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Saturday, June 30, 2018
5 Strategies for Athletic Success
As Gandhi once famously said, “Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, your values become your destiny.” The man could not have only been a great civil rights leader, but also an amazing coach.
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Friday, June 29, 2018
Misty Copeland’s Pasta-Free Zoodles Primavera
Skip carb-laden pasta in favor of this vegetables zoodles dish from pro ballerina Misty Copeland, bursting with nutrients and flavor and only 232 calories.
The post Misty Copeland’s Pasta-Free Zoodles Primavera appeared first on Under Armour.
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Friday Faves
Hi friends! Happy FriYAY. What’s going on this weekend? I’m looking forward to enjoying more of IDEA World, learning from the top instructors in the industry, taking classes, and catching up with blog friends.
I’ll be back with a full recap next week, and I’d love to hear what you’re up to this weekend!
While being back in San Diego is definitely a fave (especially after the moving insanity), here are some more faves and finds from the week.
Fashion + beauty:
I ordered some of the new Lazy Day scrunchies, thinking they’d be cute to wear with gym clothes, and when I took them out of the bag, P said, “Oh I like those! I want those!” So of course, most of them became hers. She wore the yellow one for 3 days straight.
Food + recipes:
New Paleo English muffins. I picked these up at Whole Foods and was pleasantly surprised! I feel like Barely Bread has a weird dry and doughy texture, but these taste a little more like a real English muffin.
Bahama Bucks! We were on a mission to find shaved ice in Tucson – the girls are obsessed – and came across Bahama Bucks. It’s HUGE, they have a drive-thru (WHAT), and they have so many flavors. The best part is that you can add ice cream, condensed milk, sprinkles, Tajin (#tucsonlife) to any of the flavors. I loved the birthday cake, but next time I’m getting mango with Tajin on top.
Pic by Livi:
The only type of pic I can get of the girls lately haha. Little goofers.
Breakfast at Le Buzz. Their avocado toast is life, and of course, we had to share the chocolate croissant.
Fitness:
BollyX. I’ll definitely be recapping all of the fitness fun from IDEA, but I got to take a short BollyX class yesterday and LOVED it. I had the biggest goobery smile on my face he entire time. It’s so high-energy and fun, and it was really cool that they used fused Bollywood with more hip hop style moves. It was a blast and I can’t wait to do it again tomorrow.
(They have a lot of videos on their YouTube channel)
Theracane. I picked this up at the Expo and am so stoked about using it regularly. I have a stress ball on my left shoulder that I’ve had pretty much my entire life. You press the Theracane into any tight areas and hold it until the tension releases. It feels heavenly. Before bed last night, I was sitting in the hotel bed, pushing the Theracane into my back and watching Shameless. Livin’ the dream haha.
Read, watch, listen:
Check out the latest episode of the podcast here! The Pilot and I talk about our family mentality, some of the our strategies to make our relationship stronger, and stress management tips.
You can’t change or fix people, so listen instead.
A $1 birthday gift for kiddos.
Happy weekend, friends!
xoxo
Gina
Congratulations to the winners of the Four Sigmatic giveaway: Amber P. and Katie S.
I have another one going on on Instagram here if you’d like another chance to enter! xo
The post Friday Faves appeared first on The Fitnessista.
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Minimal Equipment Plyo Challenge Workout
Workout equipment:
Workout type: Challenge
Timer setting: Stopwatch
Complete 3 rounds:
20 Squat jumps
10 Burpee box jumps
10 Squat step overs
100 High knees
10 Decline push ups w/ knee tap
20 V up In/outs
——————————————————
Leave your time in the comments below.
My time for today’s workout: 13:41
Did you do this workout?Tweet It!
The post Minimal Equipment Plyo Challenge Workout appeared first on 12 Minute Athlete.
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Thursday, June 28, 2018
Celebrating Thousands of Victories … and Counting
Our community members have logged millions of meals, miles and workouts, but what matters most is the impact you all have made with hard work and dedication.
The post Celebrating Thousands of Victories … and Counting appeared first on Under Armour.
