Friday, June 30, 2017

The Healthiest Food Choices at a Barbecue

There’s nothing more fun than a classic summer barbecue. Just the thought of the food, fun and summer vibes can instantly make you happy and hungry. While all these things are good reasons to get together, the food table might leave you stumped as you look for healthy options.

Fortunately, though, most barbecue spreads offer hidden healthy gems if you know what to look for. Here are the best choices (and the rationale why) — plus some recipe inspiration to help you decide what dish or drink to bring.

SHRIMP

Seafood — particularly shrimp — is an excellent option for your next barbecue, especially if it’s bring-your-own-protein. Not only is it simple to marinate and super fast to grill (just say yes to not standing at the grill for an hour), it’s also low in calories and provides a good amount of protein.

In addition, shrimp contains important minerals like selenium and 36% of the recommended daily intake for choline, an essential nutrient closely related to the B vitamins. The Food and Drug Administration recommends aiming for 550 mg of choline per day. Choline plays a critical role in metabolism, yet 90% of Americans aren’t getting enough of it. With shrimp on the menu, you can actually support your metabolism while enjoying the barbecue! That’s a win-win in our book.

These Mango Chili Lime Grilled Tiger Shrimp from My Cape Cod Kitchen are just the recipe to make shrimp happen at your next barbecue.

CORN ON THE COB

If you see corn on the cob at a summer party, grab it and enjoy! Corn is a natural source of fiber that helps you feel full on less and can potentially lower the impact of high glycemic foods on your blood sugar. A large ear of corn is about 150 calories (similar to one serving of chips) and naturally sweet and crunchy.

Try adding flavor with spices like pepper, garlic powder or fresh herbs instead of just basting it in butter. To grill, set the shucked ear down on a medium hot grill for about 15 minutes (turning once or twice), until corn is tender.


Samsung and Under Armour have partnered to help you take control of your nutrition, calories and exercise by recording your dietary intake. MyFitnessPal is now available on the Samsung Gear Fit2!


KABOBS

There’s no need to feel guilty for grabbing a tasty kabob fresh off the grill. Kabobs create an illusion of a hearty portion but are quite reasonable when it comes to nutrition. They are a great way to enjoy your favorite meat — since there’s likely only a few cubes per skewer — or present fruits and vegetables in a more attractive way. Plus, they take up serious real estate on your paper plate, forcing you to take more moderate portions of the other party foods.

Try these easy Grilled Fruit and Vegetable Kabobs, from Make Healthy Easy, for an fun side that will have everyone enjoying their veggies.

WATERMELON

Watermelon is more than a summertime treat; it’s packed with nutrition as well. Sure, it has a high water content (which contributes to staying well hydrated), but it also has some amazing nutritional power. Watermelon is a good source of the antioxidant lycopene, known for its anti-inflammatory effects, and is also high in vitamin C. Perhaps one of its most helpful properties as a party food is it’s super low in calories at just 46 per cup.

Fortunately, it packs big flavor that satisfies any sweet tooth. Watermelon eaten by the slice is absolutely wonderful, but if you want to jazz it up a bit, try this easy Watermelon Cucumber Salad from Love and Zest.

COLESLAW

Coleslaw often gets a bad rap due to the mayonnaise typically included in the recipe, but you shouldn’t overlook the fact it’s basically all vegetables. Traditional coleslaw is made with shredded cabbage and carrots, which certainly counts toward the recommended servings of vegetables every day. Coleslaw made with a vinegar base (instead of mayo or sour cream) will be lighter in calories and can still deliver big flavor.

If you really want to reinvent your coleslaw in flavor and health benefits, make it with shredded Brussels sprouts instead of cabbage. Brussels sprouts contain compounds that help support your body’s natural detoxification systems. They are also a plant-based source of choline, which is important for your brain’s ability to process and store memories. Choline is also critical for brain health both early in life, as the brain is forming, and later in life to prevent cognitive decline.

While making Brussels sprout coleslaw may seem daunting, this Simple Brussels Sprout Slaw, from Dawn Jackson Blatner, couldn’t be easier or more delicious.

