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Monday, April 30, 2018
Spring Fruit + Avocado Salad
This easy Spring Fruit + Avocado Salad has avocado, sweet mango, fragrant red strawberries, healthy hemp seeds, spicy arugula and a lively maple-mustard dressing. (Funny thing is, this salad is so flavorful, the dressing is actually optional. A little spritz of lemon and some EVOO and you could be good to go.) Feel Good Bowl. This cheerful bowl is packed with antioxidants, flavor and color! This is one salad you will just want to eat straight from the big bowl you tossed it in. Fall in love with your salad bowl and try this salad this week..Read more »
This is a summary, images and full post available on HHL website!
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This is a summary, images and full post available on HHL website!
from Healthy. Happy. Life. https://ift.tt/2vZZ203
via IFTTT
Motivation with Ray Hailes
Ray Hailes, founder of NYC run crew Resident Runners, refreshes his mind with running and encourages you to do the same.
The post Motivation with Ray Hailes appeared first on Under Armour.
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Subversive Fitness: Day 355 Of 360
Day 355 Of 360
Back squat:
5 x 7 @ (up to) 70% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
50 Kettlebell back squat @ (minimum) 1/2 BW
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Subversive Fitness: Day 355 Of 360
Day 355 Of 360
Back squat:
5 x 7 @ (up to) 70% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
50 Kettlebell back squat @ (minimum) 1/2 BW
from Breaking Muscle https://ift.tt/2HFGnbj
via IFTTT
Workouts When Your Legs are Sore
Hey hey! Happy Monday! Hope your week is off to a great start. How was the weekend? I’d love to hear what you were up to. We went to an outdoor festival, had a little brunch playdate party with friends, and hit the road to Orlando! I’ll be back soon with a recap, but thought I’d pop in with a post about workouts you can do when your legs are sore. This is timely because I just did a Lean Machine leg workout a couple of days ago and I’m feelin’ the burn.
You can definitely file this one under “fit people problems”: you want to work out, but you have that sore swagger from your workout 1 (or even worse, 2) days before. After a killer leg day, it can be daunting to think about getting in a solid workout when you struggle to get in and out of your chair or up stairs following your workout. (We always joke that there should be a slide or a fireman pole to get us out of the yoga studio after barre class. The stairs are the worst ever.)
Workouts When Your Legs are Sore
Here are some ideas for workouts you an do when your legs are sore.
– Pilates. Pilates emphasizes core stabilization and working each joint through a full range of motion. This is a great way to relieve and stretch sore muscles, while still getting in a solid workout.
– Yoga. In a yoga practice (power or restorative), you’ll hold poses and work in deeper stretches to bring some relief to those muscles. This study found that yoga can reduce intensity of delayed onset muscle soreness following workouts.
(Even better if your hottie husband joins you for class)
– An easy walk… or even better: HIIT. Soreness is one of those counterintuitive things. You don’t feel like moving, but you’ll feel a heck of a lot better if you do. Just shake your legs out with a neighborhood walk, or for more relief, do some sprint blitzes on the treadmill. Warm up for 5-7 minutes, then alternate sprint intervals (30 seconds) with walking (1 minute) for 15-20 minutes total. (As always honor your body and talk to your doctor about making fitness changes.) I know that when I muster the energy to go for it, I feel so much less achy after moving.
– Stretch. The studies are mixed on whether it can prevent or relieve muscle soreness. My verdict: if it feels good to you and you enjoy it, do it! A simple rule of thumb: dynamic stretching and foam rolling BEFORE your workout, static stretching AFTER.
How to Prevent Extreme Muscle Soreness in the First Place:
– Warm up with moderate cardio before your intense workout. A good warmup will help wake up your muscles for the work at hand. You’ll increase blood flow to the muscles, move safely through proper form, lubricate your joints, gradually prepare your heart for exercise, increase oxygen to the muscles, and mentally get in the zone. I like to do moderate cardio for 5-7 minutes before any workout, and some functional bodyweight moves (squats, push-ups, pull-ups, planks) before strength.
