What if living life made you healthy? Just imagine a world where everyday life pulled you and your closest friends towards frequent physical activity. You’d run, jump, swim, climb, push, and pull without having to plan time and without ever feeling compelled to track how many calories you were burning.
What if living life made you healthy? Just imagine a world where everyday life pulled you and your closest friends towards frequent physical activity. You’d run, jump, swim, climb, push, and pull without having to plan time and without ever feeling compelled to track how many calories you were burning.
Get in a full barre workout for free at home, or anywhere. This is a great way to strengthen your lower body through endurance work and traditional barre exercises.
Hi friends! This is our Summer Shape Up barre workout. I hope you love this one. For the full Summer Shape Up details, check out our free 4-week fitness plan here. If you’re not officially participating in the challenge, no worries! Just pin this workout for when you’re looking for a barre routine, or give it a whirl the next time you’re working out at home.
Here’s the full follow-along video:
Watch Katie for postpartum and prenatal modifications. As always, check with a doctor before making any fitness changes.
Please let me know if you give it a try!
Check out the Week 2 Summer Shape Up Meal Plan.
xoxo
Gina
Video: Grant Hunker
Workout buddies: Katie, Meredith, Renée
Studio: Animas Tucson
More Summer Shape Up workouts:
Total body circuit (and video)
The post Total Body Barre Workout (and video) appeared first on The Fitnessista.
Over two consecutive weekends in May I was able to officiate at both the American and Canadian national weightlifting championships. Now that I have returned home and the dust has settled it is time to go over the impressions gained.
Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body.
Over two consecutive weekends in May I was able to officiate at both the American and Canadian national weightlifting championships. Now that I have returned home and the dust has settled it is time to go over the impressions gained.
Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body.
3 rounds
20 Kettlebell swings
10 Shoulder touch push ups
15 Kettlebell front squats
10 Single leg deadlifts
10 T plank twists / side
Bonus: Handstand practice
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Leave your reps/time/number of rounds in the comments below.
My reps for today’s workout: 15:21
Did you do this workout?Tweet It!
The post 225 Rep Fierce Challenge Workout appeared first on 12 Minute Athlete.
Hi friends! Happy weekend to ya. What do you have going on?
We’re excited because our favorite guy is back in town after 12 days away. (It’s feels like nothing compared to this, but definitely miss having him around when he’s gone.) The girls were SO happy to see him again.
We were also able to sneak away for a little date night to Wild Garlic Grill and enjoy catching up a bit. I feel like when he’s gone, our conversations are usually only a minute or two in between taking care of the kiddos or racing around somewhere, so it was a treat to sit, drink some wine, and talk.
We’re looking forward to spending the weekend with him at home. We have a day trip to Phoenix planned, are planning a night at the pool with friends, and the usual summer fun. We got a membership to the Botanical Gardens, so I’m hoping we can sneak away one morning for a nature walk before it’s too hot.
I’d love to hear what you have going on this weekend! Please let me know how your Summer Shape Up workouts are going, too. I’ll have the email for Week 2 out later this afternoon.
It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds, reads, wears, and eats from the week. It’s always fun to hear about what you’re lovin’ too, so please shout out a fave in the comments section if you’d like to join in the party.
Latest Trunk Club delivery! I ended up keeping this Rails dress and these sandals. (<— I needed a new pair after trashing mine with constant wear, especially while we were in San Diego.) If you’ve been wanting to give it a try, here’s my referral code! I love the fact that you can decline items before they’re sent, and you can message with your stylist directly in the app. Plus, they’re all Nordstrom pieces so I know the quality will be A+.
(Got a few questions about the shoes in IG! They’re these ones and I looooove them. $30 off right now, too.)
Amazing Beautycounter promo for the 4th. Spend $175 and get a free skincare set!
Countermatch is our moisture adapting collection and Countercontrol is for combination/acne-prone skin. (If you spend over $100, email me because I have another goodie to send your way.) If you’re looking for ideas on what to order, I highly recommend the Dew Skin, Overnight Peel, Color Intense lipstick, any lipgloss, and the face oil.
I’ve been wearing this silk scarf tied as a headband. It’s the perfect length and the fabric is amazing.
All of the Summer Shape Up check-ins here on the blog and on Instagram. I’m so happy you’ve loving the meal ideas and workouts so far. It’s not too late to join in the challenge; all of the info is here.