BEANS

Beans appear in many forms at barbecues, and many of them can be healthy. They provide plant-based protein and are a great source of fiber, which contributes to feeling more satisfied on less food and prevents overeating.

If you’re reaching for baked beans, these can come loaded with added saturated fat and sugar, so be mindful. Be on the lookout for dishes that include beans like black bean salad, lima beans, black-eyed peas or hummus and fill up on them.

This Vegetarian Bean Dip, from Kroll’s Korner, covers all your bases with lots of beans, huge flavor and some extra veggies.

GUACAMOLE

If it were up to us, guacamole would be a required dip at every single party. Obviously it’s delicious, but it’s also packed with amazing nutrition. First, avocados are a healthy source of fat, contain antioxidants and include phytosterols, which are compounds with powerful anti-inflammatory properties. Second, guacamole’s add-ins (Think: cilantro, garlic, onion and lime) all offer additional benefits potentially lowering blood glucose levels and controlling cholesterol.

All these factors certainly justify it as a chip or veggie dip, but you can also think about using it as a condiment on burgers, too. Give guests free rein of their guac use with a DIY Healthy Guacamole Bar from Kara Lydon.

SPARKLING WATERS OR SPIKED SELTZERS

Deciding what and how to reasonably drink at parties can be a challenge if you’re hanging with a crowd that likes their alcohol. Fortunately, drinks continue to evolve and flavored sparkling waters now offer conscious eaters a satisfying option over plain water. Many sparkling waters are naturally flavored and surprisingly delicious.

You can add a shot of liquor to the bubbly water and usually stay under 100 calories. There are even spiked seltzer waters now that come in around 100 calories and help you avoid the regret of drinking a flavorless light beer.

Blow party guests away with this Spring Ginger Honey Switchel Drink, from Healthfully Ever After, that has a seltzer base and several other nutritious and delicious ingredients.

FRUIT CRISP

There are a few ways to approach dessert at a barbecue. First, make sure you actually enjoy it (versus just eating it because it’s there). If it’s not your favorite, see if another slice of watermelon or serving of fruit salad satisfies your sweet tooth and move on. Second, if you do really like what’s being served, maybe take a little less dinner fare to balance out your treat.

Lastly, look for slightly lighter options that scream summer fun but won’t blow your entire calorie allowance — like a fruit crisp, an idea that can be adapted to almost any fruit. They are lighter because there’s no high-fat crust and just a sprinkling of the “good stuff” on top. There’s usually sugar in the recipe, but if you make it from scratch, you can tailor the amount used based on the sweetness of the fruit. This Easy Peach Crisp is the perfect go-to recipe for such a situation.

Keep these other general strategies in mind to set yourself up for delicious, nutritious success at your next barbecue:

  • Don’t come to the party completely starving. Eat a piece a fruit or cup of veggies before heading out. It won’t totally fill you up, but will take the edge off your hunger.
  • Assess the food situation before eating. Make mental notes of what you really like to eat and what’s not your thing. Instead of just grazing on food for hours, set a personal appetizer time and dinner time where you gather your food, then sit and enjoy it.
  • Think outside the box when assembling your plate. Just because burgers are being served does not mean you have to eat it the traditional way. Go bunless, spread guacamole on top and set it on a bed of black-eyed peas. If vegetables are hard to find on the buffet, remember that lettuce and tomato are almost always served with burgers. Make a lettuce wrap or turn it into a makeshift salad.
  • Don’t neglect drinking water. It’s easy to get dehydrated in the summer heat, which can send tricky hunger messages to your brain. By staying well hydrated, you have a better chance of noticing true hunger and fullness signals.

Written by Jenna Braddock, a registered dietitian nutritionist and certified specialist in sports nutrition. She is a mom to two little boys and wife to a football coach. She shares real-life strategies for better health and doable, delicious recipes on her site Make Healthy Easy. Disclosure: Author is a spokesperson for Balchem/VitaCholine. All opinions are original work.

