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Tuesday, October 31, 2017
Feeling Stressed? Five Reasons to Make Self-Care a Priority
So this October edition of Better Than Ever was going to be an article about snacking …
Instead, with everything going on in the world over the past few months, I felt like it was a good time to write about mental health and why it’s so important to take care of yourself.
And I’m not alone in this: There are people of all ages and backgrounds embracing the self-care “trend” over the past year. All you have to do is look on social media: At the time of this article, #SelfCare had been used more than 3.2 million times on Instagram.
Self-care care has never been more important than now. For the first time since the test was created in 2007, Americans broke the Psychologists’ Stress Record in a January 2017 survey. The devastating events in the world means there’s no shortage of reminders of things to be stressed about with stories everyday online about the most stressful places to live or work.
With stress everywhere we turn, self-care is the most fundamental way to cope. First, you must silence that nagging little five-letter word: guilt.
READ MORE > ARE YOU AN ATHLETE?
Last month, I went to a half-day yoga retreat in Philly led by a friend of a friend. The instructor, Helanah, wore a shirt that read “Self-Care is Not Selfish, It’s Sacred.”
Helanah’s T-shirt was a reminder of how often self-care gets plopped in the same bucket as self-indulgent pampering, but we need to reframe self-care as a practice that uncovers your healthiest, most productive self. By restoring yourself, you make yourself a better parent, partner, employee and citizen.
My primary self-care go-to is to sweat it out at the gym, whether working out solo, with a trainer or with a friend. There I’m able to combat stress with ball slams, kettlebell carries, the rowing machine and body-weight exercises. After taking time for myself I am immediately revitalized, with more clarity of thought and calm, which I bring to my personal and professional relationships.
Here’s why I self-care (and why you should, too):
1. SELF-CARE IMPROVES RELATIONSHIPS
First off, self-care improves what’s arguably your most important relationship: your relationship with you. Second, instead of being stressed, tired and drained, you can be more present in your relationships, romantic or otherwise. How many times have you been in the midst of an argument, only to realize you aren’t actually that upset about the situation that bothered you in the first place? Instead of letting stress wreak havoc on your relationships, take time for a five-minute meditation or deep breathing.
2. SELF-CARE IS A SYMBOL OF LOVE
One of my favorite quotes is from the poet, Rudy Francisco: “Perhaps we should love ourselves so fiercely that when others see us they know exactly how it should be done.” Show the world how much you love by lacing up your sneakers and going for a run. … Show yourself some love by making a nourishing meal at home or foam rolling before you go to bed. By putting time on your calendar for self-care (and sticking to it!), you’re investing in loving yourself so you can love others even better.
3. SELF-CARE HELPS PRODUCTIVITY AT WORK
When we take care of our health and well-being, the benefits are massive for productivity: reduced absenteeism and staff turnover in the workplace, a reduction in healthcare costs and ultimately, a happier workforce. So, taking care of yourself allows you to better contribute to society.
4. YOU CAN SELF-CARE ANYWHERE
There’s no need to venture off to a fancy retreat to practice self-care. Instead, take a three-hour timeout and de-stress at home with your phone on silent. If you have kids, enlist a friend or family member to help out, so you can truly reconnect with yourself. I’ve done everything from journaling on an airplane to meditation on a train with the Headspace app, to stretching on a towel on my hotel room floor.
READ MORE > 2017 TESTING YOUR SANITY? HERE ARE 5 WAYS TO COPE
5. SELF-CARE DOESN’T HAVE TO COST A LOT (OR ANYTHING AT ALL)
Yes, you can shell out money for a gym membership, mani/pedi, massage or boot camp class (and there’s nothing wrong with that!), but you can also use other tactics to self-care. If you find yourself struggling to process a problem at work, take a five-minute break to try some breathing techniques or take a walk around the building.
So consider this: Next time you’re feeling overwhelmed and need a reason to engage in some self-care, think about these tips. And in the meantime, I’d love to hear why self-care is important to you. How do you incorporate self-care into your routine? Post your comments below!
Better Than Ever
We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: from fitness, nutrition, sleep and recovery to everything in between. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you.
The post Feeling Stressed? Five Reasons to Make Self-Care a Priority appeared first on Under Armour.
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How 5 Fitness Instructors Overcame Body Judging
Picture what you think a fitness instructor should look like. Then walk into any big box gym, boutique studio or other fitness facility and compare the instructors to what you had in your mind. Chances are, they’re not the same — and you’re not necessarily alone.
