Sunday, June 30, 2019

How to Put Your Body to Use for a Good Cause

People need more physical movement, more time in nature, and more connection.

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.

 

read more



from Breaking Muscle https://ift.tt/31Z3Z58
via IFTTT

How to Put Your Body to Use for a Good Cause

People need more physical movement, more time in nature, and more connection.

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.

 

read more



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

Total Body Barre Workout (and video)

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.

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.

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: KatieMeredithRenée

Studio: Animas Tucson

More Summer Shape Up workouts:

Total body circuit (and video)

Upper body blast (and video)

Cardio Hills workout

The post Total Body Barre Workout (and video) appeared first on The Fitnessista.



from The Fitnessista https://ift.tt/326jUij
via IFTTT

Friday, June 28, 2019

The Future of Video Replay for Weightlifting

In the IWF rules, four cameras are used, one near each referee and another behind the platform.

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.

 

read more



from Breaking Muscle https://ift.tt/3225PSU
via IFTTT

Do You Know What Your Core Really Is and What it Does?

These movement screens will allow you to assess your core stability and conduct core strength tests. See if you know how to use and move your core.

core strength, core tension, abdominal training, core training, abs

 

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.

 

read more



from Breaking Muscle https://ift.tt/2rBZhM6
via IFTTT

The Future of Video Replay for Weightlifting

In the IWF rules, four cameras are used, one near each referee and another behind the platform.

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.

 

read more



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

Do You Know What Your Core Really Is and What it Does?

These movement screens will allow you to assess your core stability and conduct core strength tests. See if you know how to use and move your core.

core strength, core tension, abdominal training, core training, abs

 

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.

 

read more



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

225 Rep Fierce Challenge Workout


Workout equipment:

Workout type: Challenge

Timer setting: Stopwatch

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
——————————————————

Leave your reps/time/number of rounds in the comments below.

My reps for today’s workout: 15:21

Did you do this workout?

The post 225 Rep Fierce Challenge Workout appeared first on 12 Minute Athlete.



from 12 Minute Athlete https://ift.tt/2KL9uPA
via IFTTT

Friday Faves

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.

Yay hes home

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. 

Ceviche

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.

Botanical

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.

Summer Shape Up Logo V1

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. 

Fashion + beauty:

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+.

Trunk club delivery(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! 

65267844 10219293104935427 4241505948281077760 n

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.

Fitness:

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.

Red white and booty1

Good eats:

Ren coffee

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.

Read, watch, listen:

Essential oils to avoid before sun exposure.

What are your top three favorite movies of all time?

The best way to chill wine.

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 RAICESTogether 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.



from The Fitnessista https://ift.tt/320CZC8
via IFTTT

Thursday, June 27, 2019

Lower Body Workout

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.

Squat

Here’s what the workout looks like:

Lower body workout

Form cues and tips:

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)

Upper body blast (and video)

Cardio Hills workout

The post Lower Body Workout appeared first on The Fitnessista.



from The Fitnessista https://ift.tt/2X7CEKq
via IFTTT

What Is Functional Training?

Many buzzwords seem to fly around the fitness industry, and "functional" seems to be the most common one.

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.

 

read more



from Breaking Muscle https://ift.tt/2X7fT9x
via IFTTT

What Is Functional Training?

Many buzzwords seem to fly around the fitness industry, and "functional" seems to be the most common one.

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.

 

read more



from Breaking Muscle https://ift.tt/2X8gDem
via IFTTT

The Bathroom Break Kettlebell Strength Plan

Following this daily plan, you can make tremendous strength and fitness gains while hardly investing any extra time.

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.

 

read more



from Breaking Muscle https://ift.tt/2YepdK9
via IFTTT

Double Compound Movements

Double compound movements can be combined to create a fast and extremely powerful training effect.

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.

 

read more



from Breaking Muscle https://ift.tt/31VC6uC
via IFTTT

The Bathroom Break Kettlebell Strength Plan

Following this daily plan, you can make tremendous strength and fitness gains while hardly investing any extra time.

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.

 

read more



from Breaking Muscle https://ift.tt/2X0Xlrj
via IFTTT

Double Compound Movements

Double compound movements can be combined to create a fast and extremely powerful training effect.

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.

 

read more



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

Wednesday, June 26, 2019

Motivation with Dan Churchill

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.



from Under Armour https://ift.tt/2xgwmNX
via IFTTT

More Than Just Flavor

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.



from Under Armour https://ift.tt/2CCa8uI
via IFTTT

Color Always Wins

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.



from Under Armour https://ift.tt/2pJDOh1
via IFTTT

Change the World Using Food

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.



from Under Armour https://ift.tt/2OMT6j4
via IFTTT

Protein-Packed Pancakes

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.



from Under Armour https://ift.tt/2xfQtfe
via IFTTT

High-Protein Chicken Salad

Simple, versatile and ready in 10 minutes, this is lunch made easy.

The post High-Protein Chicken Salad appeared first on Under Armour.



from Under Armour https://ift.tt/2RAadUl
via IFTTT

Chocolate Milkshake

updated post, orig pub: 4/26/09 This recipe is for a straight up, dessert-tasting, vegan Chocolate Milkshake. But I promise, this tall, frosty, creamy concoction is absolutely good for you.....Read more »

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


from Healthy. Happy. Life. https://ift.tt/2IR6oax
via IFTTT

034: Understanding Pain with P. Brendon Lundberg

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.

