children at all times.  Minors ages 13 and up should not be allowed to use the Stretch ní Crunch unless they have been authorized to exercise by a physician, they fully understand how to use the Stretch ní Crunch, and they use it under the strict supervision of a Parent, Legal Guardian or Authorized Adult.  Everyone who uses or supervises the use of the Stretch ní Crunch must read the instruction manual and understand the machineís proper use and warnings prior to using the machine.  The Stretch ní Crunch should be used to perform only the specific exercises shown in this manual, and those exercises should be approached with caution depending on the userís individual fitness level.

Avoid Overstretching Joint Structures

While it is important to exercise through the full range of motion, it is also crucial not to overstretch or to exercise in overextended positions.  The Stretch ní Crunch will allow a wide range of motion with all exercisers, but all first-time users should exercise conservatively at first, and should avoid stretching muscles beyond their normal ranges.  This kind of overstretching can be dangerous as it may cause damage to ligaments and connective tissue.  We recommend that each user warms up before every exercise session with the Stretch ní Crunch, and that each user performs only those exercises that are appropriate for the users own personal fitness and experience level.  The Stretch ní Crunch exercise manual contains exercises that are appropriate for Beginner, Intermediate, and Advanced level users.


Getting Started with your Stretch ní Crunch
 

Your Stretch ní Crunch is fully assembled (2 pads) and ready for immediate use.  Since the Stretch ní Crunch a Free Rolling Exercise Device, choose a flat, unobstructed indoor surface area such as carpeting or wooden flooring for your exercise sessions.  Keep in mind your safety first and the safety of others at all times while using the machine.  Beginners may want to choose a carpeted surface first, since it increases resistance, allowing for greater control.
 

What to Wear

Wear loosely fitted gym or exercise clothing with athletic shoes.


Stretch ní Crunch Specifications

The Stretch ní Crunch is made of high quality durable construction offered with a Lifetime Warrantee on all movable parts to the original Purchaser with mailed in Warrantee Registration.  (See warrantee for specific details.)

Recommended Weight Capacity: Up to 250 pounds per pad.


General Exercise Information

Mind/Muscle Link

What is it?

During exercise, concentrating on the muscles being contracted will lead to better and quicker growth and muscle development.

How to achieve it?

Before beginning an exercise repetition, visualize your muscles working for you.  This process is similar to a rehearsal Ė or going through the motions in your head.  You become in control of your body and its muscles instead of haphazardly performing repetitions. When performing any rep in a gym with weights or performing any Stretch ní Crunch exercise, it is important to squeeze the worked muscles while exerting control over each part of that movement.  For each Stretch ní Crunch exercise in the program, weíve made it easy to identify which muscles you should be paying particular attention to.  After a while, you will automatically be able to perform these exercises using Mind/Muscle Link without having to refer to the instructions.

Breathing
Knowing how to breathe during each exercise is of paramount importance.  Proper breathing techniques, coupled with a strong Mind/Muscle link, can be a sure-fire way to physical gains.

Remember: Never hold your breath.  Holding your breath can cause fainting, burst blood vessels and cramping, especially while doing crunches.

While it would seem like common sense to breath naturally while working out, this is often an area of grave error for exercisers of all levels.  And while it may seem ironic, that you need to practice proper breathing as you exercise, doing so will allow you to obtain increased supplies of energy, which in turn allows you to train for long durations and with increased intensity before fatigue sets in.

Be sure to avoid shallow and short breaths.  Panting is your bodyís way of telling you that youíve had enough.  Instead, practice Diaphragmatic Breathing by taking long, deep breaths from your diaphragm and not from your chest.  As you inhale and exhale, your abdominals should expand and contract. 

For resistance training and Stretch ní Crunch: Practice exhaling as you perform your lift  (or the most strenuous part of the crunch).  Since is important to supply your muscles with as much oxygen as possible, inhale as you return to your start position.  Never hold your breath.

For Aerobic training:  When fatigue sets in and shallow breathing is becoming apparent and you are feeling out of control, regroup and start to breathe deeply.  This will allow you to maintain or regain control of your breathing.