Fitness instructors come in all shapes and sizes. This is logical — they are human, after all! But society pushes us to think they should have a certain build and look depending on what they teach — yoga, barre, indoor cycling or CrossFit.
This bias can hurt them personally as well as professionally. In a 2007 study published in the Journal of Sport Management, Texas A&M University researchers performed three experiments to see how weight discrimination affected whether job applications were hired to teach aerobics classes or be a personal trainer. In all three situations, people who were qualified and overweight were thought to be less ideal for the position than others, even some who were thin yet unqualified for the job.
“There is a standard that we think every trainer is supposed to look like, and if you don’t, you must not be able to deliver results to clients,” says Janis Isaman, owner of My Body Couture, a private, one-on-one studio in Calgary.
Learning how fitness instructors overcame body judgment can help us navigate similar situations and realize there is no one-size-fits-all.
JUDGMENT: “YOU DON’T REALLY LOOK THE PART.”
Response: Do not let anyone define who you are and what you can be.
Students loved Lucie B. Linder’s class. But some began asking the certified group fitness instructor and personal trainer, “How come you look fat?” The comments brought back memories of being teased for having big legs and thighs as a child. So after this happened a few times, she met with a few of the women to explain that trainers come in all shapes and sizes.
The comments stopped, but then Linder began teaching at a high-end gym. “My manager said a lot of people were saying things about my body,” she says. “That some members were scared to take my class for fear of looking like me.” But she kept teaching and after an actor and model attended her class, her classes took off!
Then she moved to Sweden. She wanted to bring her class to a gym there, but she learned from a friend who worked at the gym that they wouldn’t hire her because of her body shape. So she decided to do her own thing, including creating Lucie B Jump N Fun, which teaches kids how to jump rope, and Team Sheroes, a group of women in their 70s that she’s training to become jump rope champions.
Her goal: to empower girls and women of all ages to feel amazing about themselves. “You can do anything you set your mind to,” she says. “If you want to lose weight, do it for you — not because you think you need to fit into a particular role or standard. No matter your weight, shape, size, age — do not let anyone define who you are and what you can be. Just go for it!”
JUDGMENT: “FOR A SKINNY GUY, YOU KNOW WHAT YOU’RE DOING.”
Response: It’s a losing battle to try to always win over others.
When Mike Clancy, certified strength and conditioning specialist, started in the industry, the New York City-based fitness trainer immediately noticed he was the lightest of all the trainers at his gym. “I felt out of place not because of my education, but I felt inadequate as far as the physical presentation of myself,” says Clancy, who carried about 155 pounds on his 6-foot frame.
He noticed that bigger male trainers had more clients and demand. One even told him, “your body is your billboard” when you’re a trainer. When clients made comments like, “For a skinny guy, you really know what you are doing,” Clancy was insulted at first. “I had such a strong education and background with a degree in exercise science, five certifications, 3–5 years’ experience, and a proven track record,” he says. “But they felt I didn’t look the part.”
So Clancy took it as a challenge. He put on more lean mass, reaching an athletic 175–180 pounds, which he now maintains. “My client base and demand went through the roof,” he says. At the same time, he learned how to find balance. When he found himself focusing too much on workouts and diet, he knew he had to step back. “I don’t want my life solely based around health and fitness. It’s an important part of my life, but not the only part,” he says.
To others who want to use body judgment as a challenge, he says to make sure you’re doing it for the right reasons. “There’s always going to be someone who doesn’t like or support how you look or how you do certain things,” he says. “It’s a losing battle to try to always win over others. As you are on a quest to improve your health and wellness?Make sure it’s because you want it for yourself, not for the validation of another person.”
JUDGMENT: “YOU’RE HEAVIER THAN OTHER TRAINERS.”
Response: Everybody has a different perception of what is healthy …
Sheri Traxler, an ACE-certified personal trainer, was working with a new client at a medical fitness facility when he asked if he could ask her something. When she said yes, he replied, “I’ve worked out at some other gyms, and you don’t look like a personal trainer. You’re heavier. Can you explain that?”
Internally, Sheri felt embarrassed — and pissed. “How dare he!” she says. But she kept her professional face on and explained to him not only healthy weight ranges and how healthy looks different on different bodies, but also her personal experience of being anorexic as a teenager and the associated dangers, as well as how she stays away from that mentality now. She could see the light bulbs turning on for him.
“A lot of people don’t know,” she says. “Everybody has a different perception of what is healthy, and for some people they’re going to be a size 4 and have massive amounts of muscle, and some are going to be a size 4 with very little muscle, and others will be size 12 and have average muscles.”
