Cupping? Ice bath? Massage techniques? Our trainers break down popular methods to combat muscle soreness.
The post On Muscle Soreness appeared first on Under Armour.
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Saturday, March 31, 2018
Friday, March 30, 2018
Finding Your Flow: Challenging Bodyweight Orthodoxy
Flow. An elusive idea, one that evokes images of people lost in a moment, completely immersed in the task at hand. Time falls away, the world disappears, and there is only you and the activity.
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Subversive Fitness: Day 334 Of 360
Day 334 Of 360
5 rounds of:
5 Kettlebell suitcase deadlift
20 yd. Farmer carry
5 Chin-up
1 minute rest
Each round is to be as heavy as possible. Carry starts at the top of the 5th deadlift.
If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.
from Breaking Muscle https://ift.tt/2GWxRVA
via IFTTT
Finding Your Flow: Challenging Bodyweight Orthodoxy
Flow. An elusive idea, one that evokes images of people lost in a moment, completely immersed in the task at hand. Time falls away, the world disappears, and there is only you and the activity.
from Breaking Muscle https://ift.tt/2pVciMW
via IFTTT
Subversive Fitness: Day 334 Of 360
Day 334 Of 360
5 rounds of:
5 Kettlebell suitcase deadlift
20 yd. Farmer carry
5 Chin-up
1 minute rest
Each round is to be as heavy as possible. Carry starts at the top of the 5th deadlift.
If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.
from Breaking Muscle https://ift.tt/2GnO6OI
via IFTTT
Subversive Fitness: Day 333 Of 360
Day 333 Of 360
5 rounds of:
(Left)
1 Kettlebell clean (From floor)
2 Kettlebell push press
3 Kettlebell front squat
:20 sec. rest
(Right)
1 Kettlebell clean (From floor)
2 Kettlebell push press
3 Kettlebell front squat
(Up to) 1 minute rest
from Breaking Muscle https://ift.tt/2pRsY85
via IFTTT
Bounce Back from Injury Mentally and Physically
If the definition of insanity is doing the same thing over and over and expecting a different result, then there’s a whole lot of crazy going on out there in sport and the health and fitness industry. If we were to look at the progress of a lot of athletes and gym-goers we would see fast gains, injury, a big lay off, then rinse and repeat.
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Friday Faves
Hey hey! Happy Friday! Hope you’ve had a great week. I’m so excited for this weekend because we’re packing up the crew and heading to Disney! We had Easter here at home last year – we had just moved back to Valdosta! – but figured that this year we might as well make a little vacation out of it. We have a lot to look forward to in the next couple of weeks, especially since the Pilot’s side of the family is heading here to visit. We can’t wait to see them all!
I’d love to hear what you’re up to! Whether you’re celebrating Easter, Passover, the weekend, and/or the beginning of spring break, I hope it’s a wonderful one filled with family time and good food. Ours will be packed with Mickey Mouse rice crispies, princess greetings, rides, and watching the girls live their best Disney lives.
It’s time for the weekly Friday Faves party, where I share some of my favorite finds from the week. I’d love to hear about your faves, too, if you’d like to shout them out in the comments below.
(Gorgeous purple tulips from the Pilot)
Fashion + Beauty:
These embroidered shorts. TBH, when I saw embroidered stuff coming back in style a couple of years ago, it creeped me out a little. The whole resurgence of 90s fashion just brings back awkward memories haha. Also, it’s a little bit strange to be buying my children similar styles that I wore when I was in elementary school. Did my parents feel the same way?! Anyway, I saw these shorts at Express and loved them for spring.
I’ve been wearing them with a plain white tank or this mauve off-shoulder top + Superga sneaks.
They’re perfect for casual running around. Last time I was in Express, I was blown away by their really cute spring and summer clothes. I just saw that everything is 40% off this weekend, too! Loving this red maxi, this cut-out midi, these sparkly slides, and these pineapple studs.