– Use proper form. Proper form will not only help to prevent muscle compensations and imbalances but will also help to keep you from injuring or straining yourself, which can be mistaken for “soreness.”
-Ice then heat. Ice your legs during the day, then enjoy a warm bath later that night.
– Hydrate appropriately. By drinking enough water, you’re replenishing the water lost during the workout and preventing dehydration, which can make muscle soreness even worse!
– Follow a balanced fitness plan + progress appropriately. Overtraining can definitely make your muscles feel more sore and set you up for overuse injuries and burnout. Make sure to alternate cardio intensities and give your muscles a break in between workouts (for example, don’t work your legs out 2 days in a row. They need about 2 days to repair and recover.).
(My beloved sleep mask)
– Make sure you’re getting enough sleep. Sleep is just the best ever, for so many reasons, but lack of sleep can increase pain risk as we age. Just another reason to call it a night a little earlier.
– Try some tart cherry juice. I’ve always been fascinated by these studies regarding tart cherry juice. It can help reduce muscle soreness, inflammation, improve sleep, and increase performance. It also has a nice, slightly tart taste. Check out one of my favorite tart cherry recipes here!
So, tell me friends: what workouts do you do when you’re sore? Anything you’ve found to help?
Stretching: yay or nay?
xo
Fit Guide friends: your first month will be in your inbox at midnight tonight! It’s not too late to take the quiz and/or sign up here.
The post Workouts When Your Legs are Sore appeared first on The Fitnessista.
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Athlete Speed HIIT Workout
Workout equipment:
Workout type: 12 minute
Timer setting: 18 x :10 x :30
1. Squat box jumps
2. Pike push ups
3. Squat step ups
4. Burpee tuck jumps
5. Speed step ups
6. V up tuck combo
Bonus: 4 Handstand wall walks
——————————————————
Leave your reps in the comments below.
My reps for today’s workout:
Squat box jumps 11, 10, 10
Pike push ups 16, 15, 15
Squat step ups 12, 11, 11
Burpee tuck jumps 9, 8, 8
Speed step ups 61, 59, 60
V up tuck combo 11, 10, 10
Did you do this workout?
The post Athlete Speed HIIT Workout appeared first on 12 Minute Athlete.
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Sunday, April 29, 2018
Friday, April 27, 2018
Subversive Fitness: Day 354 Of 360
Day 354 Of 360
Hang power clean:
5 x 5 @ (up to) 75% of power clean 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
from Breaking Muscle https://ift.tt/2HwcBK7
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5 Reasons to Work Out that Have Nothing to Do With a Bikini Body
In 2015 I ran my first half marathon. I went through the literal blood, sweat, and tears that one does in such a test of willpower, and when I came out the other side, absolutely amazed at what I had just been through, I knew that the power of fitness was something I needed to share.
from Breaking Muscle https://ift.tt/2r3Z4y6
via IFTTT
Subversive Fitness: Day 354 Of 360
Day 354 Of 360
Hang power clean:
5 x 5 @ (up to) 75% of power clean 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
from Breaking Muscle https://ift.tt/2vOhJ6U
via IFTTT
5 Reasons to Work Out that Have Nothing to Do With a Bikini Body
In 2015 I ran my first half marathon. I went through the literal blood, sweat, and tears that one does in such a test of willpower, and when I came out the other side, absolutely amazed at what I had just been through, I knew that the power of fitness was something I needed to share.
from Breaking Muscle https://ift.tt/2vOhFnG
via IFTTT
Circuit Burner Time Challenge Workout
Workout equipment:
Workout type: Challenge
Timer setting: Stopwatch
Repeat 3x:
20 Squat jump in/outs
20 Handstand shoulder touches
10 Dips
10 Single leg long jumps / leg
10 Reverse push ups
100 High knees
10 Parallel bar scissors
Bonus: 3x L-sits holds for time
——————————————————
Leave your time in the comments below.
My time for today’s workout: 15:11
Did you do this workout?
The post Circuit Burner Time Challenge Workout appeared first on 12 Minute Athlete.
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Friday Faves
[This post contains a sponsored shoutout indicated below.]