The important thing is to own your body, she says. Don’t let comments affect you and how you decide to live.
JUDGMENT: “THIS GUY’S A TRAINER?”
Response: If someone comments about you, they might be doing it to feel better about themselves.
Mike Donavanik, certified strength and conditioning specialist, a personal trainer based in Los Angeles, publishes workout videos on YouTube and then licenses them to fitness sites. Occasionally a troll on his site will knock him down, posting comments like “You aren’t fit” or “Where are his muscles?” But the comments when other sites pick up his videos can be vicious, he says.
“One that got to me the most was, ‘Why is this guy even on here? He doesn’t look athletic. He shouldn’t be a trainer. Why is he so out of breath?’” Donavanik says. What the commenter didn’t know was that the short clip she saw was from a 10-minute workout, and if you do the full workout, you’d be huffing and puffing by the end, too, he says.
With time, he’s learned not to take these comments personally. “It’s not about me,” he says. “You have to think about what these people are possibly going through that they’d find the time and energy to write something mean about someone they never met and know nothing about.”
READ MORE > ARE ABS WORTH THE HYPE?
Donavanik encourages others to realize that if someone comments about your body, they are just taking their misery out on you to feel better about themselves. He also says to expand your idea of what a trainer looks like. “Drop the thought that a trainer needs to be a sexy image of a goddess or Adonis,” he says. “Having a six-pack isn’t indicative of health. Just because someone doesn’t look like a stereotypical trainer doesn’t mean they aren’t a great trainer. And just because another has the body doesn’t mean they have the knowledge to properly train people.”
Judgment: “YOU LOOK PRETTY WHEN YOU SMILE.”
Response: Pick trainers and instructors based on their philosophy, not their looks.
During a teacher training, Isaman learned that some people care more about how you look, not how you teach. “The feedback the instructor gave me was, ‘You look pretty when you smile,’” she says. “She had an expectation that I should look a certain way, and if I didn’t, I couldn’t teach a client.”
Isaman knows her bone structure doesn’t allow her to do certain poses — but she can still teach those poses. She strives to be authentic on her social media, never touches up photos and doesn’t freak out and think, ‘Oh my gosh, I have a video shoot! I need to lose a few pounds!’ “I’m shooting tomorrow and this is what I look like,” she says.
She encourages people to pick trainers and instructors based on their philosophy, not their looks. “The best yoga instructor I ever had was like a size 8 or 10. She was amazing,” Isaman says. “Instead of looking at a trainer’s body, find out what they do — are they extreme or are they relaxed about their diet and exercise? Take the time to dig in and have a conversation rather than making a snap judgment.”
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Pumpkin Chocolate Chip Oat Protein Muffins | Recipe
These pumpkin chocolate chip muffins from Ambitious Kitchen get a protein boost from protein powder and Greek yogurt. With no refined sugar and 6 grams of fiber from the oat bran, enjoy one as a light breakfast or a seasonally appropriate afternoon snack.
Ingredients
- 1 2/3 cups (392 ml) oat bran
- 1 scoop vanilla protein powder (about 1/3 cup or 78 ml)
- 1 teaspoon (5 ml) baking soda
- 1 1/4 teaspoon (6 ml) cinnamon
- 1/4 teaspoon (1.2 ml) ginger
- 1/8 teaspoon (.6 ml) cloves
- 2/3 cup (156 ml) canned pumpkin puree (not pumpkin pie mix)
- 1/2 cup (118 ml) applesauce
- 1/2 cup (118 ml) 0% Greek yogurt
- 1 1/2 tablespoons (15 ml) maple syrup
- 2 egg whites
- 1 teaspoon (5 ml) vanilla extract
- 1/2 cup (118 ml) mini or regular chocolate chips
Directions
Preheat oven to 375°F. Coat 12-cup muffin tin with nonstick cooking spray or grease well with coconut oil.
In a medium bowl whisk together oat bran, protein powder, baking soda, cinnamon, ginger and cloves; set aside.
In a large bowl, mix pumpkin, applesauce, Greek yogurt, egg whites, maple syrup and vanilla together until well-combined and smooth. Add wet ingredients to dry ingredients and mix until just combined.
Let batter sit 2 minutes to thicken a bit. Divide batter evenly into 12 muffin cups and bake 18–23 minutes or until toothpick inserted into the center comes out clean. Transfer to a wire rack to cool for 10 minutes, remove muffins from pan and place on wire rack to cool.