For Anaerobic training:  Since anaerobic training involves short bursts of energy and performing when out of breath, it is important that you take your anaerobic training as serious as aerobic training.  The more proficient you become with your training, the less likely you will hit oxygen debt as quickly, whereby your body is unable to provide enough oxygen and your muscles canít get the much-needed energy from glycogen (stored fuel).  Proper breathing during anaerobic training helps you to remove lactic acid from your muscles, thus increasing the effectiveness of your anaerobic training sessions.

Warm up

Before beginning any exercise program, including one that uses the Stretch ní Crunch, get in the habit of always warming up for five to fifteen minutes.  A good warm up will gradually increase the demands of the body by elevating the muscle temperature and increasing blood flow to those muscles and joints about to be worked out, and it will help prevent injury caused by sudden exertion. 

As you stretch, relax.  Each time you exhale feel and visualize your muscles getting longer and more relaxed.  Avoid ballistic movements (bouncing) or hyper-extending your joints.  Hold your stretches for a moment and release the pressure slowly.

Circuit Training

Performing all of the Stretch ní Crunch exercises in succession will allow you to get a complete body workout.  This kind of training -- known as Circuit Training -- a great way to reach your goals of losing weight and inches.  The goal of circuit training is to gain both an aerobic and anaerobic workout during the same exercise session.  

What is anaerobic training?

Anaerobic training is exercise done for shorter durations (movements that require very little oxygen. These are quick explosive actions); less than two minutes. Unlike aerobic exercises, oxygen is not the limiting factor during the exercise, since energy is pulled from other sources in your body -- phosphagen and lactic acid.  This acid allows you to perform short, yet near maximal muscular activities.   Then Stretch ní Crunch exercises are good examples of this.

What are the benefits of anaerobic training?

Anaerobic training improves the efficiency of the bodyís anaerobic energy-producing systems by increasing muscular strength and lactic acid tolerance during short high-intensity movements.

The health benefits of anaerobic training include:

Improved athletic endurance

Strengthened heart muscles

Improved ability to take in oxygen (improved lung capacity)

Stronger and larger skeletal muscles

What is aerobic training?

Doing sustained exercise for more than two minutes involving large muscle groups performs aerobic training, also known as cardiovascular training.  Unlike anaerobic exercise, oxygen does become the limiting factor during aerobic exercise.  Emphasis is placed on duration and intensity of the exercise and safely raising the heart rate.

What are the benefits of aerobic training?

Generally the minimum amount of aerobic training needed for significant improvements in aerobic fitness is 20-30 minutes of sustained exercise 3-4 times a week.  As you become more proficient at aerobic training, you may increase the amount of aerobic training.

The health benefits of aerobic training include:

-Improved cardiovascular system

-Increased blood oxygen levels

-Strengthened heart

-Improved fat burning efficiency

-Reduced stress levels

-Decreased blood pressure

-Raised basal metabolic rate

-Reduces LDL (bad) blood cholesterol level

-Toned and firmed muscles

-Improved balance and posture

-Improved flexibility

By using the Stretch ní Crunch program, you are assured that benefits are attained from the continuous performance of the exercises.  Each muscle group is hit when you proceed through the Stretch ní Crunch training program.

Resistance Training

For functional training, the Stretch ní Crunch is a wonderful exerciser.  It is a known fact that resistance training helps strengthen muscles.  Usually this is accomplished by use of dumb-bells, bar-bells or weight-bearing machines, but people tend to forget that training with your own bodyweight is also important and can provide a great functional training foundation.  The Stretch ní Crunch allows you to perform effective resistance using your own body weight.

When you are working with the Stretch ní Crunch, remember not to short-change yourself by performing only partial repetitions of each exercise.  For all Stretch ní Crunch exercises, be sure to stretch out and pull in tightly in a steady and controlled manner so that you will reap the maximum training benefits of the exercise. 

