Functional Imagery Training Could Be Your Breakthrough in Motivation

A recent study showed how overweight people lost an average of five times more weight using Functional Imagery Training (FIT) compared with other therapies.

Photography by Bev Childress of Fort Worth, Texas

 

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The Religion of Dieting

Sometimes the loudest and most ludicrous person peddling the most laughable stuff gets noticed the most.

When did one's diet become a religion? Watching a low carb versus high carb debate is like watching the Crusades; no horses or swords, just powerpoint slides, and straw man arguments. After two, mind-numbing hours you end up with a bunch of nothing—no opinions are changed and everyone's time is wasted. Everybody goes back to their cult-like tribes, ferociously posting their gripes on the internet.

 

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The Religion of Dieting

Sometimes the loudest and most ludicrous person peddling the most laughable stuff gets noticed the most.

When did one's diet become a religion? Watching a low carb versus high carb debate is like watching the Crusades; no horses or swords, just powerpoint slides, and straw man arguments. After two, mind-numbing hours you end up with a bunch of nothing—no opinions are changed and everyone's time is wasted. Everybody goes back to their cult-like tribes, ferociously posting their gripes on the internet.

 

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Tofu Croutons

These simple and tasty Tofu Croutons are perfect for adding a punch of protein to your salad or soup. They have a mild cheezy, peppery flavor and golden edges all around. Infuse some serious flavor into your tofu, and fall in love with it all over again! If you love croutons on your salad, or are looking for flavorful ways to add more protein, give these a try!...Read more »

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Present Meditation

As unexpected as this may sound, one of the most difficult meditation techniques is to just be present in the moment.

The post Present Meditation appeared first on Under Armour.

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Friday Faves

Hey friends! Happy Friday to ya. What’s going on this weekend? We’re meeting up with some friends for dinner, the Greek festival is in town, and I’m filming four (!) new follow-along videos for you with Grant and Katie. I’m thinking an upper body, a lower body, a barre workout, and a total body + HIIT. If there’s anything you’d like to see in future videos please let me know! (We recently did this barre workout and this strength and cardio blast.)

I’d love to hear what you have on the menu this weekend!

It’s time for the weekly Friday Faves party. This is where I share some of my favorite eats, wears, reads and finds from the week, so please shout out any of your faves in the comments section if you’d like to join in the fun. 

Random/life:

Girls’ night. We had cooking club this past week and the theme was “All Things Fall.” Shannon’s kitchen island was filled with so many incredible fall foods, including pumpkin meatballs, balsamic pear salad, pumpkin roll, sweet potato salsa and chips, turkey chili, butternut squash soup, and soooo much more.

We drank this spiced sangria and chatted the evening away. It was perfect. I look forward to cooking club every month!

(The wine glass was the size of my face. Olivia Pope would be proud.)

3 pumpkin things I’m loving so much:

– These flourless pumpkin bars. This is what I made for cooking club since I was in a time crunch and a few friends are strictly gluten and dairy-free. (I wanted to make a dessert they could eat!) They were just as amazing as I remembered them. If you’re looking for a quick and healthy pumpkin dessert, this is it! 

– Pumpkin candles from Trader Joe’s! The girls and I went into Trader Joe’s for fruit and came out with everything pumpkin that they had + a cinnamon broom because ’tis the season. Praise be that the girls love pumpkin and squash things as much as yours truly. (PS they’re obsessed with the new frozen butternut squash mac n’ cheese. It’s amazing.)

– Pumpkin Pie Perfect Bars. This is probably my very favorite flavor. It was worth the wait and hunt to find them.

The girls snuggled up and fell asleep like this together. They’re the sweetest little sisters.

Food and recipes:

Skinny Dipped almonds. I’m so excited to be partnering with them this year because they’ve quickly became my favorite healthy snack that tastes like dessert. 

So many chocolate-covered almonds have a weird waxy coating and way too much of it. These actually taste like real chocolate and the chocolate to almond ratio is perfection. They’re lower in sugar and the different flavors are SO.INSANELY.GOOD. The dark chocolate peanut butter tastes like the best peanut butter cup. You can find them at Target! 

I need to try this creamy cauliflower shrimp chowder.