Muffins are best served warm with your favorite spread.
—-
Serves: 12 | Serving Size: 1 muffin
Per serving: Calories: 119; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 212mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 7g; Protein: 9g
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3 Fast & Easy Tips to Walk Off the Weight
The key to losing weight is to keep it simple. Here are three quick tips to help you start walking. You can start on the day that you are reading this. It’s never too early and never too late to get started.
1. ALWAYS BE PREPARED
Keep walking shoes everywhere: in your car, at the office, at home, you name it. If you have more pairs of walking shoes than fashion shoes, you will be healthier! I always carry fitness shoes in a tote bag but never give up my cute boots. I wear my heels “in” and my walking shoes “out” of whatever my day asks of me!
READ MORE > WHY MULTITASKING WHILE WALKING IS A BAD IDEA
Tip: Get even more from your walk, and keep light hand weights with your walking shoes. Try a one-, two- or three-pound set for added muscle boost. “The Tone Every Zone Walk” goes over moves for sculpting your arms, waistline and legs while you walk!
2. MINI WALKS ADD UP
Plan mini walks into three parts of your day. You will create a very powerful healthy habit if you plan these around your meals. Aim for a quick 10-minute walk after breakfast, an easy 10-minute walk before lunch and a brisk 10-minute walk in the evening (before or after dinner — it’s your choice!). “Mix & Match Walk Blasters” makes it so easy.
Tip: It’s generally OK to walk after a meal. But if you choose to walk after a large, heavy meal like Thanksgiving, you might be uncomfortable. Any other time you can walk when you want. Walking is “no rules” fitness!
3. TAKE ADVANTAGE OF THE WEEKEND
Plan long walks for the weekend! This is the secret weapon to speeding up weight loss. A 60-minute walk on Saturday and a 40-minute walk on Sunday can be the big burn to get those extra pounds to walk away! Try our “5 Boosted Miles” every Saturday morning to give your week a big burn!
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3 Shrug Drills for Stronger, Injury-Free Shoulders
I’m sure it’s no big surprise to you that your shoulders are involved in so many of the exercises we do, and strong, functional shoulders are crucial to being able to do most intermediate and advanced bodyweight exercises, and even more importantly, stay injury-free.
Because shoulder injuries are the worst!
These three simple drills will help improve your pull ups and handstands as well as other cool functional exercises, as well as strengthen your shoulders to avoid getting injured in the future.
Try them out, all you need is a wall!
Plank Shoulder Shrugs
Get into a plank position, tighten your core, squeeze your butt, and push up through your shoulders as you squeeze your shoulders up and back. Everything should feel really tight.
Next, relax your shoulders while still keeping your core tight.
Finally, push back up through your shoulders, really pushing up as hard as you can.
If you want to add an extra challenge to these, you can place your feet on a TRX or stability ball.
Hanging Shoulder Shrugs
Hang from a pull up bar, squeeze your core, and pull your shoulders back and down.
Next, relax your shoulders so that you’re in a dead hang position. Then squeeze again, keeping your ribs pulled in and core tight as you pull through your shoulders and upper back.
Handstand Shoulder Shrugs
Get into a handstand against a wall. You can try these freestanding if you want, but a wall lets you focus on the exercise easier.
Push up through your shoulders as high as you can so you feel like you’re pushing away from the ground. Keep your core tight as you do so.
Relax your shoulders so that you naturally lower towards the ground.
Push back up, once again pushing as hard as you can away from the ground.
If doing shoulder shrugs in a handstand is intimidating to you right now, try it first with your feet on an elevated surface so that your shoulders are directly above your hips and your body is in a 90 degree angle.
Try out these exercises 3-5 times a week or include them as part of your warm up, your shoulders should feel stronger and more stable in just a couple of weeks.
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Learning the Ropes
Picture a solitary rope, hanging from the ceiling and terminating inches from the floor. Is this image enough to create angst and anxiety in your mind? Climbing to the top of a rope was a benchmark of a bygone era of physical education. Today, it’s an almost inconceivable feat for kids and adults alike.
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Subversive Fitness: Day 226 of 360
Day 226 of 360
1-arm kettlebell row: 5 x 3L, 3R @ as heavy as possible in each set
Adjust by round as needed, set up in strong, organized positions, and don’t under-lift. Baseline should be 1/2 bodyweight.