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Lemon Poppyseed Donuts, Vanilla-Frosted

Yesterday I whipped up these vegan, baked Lemon Poppyseed Donuts. They have a light vanilla frosting/glaze on top and taste like little pillows of sunshine. Heavenly treat for summertime baking! I added some fresh blueberries on top to intensify the summery feel... Read more »

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Happiness Is Finding Joy in the Little Things

When we think about the things that make us happy, we tend to think big — measuring happiness based on major life events like getting married, landing the perfect job or buying the perfect home. Focusing our happiness on relationship milestones, financial success or personal achievements may create joy temporarily, but it isn’t a great strategy for lasting, long-term contentment.

The true joy of life is not in milestones, but in everyday moments. If you find gratitude for the little things that are already present in your day, your relationship to happiness will begin to transform in the most beautiful ways. Gratitude can really have a profound effect on our health and happiness.

START A GRATITUDE JOURNAL

Focus on the small, yet meaningful, moments in your life by starting a gratitude journal. Dedicate five minutes every morning and evening to write about what you are most grateful for.

If you look for magic, you will find it everywhere.

Get in sync with your senses. For example, think about the little things like the aroma of your morning coffee, the warmth of the cup in your hands, hearing someone laugh or the shape of the clouds shifting in the sky. When you become more present with the things that are already around you, happiness shifts from a goal outside of yourself to something that has been with you all along.

Make gratitude a priority and part of your daily practice. The more often you write in your journal, the more you’ll start to notice little things that fill your heart with appreciation. If you look for magic, you will find it everywhere.


READ MORE LIZ ARCH

> A Day in the Life of a Yoga Teacher
> 10 Things Your Yoga Teacher Secretly Wishes You’d Do
> Tips for Surviving Family Gatherings and Beating Holiday Stress


What’s your list of little things that bring you joy? Take five minutes and start now.

What I’m Grateful For …

  1. The way the sunlight filters softly through my curtains each morning.
  2. The sound of the birds chirping in the trees.
  3. Spending quality cuddle time with my two dogs, Faith and Nalu, before getting out of bed.
  4. Savoring my morning smoothie.
  5. Connecting with students before and after each yoga class.
  6. Going upside down (Handstands give me an instant dose of happiness!).
  7. The sense of peace and clarity I feel after a meditation session.
  8. Watering the plants and flowers in my outdoor patio.
  9. Walking barefoot in my courtyard to get the mail.
  10. Sharing about my day with my boyfriend and hearing about his.

GEAR UP FOR YOUR NEXT YOGA SESSION

> Women’s Yoga Tops
> Women’s Yoga Pants
> Women’s Yoga Bras
> All Women’s Yoga & Studio Gear


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Label Lingo: Organic, All-Natural, Low-Fat and More

Food labels got you loopy? This guide should help you get label literate.

ORGANIC

This is the big one. It is a verified and meaningful label regulated by the USDA. Standards for organic labeling vary by product, and some states have stricter standards for their labels.

Organic fruit, vegetables, nuts and grains are non-genetically modified (non-GMO), grown without synthetic pesticides or synthetic fertilizers and have not been irradiated.

Organic milk is from cows given 100% organic feed for at least one year. At least 30% of the cow’s diet must come from allowing cows to graze on grass.

Organic meat and poultry is raised on 100% organic feed with no animal products. Animals can access the outdoors and are given no growth hormones, antibiotics or other drugs. Meat must not be irradiated.

Organic packaged foods have three levels of classification:

    • 100% Organic: All ingredients are organic.
    • Organic: At least 95% of ingredients are organic.
    • Made with organic ingredients: At least 70% of ingredients are organic.

READ MORE > WHAT TO BUY ORGANIC (AND WHAT TO SKIP) [INFOGRAPHIC]


ALL-NATURAL OR NATURAL

A survey by Consumer Reports found people believed this label was more meaningful than the organic label; however, nothing could be further from the truth. Meat and poultry can’t contain artificial ingredients or added color during processing. Any other product can label itself “natural” as long as it doesn’t contain artificial colorants, artificial flavors or synthetic substances. It’s a low bar even for processed foods and is essentially meaningless when it comes to any whole-food ingredient.

CAGE-FREE

This label is used for chicken and eggs. The birds are allowed to freely roam a building, room or enclosed area. They have unlimited access to food and water and continuous access to the outdoors when they can produce eggs. It does not mean they necessarily have enough room to move around comfortably. Since chickens raised for meat aren’t kept in cages, this label on poultry is meaningless.

