Friday, August 31, 2018

Body Transformation Programs Are a Sham

We crave quick results and quick fixes. It sells and it sells very well, in fact. But does it equip you with skills you can apply for the rest of your life?

So, you’re looking to transform your physique. You’ve been Googling personal trainers in your local area as well as body transformation photos and success stories. Your motivation is high, you had your last big feed on a Sunday night so you’re ready to rock as of Monday. Life is peachy despite sacrificing your social life, favorite food and treats, and being constantly hungry—unless your transformation is to bulk up. Bulking up is even better! You get to eat loads, but wait, no pizza? Pounds of rice and vegetables? Unholy amounts of fish?

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Body Transformation Programs Are a Sham

We crave quick results and quick fixes. It sells and it sells very well, in fact. But does it equip you with skills you can apply for the rest of your life?

So, you’re looking to transform your physique. You’ve been Googling personal trainers in your local area as well as body transformation photos and success stories. Your motivation is high, you had your last big feed on a Sunday night so you’re ready to rock as of Monday. Life is peachy despite sacrificing your social life, favorite food and treats, and being constantly hungry—unless your transformation is to bulk up. Bulking up is even better! You get to eat loads, but wait, no pizza? Pounds of rice and vegetables? Unholy amounts of fish?

read more



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Friday Faves

Hi friends! Happy Friday! The weekend is heeeeere again. I’m looking forward to spending time with the fam, catching up with friends for brunch, filming more Fit Guide exercise videos, and just chilling. Not having to wake up for school drop-offs always feels like a treat.

I’m enjoying this weird place between summer and fall. I can drink a pumpkin spice latte

Latte

(decaf with almond milk) 

and swim in the same day. No complaining over here. 😉

Pool time with the fam

I’d love to hear what you’re up to this weekend!

It’s time for the weekly Friday Faves party. This is where I share some of my fave finds from the week, and I love hearing about what you’re enjoying, too. Please share a fave or two in the comments if you’d like to join in the fun!

Commoner and book

(Random fave: dinner plans with a friend fell through and since I had a sitter already, I decided to go to Commoner and Co. and sit at the bar, read a book, eat, and drink wine. It felt like one of the most relaxing and luxurious things I’ve done in a long time. PS the goat cheese tart on top of strawberry jam may be my favorite food ever.)

Good eats + recipes:

– Birch Bender Paleo pancake mix. This is a semi-old find, but I don’t think I’ve given it a proper shout-out on the blog. I got the enormous bag at Costco and have been mixing it with egg whites instead of water to bump up the protein content. With almond butter, syrup, and berries, it’s one of my fave sweet breakfasts.

Pancakes

Signs you’re getting older: I get the craziest thrill walking around Costco. The girls looooove the samples and I get so excited to see many of our favorite brands on the shelves. (You can get a 24-pack of LaCroix for $7. I KNOW.) We still get a lot of our faves from Thrive Market, but have been stocking up in bulk avocado oil, snacks for school (gummies, Clif Z bars, Mamma Chia pouches), Whisps, black bean burgers, eggs, frozen organic fruit, Nuttzo, and LaCroix at Costco.

Trying this cauliflower rice ASAP.

This salad looks amazing. 

– Mochi. The girls tried this mochi the other day and loved it, so I picked up a pack. I decided to give it a whirl and immediately wondered why the heck I’ve waited so long to try mochi. I’m not a huge ice cream fan – if I’m having dessert, I want some type of dough to be involved, like cake, cookies, or brownies – but was so surprised by the flavor. I love the rice “shell” and the ice cream itself is really mild and perfectly sweet. I also like that this brand uses hormone-free milk and zero artificial colors or flavors.  

Mochi

– I’m going to try this chicken recipe next week!

Read, watch, listen:

– I’m so excited to share the news that I’ve been asked to contribute to the WebMD food and fitness blog. You can find my posts here, along with posts from other professionals in the health and wellness space. I was so honored when they asked me to collaborate and my first two posts are live if you’d like to check them out! Signs you should quit your workout and 5 effective exercises you can do anywhere.