After getting my face lasered last week – and the great laser debacle 2018 – I wanted to get something for my face with a high SPF and clean ingredients. I found this one online and decided to try it out.. It doesn’t smell nice at all (it’s trying to be unscented, but it’s not) but it goes on really smoothly. It’s easy to layer it on my face and neck before adding either Beautycounter Dew Skin or tarte matte bb cream. Speaking of tarte, just stop with these mermaid makeup brushes.
Fitness:
April workout plan is heeeeeere! You can download, print, or save right here and all of the specialized workouts are clickable. I’ve been hinting at this on the blog, but something pretty exciting with workout plans is coming your way April 16. If you want the details first, make sure you’re on my newsletter list. (Don’t worry, I never spam ya.)
Food:
(Lunch date with my two favorite little ladies at Friends. We shared pizza, hummus, veggies, soup, and they also got some mac n’ cheese.)
The only thing you ever need to read about healthy eating.
If you’re looking for recipes to make this weekend, you have to try Nana’s Egg Dish! I look forward to this at every family get-together, and we’ll definitely have it on the menu for company next weekend.
This salad from Sunbasket. I was hesitant about ordering a miso-glazed tempeh salad as a meal for the fam (I think I’m the only person who likes miso and tempeh…) but it looked so great that I was willing to make a second dinner if no one else wanted to eat it.
They LOVED it. P, hater of pretty much all things green, was shoving spoonfuls into her mouth and saying “Num num num num” (<— the true mark of approval). I made them each a turkey sandwich to go with their salads and they crushed both of them. BOOM.
It was the best salad I’ve had in a long time, and felt like such a treat since I’m pretty sure zero restaurants here serve tempeh. (If I’m incorrect, please tell me!)
The best cinnamon rolls. Like the BEST BEST ever. I promise.
A bright and fresh fruit salad.
Tips for a Trader Joe’s cheese board.
Are you cooking this weekend? Any events or holiday treats you have you eye on? What about fitness events? I’m hoping to catch a class in Orlando. Please let me know if any new studios have opened up! (My very faves are Orlando Power Yoga, Dance Trance Orlando, Guruv Yoga, Full Circle Yoga, and the Dr. Phillips YMCA.)
Hope you have a wonderful weekend!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
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12-Minute Stair AMRAP Workout
Workout equipment:
Workout type: AMRAP
Timer setting: Countdown timer
Repeat as many rounds as possible in 12 minutes:
12 Squat box jumps
12 Pike push ups
50 Speed step ups
6 Burpee lateral jumps
20 Side lunges
10 Split leg v up combo
Bonus: 5 Handstand wall walks
——————————————————
Leave your number of rounds in the comments below.
My rounds for today’s workout: 3 + 5 burpee lateral jumps
Did you do this workout?
The post 12-Minute Stair AMRAP Workout appeared first on 12 Minute Athlete.
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Subversive Fitness: Day 333 Of 360
Day 333 Of 360
5 rounds of:
(Left)
1 Kettlebell clean (From floor)
2 Kettlebell push press
3 Kettlebell front squat
:20 sec. rest
(Right)
1 Kettlebell clean (From floor)
2 Kettlebell push press
3 Kettlebell front squat
(Up to) 1 minute rest
from Breaking Muscle https://ift.tt/2E7gPkt
via IFTTT
Thursday, March 29, 2018
Sweet Potato Brownies
Gluten free and with no added sugar, these 83-calorie brownies are sure to satisfy your sweet tooth without exceeding your calorie goals.
The post Sweet Potato Brownies appeared first on Under Armour.
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Bounce Back from Injury Mentally and Physically
If the definition of insanity is doing the same thing over and over and expecting a different result, then there’s a whole lot of crazy going on out there in sport and the health and fitness industry. If we were to look at the progress of a lot of athletes and gym-goers we would see fast gains, injury, a big lay off, then rinse and repeat.
from Breaking Muscle https://ift.tt/2GTQxFE
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Tabata Thursday {video}
This Tabata workout video is only 4 minutes long and the perfect way to work up a serious sweat. It includes cardio intervals with low-impact modifications. Work out with meeeeeee.
