Monday, September 30, 2019

How to Partner Up for Workout Success

How to partner up for workout success

One of the things best things about HIIT workouts is that you don’t need much (if any!) equipment or space to do them.

In fact, HIIT workouts can be done outside, in a small apartment, a hotel room…pretty much anywhere you can fit your body!

And while bodyweight-centered HIIT workouts are one of the most efficient ways of getting a workout done fast, we all know that plateaus happen and sometimes we just want to shake up the regular routine.

A great way to do that is looking to a friend, family member, or partner to join in on your workout!

Why You Should Grab a Partner for Your Next Workout

There are so many great benefits to partner workouts.

When you collaborate with another person, it’s easier to be motivated to get out there and MOVE. That’s because you’re not just getting up for your own accord – you have an accountability partner to keep you on track.

There are also loads of exercises that are fun, dynamic, and CHALLENGING that require a partner. Medicine ball throws, plank ball passes, and medicine ball sit ups are tough as they are…but when you combine those moves with a partner dynamic, you can add a second, complementary exercise that really kicks up your workout!

Here’s an example of a partner workout you can try:

Workout type: Challenge
Equipment needed: Medicine ball

Complete three rounds, resting as little as possible in between reps and sets.

  • 10 squat throws each back and forth
  • 10 ball transfer push ups each
  • 5 forward lunge w/ chest pass / leg
  • 5 medicine ball slams into plank
  • 5 squats w/ rotational toss / side
  • 10 plank rolls back and forth
  • 10 sit up + throws

Opt for a Fun Activity Instead

Sometimes a partner workout doesn’t need to be a true “workout” after all.

Teaming up with a partner to find a nice hike, take surfing lessons, or even go to a fun boxing/gymnastics/martial arts class is an awesome way to mix up your workouts.

Get out of your comfort zone, challenge your body, and learn something new while having a support system through the process!

Is Working Out With a Partner Better?

Do you need to include a partner in your workout plan to get healthy and fit?

Of course not. You ultimately are at the helm of your fitness success.

But having a partner to keep you in a beginner’s mindset, to keep you motivated, and to keep you pushing your body is a great way to start building health and fitness into your lifestyle.

Many people also just find it more fun to have a friend come along and the extra accountability can help you stay more consistent with your training overall.

Shameless plug: That’s one of the reasons I love the 12 Minute Athlete Facebook group.

Even if the 12 Minute Athlete participants are all over the globe, connecting over fitness is such a great way to stay motivated and excited about working out! I love when I see members of the group ask and answer questions, post their workout successes, and support one another through the highs and lows of working out.

We’re all here because we value being healthy and fit – so why go through the process alone, when you have a whole community of people who understand what you’re going through and can cheer you on?

Join the Facebook group here!

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Partner Up on Manual Resistance DB Flyes

The limitation of many dumbbell (DB) isolation exercises is the fact that the resistance profile of the exercises does not match up to the muscle’s strength curve.

The limitation of many dumbbell (DB) isolation exercises is the fact that the resistance profile of the exercises does not match up to the muscle’s strength curve. This is especially the case in flye patterns.

 

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Partner Up on Manual Resistance DB Flyes

The limitation of many dumbbell (DB) isolation exercises is the fact that the resistance profile of the exercises does not match up to the muscle’s strength curve.

The limitation of many dumbbell (DB) isolation exercises is the fact that the resistance profile of the exercises does not match up to the muscle’s strength curve. This is especially the case in flye patterns.

 

read more



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Heart Pumping Kettlebell HIIT Workout


Workout equipment: Kettlebell

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Kettlebell swings
2. Shoulder touch push ups
3. Kettlebell front squats
4. Plank pike jumps
5. Lunge w/ rotational twist
6. Lying leg raises

Bonus: 20 Single leg deadlifts / side

——————————————————

Leave your reps in the comments below.