Helloooo. Happy Friday! YAY for the weekend. What’s going on in your life? Today, we’re hanging out at home, and tomorrow we’re meeting up with friends for brunch and a playgroup. Then, it’s off to Orlando for the weekend! We were on the fence about going but decided YOLO (do the kids still say that? heh) and we’re just going to go for it. Bring on the rice crispy treats – I can’t believe I didn’t have one last time! – and watching the girls live their best little Disney lives. I’d love to hear what you’re up to!
It’s time for the usual Friday Faves party around here. This is where we share some of the highlights from the week: food, fave beauty items, fitness finds, reads, + fun things to watch. I love hearing about your faves, too, if you’d like to shout them out in the comments below!
Reads + random:
HUGE news about my brother Kyle. AHHH I’m so proud of him. (The Tucson restaurant scene is about to explode.)
(Pics from this incredible pop-up dinner he did last year.)
The new royal baby! Did anyone else gets embarrassingly thrilled to find out about the new royal arrival? I cried a few tears of happiness. I just love them so much. And Kate. This just confirmed my belief that she isn’t even real.
(Source)
How to accept anxious feelings so you can let them pass.
Paleo banana bread. I picked this up from Whole Foods and really like the nutty texture. It’s sweet, moist, and dense, with lots of walnuts interspersed throughout. I was almost tempted to chop it up, pour milk on top, and add berries (it sounds weird but I promise it’s amazing), but after the great knife-ing, I still can’t bring myself to enjoy this combo again. Anyway, the banana bread is especially fantastic heated up with a little Kerrygold on top.
The Marvelous Mrs. Maisel. Can we just take a moment of silence for this show? It’s surprisingly hilarious and endearing. I was looking for something to put on while I was working the other night, and decided to give it a try because it had so many 5-star reviews. (The cover never intrigued me on Amazon for some reason, and I didn’t even really like the title, so I never thought to check it out.) Right away, I was like, “OMG, this feels like Sex and the City.” It has surprising humor (word to the world, it gets a bit crass if that doesn’t float your boat), impeccable costumes + makeup, and a really fun storyline. The pilot episode sucked me in, and I’m excited to alternate this with episodes of Shameless when I’m chilling at night.
(source)
Fashion + beauty:
These sneakers (on sale right now!). These are worth another mention because I’ve been wearing them with pretty much everything. I wasn’t sure how I’d feel about the softer suede-ish material, but it turns out that they don’t get nearly as dirty as similar canvas shoes. Here’s the link if you’re looking for some perfect spring/summer casual low-tops. I’ve worn these to Disney a few times, too, and they felt great all day.
A few people asked about the dress in my recent Bright Cellars post and the link is here! I got it through the Shopbop sale, and the fabric is amazing. It’s very light and doesn’t wrinkle as easily as some of my other chambray pieces. The stripes give it a little something extra, too.
Fitness:
These EcoSox Bamboo No Show Socks! They sent me a couple of pairs to try out, and I’ve been living in them for workouts + hanging out here at home. Good socks make such a difference in how your sneakers and workouts feel, so I’m pretty picky about the ones I’ll use. The bamboo fabric is super soft, and these are ventilated with moisture protection, so they don’t get wet or too warm… even during super sweaty workouts. They’re not treated with chemicals, and are made with bamboo, which is one of the most sustainable fabric options out there. EcoSox has a ton of options on their site and you can use the code FITNESSISTA20 to get 20% off. Check them out here! (Special thanks to my friends at EcoSox for sponsoring this shout out.)
We’re winding down the introductory offer for the new Fit Guides. If you know you’d like to try it out, grab yours here before the 1st to lock in the $19.99 monthly price. (The price goes up to $29.99 on the 1st, which is still way less than 1 personal training session for a month of workouts.) I’m so excited to share these with you and have a feeling you’ll love them. If you’re not sure which one is the best fit for you, take the quiz here to find out. If you’re not sure if it’s a fit or have any questions, please let me know in the comments section below or send me an email!
This morning I’m off to get my unruly hair cut. 
I hope you have a wonderful Friday and happy weekend!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
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