Then, 6 rounds of:
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Learning the Ropes
Picture a solitary rope, hanging from the ceiling and terminating inches from the floor. Is this image enough to create angst and anxiety in your mind? Climbing to the top of a rope was a benchmark of a bygone era of physical education. Today, it’s an almost inconceivable feat for kids and adults alike.
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20-minute cardio, core and strength workout
This post is sponsored by The Quaker Oat Company, but all opinions are my own.
I have a couple of goals I’m trying to implement over the next few months. Some of them are larger, like setting up a new newsletter system for the blog, and others are small but could make a huge impact, like waking up 15-20 minutes earlier. I’m guilty of sleeping until the last.possible.second, but I can’t help wonder how much more peaceful the morning would be if I had a few minutes prior to the before-school insanity.
We have our routine pretty set, and these are some of the tricks that have helped minimize the craziness. I plan out our outfits the night before, pack lunches/snacks in advance, and stick to breakfast options that can be made in 10 minutes or less. I’m a huge fan of freezing batches of pancakes for the girls, making egg casseroles/muffins, and am loving these new Quaker Overnight Oats. When these appeared on grocery store shelves -they’re super easy to find- I was excited to try them out, and they’ve been a staple ever since.
Some of my favorite things about them:
-They’re 100% whole grain oats and other grains – made with a blend of oats, quinoa, flaxseed, fruit and nuts
-They’re free of artificial flavors and contain no added colors
-You can prep them in less than 5 minutes. Just add your dairy or non-dairy milk of choice, stir, and cold-steep overnight in the fridge, and eat the next morning!
I’ll usually eat one of these while I make the girls their breakfast, and we’re all ready to go at the same time. I feel like it’s given me more time in the morning, and I think if I start to wake up earlier, I’ll be able to meditate for a few minutes, get dressed, or even catch a quick workout.
I LOVE working out in the mornings, but it’s been harder for me to stick to since we’ve had babies. (<— I’ll take sleep whenever I can get it!) At the same time, a morning workout energizes me for the entire day.
It feels so good to start the day with a short sweat, and I consider exercise to be a moving meditation: it gives me focus and energy.
Even if I could get in a quick workout and stretch before the girls wake up, I know it would be a positive change in my routine.
Here’s a quick 20-minute workout I put together for whenever we can sneak it in! Whether you do it midday, early morning before starting the usual routine, or before bed, it’s a solid combo of strength, core work, HIIT training and stretching.
Form cues and tips:
5 minutes strength (1 min each):
Squat press: Holding a pair of dumbbells, keep your chest lifted and your weight in your heels as you squat down and back. Exhale and squeeze your booty to rise, and perform an overhead press at the top.
Curtsy lunge with biceps curl (each side 1 minute): Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, them as you exhale, come into a biceps curl.
Row to triceps extension: Start with a flat back and long neck, holding the weights in line with your shoulders. Exhale to squeeze your backs, bending your arms in towards your torso. Squeeze your triceps to extend the weights behind you. Lower down with control to repeat.
Chest press with leg raise: Start in a supine position with your shoulders pressing into the floor, a tight core and feet hip distance apart. Take a wide grip on the barbell. As you lower it down towards mid chest, your elbows will come wide (90 degree angle) and stop in line with your torso. As you exhale to press the barbell back up, lift your legs off the floor, maintaining the same 90 degree angle with your legs. Gently lower your legs down as the weight comes back down.
5 min cardio (45 seconds work, 15 seconds rest x 5 exercises):
Squat jumps: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.
High knees: You can either jog in place, march in place, or quickly hop and bring each knee up towards your chest.
Squat jack with floor tap: Jump or walk out into a low squat and tap one hand to the floor. Walk or jump your feet back to center, and exhale to land back in a low squat, tapping the opposite hand to the floor.
Sumo squat side kick (each side for 1 minute total): Start in a low plie squat. Step or hop one leg back to the center as you kick the opposite leg out. Engage your glutes and core to press the leg out to the side.
5 min core and glutes (1 min each):
Deadlift: Hold a barbell, pair of dumbbells, or kettlebell, and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the weights just below the knees. Exhale and rise with a flat back. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor.
Squat: Sit your hips back and down, keeping a tight core and lifted chest. Make sure to keep your weight in your heels. Hold a pair of heavy dumbbells and be sure to keep your chest lifted.
Warrior 3 extension in and out (30 seconds each side): Start standing, and using your core, bent one knee up to hip heights. As you tilt forward, keep your back straight as you extend the same leg behind you. Flex your foot and keep your hips parallel to the floor. Inhale to bring your weights in towards your torso, and your floating leg in towards your chest. Exhale to extend your arms and top leg back out to repeat.