My reps for today’s workout:

Kettlebell swings 18, 17, 17
Shoulder touch push ups 15, 14, 14
Kettlebell front squats 18, 17, 16
Pike jumps 31, 32, 32
Lunge w/ rotational twist 14, 14, 14
Lying leg raises 16, 15, 15

Did you do this workout?



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Sunday, September 29, 2019

5 Ways That CrossFit May Never Get Fixed

It's been over ten years since CrossFit shook up the fitness industry. Veterans of the affiliate business recently gathered to look to the future, celebrate the past, and party.

Image courtesy of Bev Childress of Fort Worth, Texas

 

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5 Ways That CrossFit May Never Get Fixed

It's been over ten years since CrossFit shook up the fitness industry. Veterans of the affiliate business recently gathered to look to the future, celebrate the past, and party.

Image courtesy of Bev Childress of Fort Worth, Texas

 

read more



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Saturday, September 28, 2019

The Pros and Cons of Intuitive Eating and Body Composition

The primary reason for dieting is to decrease body fat levels so it is important to find out what works for you.

Many who begin a diet do so with the desire to improve their body composition. Unfortunately, the available data on dietary success is rather daunting, and with failure rates estimated from roughly 85-95% it’s apparent that common dietary interventions are incomplete.1

 

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Friday, September 27, 2019

The Pros and Cons of Intuitive Eating and Body Composition

The primary reason for dieting is to decrease body fat levels so it is important to find out what works for you.

Many who begin a diet do so with the desire to improve their body composition. Unfortunately, the available data on dietary success is rather daunting, and with failure rates estimated from roughly 85-95% it’s apparent that common dietary interventions are incomplete.1

 

read more



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Is the GHD Still Useful?

Here are five exercises to fire up that glute-hamstring combo.

There was a time GHDs (glute-ham developers) were used in 10,000 CrossFit gyms around the world—predominantly for GHD sit-ups, a movement that demands that you go into massive spinal extension before propelling yourself back up with your glutes and hamstrings.

 

read more



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The Benefits of Side Lying Dumbbell Reverse Flyes

More stimulus equals more gains.

If I surveyed 100 meatheads and asked them, “what is the best exercise for the rear delts?” 99 of them would answer “reverse flyes.”

 

The seated reverse flye is the most common exercise used to target the rear delts. It makes sense because the reverse flye motion does a good job of isolating the rear delts—the exercise isn’t optimal, though.

 

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Include Rotational Movements In Your Training

Strengthen your muscles and joints to handle rotational movements to benefit you in sports and in life.

Life isn’t linear. Nor is it perfectly controlled—neither are sports.

 

In both life and sport, we rotate, we reach, we turn, and we spin. Yet in the gym, we often focus entirely on moving linearly and in a controlled manner.

 

And then we wonder why we get injured spontaneously reaching for something in the back seat of the car.

 

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Arousal Management: The Science Behind Getting Mad at the Bar

Getting mad at the bar isn't just for the bros in the gym. It has an actual purpose related to your "arousal level."

We have all heard our training partners tell us to "get mad at the bar" when egging us on to make ever-bigger lifts. It works. Indeed, in order to get the most out of ourselves physically, we must get our state of arousal to an ideal level. But what is that ideal level? How does our arousal level affect our performance? Well, in the grand tradition of my old economics professors, I will try to explain this graphically.

 

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10 Tips to Restarting Fitness After Childbirth

The most important thing is to wait until your body is healed.

No two women are alike, from their bodies to their deliveries to their recovery and subsequently the healing process. And while each person may differ, when woman feels ready to start exercising again after childbirth, the main rules will remain the same.

 

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Why Are You Chasing PRs and Personal Bests?

If you are not creating an environment for growth, you are creating one for injury.

Welcome to Ego Lifting 101 this is your bro coach speaking. Social media never fails to astound us with the tomfoolery that demonstrates the fitness community's finest lifters. Instagram is riddled with trips to snap city on a deadlift or a demo of a knee-jerking quarter squat or a bicep curl that looks more like a cardio session on an elliptical.