Red, White and BOOTY workout! Perfect for 4th of July.
The oatmeal at Ren Coffee is SO good. They add flax and chia to the oats and you can add any toppings you’d like. I had mine with blueberries, cinnamon, and maple syrup.
Can’t wait to try this savory French toast.
Love this mezze platter for a summer party.
Try the girls’ favorite banana-egg-oat pancakes.
Adding this chopped salad to next week’s meal plan.
Essential oils to avoid before sun exposure.
What are your top three favorite movies of all time?
More reasons to have a gratitude journal.
Happy Friday!
xoxo
Gina
** I can’t write this post without mentioning the unconscionable events happening at the US border, and the inhume way children and families are being treated. Please join me in donating to RAICES, Together Rising, and call/email/text your state representatives, urging them to find a solution. I used Resist Bot -simply text “RESIST” to 50409 – and it will walk you through crafting and sending your email. More ideas on how to help are in this post.
The post Friday Faves appeared first on The Fitnessista.
This is a lower body workout focusing on the legs and glutes. You can do this one at home or at the gym with only a pair of dumbbells.
Hi friends! This is our Summer Shape Up upper body workout. I hope you love this one. For the full Summer Shape Up details, check out our free 4-week fitness plan here. If you’re not officially participating in the challenge, no worries! Just pin this workout for when you’re looking for an lower body workout, or add it into your routine on legs day.
Single leg squat: Stand in front of a chair or a bench, with the chair or bench about 2-3 feet behind you. Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower to touch your booty to the chair, exhale to rise. (Modify: Stationary lunges holding dumbbells or bodyweight only.)
Jumping lunges: Start in 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. (Low impact: walking lunges.)
Heavy goblet squat: Place your feet just under your shoulders with toes slightly angled out. Hold a HEAVY dumbbell under your chin, perpendicular to the floor. Keep your chest lifted and a core tight as you sink back and down into your squat. Pretend like there is a chair behind you, and you’re going to tap your booty to the chair. The weight should remain in your heels, and try to keep your elbows just under the bar with a nice wide grip.
Squat jumps: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat. (Low impact: regular bodyweight squats.)
Lateral lunges: Take a big step out with your left leg (holding one dumbbell), and that your left foot angles out 45 degrees. (Your right leg stays straight and strong; toes point forward.) Think about sinking your hips down and back into your lateral lunge as you keep your core tight and your chest lifted. Step back to center.
Weighted hip raises: Start on your back, with knees bent and feet pressing into the floor. Hold a dumbbell or flat weight just above your hip bones. Press your hips up towards the ceiling, and lower down to two inches above the floor. (Pregnant mamas: do 20 donkey kicks on each side instead.)
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 vertically, raising your arms overhead. To modify, eliminate the jump and you can also place your hands on the wall or on a bench instead of on the floor to modify the plank.
For a quick video demo, check out my IG stories 
Please let me know when you give this one a try!
xoxo
Gina
More Summer Shape Up workouts:
Total body circuit (and video)
The post Lower Body Workout appeared first on The Fitnessista.
Many buzzwords seem to fly around the fitness industry. Words like "functional," "primal," and "developmental" hover above us, just slightly out of focus to make for clear definition, like dark vultures waiting to swoop on unsuspecting little athletes who dare to make a run for freedom or stand up to these notions in an open environment.
Many buzzwords seem to fly around the fitness industry. Words like "functional," "primal," and "developmental" hover above us, just slightly out of focus to make for clear definition, like dark vultures waiting to swoop on unsuspecting little athletes who dare to make a run for freedom or stand up to these notions in an open environment.
I drink a lot of water and coffee. Consequently, I run to the bathroom almost every hour. It is down the hall and takes no more than a couple of minutes. I hardly notice these breaks.
Despite my peculiar love for time management and my obsession with avoiding distraction, it has never crossed my mind to schedule these bathroom breaks or shift my habits so that I take fewer. Nor have I ever felt my productivity suffer because of my body’s need for waste removal. I just go.
The ’70s and ’80s saw the birth of the globo-gym era and with it a limited, narrow conception of what training looked like. Most people who exercised chose either bodybuilding or “aerobics.”
Despite all the headbands and flashy colors, aerobics was not much different than a lot of the popular weight loss programs of the modern world. The basic concept was to move a lot and you’d lose weight. It works. There doesn’t need to be a lot of rhyme or reason. More movement tends to have that effect.