Webmdblog

 

A good reminder to love more.

Smart and funny tips for life.

– Something that made me laugh.

Heh

 (Source)

Crowdsourcing:

– Livi bear needs glasses. We found out this week and I’m taking her to the eye doc this morning. I’d love to hear any tips or advice you have about picking out glasses for kiddos! I feel like there must be some secrets or tips out there, especially since I got glasses as a kid (I was 4) and things have obviously changed so much since then. I’m going to join her and update my glasses since they’re super old and one side has a giant scratch on them. (P stole/borrowed them one morning and rubbed one side against the fireplace. It was time for an updated pair, anyway.)

Fashion + beauty:

This resurfacing peel! It’s SO hyped up, but I was skeptical about trying it because my skin is super sensitive. Whenever I get a facial, I tell the esthetician that my skin is sensitive and they always say, “Ok, we’ll use the most gentle peel on you!” Then I have to kindly ask to them to please remove it when it feels like my face has caught fire. There’s only been one peel that’s worked well for me and its the Eminence sweet potato peel, which is kind of hard to find. (I would not recommend getting it from Amazon because professional products are sometimes diluted or tampered with; you don’t know who you’re buying it from. You’d likely have to find an esthetician to order it for you.)  

I was completely prepared for my skin to burn and… nada. It felt great! The best part: when I woke up, my skin looked really tight and bright. Usually when I wake up, I have blanket creases on my face and look a little beat-up. This is a gamechanger. I’m hoping it will help the WTF lines in between my eyebrows.

If you decide to order the peel or anything else at Beautycounter, you’ll get a two free gifts (travel bottles of the #1 brightening face oil + the hydrating lotion) for orders over $150! Please let me know if you need help with products. (My very faves are the dew skin, face oil, charcoal mask, lip glosses or lipsticks, and the cleansing balm.)

– Labor Day Sales! There are so many amazing sales this weekend. Here are some of the best ones:

J. Crew 40% off with code BIGSALE (loooove this sweater-blazer in pink, this peplum button-up top and these leopard flats)

J. Crew Factory 50% off everything!

Shopbop up to 70% off

macy’s 20% off

anthropologie extra 40% off sale and home

kate spade 30% off sale with code ONEOFAKIND

Banana Republic 40% off 

Express 40% off everything

So tell me, friends: any plans for the long weekend? Are you taking a trip or staying local? I’m still trying to decide if we’ll head to Phoenix and shop it up for the day.

Happy FriYAY,

Gina

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Jump Rope Bar Challenge Workout


Workout equipment:

Workout type: Challenge

Timer setting: Stopwatch

Repeat 4x:

50 Double unders OR 100 Single unders
5 Chin ups
10 Single Leg Jump Ups / leg
8 Dips
100 High knees w/ jump rope
5 Hanging leg raises

Bonus: 5 Handstand wall walks

——————————————————

Leave your reps in the comments below.

My reps for today’s workout: 15:20

Did you do this workout?

The post Jump Rope Bar Challenge Workout appeared first on 12 Minute Athlete.



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Thursday, August 30, 2018

Draw Your Line in the Sand

We must not allow our hunt for aesthetic perfection drive us away from what is healthy, to the desolate wastelands of the unwell.

Be a Lenny Skutnik.

 

On January 26, 1982, Lenny Skutnik sat in the Presidential Gallery, next to the First Lady during the Inaugural Address, receiving a standing ovation.

 

Who was Lenny Skutnik?

Washington National Airport: Two weeks earlier.

 

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Draw Your Line in the Sand

We must not allow our hunt for aesthetic perfection drive us away from what is healthy, to the desolate wastelands of the unwell.

Be a Lenny Skutnik.

