“Why are we squatting to a box? Nobody cares how good my 1RM box squat is!”
That was a legitimate complaint fielded from a client who has been at my gym for seven years.
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Saturday, August 31, 2019
Friday, August 30, 2019
5 'Old School' Veggie Burgers for Labor Day Weekend
Alright, I'm absolutely giddy that vegan 'meat' has gone viral. I'm super excited that you can find vegan Whoppers and plant-based taco filling and even vegan KFC! I feel like vegan has taken some huge leaps and bounds into mainstream lately, and a big part of that is courtesy of fake meat products like the Beyond Burger and Impossible Burger. Hooray! If you love 'em, I'm happy for you. But I'll be totally honest, they just are not my thing. Maybe it's because I've just never been a beef fan, and maybe they just taste too real for me. But when it comes to burgers, I definitely prefer something vintage. Give me mashed beans, rice, mushrooms, all those things in a slightly mushy, hand-packed patty. And with that, here are my 5 'Old School'...
This is a summary, images and full post available on HHL website!
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This is a summary, images and full post available on HHL website!
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For Best Results Train the Mind, Body, and Emotion
Have you ever been driving down the interstate when it occurred to you that a sharp turn of the steering wheel in either direction would send you and your cargo flipping to an early grave? Not a pleasant thought, but it is surprisingly common. We all have these moments of recognition where we are reminded and possibly frightened by the immense power we hold. Perhaps you’ve had similar thoughts when holding a newborn or a ladder for a friend.
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174 Rep Kettlebell Challenge Workout
Workout equipment: Kettlebell, Pull up bar
Workout type: Challenge
Timer setting: Stopwatch
Complete 3 rounds, resting as little between reps and sets as possible.
15 Kettlebell front squats
5 Pull ups
8 Single leg deadlifts
5 Candlestick leg lifts / leg
10 Push ups
2 Turkish get ups
Bonus: 30 Hanging leg raises
——————————————————
Leave your time in the comments below.
My time for today’s workout: 13:41
Did you do this workout?Tweet It!
The post 174 Rep Kettlebell Challenge Workout appeared first on 12 Minute Athlete.
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Friday Faves
Hellooooo. Happy Friday to ya! What’s going on this weekend? Today is my dad’s bday, so we’re looking forward to celebrating with the fam tonight. We’re going to catch a Phoenix staycation with friends and possibly see a movie later this weekend. I feel like the week is a frantic rush and the weekends always feel like a nice treat to slow down a tiny bit. I’d love to hear what you have going on!
It’s time for the weekly Friday Faves party! This is where I share some of my favorite reads, eats, wears, and finds from the week. I always love to hear what you’re enjoying, too, so please shout out a fave in the comments section below.
(Pic from a brunch date with the Pilot. It was my first time trying the chickpea scramble at Prep & Pastry, and it was amaaaazing.)
Good eats:
– I picked up this pretty new juicer on Facebook marketplace. We gave our old Jack LaLanne juicer to my brother when we moved to Tucson – it was a hand-me-down from Heather that lasted about 9 years! – and since then, I’ve been purchasing cold-pressed bottled juices or fresh ones from Whole Foods. I’m starting to get back into juicing, especially with the ol’ GB situation, so I scoured marketplace and got this one new, in the box, for less than half of the cost to order one online. Winner, winner.
The biggest fans of the juicer? The girls! They are absolutely obsessed with it. When I brought it inside after picking it up, they immediately rummaged through the produce drawers, choosing fruits and veggies for their respective juices. They had an apple, orange, carrot, and cucumber mix and lost their little minds. So now of course, after school, they request fresh juice. 
Fashion + beauty:
Sephora sale goodies! These are the things I ordered during the recent Sephora sale: this tinted BB cream (it’s very matte so i mix it with the Dew skin, which tends to be kind of shiny), my fave eyeliner and mascara, and these tanning drops. The reviews were excellent and they’re vegan, cruelty-free, and made with clean ingredients, so I’m excited to see how they work. You mix 4-12 drops with your lotion for each body part and just make sure to wash your hands well afterwards. I just used them for the first time last night and will report back!
Check out these fantastic Labor Day sales:
Anthopologie extra 50% off sale items and 20% off furniture and decor.