Core Body Training

Without a doubt, Core Training is one of the best methods of training the bodyís stabilization muscles located deep in the abdominals: the Tranversus Abdominis.  It has been proven that well-trained core stabilization muscles result not only in a strong flat stomach, but also in improved posture and strength in the lower back region.

The Stretch ní Crunch is one of the best exercisers for performing an effective Core Training workout.  By incorporating Core Training with the Stretch ní Crunch, you will be assured of postural and lumber spine improvements that will lead to improvements in other daily and sporting activities and will reduce the potential for injuries and lower back pain.

Glossary/Terminology 

Abductor Muscles: Muscle used to pull away from the center of the body. Commonly used in reference to the muscles located on the outside of the thigh.

Adductor Muscles: Muscle used to pull towards the center of the body. Commonly used in reference to the muscles located on the inner thigh. Aerobic Training: Training for more than two minutes, which requires plenty of oxygen.

Anaerobic Training: Training for less than two minutes, requiring little oxygen.

Circuit Training:  A circuit of exercises (any number of exercises may be included especially the Stretch ní Crunch series).

Glutes (abbreviation for gluteas maximus): large muscles that form each of the buttocks.

Hamstrings: A group of 3 muscles located on the back of the thigh.

Lactic Acid: A liquid waste by-product -- a chemical reaction -- resulting from muscle contractions during anaerobic exercise lasting less than two minutes.

Lactic Acid Buildup: Occurs as a result of too much lactic acid being produced by muscles as a result of anaerobic training.  Too much lactic acid slows down the body.

Lats (abbreviation for Latissimus dorsi): Large muscles located in the upper back.  They assist with the movement of the arms.  

Oblique Muscles: Muscles located on each side the abdominals.  They assist with the rotation and flexing of the torso.

Pecs (abbreviation for Pectoral):  This muscle group ties in across your chest starting at your arm pit, allowing you to push your arms forward.

Phosphagen Acid: A waste by-product -- a chemical reaction Ė resulting from muscle contractions during anaerobic exercise lasting less than 30 seconds.

Quads (abbreviation for quadriceps):  A set of 4 muscles located at the front top part of the legs.

Repetition:  The number of times an exercise movement pattern is repeated.

Set:  Consists of a group of properly executed repetitions performed continually.           Tranversus Abdominis:  A set of muscles often neglected by regular workout methods.

Stretch ní Crunch Contact

Dear Customer,

Congratulations on your purchase of the Stretch ní Crunch Full Body Exercise Machine.  Just from purchasing the Stretch ní Crunch, we know you are serious about either starting to improve your whole quality of life or continuing to find improved methods to enhance your fitness lifestyle.

We know youíll be completely satisfied with your Stretch ní Crunch purchase, and so weíd like to invite you to send your success stories and comments to our Customer Service department to the contact information listed below.

Sincerely

Jack LaRue
President

Prostyle Corporation
Post Office Box 28002
Detroit, Michigan 48228
United States of America

Phone: 734.261.9206 (24 Hour Customer Support)
Fax: 734.261.9207
Email: info@prostyle.us
Web: www.Prostyle.us or
www.stretchncrunch.com

Worldwide Distribution Opportunities Available: Contact our customer service department for further details.

Stretch ní Crunch Specifications

The Stretch ní Crunch is made of high quality durable construction offered with a Lifetime Warrantee on all movable parts to the original Purchaser with mailed in Warrantee Registration.  (See warrantee for specific details.)

Recommended Weight Capacity:  Up to 250 pounds per pad.

 


 

 

Manufacturer And Worldwide Distributor Of Nutritional Supplements, Exercise Equipment, Athletic Wear and Personal Care Products.

Prostyle Nutrition supplements are a registered Trade Mark owned by the Prosperity Nutrition Corporation.

Prostyle Inc. is a State of Michigan, United States of America Corporation, with World Wide Distribution. For product information or Distributor Opportunities please contact us at info@prostyle.us

The US Food and Drug administration have not evaluated the statements on this web site. Prostyle products are not intended to treat, cure, diagnose, or prevent any disease. Please consult a physician before starting any nutrition, training, exercise, supplementation or personal care program.

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