 

On January 26, 1982, Lenny Skutnik sat in the Presidential Gallery, next to the First Lady during the Inaugural Address, receiving a standing ovation.

 

Who was Lenny Skutnik?

Washington National Airport: Two weeks earlier.

 

read more



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The 12 Minute Athlete September Plyometrics Challenge

September Plyometrics Challenge

We’re super stoked to introduce you yet another community challenge — the September Plyometrics Challenge!

This month, we’re going to work on increasing our explosive power. That means doing a lot of plyometrics exercises.

Not sure what plyometrics are? If you’re doing 12 Minute Athlete workouts regularly, you’re actually doing plyometrics (or simply, plyos) quite frequently. Plyometric exercises are quick, powerful exercises that are performed in a short amount of time to help you to build speed and power. They’re an essential part of every athlete’s training – and you’re no different!

Box jumps, burpees, medicine ball slams, tuck jumps – these are all examples of plyometric exercises and in this coming month, we’re going to do a lot of them!

Why You Should Do Plyometrics Regularly

We love to incorporating plyos into our workouts for many reasons:

They Get Your Heart Rate Up Quickly

Getting your heart rate up fast is one of the main features of HIIT training. By doing plyos regularly, you’re working to build a stronger, healthier heart.

Getting your heart rate up quickly also means you’ll be burning more fat than you would if you were doing steady state cardio exercises such as jogging or biking at a moderate pace.

You’ll Burn More Fat

Like we just mentioned, plyos are great for burning extra fat during your workout. But not only will you be burning more fat while working out, the afterburn effect of plyometric training means that your body will be a fat burning machine 24 to 48 hours even after you’ve finished your workout. That’s a really awesome bonus about plyometrics (and HIIT training in general).

Boost Your Athletic Performance

Plyos can help you improve athletic performance in so many different sports, whether it’s any ball-related game, boxing, or even running! Even long distance runners can benefit from plyometrics training because they often need to sprint during the last several minutes. This is where having power can help.

Get Stronger

Working your plyos regularly will help you to seriously build up your explosive strength. You’ll not only get faster, but also stronger, and you don’t even need to add in weights — your own body weight is all you need!

Save Time While Getting Awesome Results

If your goals are to build strength, get faster, be more powerful, and get leaner, there’s no question that you should be doing plyos on a regular basis.

The best part is that you can get all of this done in a relatively short amount of time. Since plyometric training demands a lot of energy from the body, it’s usually relatively short.

Yes, it’s tough—but it’ll be over with before you know it!

September Plyometrics Challenge Details

  • The September Plyometrics Challenge will run for four weeks, from September 3rd to September 30th.
  • The first week kicks off on Monday, September 3rd.
  • We’ll post the weekly focus and instructions for the upcoming week on the blog each Monday.
  • You can take part in the challenge by posting to our Facebook group or by tagging #12MAplyometrics and @12minuteathlete on social media.
  • One hard worker will win a Valeo medicine ball of your choice!

What You Need to Participate

You’ll need some basic equipment to do this challenge, although you can always get creative and use whatever’s around you.

  • WEEK 1: No equipment needed
  • WEEK 2: Box, bench or another sturdy object to jump on
  • WEEK 3:  A medicine ball
  • WEEK 4: Box, bench or another sturdy object

Note: We recommend that you’re extra careful if you have frequent issues with your ankles, knees or hips and in some cases, shoulders. Some of the workouts we’re going to do put a lot of pressure on these joints. Know your body and know when to take it easy!

Sign up for the September Plyometrics Challenge and get the 30-day challenge calendar below:

The post The 12 Minute Athlete September Plyometrics Challenge appeared first on 12 Minute Athlete.



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Wednesday, August 29, 2018

You Have Time for Your Health

If you are confused about where to start, choose health.

Photographer: Bev Childress of Fort Worth, Texas

 

Time is such a wonderful gift. In the spirit of saving time, I’ll be brief. There are 1,440 minutes in a day. You should sleep roughly 480 of those minutes. That leaves 960 waking minutes.