J. Crew 40% off with code SUNSET. Love this clip set, this pleated mini skirt, this bomber, and this cardigan.
Banana Republic 40% off (no code needed). Some of my faves: this zebra sweater, this jumpsuit, this shirt dress, this leopard midi dress.
Old Navy 40% off everything. Checking out athletic clothes for the girls for gymnastics and dance!
Express 50% off summer essentials. This jumpsuit is gorgeous!
Target up to 25% off patio sale and clearance.
West Elm tiered discounts with code SAVEMORE. (This is where I got this cute little table for the living room!)
Read, watch, listen:
What’s lost when we rush kids through childhood.
Check out this week’s podcast interview with Kelly Phu here.
Going to try this the next time I can’t go back to sleep in the middle of the night.
Fitness:
Work out with me!! This fun one-song workout is only 3 minutes long.
Sign up for my friend Jess’ Pilates Camp here!
Happy Friday, friends!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
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Thursday, August 29, 2019
Specificity Versus Transference In Powerlifting
Specificity is a core principle in sport science. It’s the degree of association between training and performance outcomes.1 If you’re a powerlifter this means that the training you do should be focused at getting you better at squatting, benching, and deadlifting. But this is where the disconnect occurs with coaches; between the principle and its application.
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Specificity Versus Transference In Powerlifting
Specificity is a core principle in sport science. It’s the degree of association between training and performance outcomes.1 If you’re a powerlifter this means that the training you do should be focused at getting you better at squatting, benching, and deadlifting. But this is where the disconnect occurs with coaches; between the principle and its application.
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One-song workout: “Dancing’s Not a Crime” (Back and Biceps)
This is a one-song back and biceps workout to Panic! At the Disco’s “Dancing’s Not a Crime.” Get a great workout at home in 3 minutes. All you need is a pair of dumbbells, anywhere from 8-15 lbs. (I used 10-lbs weights in the video.) For even more fun, combine this workout with the legs one-song workout I posted last week.
Hey hey! Hope you’re having a wonderful week! We had an awesome family dinner last night, and I’ve been getting things ready for a yoga interview I have next week. I’ve been out of my yoga teaching game for quite a bit, but it’s always good to step outside of my comfort zone and really focus on crafting an awesome class and playlist.
For today, I have another one-song workout for you! I got some great feedback on last week’s, so if you guys enjoy these, I’ll keep posting them. Of course, I’ll switch it up with some other video workouts, too, but I’ve had a lot of fun putting these together. I created a YouTube playlist for these workouts so you can grab a couple of dumbbells and eventually customize your workout while listening to some great music.
Please let me know what you think of this one!
One-song workout: “Dancing’s Not a Crime” (Back and Biceps)
Here’s what the workout looks like:
And here’s the follow-along video:
(As always, talk with a doctor before making any fitness changes. Honor your body and modify as needed.)
Please let me know if you give this a try and if you have any song requests!
Subscribe to my YouTube channel here. <— a good spot for all of my video workouts in one spot!
xoxo
Gina
Wearing this black tank, these leggings, APL sneaks, and lululemon hat
The post One-song workout: “Dancing’s Not a Crime” (Back and Biceps) appeared first on The Fitnessista.
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Wednesday, August 28, 2019
Lunges Are Harder and Better Than You Think
Though we seem to like to make fitness complicated, it doesn’t have to be.
If you squat, push, pull, hinge, and carry consistently you’ll probably get pretty fit. But don't forget to lunge!
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Lunges Are Harder and Better Than You Think
Though we seem to like to make fitness complicated, it doesn’t have to be.
If you squat, push, pull, hinge, and carry consistently you’ll probably get pretty fit. But don't forget to lunge!
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Bodyweight Plyos AMRAP Workout
Workout equipment: Box
Workout type: AMRAP
Timer setting: Countdown
Complete as many rounds as possible in 12 minutes:
20 Box jumps
10 Candlestick jump ups
8 Seven push up walks
10 Single leg jump ups / leg
10 Burpee step overs
8 Split leg v up combo
Bonus: 15 Bridge push ups
——————————————————
Leave your number of rounds in the comments below.
My rounds for today’s workout: 4 + 15 box jumps
Did you do this workout?Tweet It!