Hi friends! Happy Thursday! Hope you’re having a wonderful morning so far. We’re just chilling this morning, and I’m excited to join Livi’s class for an Easter egg hunt. It’s guaranteed to be the cutest thing ever. I’m taking today off from the gym after a solid week of teaching, my own workouts + filming a couple of videos to share.
This new one brings it back the old blogging days. I used to do Tabata Thursday pretty regularly here on the blog, and have shared some 4-minute videos here, here, and here. Don’t let the 4 minutes fool ya, though. I promise that you won’t wish the intervals were longer.
The beauty about Tabata training is that it’s so efficient. These science-based intervals are guaranteed to give you the biggest bang for your buck. Even though it’s a short workout, you can reap the rewards of improved performance, increased metabolism, and a stronger heart. For all of the Tabata benefits, check out this post!
Because you’re working your heart to a high intensity, you don’t want to do more than 3 total Tabata sets (so that would be 12 minutes) in one day. (If you’re doing them right, there’s no way you would ever want to.) Be sure to alternate your cardio intensities (sandwich more challenging days with easy and rest days) and talk with a doctor before making any fitness changes. Honor your body and modify as needed. If you need to keep things low-impact, I include lots of modifications in the video.
Here’s the video if you’d like to work up a sweat this morning!
When I did my annual blog survey, I had an overwhelming request for more workout videos. A few of you even said that you didn’t care if the quality was super professional (like Grant’s amazing videos he’s done for the blog). I’ve had a really hard time finding a videographer in Valdosta, so this was the nudge I needed to just get back into filming/editing myself until we’re back in Tucson. If you have any requests for specific videos, please let me know! (And YAY, I’ll be in Tucson for a while this summer and can film with Grant again.)
I hope you enjoy the workout and I’d love to hear how it goes.
Have a great day and I’ll be back with Friday Faves!
xo
Gina
The post Tabata Thursday {video} appeared first on The Fitnessista.
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Wednesday, March 28, 2018
On Keeping Score
Repeat after us: The scale does not measure your worth. If you’re overly obsessing about the numbers on the scale, it’s time to focus on other measures of success.
The post On Keeping Score appeared first on Under Armour.
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Subversive Fitness: Day 332 Of 360
Day 332 Of 360
Kettlebell row:
12, 10, 8, 6, 4, 2, 2, 2
Dumbbell box jump:
12, 10, 8, 6, 4, 2, 2, 2
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, kettlebell row may be completed in entirety first, or movements may be alternated (12/ 12, 10/ 10… ). Rest as needed between sets.
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Respect the Bar: Create Your Set Up Checklist
Close your eyes and imagine yourself standing in front of a barbell that you’re about to lift. It can be a squat, or a clean and jerk, or whatever lift you enjoy the most. What’s your first step to address the bar? Where do your feet and hands go? What’s in your mind? What are you going to do before the first rep ever starts?
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What’s your move goal?
Fitness pick-up lines at their finest. 
Hi hi! How’s the day treating you? We’re having a good morning over here. We’ve been making a conscious effort to go to bed earlier, which means I don’t feel like so much of a zombie in the morning. #worthit My goal of waking up before the kiddos may actually become a reality! I’ve never been a morning person (except for when I was forced to), but I’m determined to make it happen. Except for the weekends, of course.
This post is a little bit all over the place, so I thought I’d pop in and share some things from lately.
1) Instant pot coconut chicken curry. This PaleOMG shrimp recipe is a staple around here, and I decided to use it as the inspiration for this Instant Pot chicken curry. This is seriously a dinner game-changer. I saute everything together, add the broth, cook for 15 minutes, add coconut milk, and dinner is served!