A couple of meal faves from lately:

A quick lunch for low-carb day. This was Trader Joe’s cauliflower rice with veggies (it has bell pepper, scallion, carrots, peas and corn) with chicken thighs, kale, topped with Primal Kitchen Green Goddess dressing. (I order the dressing from Thrive.) It was so satisfying and P ended up requesting a bowl, too.

Read, watch, listen:

Welp. A friend posted this on Facebook and I did the full-on ugly cry. It was just a little too real right now.

And since we’re crying already, watch this, too. 

“You are the author of your life.”

Don’t forget to check out this week’s podcast episode with Brittany here!

If Hugh Jackman is in it, we’re going to NYC. (I love him.)

This made me laugh out loud:

(Source)

So much truth and I always think a low pony looks just a little weird on me. This explains it so perfectly.

My latest post for WebMD with over-hyped exercises is here.

Fashion and beauty:

I ordered this top to wear to CJU and it didn’t end up making it on time, but I know I’ll be wearing it through fall and winter. I LOVE that it looks chic and put-together without being too dressy. I want all the colors now.

(With these fun floral hoops!)

Fitness:

This is the last chance to get the Fit Guides for the intro price. They’ll be jumping up to $97 tonight! These workouts are fun, totally new, and a great way to add challenge to your routine + create consistency as we head into the holiday season. Don’t let fitness be one of the things to stress you out. I’ve got 12 weeks of workouts based on your goals and what you like to do, meal plans from an RD, 2 bonus follow-along videos, and our interactive Facebook group to ask questions and get motivation. Take the fitness quiz here and check out all of the available plans here. 

Happy Friday, friends!

xo

Gina

The post Friday Faves appeared first on The Fitnessista.

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Total Body Time Challenge Workout

Workout equipment:

Workout type: Challenge

Timer setting: Stopwatch

Repeat 3x:

5 Burpee pull ups
10 Squat step ups
10 Push up plank jumps
30 Jump lunges
15 V ups
50 Speed skater lunges
10 Hanging leg raises

Bonus: 3 Plank hold for time

——————————————————

Leave your time in the comments below.

My time for today’s workout: 16:12

Did you do this workout?Tweet It!

The post Total Body Time Challenge Workout appeared first on 12 Minute Athlete.

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The Benefits of Intuitive Lifting

Have you ever shown up for a workout and aren't feeling it? What do you do? How do you make adjustments? Intuitively. That's how.

My alarm goes off. I look at my phone and see that it is 5:30 am. I just went to bed five hours earlier because I was stuck in a Netflix binge-watching session.

 

As I get out of bed, I notice my back feels tight. I lethargically walk over to the coffee pot in hopes that the caffeine will be what I need to get me going for my morning workout.

 

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The Benefits of Intuitive Lifting

Have you ever shown up for a workout and aren't feeling it? What do you do? How do you make adjustments? Intuitively. That's how.

My alarm goes off. I look at my phone and see that it is 5:30 am. I just went to bed five hours earlier because I was stuck in a Netflix binge-watching session.

 

As I get out of bed, I notice my back feels tight. I lethargically walk over to the coffee pot in hopes that the caffeine will be what I need to get me going for my morning workout.

 

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Deciding on a Diet

Paleo, keto, IIFYM… when it comes to diets, there’s no shortage of options. The one you pick depends on what you’re willing to give up.

The post Deciding on a Diet appeared first on Under Armour.

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20-min outdoor HIIT workout

This is a bodyweight HIIT workout you can do at home or at the gym. Get in an awesome sweat with zero equipment!

(Leggings are on sale here! I looooove these ones.)

Hi friends! Happy Thursday! I hope you’re having a wonderful week so far. I feel like this week has flown by and with everything going on, in my brain it’s practically Christmas. I keep having to remind myself to stop getting ahead and just enjoy the present moment, but it can be tricky sometimes. Thankfully, my workouts have been keeping me sane and I’ve been able to stay consistent with Lean Machine strength sessions, Orangetheory, barre, and Peloton here at home. I’m also a huge fan of quick workouts I can bust out when I get in a time bind and the one I’m posting today is perfect for when that happens!

This is a HIIT workout you can do anywhere with your own bodyweight. Now that the weather is cooling down, you could even venture outside! I love workouts like this because they go by so quickly and when I’m finished, I’m covered in sweat and basking in the endorphins. You don’t need a lot of time to get an awesome workout and I find that for something intense like HIIT, 20 minutes is perfect. Next time you’re looking for something fast and furious, this one is for you, boo. (<— I’ve been taking too many of Cody’s classes on Peloton lately. He calls me boo and I really like it for some reason.)

