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Wednesday, February 28, 2018
Matcha Green Tea FAQs
Disclosure: This post part of my Encha-sponsored video series, all opinions are my own. You have matcha questions. I have matcha answers. Frequently asked. Today I bring you guys the final video post in my Kathy's Matcha Chat Series. Wow, I am so proud to have done twelve videos about matcha and chatting about my life and random things and lots of fun and a few kitty cats and so much m-a-t-c-h-a! This series has been sponsored by my friends at the most amazing matcha company, Encha Organic Matcha. So without much more pause, I am excited to share with you guys some Matcha Green Tea FAQs. Matcha Fans + Matcha Curious. These frequently asked questions are some that I personally had when I first started out drinking matcha, as well as questions that I have received from the HHL...
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This is a summary, images and full post available on HHL website!
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Welcome to My . . . Dance Studio
Professional ballerina Alison Stroming embraces what makes her unique, and hopes to inspire others through her dancing.
The post Welcome to My . . . Dance Studio appeared first on Under Armour.
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Subversive Fitness: Day 312 Of 360
Day 312 Of 360
Deadlift:
5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.
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Subversive Fitness: Day 312 Of 360
Day 312 Of 360
Deadlift:
5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
1 x 10 @ 60% (use double overhand grip)
1 x 20 @ BW (using single kettlebell)
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”.
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Full Body Apartment-Friendly Workout
Workout equipment:
Workout type: 12 Minute
Timer setting: 18 x :10 x :30
1. Air squats
2. Triceps dips
3. Side lunges
4. Handstand push ups
5. Squat step ups
6. Knee raises
Bonus: 50 Plank hip dips
——————————————————
Leave your reps in the comments below.
My reps for today’s workout:
Air squats 26, 25, 25
Triceps dips 13, 12, 11
Side lunges 28, 27, 27
Handstand push ups 11, 10, 10
Squat step ups 11, 11, 11
Knee raises 18, 17, 17
Did you do this workout?
The post Full Body Apartment-Friendly Workout appeared first on 12 Minute Athlete.
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Tuesday, February 27, 2018
Swole
Do you want to be swole? Is that even a good thing? Not sure? We got you!
The post Swole appeared first on Under Armour.
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Gym Rat
While gym rats aren’t literal vermin, all gyms are definitely infested with them.
The post Gym Rat appeared first on Under Armour.
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Subversive Fitness: Day 311 Of 360
Day 311 Of 360
Kettlebell back squat:
10 x 2L, 2R @ as heavy as possible in each set
Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, 2R”, it always refers to “Sets” x “Reps”. Reminder: Although directive is as heavy as possible, sound position and full range of motion always govern weight.
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Eating Well As We Age: Parmesan Crusted Walleye
As I approach age 40, I’ve noticed a progressive shift in my metabolism over the past decade. This has prompted me to dig a little deeper into what affects our metabolism as we age and what can be done about it in terms of what we eat.
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The Key to Overcoming Performance Anxiety
One of the most frustrating experiences in sport happens when you realize that you aren’t competing to your potential. All that hard work while having nothing to show for it will break anyone. Until I found the answer, it broke me and left me in tears.
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Subversive Fitness: Day 311 Of 360
Day 311 Of 360
Kettlebell back squat:
10 x 2L, 2R @ as heavy as possible in each set
Rest as needed between sets. If designated/ chosen weight requires interruption, make a minor adjustment and continue. When the scheme is listed as “10 x 2L, 2R”, it always refers to “Sets” x “Reps”. Reminder: Although directive is as heavy as possible, sound position and full range of motion always govern weight.
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Eating Well As We Age: Parmesan Crusted Walleye
As I approach age 40, I’ve noticed a progressive shift in my metabolism over the past decade. This has prompted me to dig a little deeper into what affects our metabolism as we age and what can be done about it in terms of what we eat.
from Breaking Muscle http://ift.tt/2BSa34W
via IFTTT
The Key to Overcoming Performance Anxiety
One of the most frustrating experiences in sport happens when you realize that you aren’t competing to your potential. All that hard work while having nothing to show for it will break anyone. Until I found the answer, it broke me and left me in tears.
from Breaking Muscle http://ift.tt/2HRDFzY
via IFTTT
Tabata Strength Combo Workout
Hi friends! How’s the morning treating ya? Yesterday ended up being a great day. I got the girls to school on time – it’s always a bit of a rat race – took care of work stuff, and headed to a little event at the Pilot’s work. They had street tacos for dinner and they were surprisingly awesome. (I hadn’t found a taco here I love, but the search has ended. High fives all around.) P is officially a ballet drop-out (she doesn’t want to go anymore, so I’m not going to force her), and it’s been nice having that free Monday afternoon block. It starts the week off on a more relaxing note!
After the little get-together at the Pilot’s work, we came home and watched The Bachelor (omggggg) and I put together this little workout for youuuu. It’s like a little gift! Not the type that you can put in a box, but if you use it correctly, you’ll get lots of new sore muscles. 