FREE-RANGE

Birds are given access to the outdoors but this does not mean they will necessarily go outdoors or that the outdoor space is large or allows for natural behaviors.

GRASS-FED

Animals get the majority of their foods from grass throughout their life, but can be supplemented with grains. There are also 100% grass-fed labels, meaning the animal has not been fed supplemental grain. There are a lot of grass-fed labels out there; here are a few with real meaning behind them. It does not limit the use of growth hormones, antibiotics or drugs — if that’s what you want, look for the organic label.


READ MORE > IS GRASS-FED BEEF BETTER?


PASTURE-RAISED

This label is most often seen on poultry, eggs, dairy products, beef and pork. It is meant to convey that the animal spent most of its life on pasture. For dairy and eggs, there is no standard or requirement, rendering it meaningless. For meat and poultry, producers are required to explain their practices on their labels, but that information it is not third-party verified. For dairy and beef products, the “grass-fed” label is a regulated and verified option.

GMO-FREE

The food (or cosmetic product) is not a genetically modified organism (GMO) or is not made with ingredients that are GMOs. Note, however, it may contain up to 0.9% GMO by the Non-GMO Project’s definition.

FAIR-TRADE

This label is most often seen on chocolate, coffee, tea and spices. The item or ingredient is grown and processed in a way that promotes the following in the country that grows it: community empowerment, economic development, social responsibility (no child labor and support for worker’s rights) and  environmental stewardship. This label is not regulated by the government; different labeling groups have their own standards. You can see which ones are meaningful here.

DIETARY LABELS

Lots of common food labels that have intuitive meanings come with legal meanings regulated by the USDA. See which ones are worth looking for to meet your health goals.

Whole-grain/whole-wheat: Grains (or foods made from grains) utilizing all parts of the naturally occurring grain or seed to maximize fiber and B-vitamins. At least 51% of total weight in the food must be whole-grain. Look for 100% whole-grain or 100% whole-wheat for the best nutrition.

Multigrain: Food made from more than one type of grain. No matter how many grains it claims to have (seven, 12, 20), this label does not mean it is whole-grain.

Calorie Free: Each serving contains less than 5 calories.

Low-calorie: Each serving contains 40 calories or less.

Reduced Calorie: A product contains 25% fewer calories compared to the original item with its original serving size.

Light or Lite: A product contains 33% fewer calories compared to the original with its original serving size.

Low-fat: A serving contains 3 grams of fat or less.

Reduced-fat: A serving contains 25% less fat compared to the original food with its original serving size.

Fat-free: A serving contains less than 1/2 gram of fat per serving.

Cholesterol-free: A serving contains less than 2 milligrams of cholesterol.

Transfat-freeLess than 1/2 gram of trans-fat per serving.

Excellent source of …: A food has 20% or more of the daily value of that vitamin or mineral per serving.

Good source of …: A food has 10-19% of the daily value of that vitamin or mineral per serving.

Enriched with …: The vitamin or mineral was removed during processing and was then added back into the food.

Fortified with …: The vitamin or mineral is not naturally in the food so it’s being added.

Sodium-free: There are less than 5 milligrams of sodium per serving.

Low-sodium: There are 140 milligrams or less of sodium per serving.

Very Low-sodium: Each serving has 35 milligrams or less of sodium.

Lightly Salted: 50% less sodium was added to this food, compared to the original food with its original serving size.

Sugar-free: Each serving contains less than 1/2 gram of sugar per serving. It can contain artificial sweeteners to boost sweetness.

Low-sugar: There is no established definition.

Reduced-sugar: A product contains 25% less sugar compared to the original item with its original serving size.

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Simple Green Protein Smoothie | Recipe

simple green protein smoothie

This smoothie delivers a great amount of protein to get your day going, and it’s easy to put together! This breakfast is perfect for after a morning workout. It’s also easy to throw in a travel mug and head out the door to start your morning commute.