The post Bodyweight Plyos AMRAP Workout appeared first on 12 Minute Athlete.
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Tuesday, August 27, 2019
039: Nutrition, healthy Coscto staples, and workout fuel with Kelly Phu
Hi friends! I’m so excited for today’s podcast episode because I have my friend Kelly Phu (her new website is here!) on the show.
We’re chatting all about:
– Her nutrition philosophy
– Meals and strategies she recommends for her clients
– Thoughts on counting macros
– Tips for pre-workout and post-workout nutrition
– Healthy staples from Costco
– An “ideal” day of eats
and so.much.more
Here’s a little bit about Kelly:
Kelly Phu is a Nutrition Coach, Personal Trainer, and creator of Phudie, an online and in-person nutrition coaching service based out of Tucson, AZ. On her own personal journey of health, Kelly discovered the power of food and now wants to empower people to do the same. Outside of nutrition Kelly enjoys hiking, spending time with her hubby and Shiba, and posting all the Costco finds.
Resources from this episode:
Click here to get 21 days of Les Mills On Demand for FREEEEE. This is my #1 online resource for challenging, safe, effective workouts. They have a huge selection of options, so click here to check it out.
Episode with Ali Damron about seed cycling
Connect with Kelly (and book a free phone call) through her website, and check out her Instagram here.
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 039: Nutrition, healthy Coscto staples, and workout fuel with Kelly Phu appeared first on The Fitnessista.
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The Six Pack of Knowledge: Thought Leaders in Hypertrophy
A whole day, from start to finish
Hi friends! Hope you’re having a lovely morning. I’m looking forward to catching a barre class today, picking up a juicer from Facebook Marketplace (it’s the little things), and catching up on work stuff. I’d love to hear what you have going on!
For today’s post, I have an entire day from start to finish. It’s fun to write these every now and again and look at how much the chaos has evolved. (Like this one when P was a baby and Liv was a preschooler!) This was a pretty *normal* day for us right now, with a couple of exceptions: the Pilot was gone (I basically never have a clue if he’ll be around or not. Airline life is a new world, I tell ya) and the girls didn’t have any after-school activities. We’re running around doing dance classes, dance team (!), swim, and gymnastics, so this was a rare treasure when we could just chill at home after school.
Here’s a peek into the day:
6:45am: I wake to the sound of my alarm. This is a MAGICAL thing because usually I’m already awake, from either Liv, Caro, or P (or a mixture of all of the above) waking me up at some point and my inability to go back to sleep. All three stayed asleep in their respective beds, all night, and this is worth a celebration. I squint and look at my phone with one eye open, checking emails, scrolling through Instagram, and within a couple of minutes, Livi walks in. We chat in bed and she tells me about her dreams, and we head downstairs for breakfast. On the way downstairs, I try to wake P, who is still crashed with her arms wide open. She’s usually the early bird -awake by 6 most days – so this is very surprising.
6:55: Livi gets dressed and ready for school while I start their favorite banana-egg-oat pancakes, drink a morning detox drink, and put their lunches and snacks into their lunch boxes. I fill up water bottles, grab their vitamins (they take a kids’ multi, a probiotic, and vitamin D each day), and go back upstairs to try to wake P again. This time I’m successful, and she groggily carries her stuffed sloth downstairs to start the day.
7:20: Both kids are happily eating pancakes, so I rush upstairs to throw on a lululemon outfit + some moisturizer and brush my teeth. I make my favorite collagen coffee
(I use decaf organic coffee from Whole Foods, add a little monk fruit, and then heat up almond milk separately in the microwave. I add two tablespoons of collagen to the hot almond milk, and use my milk frother to froth it up. I pour the almond milk and collagen mixture on top of the coffee and take it with us in my beloved Yeti cup. It’s like a latte but with coffee instead of espresso with a protein boost from the collagen. It’s SO good!), do the girls’ hair while they brush their teeth, tie little shoelaces, slather sunscreen on them, and we’re out the door by 7:45.
9:10: I’m back home from both drop-offs and slam an applesauce pouch before hopping on the Peloton bike.