 

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Mango Mandarin Smoothie

Not only is this smoothie high in protein, fiber and calcium, but the addition of turmeric can also help keep inflammation and illness at bay.

The post Mango Mandarin Smoothie appeared first on Under Armour.



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You Have Time for Your Health

If you are confused about where to start, choose health.

Photographer: Bev Childress of Fort Worth, Texas

 

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012: Q&A Episode

Hi friends! Today we have a Q&A episode on Healthy In Real Life! I’ve received quite a few requests for this type of podcast and had so much fun compiling your questions from Instagram. Thank you so much to those of you who sent them in! 

Fitnessista Podcast Cover

Here’s what I talk about in today’s episode:

– My first thought when I found out Tom was in the military

– P’s nicknames

– The “Health at Every Size” Movement

– Do I count calories

– What I do when I don’t feel motivated at the gym

– My best weight loss tips if I had to pick 3

Thank you so much for all of your incredible support with the podcast. It’s been a wild ride getting everything figured out and put together, and it means so much to me that you’re here along with me for the journey. I have some exciting episodes coming up in the next few weeks, so stay tuned for those!

Happy Wednesday!

Gina

My episode with Emily Field is here!

You can listen and subscribe to the podcast on iTunesStitcher, and Google Play.

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Train Harder Fighter HIIT Workout


Workout equipment:

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Straight punches
2. Double unders OR Single unders
3. Four punch combo
4. Squat jumps
5. Punching burpees
6. Punching sit ups

Bonus: 30 V ups + 20 Candlestick hip bridges / leg

——————————————————

Leave your reps in the comments below.

Did you do this workout?

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Tuesday, August 28, 2018

Chipotle Maple Tofu Tacos

These Chipotle Maple Tofu Tacos with spinach and smashed avocado, fresh lime juice on top are an easy and satisfying plant-based, protein-rich meal. This spicy-sweet tofu is the perfect filling to mingle with buttery avocado and a light layer of healthy greens. I love to serve my tacos with hot sauce and vegan sour cream, ranch or mayo on top. Get the recipe and make these tonight!..Read more »

This is a summary, images and full post available on HHL website!


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The New CrossFit Games - What About the Dottirs?

Once called the conscience of CrossFit, Pat McCarty has something to say about the rumors swirling around CrossFit competition.

One thing we know about the new CrossFit Games restructuring is that we know very little.

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The Tao of Eating - One Size Doesn't Fit All

Avoid the common misconception of applying universal diet plans to individualized nutrition.

 

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The Tao of Eating - One Size Doesn't Fit All

Avoid the common misconception of applying universal diet plans to individualized nutrition.

 

read more



from Breaking Muscle https://ift.tt/2NtCRDQ
via IFTTT

The New CrossFit Games - What About the Dottirs?

Once called the conscience of CrossFit, Pat McCarty has something to say about the rumors swirling around CrossFit competition.

One thing we know about the new CrossFit Games restructuring is that we know very little.

read more



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How fitness and metabolism change in your 30s vs. your 20s

This is something that I’ve occasionally been pondering: how fitness and metabolism change as we age. I feel like it’s so common to hear friends say that they used to be able to eat anything, but now they have to watch their food intake. Or, they feel like they have to work harder at the gym than they ever have to maintain their strength and muscle definition. At the same time, I know so many women that I think are more fit in their 30s than their 20s. I also know some super fit and lean 40 and 50-year olds. What’s their secret? Why does this happen?

How fitness and metabolism change in our 30s vs. our 20s. Lots of tips for maintaining our fitness over time. fitnessista.com

So, of course, I put on my detective hat and got down to researching.

How do hormones change in our 30s?

Our basal metabolic rate decreases by one to two percent per decade, according to the American Council on Exercise. To offset this, we can either move more (to burn more calories), eat less (decrease calories slightly to account for lower BMR), or strength train and focus on lean muscle building (more muscle burns more calories at rest than fat). We all know my favorite option is #3. 