This one combines two of my workout faves: strengths and Tabata training! If you’re new to Tabata intervals, you’re in for a treat. Here’s a full post with all of the details!
Some things to keep in mind for Tabata intervals:
-The intervals are supposed to be HARD. When Tabata did the original study, he wanted the participant’s heart rates to increase quickly and to a high level. Obviously, you should scale it according to how you’re feeling and your own personal workout level, but keep in mind that it’s supposed to feel challenging. I see a lot of “Tabata” workouts floating around the Pinterest machine that are not true Tabatas. Biceps curls or weighted lunges for 20 seconds won’t get your heart rate up quickly. You want to choose challenging and often powerful movements, like sprints or plyometrics.
-Another critical component of Tabata training is the timing: 20 seconds off, 10 seconds of rest, 8 rounds = 4 minutes total. I wouldn’t do more than 4 total Tabata sets within 1 day. (If you’re doing it correctly, you won’t want to! You’ll be like, “MAKE IT END.”)
-For this workout, you’ll complete a strength circuit and then move into the Tabata interval (4 minutes). Rest for 1 minute before completing the circuit again. You can do the entire workout up to 3 times total. As always, check with a doctor before making any fitness changes and honor your body.
Here’s what the workout looks like:
Form cues and tips:
Lunge upright row – Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete an upright row, making sure your shoulders are the FIRST things to come up and the weights stop at mid-chest. That’s one rep. You can balance on one leg as you do your upright row and shoulder raise for an extra challenge. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces.
Plie squat overhead press – Stand with a super wide stance, toes turned out, holding a pair of dumbbells. Keep your chest lifted and your weight in your heels as you sink down and endeavor to get your thighs parallel to the floor. Make sure your knees extend towards your toes, but not past them. As your rise, press the dumbbells overhead, then lower back down and repeat.
Lunge curl – Holding a pair of dumbbells, take a big step back to come into a lunge position. Watch your alignment and make sure your front knee is stacked over your front ankle, and your chest is lifted with a tight core. Step back to starting position, then complete a biceps curl (squeeze your biceps and exhale as you curl). That’s one rep. To make it more intense, lift heavier weights. If the compound exercise is too much, break it into pieces. deadlift wide row – Hold a pair of dumbbells and tilt forward, bringing the weights just below the knees. Lift up from your elbows, bring them high and wide, engaging into your rear delts. Stop the elbows at shoulder height before carefully lowering back down. Exhale and rise with a flat back.
Alt arnold press – Hold a pair of dumbbells at your shoulders, palms facing in. Press one dumbbell overhead as your rotate your palm out, then return to start. Repeat on the other side.
Triceps dips – Place your hands behind you on a chair or bench, fingertips facing towards you, legs straight out in front of you, hips off the ground (you could also do this with your hands on the floor). Keep your elbows in and bend them straight back, then squeeze your triceps to return to start. Keep your chest lifted and shoulders down. Make it more challenging by placing a weight across your hips. pushups – Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down and core engaged as you perform your pushup, exhaling on the way up.
X-abs – Lie on your back with your arms and legs out in an “X” shape and off the ground. Lift one arms and the opposite leg up, reaching towards your toes, lower back down and repeat on the other side.
Plank run – Come into a plank position with hands stacked under your shoulders, neck long, and spine neutral. Keep your plank position as you bend one knee towards the floor. Quickly switch sides, maintaining your plank position.
-For the Tabata intervals, feel free to substitute with any of your favorite plyometric exercises, or sprints on the spin bike, rowing machine, track, or treadmill. If you’re a beginner or prefer low-impact, try 4 minutes of walking (or hill walking) instead.
Please let me know if you give it a try!
This is where I realize I’m wearing pretty much the same outfit I wore in the last workout I posted. #outfitrepeater #capsuleworkoutwardrobe
Have a great day and I’ll see you soon!
xo
Gina
Outfit: Fabletics
Shoes: Nike c/o (on sale)
Photos: Lindsay Colson
The post Tabata Strength Combo Workout appeared first on The Fitnessista.
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Monday, February 26, 2018
Lentil Bolognese
This vegan Lentil Bolognese Sauce, served over top spaghetti, or any favorite pasta, is a delicious go-to comfort food dinner. This is a rich, hearty tomato sauce, studded with tender lentils, garlic, onion and carrots. This version tosses in a few extra veggies too. Those (optional) bonus veggies add more texture, color and nutrition. Lentil Bolognese is a great way to make your pasta into a one-bowl meal. We completely fell in love with this dish as we taste-tested it for dinner. I hope you can give it a try and start swooning over it too...Read more »
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This is a summary, images and full post available on HHL website!
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On Myths of Weight Training
If you want to make real gains in the gym, it’s time to learn the truth about weightlifting.
The post On Myths of Weight Training appeared first on Under Armour.