It’s my only chance for a quick workout, so I do a 30-minute Tabata ride and hit a new PR. This was a tough ride and I feel like I’m struggling to hit my previous PR the entire ride, but it feels awesome when I finally do it. I wash my face and get dressed quickly, and am on a conference call, drinking a smoothie by 10.
(1 cup almond milk, frozen cauliflower rice, 1/2 scoop Truvani chocolate protein powder, 2 tablespoons hemp protein, maca, 1 tablespoon chia seeds, cinnamon, blueberries, Nuttzo, and spinach. I’ve been using the Truvani protein lately and really love the ingredients, taste, and texture. It’s very sweet, so that’s why I only use half a scoop and mix it with the hemp protein.)
Supplements:
(DIM Detox -only for a couple of months – an adrenal booster, and B complex. Ali has been helping me with supplements and I love working with her.)
10:30 I’m off the conference call and get ready to head to a nearby gym for employee orientation. I’m finally going to start teaching classes more regularly, and I’m pretty excited about it! I’ve mostly been subbing classes since last summer. With the Pilot gone so often since he deployed and then catapulted straight into the airlines, it didn’t make sense for me to pay a babysitter more to watch the girls than I’d make teaching the class. So I subbed here and there, mostly barre, TRX, and spin, but I really miss having my own classes. I’m really looking forward to making my way back into the Tucson fitness community and have a couple of current options that include childcare.
11:30 I’m back home! I make the beds, clean up the kitchen and wipe down the counters, run the eufy, start a load of wash, and drink a green juice.
I write a post for WebMD, the meat for this post, schedule social shout-outs, and send a couple of invoices.
12:40: Lunch! I made this Instant Pot soup for dinner one night and saved the rest for easy lunches. It’s one of my favorite combos: chicken, zucchini, bell pepper, sweet potato, carrot, onion, garlic, ginger, turmeric, rosemary, salt, pepper, and chicken broth. (It’s my standard recipe but I added some ginger and turmeric for this batch because I’m trying to eat as many gallbladder superfoods as possible.) I have it with a salad of spinach, cucumber, shredded beet, a squeeze of orange juice, and a dollop of vegan spinach artichoke dip from our Sunbasket delivery.
(Not super pretty but was perfect!)
1:00 I get my nails done and pick up P! TBH I HATE sitting in the chair for 45 minutes because I get antsy, but it’s so nice to have my nails done and not worry about them for two weeks.
3:10 We’re back home from school pick-up and I make the girls a snack plate. They have one almost every day after school. It’s like a cheese board for kids: a mix of random snacky stuff for them to enjoy while they chill for a bit.
I take a little break to snuggle on the couch with them and watch some of the Les Mis 25th anniversary concert that was on PBS. Liv is surprisingly very into my G-rated version of the storyline, and after we watch Samantha Barks crush “On My Own,” I help Liv with her homework. Then both girls head outside to play for a bit.
My snack: an apple with some granola butter (obsessed with this stuff) and chocolate chips, plus a hibiscus hot tea
The next few hours are the usual whirlwind of cleaning and cooking: switching out dishes and laundry, packing lunches, making + eating dinner, and cleaning up the dinner aftermath.
Dinner is a Sunbasket meal. We have two each week and I look forward to them because I feel like dinner only takes 15 minutes or so to prep on these nights. The girls are into shrimp, so thankfully this one is a huge hit.
The girls’ plates:
(I give them fresh fruit with pretty much every meal, so I sliced up some apples to go with it)
my bowl:
6:45: We take the dogs for a 20-minute walk around the neighborhood. P rides her scooter, Liv walks Caro, and I walk Bell. Now that the weather has cooled down a teeny bit, we can walk the dogs more often, and they’re loving it. We figured out on our walk that Bella is going to be 14 in December!! I can’t even believe it.
When we get home, it’s straight into the bedtime rituals: bath, books, brush teeth, story time, checking on Liv every 10 minutes until she’s crashed. In between checking on Liv, I hang out in the playroom and respond to IG DMs and emails.
9pm: Liv is asleep. I turn on Bachelor in Paradise, finish up this post, drink a golden latte, answer blog comments and any leftover emails, and crawl into bed.
11pm: Lights out and ready to do it all over again. 
Some previous similar posts:
When P was 8 months old and Liv was 4
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