To log this recipe, search the food database for: MyFitnessPal Simple Green Protein Smoothie

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Research Says: Go Camping for Better Sleep

Everything from jet lag to social media to an eventful weekend full of late nights (otherwise known as social jet lag) can wreak havoc on your circadian rhythm — that natural schedule your body keeps when it comes to sleep. Once your schedule is off, it can seem next to impossible to get it back on track. But new research out of University of Colorado-Boulder found all it takes to get your body back in sync with a more natural sleep schedule is a weekend of camping.

ONE WEEKEND, NATURAL LIGHT ONLY

To find out how natural light affects our circadian clocks (the natural timing mechanism we all have to control our circadian rhythms), researchers at UC-Boulder’s Sleep and Chronobiology Lab, led by Dr. Ken Wright, took participants out into the woods for a weekend of camping sans all electrical lighting. “There were no electronic devices, no flashlights. Just the sun and campfire,” explains Ellen Stothard, a recent graduate of UC-Boulder who co-authored the study.

This is how it all works: “When you’re exposed to light, both natural and artificial, it affects your circadian clock through the secretion of melatonin,” the chemical that triggers and regulates our sleep patterns, Stothard notes. “What we found is that the exposure to natural light changes the timing of the secretion of melatonin,” she explains.

A weekend of camping, they found, shifts the timing of our circadian clock to align more closely with sunrise and sunset in the summer when the days are longer and nights are shorter. Even in the winter, with shorter daylight hours, the shift still occurred, just with slightly less exact alignment. “For most people, this means that their circadian clocks ‘advance,’” says Stothard. “Meaning that, for most people, your body will naturally want to go to sleep and wake up earlier,” she explains.

“People can certainly have ‘improper’ relationships with their circadian clocks,” she explains. “For some people it’s genetic, for some people it’s a hard-to-break habit of staying up way too late, resulting in trouble waking up early for school or work,” explains Stothard. “Advancing your circadian clock just makes all of this easier.”

A sleep adjustment strategy that includes s’mores might seem too good to be true. But beyond providing an easy and fun way to make mornings more bearable, Stothard’s study opens the door for a deeper conversation on sleep-related health.

“While this isn’t what we specifically studied, it’s possible that continuously trying to keep a more natural circadian timing could have a positive effect on your health. There’s plenty of research that suggests that circadian misalignment can have negative effects on metabolic health,” Stothard notes.

And it’s true: 2015 review article points out that circadian misalignment can lead to “negative outcomes” that range from appetite, metabolism and mood, to disease and sleep disorders.


READ MORE > THIS IS YOUR BODY ON SLEEP DEPRIVATION [INFOGRAPHIC]


SOLUTIONS BEYOND CAMPING

While we can’t just pick up and go camping every weekend, Stothard explains that drastic measures like electronic-less camping aren’t even necessary if we put a bit of effort into our circadian alignment every day.

“If you can’t go camping, we suggest that you get outside in the morning, in the earlier half of the day, as much as you can. Have your breakfast or coffee outside or sit near a window. Do everything you can to get light exposure. Try biking to work or going for a walk,” she notes.

When it comes to the end of the day, Stothard sings the praises of staples we’ve all heard before: “Turn the TV off and reduce ambient lighting at night. Use your phone less and try to not use it at all two hours before bed,” she concludes.

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Leg Day 12-Minute AMRAP Workout


Workout equipment:

Workout type: AMRAP

Timer setting: Countdown timer

Repeat as many rounds as possible in 12 minutes:

25 Box jumps
15 Sandbag squats
10 Ball transfer push ups
14 Step ups w/ sandbag
5 Sandbag burpees
15 Medicine ball jackknives

Bonus: 75 Medicine ball twists

——————————————————

Leave your roundss in the comments below.

My rounds for today’s workout: 3 + 10 sandbag squats

Did you do this workout?

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Thursday, June 29, 2017

Never Get Injured in the Gym Again, Please

Trying to save ten minutes here and there could cost you months of lost time, if you get hurt.

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Young Athletes Must Hip Hinge

Proper position and movement patterns are the foundation of every athletic movement.

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Love to Lift Challenge - Day 59 of 100

Focus on maintaining form throughout all combinations and not the weight.

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Subversive Fitness: Day 139 of 360

The pace is vicious today.