Plank: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths.
Superman with back squeeze: Start on your stomach with arms extended. Inhale to lift your arms and legs off the floor, and exhale to bend your arms back, squeezing your back muscles. Extend the arms again (inhale) and exhale to lower down and repeat. After 10 reps, hold the superman for 30 seconds. (Pregnancy modification: do spinal balance on hands and knees, 10 times each side, then cat/cow stretches for 30 seconds.)
5 minute stretching (30 seconds each side):
Standing hip flexor stretch: Start standing with feet hip’s distance apart. Step one foot back and come up onto your back toes. Carefully lower the back knee down. You can stay right here to stretch out your quadriceps and hip flexors, or if you want more, take one arm overhead (whichever leg is BACK use the same arm) and reach up and over. Hold and breathe for about 15-20 seconds before repeating on the other side.
Calf stretch: Press into the back heel and keep the front knee stacked over your front toes.
Supine figure 4: Make sure to flex the top foot to protect your knee.
Spinal twist: Keep both shoulders pressing into the floor as you twist.
Child’s pose: Breathe and give yourself a mental high five for working so hard!
Please let me know if you give it a try!
What’s your favorite make-ahead breakfast option? If you had 20 extra minutes in the day, what would you do?
xo
Gina
Photos: Lindsay Colson
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Monday, October 30, 2017
Vegan Chicken Soup
I am sharing one of my go-to favorite soup recipes today. My Vegan Chicken Soup is the bowl I crave when I want something classic, simple, warming and nourishing. This soup feels very healing to me, not just because of the stereotype of "Mom's healing chicken soup," but really just because the ingredients are so pure and hearty, the spices so warming and peppery, and the broth so fantastically light and rich at the same time. I have a similar recipe in my cookbook Healthy Happy Vegan Kitchen, but today I am sharing it with everyone! Just in time for the harsh late fall and winter months season when everyone needs a bit of an immunity boost. This soup contains garlic and onion and cayenne and optional turmeric. Oh, and I was inspired to make and post this recipe because of...
This is a summary, images and full post available on HHL website!
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Are Abs Worth the Hype?
Visible abs are seemingly the cornerstone of an impressive body — or that’s what the fitness media would have you think, anyway. Many people list “see my abs” as one of their primary goals when they start a new exercise program. But do you need to be able to see your abs to be healthy? To be strong? To be good at your sport?
None of these questions have simple answers. One thing is clear, however: six-pack abs are hard to get. It takes a ton of work to achieve the combination of low body fat and muscle definition necessary to sport a six-pack. So before you embark on your quest for those abs, ask yourself: Are they worth the hype?
First, let’s talk about how to actually get six-pack abs.
WHAT IT TAKES
Your ability to get a six-pack hinges on three main factors:
- Low body-fat percentage
- Hypertrophy (i.e. increased muscle size) of the abdominal muscles
- Genetics
Everyone is different. We’re all a product of nature (genetics) and nurture (how we approach nutrition and exercise). Some people naturally carry more fat tissue around their midsection, while others seem to stay ripped no matter what.
Most people focus on how their abs look, when in reality, they should focus on how they work.
Research consistently shows a caloric deficit (eating fewer calories than you burn) is necessary to lose fat, but can you specifically target the fat around your belly to reveal your abs faster? This concept, called spot reduction, is fuel for much debate.
THE SKINNY ON SPOT REDUCTION
What’s the first thing most people do when they want a six-pack? They target their abs with tons of core exercises like planks and crunches. This makes sense in theory, but will this approach actually melt fat off your midsection?
The argument over spot reduction (the idea you can lose fat from a specific area of your body by working it out) has raged for years. The consensus is shifting toward spot reduction being a myth even though research has been around for decades suggesting that spot reduction works. A 1965 study was one of the first to show that direct ab exercises could lead to reduced belly fat. The problem with studies like this? They don’t differentiate between ab exercise or just exercise in general, so one may conclude that any type of exercise can help lose belly fat as long as it puts you in a caloric deficit.
Perhaps the strongest argument against spot reduction is a 2015 study that looked at fat loss among overweight subjects who either dieted and performed ab exercise or dieted with no ab exercises. Both groups lost the same amount of fat, suggesting nutrition is the greatest weapon in the fight to see your abs.
READ MORE > ASK THE DIETITIAN: IS COUNTING CALORIES OR WORKING OUT BETTER FOR WEIGHT LOSS?