I drink a lot of water and coffee. Consequently, I run to the bathroom almost every hour. It is down the hall and takes no more than a couple of minutes. I hardly notice these breaks.
Despite my peculiar love for time management and my obsession with avoiding distraction, it has never crossed my mind to schedule these bathroom breaks or shift my habits so that I take fewer. Nor have I ever felt my productivity suffer because of my body’s need for waste removal. I just go.
The ’70s and ’80s saw the birth of the globo-gym era and with it a limited, narrow conception of what training looked like. Most people who exercised chose either bodybuilding or “aerobics.”
Despite all the headbands and flashy colors, aerobics was not much different than a lot of the popular weight loss programs of the modern world. The basic concept was to move a lot and you’d lose weight. It works. There doesn’t need to be a lot of rhyme or reason. More movement tends to have that effect.
When it comes to eating healthy, Under Armour chef Dan Churchill believes in finding long-term, sustainable solutions that work for you.
The post Motivation with Dan Churchill appeared first on Under Armour.
Food has always been an important part of Chef Dan Churchill’s life, so he opened Charley St to share that with the world.
The post More Than Just Flavor appeared first on Under Armour.
Chef Dan Churchill looks at color not as just a hue, but as a representation of the nutrition, flavor and story of the food on your plate.
The post Color Always Wins appeared first on Under Armour.
Professional chef, author and restaurant owner Dan Churchill is here to change the world using food.
The post Change the World Using Food appeared first on Under Armour.
Carb up and get 20g of protein at breakfast — this power-packed pancake recipe will help you perform.
The post Protein-Packed Pancakes appeared first on Under Armour.
Simple, versatile and ready in 10 minutes, this is lunch made easy.
The post High-Protein Chicken Salad appeared first on Under Armour.
Hi friends! I’m thrilled to welcome P. Bredon Lundberg to the show today to talk about something extremely prevalent and sometimes misunderstood:
pain.
How big is the chronic pain problem?
What’s the difference between acute and chronic pain?
Doesn’t pain mean something is wrong?
And the brain’s incredible ability to change its perception of pain in the body.
P. Brendon Lundberg, a previous chronic pain suffer, co-founded Radiant Pain Relief Centres, along with David Farley, MD, a Harvard-MIT trained physician, with a vision to build the safest, most consistently effective and appealing solution to the epidemic of chronic pain.
Combining a mission to change the way chronic pain is understood treated with deep experience in healthcare management, marketing, business development and sales, Brendon and Dr. David Farley opened Radiant Pain Relief Centres in Portland, Oregon, USA, in February 2014. Following the success of the first center, they are laying out a plan for expansion to open new centers in new markets nationally and internationally.
Their story and vision for the future of pain management can be understood by reading their book, Radiant Relief – A Case For A Better Solution To Chronic Pain.
Previous to founding Radiant, Brendon played key operational and business development roles for two Portland-Area Portland Business Journal and Inc. Magazine Growth Award winning companies, and was the Director of Sales and Marketing for another Portland-based medical device start-up. Brendon holds a BS in business marketing and an MBA.
What is the latest scientific understanding of pain and why more doctors or therapies aren’t utilizing this recent science
Neuroplasticity and the brain’s potential to learn and change
How Radiant’s Scrambler Therapy works
Does changing the brain’s perception of pain create more risk?
Brendon also gives some incredible insight on cultivating happiness, improving productivity, and his entrepreneurial journey
Connect with Brendon on Instagram
Brendon Burchard high performance academy
If you’re working out at home this summer or traveling, click here to get 21 days FREE of Les Mills On Demand.
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
You can listen and subscribe to the podcast on iTunes, Stitcher, and Google Play.
The post 034: Understanding Pain with P. Brendon Lundberg appeared first on The Fitnessista.
1. Long jumps
2. Traveling reptile push ups
3. Walking lunges
4. Burpees
5. Jump lunges
6. Lying windshield wipers
Bonus: 30 Superman raises
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Leave your reps in the comments below.
Did you do this workout?Tweet It!
The post Outdoor 16-Minute HIIT Workout appeared first on 12 Minute Athlete.
Workout equipment: Jump rope Workout type: 12 Minute Timer setting: 18 x :10 x :30 1. High knees w/ jump rope ...