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Over Specialization Versus Long Term Development
Sport has the power to change the world. It has the power to inspire. It has the power to unite people in a way that little else does. It speaks to youth in a language they understand. Sport can create hope where once there was only despair. –Nelson Mandela
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Over Specialization Versus Long Term Development
Sport has the power to change the world. It has the power to inspire. It has the power to unite people in a way that little else does. It speaks to youth in a language they understand. Sport can create hope where once there was only despair. –Nelson Mandela
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The 3 Core Amigos: Brace, Rotate, Resist
I have worked with many different athletes over the years. For each one that presents with persistent back pain or injury it usually comes down to missing one element of core training. Everyone knows the exercises. I’m not here to teach you a new type of amazing fix-all core exercise; it’s the implementation of holistic core training that is the key. Ask someone when the last time was that they checked on their obliques. You’re usually met by a blank stare.
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The 3 Core Amigos: Brace, Rotate, Resist
I have worked with many different athletes over the years. For each one that presents with persistent back pain or injury it usually comes down to missing one element of core training. Everyone knows the exercises. I’m not here to teach you a new type of amazing fix-all core exercise; it’s the implementation of holistic core training that is the key. Ask someone when the last time was that they checked on their obliques. You’re usually met by a blank stare.
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Beginner Circuit Workout
This is a beginner-friendly circuit workout you can do at home or at the gym. It’s perfect if you’re just getting started in the fitness game or returning to working out after an injury. As always, talk with your doctor before making any fitness changes. Honor your body and modify as needed.
Hey hey from beautiful San Diego! I’m in town for the IDEA conference and so excited to soak up fitness knowledge, take classes, and check out new products from my favorite brands. I’ll be sure to report back with all the details!
In the meantime, how about a workout?
This one is for my beginner friends, or those who may be getting back in the game following an injury. It’s a circuit workout to work your entire body; all you need is a pair of dumbbells.
Some tips:
– As always, make sure you’re cleared by your doctor to resume, start, or change your exercise routine. Honor your body. If something doesn’t work for you, change it so that it feels good!
– Make sure you execute the movements with proper form. I have lots of form cue tips below, but it’s very helpful to meet with a certified personal trainer in real life to ensure your executing the moves properly and safely.
– Adjust your weights as needed. You may need super light weights or no weights, and that’s ok! If you haven’t been strength training consistently, you’ll definitely feel it! Remember that it’s safer to add on weights than to start ridiculously heavy.
Here’s what the workout looks like:
Form cues and tips for this beginner circuit workout:
Warm up with 5-7 minutes of moderate cardio. Complete the following exercises in a huge circuit, moving quickly from one exercise to the next. Rest for 1 minute, then complete the circuit up to 2 more times through. Focus on quality of the exercises. It’s better to move slowly and complete two rounds than to rush through it for three rounds.
Inchworm x 30 seconds: Start from standing and bend down in a forward fold, then walk out into plank position – wrists under your shoulders. Walk your hands back towards your feet and come back to standing. For more of a challenge, move as quickly as possible.
Dumbbell hammer curl x 15: Hold a pair of dumbbells by your sides, palms facing in. Bend your elbows as you lift them to your shoulders and return to start.
Triceps dips x 15: Sit on the floor with your knees bent. Place your hands on the floor behind you and under your shoulders. Lift your butt off the ground (or keep it down for less resistance), then bend your elbows straight back behind you. Make sure you don’t move your hips, just your elbows. Exhale as you straighten your arms.
Wall sit x 30 seconds: Stand against a wall and slide your back down it until your thighs are parallel to the floor. Make sure your knees don’t extend beyond your toes—you may need to walk your feet out a little—and spread your weight evenly throughout your feet. Hold for 30 seconds.
Wall push-ups x 15: Face a wall and place your hands on it at shoulder height, shoulder-width apart. You want to walk your feet out a little further than arms length so you’re at a slight angle. Bend your elbows to lower towards the wall, exhale as your straighten your arms. Keep your core engaged and your body in line.
Reverse lunge with twist x 8 each: Hold a dumbbell with both hands at your chest. and stand with your legs hip width apart. 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. Twist your body towards the front knee, then straighten back out and step the back leg in to start position. Repeat to the other side.