Here’s what the workout looks like:

Form cues and tips:

Rotating burpees: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump, rotating 180 degrees to face the opposite side, raising your arms overhead. Land with a soft knee and complete a burpee on the opposite side, rotating each time you jump.

Box jumps: Stand about 2 feet behind a sturdy surface you can jump onto, like a bench, plyometric box, or wooden chest. (I’ve also used an ice chest but can’t recommend it. Make sure it’s something that will stay still and not slide or fall over if you jump onto it.) Power through your legs to jump onto the platform, landing with soft knees.

(I used a tree stump because you do what you can haha.)

Step down and repeat. Make sure to exhale on the way up.

High knees: Walk or run in place, bringing your knees up high towards your chest and maintaining a tight core. 

Thruster to breakdancer: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, jump back to plank, then rotate into a breakdancer pose, like so: 

Come back into plank, jump forward, jump back, then rotate to the opposite side. 

Lateral lunge to jumping lunge: Take a big step out with your left leg so that your foot angles out at 45 degrees. Your right leg stays straight and strong with toes pointed forward. Think about sinking your hips down and back as your keep your core tight and chest lifted. Step back to center and back, into a lunge lunge position, making sure your front knee doesn’t bend in front of the toe and keep your legs parallel to each other—like a train track, not a tightrope. Make sure to land with a soft knee and sink into your lunge before springing up. If the impact is too much, try quick and efficient lunges instead. So you’ll lateral lunge, step back and do 3 jumping lunges, then lateral lunge on the other side.

Plank punch: Make sure that your body is in one straight line from your head, all the way back through your knees or toes (depending on whether you’re modifying). If you’re on your toes, press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. punch the space in front of you with one arm. Place the hand back down and alternate sides. 

Mountain climbers: Get in plank position with your wrists under your shoulders. Bring one knee towards the elbow on the same side. Move back to plank and switch to the opposite side. For more of a challenge, move as quickly as possible.

Broad jump: Jump forward as far as you can, landing in a low squat. Stand up and rotate, then jump back the way you came. Try to jump a little farther each time!

Low squat jacks: Come into a low plie squat with your knees tracking towards your toes, core tight, and chest lifted. Stay LOW and jump your feet to center. Jump back out to a low squat. 

Stay low the entire time and keep your booty down!

Push-up to side plank: Start on your knees or toes, with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up.

As you rise, rotate into a side plank. Push-up then rotate to the opposite side. 

You can complete 2 rounds, or 3 rounds if you’re looking for a 30-minute workout. I hope you love it!

xoxo

Gina 

Wearing: Zella leggings + Fabletics tank

Photos: Lindsay Colson

Don’t forget that Fit Guide prices jump tomorrow! Grab yours here. 

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Lazy Mac'

Mac and Cheese is an easy meal or side dish to crave. Tender, fluffy pasta, coated in a rich, cheezy sauce. Well, one day, ok ok, many days, I get lazy about making dinner. Yes, even food bloggers get cooking fatigue! And though I absolutely adore my usual cheezy sauce, sometimes I want something that literally takes seconds to make. Lazy Mac' to the rescue! With Lazy Mac', you get a cheezy, creamy sauce that is totally dairy-free and vegan, but is just crazy, stupidly simple. Feeling lazy, but still want some homemade comfort food? This one is for you!... Also check out the Instagram giveaway I am hosting this week..Read more »

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The Holidays Are Coming, Make Your Health Priority

While the holidays are an exciting time they can also be very stressful, so this is the time to keep up with as much of a fitness and nutrition routine as possible.

Coach Micki Pauley teaching a Warrior Body class in Morgantown, West Virginia

 

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You're Confused About Supplements

Whatever you take, it shouldn’t be because someone told you to take it because it worked for them—it should be because it is the particular key needed for you and your body.

Coach Jesse Irizarry at JDI Barbell in New York, New York

 

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The Holidays Are Coming, Make Your Health Priority

While the holidays are an exciting time they can also be very stressful, so this is the time to keep up with as much of a fitness and nutrition routine as possible.

Coach Micki Pauley teaching a Warrior Body class in Morgantown, West Virginia

 

read more

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