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Friday Faves

Helloooooo! It’s the freakin’ weekend. FINALLY. Is it just me, or did the week drag on a little bit? Or maybe I was just a little overeager for the weekend, the Pilot being home, and spending time with friends. My good friend Ashley and her husband are in town, and we’re going to spend the day yoga-ing, grabbing breakfast, and heading out to dinner tonight. This weekend we also have a short trip to JAX planned (wahoo!), and time together as a family. I’d love to hear what you’re up to!

In standard Friday fashion, here are some faves from the week and around the web. I always love hearing about your favorites, too, so please share the goodness in the comments section if you’d like to join in the fun.

The girls blueberry picking

Blueberry picking! We caught a bit of sun earlier this week, so the girls and I ventured out to Mallory’s Farm for blueberry picking. P and I shared a bucket, and Liv had her own bucket. I learned very quickly that I needed to put 90% of the blueberries I picked into Liv’s bucket, because here’s what happened with mine and P’s. 

Blueberry bandit

I asked the sweet lady at the desk to charge me double for the blueberries because at least half were eaten in the process, and she said it happens all the time, and didn’t end up charging us at all. We’ll definitely be back to see her.

selfie with the girls while blueberry picking

They also had a beautiful horse,

Liv petting the horse

a cow, and a goat at the farm, which were huge hits with the girls.

We picked the sweetest, most beautiful blueberries.

Live and her blueberries

They lasted less than 12 hours. 

colander of blueberries

PACKED barre classes. Barre is pretty new to Valdosta, and I’m so excited to have such amazing ladies and dudes who have come to take my classes. 

Me at the barre

(leggings are here!)

Date night with the Pilot at Giulio’s. The food is so delicious and it’s such a cute little spot. I got the chicken with lots of veggies, and we shared stuffed grape leaves and Greek salads. 

Giulio's

How Pilates and my mat saved me.

Gut health is SO important. 

I want to go back to Positano every day.

7 reasons to slow down this summer.

All of the random creatures we’ve seen this week. We had an enormous turtle on our patio:

Myrtle the turtle

(Liv and I made him a nice salad)

a toad on the back porch,

Tom and the toad

and stopped to pet a bunch of feral cats outside of Giulio’s.

I can’t wait to make these!

Tips on deciding if you’re meal hungry or snack hungry.

Egyptian licorice tea. This has been one of my favorite teas for a couple of years now, and for some reason, I hadn’t picked it up in forever. When I saw it at Target, I got so excited and have been enjoying a mug almost every day this week. I love the natural sweetness and light spice; it’s absolutely delicious and caffeine-free. 

THIS SONG. If you need a song to pump up your next weights or cardio session, this is it. It’s been my favorite for teaching this week.

 

Hope you have a very happy Friday!

xoxo

Gina

Workouts for the weekend: 

Total body circuit and HIIT

Resistance band loop

Barre ab workout

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Baby Talk.

Hey guys! A bit of a personal post today. Probably one of the most personal I have ever written. I have always felt weird sharing something like this on a 'food blog.' But after a lot of debating, I realized that this is my little space on the internet. My space to use my voice and share my life. And this story. This huge part of my journey in life. If you totally don't care about babies and these types of personal posts, don't worry, I will be back with an awesome recipe tomorrow or the next day. But for now, I am cradling a big mug of steamy matcha, and sharing a piece of me with you...Read more »

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Volleyball Pros Perform Their Favorite Beach Exercises

Baywatch” bodies are not exclusive to the silver screen. In fact, the AVP is bringing some of the most beautiful beach bodies to an oceanfront near you. With the pro beach volleyball league’s season in full swing through September, the fittest athletes may be kicking up sand near you during their eight-stop tour, which includes Seattle, San Francisco, Hermosa Beach, Manhattan Beach, Chicago and more. (Check out the full schedule.)

You don’t need to be a volleyball fanatic to appreciate watching these sculpted bodies in action. But if you prefer to hit the gym and work on your own beach body rather than sit on the sidelines soaking up the sun, here a handful of go-to exercises from top volleyball players to sculpt a strong, sexy silhouette for summer.