Spinal balance (alternating) x 1 minute: Come onto hands and knees (hands under your shoulders and knees under your hip bones). Extend one arm and the opposite leg, keeping your hips parallel to the floor. Squeeze your glute to lift your leg and keep your core engaged. Lower down and repeat on the opposite side.
Please let me know if you give it a try! If you’re just getting into the fitness game, I’m cheering for you!!!
My workout OG friends: when you first got started in the fitness game, what did you do? I started with step aerobics and spin classes, then started to strength train.
xo
Gina
Photos: Lindsay Colson
Wearing: Lorna Jane tank // Fabletics tights // Nikes
More total body workouts can be found here.
Psssst. Last chance to order the Blue Apron giveaway!
The post Beginner Circuit Workout appeared first on The Fitnessista.
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Wednesday, June 27, 2018
Let’s Go: Embrace the Work
Professional athlete Omar Bolden is motivated by those around him and thrives on the challenge of the journey.
The post Let’s Go: Embrace the Work appeared first on Under Armour.
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A Comprehensive Guide to Gym Flooring
You know what part of the gym is the most utilized—and the most underappreciated? The floor!
Most gymgoers never think twice about the gym floor. They simply walk around comfortably, glad that the floor offers them a stable surface with good traction for their resistance training, HIIT training, and other workouts.
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Learn How to Fail
“I can’t believe I missed that rep,” said J. “You know, I worked so hard for the past year and a half and have been progressively getting better. I’ve been eating right, lifting on a linear progression—trying everything bro.” J then walked away from the bar shoulders slumped over with a grimaced face, begins to strip the bar, and shakes his head.
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Front Squat Like You Know It Matters
The front squat is an exercise that's absolutely vital for weight lifters, not only because of the necessity to come out of the squat clean but also because it works different muscle groups differently than the regular back squat.
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A Comprehensive Guide to Gym Flooring
You know what part of the gym is the most utilized—and the most underappreciated? The floor!
Most gymgoers never think twice about the gym floor. They simply walk around comfortably, glad that the floor offers them a stable surface with good traction for their resistance training, HIIT training, and other workouts.
from Breaking Muscle https://ift.tt/2KbZhvA
via IFTTT
Learn How to Fail
“I can’t believe I missed that rep,” said J. “You know, I worked so hard for the past year and a half and have been progressively getting better. I’ve been eating right, lifting on a linear progression—trying everything bro.” J then walked away from the bar shoulders slumped over with a grimaced face, begins to strip the bar, and shakes his head.
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16-Minute Jump Rope HIIT Workout
Workout equipment:
Workout type: 16 Minute
Timer setting: 24 x :10 x :30
1. Squat tuck jump combo
2. Push up hops
3. Criss-cross hands w/ jump rope
4. Side lunges
5. High knees w/ jump rope
6. V up In/outs
——————————————————
Leave your reps in the comments below.
Did you do this workout?Tweet It!
The post 16-Minute Jump Rope HIIT Workout appeared first on 12 Minute Athlete.
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003: Interview with the Pilot
When I decided I wanted to started a podcast, the Pilot was my very first interview guest! This was my first time podcasting ever, so it’s a little high on the “like” and “for sure” scale. Thankfully I caught it early, and this is still a fun episode with random tidbits and lots of life/marriage tips.
The status of our personal relationships can have a huge impact on our overall health and wellbeing. In this episode, the Pilot and I talk about the strategies we use to keep our relationship strong (yay, nerd dates), how we deal with stress, and answer some reader questions.
In this episode:
-Our *kind of* moving schedule
-How we plan time for workouts
-Tips for maintaining a healthy marriage
-Nerd dates and
-The Pilot’s stress mentality
If you enjoyed this episode, please consider leaving a rating or review! This means more people will be likely to see it. Next week, I’ll have an episode up from Dr. Patrick Flynn to talk about women’s hormones.
xoxo
Check out the rest of the podcast episodes here.
The post 003: Interview with the Pilot appeared first on The Fitnessista.
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Tuesday, June 26, 2018
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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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