WHAT’S THE BEST APPROACH?
Eating fewer calories than you burn helps you lose fat all over your body (including your midsection), while performing ab exercises can increase the tone of those muscles, which makes them more visible if you have a low body-fat percentage. But anyone who’s embarked on a weight-loss journey can tell you losing 10 pounds can be a challenge, let alone getting to a low enough body-fat percentage to have a six-pack.
So how do fitness models do it? Some have spectacular genetics — and it’s a safe bet that most of them work extremely hard and follow unrealistically strict nutrition protocols to get ready for a photo shoot or physique contest. In fact, most models only stay that lean for only a short amount of time. That’s no knock on them, but rather a wake-up call to us who assume these models spend their entire lives with single-digit body fat.
MORE THAN JUST FOR LOOKS
Most people focus on how their abs look, when in reality, they should focus on how they work. Strong abs help move and protect the spine, torso and hips, leading to a healthier life and better performance in whatever exercise activities you choose.
Here’s a quick rundown of what your ab muscles actually do.
Inline card:
- Rectus Abdominus
- Transverse Abdominus
- Obliques
RECTUS ABDOMINUS
Your rectus abdominus is what you think of when you think ‘six-pack.’ Its main function is to flex the spine (like when you do a crunch), but it’s also important for putting your pelvis and lower back in a “neutral” position during exercises that load your spine, such as squats and deadlifts.
Move to Try: Reverse Crunch
TRANSVERSE ABDOMINUS
The transverse abdominus sits deep underneath the rest of your ab muscles. It’s the muscle you use to “suck in” your belly, but more important, it creates intra-abdominal pressure to protect your spine during heavy exercises.
Moves to Try: Front Plank variations
OBLIQUES
Your oblique muscles are your “side abs” that help you twist and bend side-to-side. They also prevent twisting of your lower back when you move your hips and shoulders, such as when you throw a ball or swing a golf club.
There are many ways to train your obliques, but two of our favorites are side planks and medicine ball throws. Side planks train the obliques to prevent motion of the torso, while med ball throws use the obliques to create torso motion.
Moves to Try: Short Side Plank with Hip Internal Rotation and Medicine Ball Throws
CONCLUSION
So, are abs actually worth the hype?
Only you can answer that question for yourself. If the satisfaction of doing the work to get a six-pack makes you happy, go for it. But know it’s entirely possible to be healthy and have a positive self image without visible abs.
The post Are Abs Worth the Hype? appeared first on Under Armour.
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Rainy Day Stay-at-Home Workout
It’s raining out.
The gym is closed.
You don’t feel like getting out of your pajamas.
Whatever the reason, training in the comfort of your own home has its merits — and is it totally legit. Just grab a dumbbell or even a jug of juice from the fridge, wear those PJs and skip the shoes, then find a spot where you can crank out this quick, fun and effective workout.
THE WORKOUT
After a 5–10 minute warmup, complete 12 reps of each exercise (per side, if applicable) all the way through. Rest and stretch a few minutes; repeat.
Move: Balance on your right foot. Hinge at the hips and touch the floor with your left hand maintaining balance between reps.
Modification: Rather than touching the floor, reach your left hand in front of you in space.
Move: Hold a weight under your chin with your shoulders down and back. With a stance slightly wider than shoulder-width, drop your hips down and back as low as possible, keeping both knees tracking forward.
Modification: Remove the weight and do a bodyweight squat.
Move: Holding a strong plank position, lower your chest to 3–5 inches off the floor and return to plank position. Rotate one hand toward the sky and hold a brief side plank. Repeat and rotate onto the other hand during the next rep.
Modification: The pushup can be done on your knees, followed by a high plank and rotation.
READ MORE > TRAINERS FAVORITE … EXERCISES
Move: No dumbbells? No problem! Grab a jug by both hands, hinge at the hips, keep the shoulders down and back and row the jug to your chest. Ensure the shoulder blades are engaged.
Modification: Empty (or drink!) out of that jug to lighten the load.
Move: Begin with your feet together. Step to the left, keeping your left toe pointed forward. Sink your left hip down and back while maintaining an elevated chest and a straight right leg.
Modification: Begin with your legs in a wide stance, both toes pointed forward and shift weight from side to side, removing the step.
Move: Set the heels of your hands on the edge of a couch or chair and place your feet in front of you. Lifting your hips, bend from your elbows until they are at 90 degrees. Brace the core and press back up.
Modification: Bend your knees and place feet more underneath you for support and assistance.