GLUTES

Emily Day, 3-time AVP winner, currently on the number 1 ranked AVP team

Go-to move: Split-stance squat jumps. “It gets my glutes activated, my quads burning, my core turned on, plus it gets my heart pumping. For beach volleyball, my legs are never fully rested so doing an exercise that practices jumping when my legs are tired is perfect to improve my game.”

Try it: Start in a lunge with your hands on your hips. Engage your core as you jump up, switching your front and back legs mid-air. Land with the opposite leg in front. That’s one rep. Watch your knee positioning: You don’t want your forward or back knee collapsing when you land. Do three sets of 10 reps.

ABS

Stafford Slick, five-time AVP third-place finisher, second-place finisher at the 2017 AVP NYC Open

Go-to move: Hang three ways. “Comprehensive core strength is crucial for dynamic and powerful athletic movements. This exercise targets both upper and lower abs as well as obliques.”

Try it: Start hanging in a neutral position. Bring your knees to your right armpit (or as close as you can), then fully extend back to neutral. Next, bring your knees to your chest, then fully extend back to neutral. Lastly, bring your knees to your left armpit, then fully extend back to neutral. Complete all three directions for one rep. Perform 7–10 reps. For an added challenge, lower your legs to full neutral extension on a 3-count.

HIPS & BACK

Brittany Hochevar, currently on the number 1-ranked AVP team with Emily Day

Go-to move: Lateral band walks with shoulder activation. “It hits everything that needs to be turned on for a defender, like myself, right before battle. I can do these as quickly or as slowly and as deliberately as I please. The resistance in both directions creates a cool meditation space of the push pull before a match.”

Try it: Start in an athletic position with one theraband looped around your ankles and the ends of another theraband in each hand. Lower to a squat position to create slight tension in the band. Keep your arms straight out in front, shoulder-width apart at shoulder-height. As one leg steps laterally, creating more tension in the band, both arms also extend laterally, keeping them straight and at shoulder height. Be sure to squeeze your shoulder blades together, activating your back muscles. Keep your knees and toes aligned and make sure your shoulders are relaxed (not hunched by your ears). Do 8–10 steps out and back.

ARMS

Ryan Doherty, 2-time winner and tallest AVP athlete at 7-foot-1

Go-to move: Band Y-T-As. “The Y-T-As are great to help stabilize your shoulders. Volleyball requires us to swing forward with our hitting arm over and over, so it is good to exercise the opposite muscles that help to keep the shoulder blade in its socket. This won’t be as taxing as other exercises that focus on bigger muscles groups, but will help keep you in the game by preventing injury.”

Try it: Wrap a theraband around something stationary and sturdy. With one end in clasped hands, make a “Y” by bringing your arms up and back at a 45 degree angle. After 10 reps, make a “T” by bringing your arms straight back. Do 10 more reps, then back and down at a 45 degree angle to make the “A” for another 10 reps.

QUADS

Kelsey Robinson, 2016 Olympic bronze medalist, trains on the beach for pro indoor volleyball

Go-to move: A series of three defensive slides. “I love these exercises because they always force me to engage my core while keeping tension in the band. They work my quads, hamstrings, glutes, abs and translate directly to the court or sand. Performing all three moves is a great warmup or quick workout on its own.”

Try it:  Wrap a theraband around your thighs, just above the knee, and slightly squat in a defensive position. This is the starting position for each exercise. Move number 1: Tighten your core and slowly step to your left, stretching the band tight (fire up your quads and glutes). Bring the right leg behind, keeping the band tension. Perform 20 steps to your left, then 20 steps to your right. Move number 2: While still in squat position, take a super-wide step forward to complete one “monster walk.” Take 20 steps forward and 20 backward, keeping band tension throughout. Move number 3: Walk forward in a straight line with your right foot forward. Slowly bring the left foot forward, keeping tension in the band. Continue to walk with your right foot in front the whole time for 20 steps. Next, do this backwards with your left foot leading you back for 20 steps. Repeat this same exercise with your left foot forward and your right foot back for the last variation. Do this series 3 x 20 steps each.


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The post Volleyball Pros Perform Their Favorite Beach Exercises appeared first on Under Armour.



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