034 understanding pain with p brendon lundberg

Here’s a little bit about Brendon:

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.  

Some of the things we discuss in this episode:

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 

Resources from this episode:

Radiant Relief

The Radiant Relief book

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 iTunesStitcher, and Google Play.

The post 034: Understanding Pain with P. Brendon Lundberg appeared first on The Fitnessista.



from The Fitnessista https://ift.tt/2ZSrXgB
via IFTTT

Outdoor 16-Minute HIIT Workout


Workout equipment:

Workout type: 16 minute

Timer setting: 24 x :10 x :30

1. Long jumps
2. Traveling reptile push ups
3. Walking lunges
4. Burpees
5. Jump lunges
6. Lying windshield wipers

Bonus: 30 Superman raises

——————————————————

Leave your reps in the comments below.

Did you do this workout?

The post Outdoor 16-Minute HIIT Workout appeared first on 12 Minute Athlete.



from 12 Minute Athlete https://ift.tt/2J5U8lx
via IFTTT

Tuesday, June 25, 2019

Upper Body Blast (at-home workout and video)

This is an upper body workout you can do anywhere with a pair of dumbbells. This is a great way to challenge your entire upper body, increase strength, endurance, and build lean muscle.

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 upper body workout, or add it into your routine on arms day.

Upper body blast

(Wearing Carbon38 tank, Athleta shorts, APL sneakers)

Here’s a full follow-along video:

 

Since I ended up winging it in the video – as I usually do – the reps aren’t completely fixed. We do a mix of more traditional strength in addition  to endurance work with small movements and holds. The pinnable image below is a different workout than the video; you’re getting two for one in this one! Either follow the video along with us, or do your own thing using the guide below.

This is an upper body workout you can do anywhere with a pair of dumbbells. This is a great way to challenge your entire upper body, increase strength, endurance, and build lean muscle. fitnessista.com

Video: Grant Hunker

Workout buddies: KatieMeredithRenée

Studio: Animas Tucson

Please leave a comment below when you complete this workout!
xo

Gina 

The post Upper Body Blast (at-home workout and video) appeared first on The Fitnessista.



from The Fitnessista https://ift.tt/2Nea5uY
via IFTTT

Weekend vibes

Hi friends! How’s the morning going? I’m loving all of the Summer Shape Up enthusiasm! Don’t forget to check out the full schedule here – I’m adding the links to workouts and meal plans in that post as we go along.

This weekend was the quintessential summer weekend: swim every day, movies with friends, and catching up on life. I also had a babysitter for a few hours Saturday afternoon so I could put the finishing touches on the Summer Shape Up workouts. It took me a bit of time to finally complete the calendar and 6 new workouts/graphics. 

Liv burned her finger at the cooking camp last week, so I let her ditch camp on Friday. We got our nails done,

Fresh nails

ate breakfast at the new Prep & Pastry (YAY), and then picked up P. We headed straight to the pool to meet friends, enjoy lunch under a giant umbrella, and the moms sipped on margaritas. It was perfection.

Margsss

The evening was a blast because we babysat our niece, Everly. The girls had so much fun together: eating popsicles, playing outside, chasing bubbles, playing dolls, making brownies, and having a dance party. I was watching them play so cute together and thought to myself, “I’ve been waiting my whole life for this.”

With ej

Saturday was a stop at Amy’s Donuts. If you live in Tucson (or kinda close to Tucson), you need this in your life. Literally the best donuts we’ve ever had and they have an insane array of flavors.

Amys donuts

After donuts, I headed to the gym and worked in the lounge for a couple of hours. As soon as I got home, we headed (surprise) back to the pool. I ate the same salad two days in a row and it was everything. 

Best salad

(It’s greens, grilled chicken, candied pecans, mandarin oranges, berries, blue cheese, and a poppyseed vinaigrette. SO good.) We went back to our friends’ house so the kiddos could play, and Kathryn and I sat on the patio chatting and drinking sangria. Not a bad way to spend the evening. 😉

Sunday morning, I hopped on the Peloton bike while the crew was still waking up, and then we went to see Toy Story 4.

Toy story4

You can almost see my giant bowl of jalapeño popcorn in the pic. 

I heard mixed reviews about it, but we all LOVED it. It was definitely a little different than the previous movies, but still heartwarming, witty, suspenseful, and hilarious. Some of the dolls were a bit creepy, but the girls weren’t too spooked by it. 

We stopped at Trader Joe’s for a grocery haul, made dinner here at home, swam again (the girls are little fish!), and the stopped by Uncle E’s house to see the cousins before calling it a night.

 Yesterday, we were back in the swing of things: dance, swim class, gymnastics, and after they were in bed, watching The Bachelorette. I’m still trying to finish last week’s episode – no spoilers, k?! – but I CAN’T STAND LUKE P. Like go away already.

I hope you’re having a great day and I’ll see ya later tonight (!) with the next Summer Shape Up workout and video.

xoxo

Gina

The post Weekend vibes appeared first on The Fitnessista.



from The Fitnessista http://bit.ly/31VOrio
via IFTTT

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 ...

Popular Posts