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Rebecca’s 100-Pound Weight Loss Improved More Than Just Her Physical Condition
As Rebecca neared the end of her military career, she realized her physical condition was diminishing and she was losing interest in things she once enjoyed. She and her twin sister decided to improve their eating and exercise habits, and after just a year, Rebecca had lost 100 pounds and had reclaimed her love for life — and herself.
The post Rebecca’s 100-Pound Weight Loss Improved More Than Just Her Physical Condition appeared first on Under Armour.
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Subversive Fitness: Day 310 Of 360
Day 310 Of 360
Mace 360 + extension:
3 x 10 @ scaled to ability in each set
Rest as needed between sets. When the scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps.”
Today, each rep will feature an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 2/1000, and return to the holster to begin the next rep.
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Don't Let Your Fitness Become a Second Job
Think about your fitness routine. How do you structure the schedule, goals, and logistics? Next, consider how closely your routine matches the following scenario: You go to your training facility of choice (HIIT, CrossFit, yoga, studio fitness, etc.) three days per week, spaced at an even interval and always at the same time of day. Let’s say Monday, Wednesday, Friday at 6:00 PM, right after work. You do the same style of class, with approximately the same individuals and the same coach/trainer/instructor. You have a special set of clothes and shoes for this endeavor.
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deviled and guac
ICYMI: Meals and fitness for the week is up here!
Hey hey! Happy Monday! How was the weekend? Hope you had a great one. We enjoyed some of our favorite weekend activities: adventures with the girls, a date night,
(deviled eggs with roasted corn and guacamole, which sounds totally bizarre, but it was so good!)
catching up on chores,
movies,
and sleep. All good things. 
We had an awesome dinner at Steel Magnolias, which has quickly become our Valdosta date night spot. After swimming in poke bowls and extraordinary restaurants for 8 days in San Diego, we came back to the same 5 places we go all the time. Even so, they’re our favorites here for a reason. The food at Steel Magnolias is always good, and they just released their spring menu with more classic Southern comfort food with a modern twist. We shared the above deviled egg appetizer + poke to start, and I tried the new cabbage slaw salad with blackened shrimp.
We had sweet and summery pound cake with rum drizzle and pineapples for dessert. It was amaaaazing.
Saturday morning, we all slept in, and then took P to gymnastics before breakfast at Birdie’s. While we were checking out the market, we picked up an ENORMOUS cheese board. It’s going to take them to the next level. We’re having a get-together in April and I can’t wait to use it!
For Birdie’s breakfast lately, I’ve been ordering the sweet potato fajitas with an over easy egg on top.
We brought the girls home and I rode the spin bike while they rode their scooters and Power Wheels around, and then we came inside for P’s nap. After nap time, we decided to head out on an adventure and decided to check out Raisin’ Cane again. Online, it said they closed at 6, so we had a couple of hours to see the animals and explore the farm. Turns out the general store is open, but the rest of the farm is closed except for September – October. Fail to us. We got some chocolate-covered pecans and Liv got a rubber chicken (??) and we decided to get pho for dinner. When we got to the pho place, we found out it’s permanently closed. Fail #2. After that, we went to Woodstack for BBQ, and it was so insanely busy, our food took 90 minutes (which is a LONG time with the kids, but they were little troopers and totally happy coloring at the table).
Not a fail: froyo at Menchie’s.
(I posted the pic on IG stories and a girl wrote back and said, “P’s face! What a cheeky lil pickle.” and it made me laugh because she totally is.)
We watched Coco until the girls fell asleep, and then stayed up wayyyy too late watching the Arizona basketball game. I have SO MANY THOUGHTS on the NCAA basketball scandal, but alas, this is a fitness blog. But I will say that I think Washington’s coach cursed us haha.
Sunday morning, we had breakfast at home and the girls played outside until it started to rain. Having a *real* backyard is one of my favorite things about where we’re living; it’s so much fun to just let the girls run around. For a while the other day, I watched them play while I read a book on the iPad, and it felt positively luxurious. When P was a baby, the thought of them playing together and being little friends seemed SO far away. Now that it’s here, it’s even better than I could have imagined. They’re so cute and funny together.
For dinner, we ate a cheese board. It wasn’t really the plan because we were just going to snack on it while I made dinner, but we ended up so full from it we called it a meal.
This one had 5 different types of cheese (including a new truffle one I picked up at Birdie’s), duck breast, chorizo salami, prosciutto, apples, parmesan crisps, dried cranberries, almonds, and calvetestrano olives. We get a kick out of watching the girls pick at the cheese board; they appreciate it just as much as we do.
After the girls were snoozing, I enjoyed The Bachelor dramas. So stoked for tonight’s episode!
Today, it’s back in the swing of things. I’m teaching Zumba and hopping on a couple of conference calls this am.
What’s on your workout plan today? Any fails this weekend?
xo
Gina
The post deviled and guac appeared first on The Fitnessista.
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