Here’ the breakdown for this fast and furious weeknight dinner:
-Chop the veg: 1 sweet onion, 1 bell pepper, 1 large zucchini, and 2 medium to small sweet potatoes (peel first)
-Saute in a little olive oil in the instant pot, adding 3 cloves of minced garlic, 1 teaspoon fresh mined ginger, and 2 diced chicken breasts. Season well with salt and pepper
(I also added in a can of the baby corn because the girls love finding bites of it in curries)
-When the chicken is browning, make the broth: 1/3 carton chicken or veggie broth, juice of 1 lime, 1 heaping tablespoon almond butter, 1 heaping tablespoon honey, and 2 teaspoons fish sauce)
-Close the Instant pot and set on the stew/meat setting for 15 minutes
-Let the pressure release for about 10 minutes, then release the rest of the pressure. Stir in a can of coconut milk.
-Serve with on top of jasmine rices with chopped cilantro or basil + lime wedges
2) The Pilot keeps laughing that we’ve switched places. He’s been eating extremely clean lately… like oatmeal and fresh salads during the day and lots of protein. I’ve been over here living my best life lately. Usually I feel like he’s the one ordering dessert when I’m not really feeling it, and now I’m the one coming home with frosted sugar cookies from the grocery store. I feel like it’s beneficial for eats to ebb and flow depending on how you’re feeling. Sometimes you just need a real cookie, ya know?
3) Speaking of cookies, I ordered some Paleo baked goodies and was super excited about them. They were not good. Even Liv wasn’t happy with them, and she usually loves anything sweet. It makes me just want to make something like this or this instead.
4) What’s your move goal?? When I saw my friend Betsy in Las Vegas we were talking about our Apple watches and I’d already hit my 3 circles (move, exercise, and stand) for the day. She was like, “What’s your move goal?” and I was like, “380” and she said, “WHOA! Mine’s 600.” and I was like “WHAAAAAT.” Obviously you should do what works best for you, but I was curious to hear if you had a move goal each day? Do you strive to hit a certain amount or steps, or a move goal on your Apple Watch?
5) The girls have worn their Moana and Belle dresses every day this week… and it’s pretty much the cutest ever.
6) Off to teach barre! We’re going to do a leg combo similar to this one. Buckle up, quads.
I’ll have a new workout video up for you in the morning!
Have a happy humpday!
xo
Gina
The post What’s your move goal? appeared first on The Fitnessista.
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Subversive Fitness: Day 332 Of 360
Day 332 Of 360
Kettlebell row:
12, 10, 8, 6, 4, 2, 2, 2
Dumbbell box jump:
12, 10, 8, 6, 4, 2, 2, 2
Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, kettlebell row may be completed in entirety first, or movements may be alternated (12/ 12, 10/ 10… ). Rest as needed between sets.
from Breaking Muscle https://ift.tt/2Gfg531
via IFTTT
Respect the Bar: Create Your Set Up Checklist
Close your eyes and imagine yourself standing in front of a barbell that you’re about to lift. It can be a squat, or a clean and jerk, or whatever lift you enjoy the most. What’s your first step to address the bar? Where do your feet and hands go? What’s in your mind? What are you going to do before the first rep ever starts?
from Breaking Muscle https://ift.tt/2GeMqXI
via IFTTT
Total Body Medicine Ball HIIT Workout
Workout equipment:
Workout type: 16 Minute
Timer setting: 24 x :10 x :30
1. Candlestick jump ups
2. Push up plank jumps
3. Medicine ball slams
4. Burpee tuck jumps
5. Squat thrusts
6. Medicine ball twists
Bonus: 40 Medicine jackknives
——————————————————
Leave your reps in the comments below.
My reps for today’s workout:
Candlestick jump ups 12, 11, 11, 11
Push up plank jumps 15, 14, 14, 13
Medicine ball slams 24, 24, 23, 23
Burpee tuck jumps 8, 8, 8, 8
Squat thrusts 18, 17, 17, 16
Medicine ball twists 42, 41, 40, 42
Did you do this workout?
The post Total Body Medicine Ball HIIT Workout appeared first on 12 Minute Athlete.
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Speedster Jump Rope HIIT Workout
Workout equipment: Jump rope Workout type: 12 Minute Timer setting: 18 x :10 x :30 1. High knees w/ jump rope ...
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