Move: Begin in a lunge position with your right leg in front. Squeeze your glutes, keep your front knee aligned over the middle toes, drive your arms upward, jump and switch, landing with the left leg in front.
Modification: Remove the jump and do alternating leg step-back lunges.
READ MORE > 21-DAY PUSHUP AND PULLUP PLAN
Move: Hold an active plank position with ears, shoulders, hips and ankles in perfect alignment. Resisting rotation, tap the right foot out to the side and back, followed by the left.
Modification: The same exercise can be done from a knee plank position.
Move: Lay on your stomach on the floor. While bracing your core and squeezing your glutes, lift your right arm (at the shoulder) and left leg (at the hip) simultaneously. Switch and repeat.
Modify: Engage your shoulder and glute muscles without actually lifting the limbs.
The post Rainy Day Stay-at-Home Workout appeared first on Under Armour.
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5 Hearty Mushroom Recipes Under 400 Calories
With mushrooms in peak season right now, there are so many varieties to choose from — portobello, cremini, chanterelles and shiitake, for example. Mushrooms are hearty vegetables that many vegetarians substitute for meat in dishes. Each of these five recipes — all under 400 calories — makes the most of the season’s star fungi, with four being vegetarian.
1. CHICKEN & MUSHROOMS IN WINE SAUCE | COOKING LIGHT
This recipe comes together in less than 25 minutes. It’s adaptable to your pantry — if you don’t have egg noodles, use another kind of pasta, and if you’re out of tarragon, swap in basil, oregano or thyme. Recipe makes 4 servings.
Nutrition (per serving): Calories: 339; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 65mg; Sodium: 532mg; Carbohydrate: 27g; Dietary Fiber: 1g; Sugar: 1g; Protein 29g
2. FALL HAZELNUT PANZANELLA | LOVE & LEMONS
With less than 350 calories and bursting with flavor thanks to fresh herbs, hazelnuts and champagne vinegar, this panzanella makes a satisfying side dish or light dinner. Recipe makes 3 servings.
Nutrition (per serving): Calories: 336; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 240mg; Carbohydrate: 37g; Dietary Fiber: 4g; Sugar: 8g; Protein: 6g
3. CHEESY POLENTA WITH MUSHROOMS | MYFITNESSPAL’S RECIPES
Ideal for a festive brunch or easy dinner party, this dish is ready in less than 30 minutes. The mushroom sauce tempers the rich fontal cheese with melt-in-your-mouth polenta. If you can’t find fontal or fontina cheese, use provolone, gruyere or gouda. Recipe makes 4 servings at 1 gratin each.
Nutrition (per serving): Calories: 374; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 43mg; Sodium: 518mg; Carbohydrate: 37g; Dietary Fiber: 4g; Sugar: 9g; Protein 17g
4. BALSAMIC-GINGER GRILLED PORTOBELLO MUSHROOMS | THE ROASTED ROOT
Marinating the portobello mushrooms in this dish adds a bright balsamic-ginger flavor. Serve on a bun for a complete meat-free meal or as a hearty side. Recipe makes 4 servings at 1 mushroom each.
Nutrition (per serving): Calories: 373; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 13g; Cholesterol: 0mg; Sodium: 544mg; Carbohydrate: 29g; Dietary Fiber: 12g; Sugar: 9g; Protein: 18g
5. MUSHROOM STROGANOFF | SKINNYTASTE
Give beef the night off by swapping it for shiitake, baby portabella and cremini mushrooms in this vegetarian take on stroganoff. Served with a creamy sauce over egg noodles, it’s the perfect dish for a chilly fall day. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 391; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 19mg; Sodium: 341mg; Carbohydrate: 66g; Dietary Fiber: 4g; Sugar: 12g; Protein: 15g
The post 5 Hearty Mushroom Recipes Under 400 Calories appeared first on Under Armour.
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6 Healthy Swaps for Fall
When the foliage breaks out and the temperature dips, it’s natural to go into hibernation mode and crave indulgences like game-day wings, a big vat of chili and apple pie. Although these foods may be trademarks of the season, they aren’t great when you’re trying to lose weight.
Many of the decadent foods you love can be slimmed down without losing their comforting touch. A few simple swaps mean you can enjoy the flavors of fall without overdoing it in the calorie department. Here’s how:
READ MORE > 10 HEALTHY SWAPS TO SAVE YOU 100 CALORIES
The post 6 Healthy Swaps for Fall appeared first on Under Armour.
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