DHEA (dehydroepiandrosterone) is a hormone produced by our body’s adrenal glands. It peaks in our 20s and decreases in our 30s. This can lead to a slower recovery time and increase in body fat. Low DHEA can negatively affect our energy, mood, and sex drive.

Your body starts to produce less HGH (human growth hormone) in our 30s, which can also (surprise) impact our metabolism. SO many reasons to strength train! 

How do fitness levels change as we age?

Fitness levels don’t have to necessarily change dramatically as we age. (I think it’s a slow shift to decrease in intensity and impact as we age, but that could be more out of preference than necessity.) The biggest impact will be caused by the decrease in muscle mass. We can lose strength, and with less muscle on our frame, our metabolism decreases. We can also be impacted by changes in balance and energy levels; things that used to feel good may not feel the same way. 

For myself, I’ve noticed that I don’t crave high impact exercise as often as I used to. I used to feel like I needed to run, sprint, and jump almost every day. Now, I still incorporate these things into my routine, but it’s on a less frequent basis. I’d rather go to Orangetheory once or twice a week instead of every day. Also, worth mentioning, I don’t think it’s a good idea, in general, to do OTF every day. Your heart is a muscle and needs rest and recovery to become stronger/more efficient. If you’re working it to its max every day, it doesn’t have enough time to recover, and you could also be affected by injury from repeated movement with muscle imbalances/compensation, burnout, and diminishing returns.

I feel like there’s a huge benefit to getting older with our workouts/fitness: we have a stronger mind-body connection. I think that as we learn more about our body and our fitness levels, it becomes easier to really focus and tune into muscle groups when we’re training them and emphasize proper form. When I was in my early 20s, I just wanted to get in a killer workout. Now you’ll find me breathing, squeezing my glutes, and pulling my core in for so many of my exercises. Older = wiser. 

How can we continue to be more fit even when it feels like the odds are against us:

– Focus on proprioceptive exercises. Proprioception is our body’s ability to recognize where it is in space. By training this skill, we can help to prevent falls as we age and also challenge deep stabilizing muscles. Find ways to add a balance challenge into your routine! Stand on one leg for your biceps curls, try single-leg step-ups with a knee up at the top, hop from one foot to another and hold, practice yoga! There are 4 exercises you can try in this post. 

How fitness and metabolism change in our 30s vs. our 20s. Lots of tips for maintaining our fitness over time. fitnessista.com

– Work on alignment, posture, and training weak muscles. Generally, our anterior muscles are stronger than our posterior muscles. We’re hunched over computer screens (oops), texting on our phones with our heads down), driving, sitting. Our chest muscles can be insanely tight (need to stretch these!) while our back muscles are weak (strength train these). Our hip flexors are super tight (stretch these) while our glutes are weak (strength train there). Focus on sitting and standing with great posture. Katy Bowman can teach us all how.

– STRENGTH TRAIN. (I’m yelling because it’s important.) From reading all of the info above, we can conclude one thing: strength training can save us all! This is an easy way to combat so many of the effects of aging. Pick up those weights and challenge your strength. (Need a beginning strength routine? Check out this one!)

How fitness and metabolism change in our 30s vs. our 20s. Lots of tips for maintaining our fitness over time. fitnessista.com

– Do the things we enjoy and that feel good; truly listen to our bodies. Emphasize consistency. If we do the things we enjoy, we’ll be so much more likely to stick with it. There’s a good chance that our preferences will change over time. Lead with your heart and don’t be afraid to change your routine if this means you’ll stick with it.

What have you noticed about your routine over time? What’s one of your fitness goals for the next 10 years?

My main goal is to continue to make movement a part of my life. Even if I don’t get in an official workout, I try to move as much as I can during the day and hit my 10k steps.

xo

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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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