 

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Master Your Weaknesses Challenge Workout


Workout equipment: Pull up bar, Jump rope

Workout type: Challenge

Timer setting: Stopwatch

Complete 3 rounds, resting as little in between reps and sets as possible.

5 Burpee pull ups
10 Squat step overs
50 Double unders OR 100 Single unders
8 Push up up/downs
100 High knees w/ jump rope
10 Single leg jump ups / leg
10 Hanging leg raises

Bonus: 3x max Chin ups

——————————————————

Leave your time in the comments below.

My time for today’s workout: 13:51

Did you do this workout?

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Friday Faves

Hi friends! Happy Friday! Hope you’re having a lovely morning. It feels like fall here in Tucson and I am here.for.it. The mornings have a hint of coolness to them and it’s perfect weather for hiking and playing outside. I’m looking forward to a walk with P and the puppers this morning. This weekend is the Greek festival in Tucson (OPA!) and we’re heading to Phoenix to check out the new Great Wolf Lodge. I think the girls are going to love it! I’d love to hear what you have going on.

Here are some faves from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re lovin’ in the comments. 

Adventures from lately:

The Pilot and I attended Roundup for a Cure last weekend, which is a fundraiser for the Cystic Fibrosis Foundation. We went with a large group of friends and also had the opportunity to connect with some inspiring CF families. It was really incredible to learn about the new treatments that are being offered and I keep praying that these incredible doctors and researchers are able to develop a cure. 

Roundup for a cure

The theme was Greatest Showman -esque (like turn-of-the-century carnival) with acrobats, aerial silks, carnival games, people walking around on stilts, and a Tarot card reader. They also had a silent auction and the Pilot and I are notorious for having a couple glasses of wine and going bid crazy. We walked away with 6 prizes lol. It was a great date night, especially since the Pilot was only in town for a couple of days. 

Roundup

A voice lesson! You guys. I was blown away by all of your kind, supportive, and inspiring comments about my choir roadkill post. It was so awesome to read your thoughts and similar experiences. I always feel a bit nervous when I put myself *out there* here on the blog, but you always make me feel thankful I did it. Since I’m trying out for the choir again in a few months, I booked a voice lesson with a local coach. We did tons of warm-ups and scale work, then I got to sing some fun songs, which was a nice break after drilling my Italian aria back into my head along with the classical excepts. I sang Shallow, On My Own (cliché but I’ll always love it) and some old showtunes. It was an hour out of my day that I didn’t need to spend since I had two deadlines due the following day, but it was SO worth it. 

Read, watch, listen:

This Is Us. I’ve been impatiently waiting for This Is Us to return all summer. The first episode back didn’t disappoint. No spoilers or anything, but it reminded me of the pilot episode. I was sobbing with chills all over my body, so amazed by how it all came together. It was so good I might have to rewatch it this weekend. 

Definitely check out this week’s podcast episode about plastic surgery! This was one of my highest-downloaded episodes yet, and it’s a fun one. 

12 book suggestions.

What we can do about climate change.

Fitness:

Don’t forget to sign up for the 7-day reset! The fun starts on Monday and I’ll have all of the info emailed over tonight. You’ll also get daily emails from me, plus access to our closed Facebook group. It’s free and the perfect way to rest healthy habits as we head into the holiday season! Just enter your email info here.

Fitnessista com

Easy ways to calm pre-race nerves

What to eat before and after a long run.

Good eats:

The fam came over for dinner on Wednesday night and we basically had a mini Thanksgiving. Madre brought turkey, ham with pineapple, mashed potatoes, gravy, and bread. I made an enormous cheese board (as usual),

Giant cheese board

Skinnytaste turkey pumpkin chili (one of my fave fall recipes!),

and Kyle brought over the best green goddess salad from August Rhodes. Nani brought pumpkin pie.

Feast

It was an epic feast and the kiddos all ran around playing while the adults drank wine and chatted. The only thing missing was the Pilot, but it was a pretty great night. 

You need these brownies in your life

Easy pumpkin spice granola.

Still loving this chickpea scramble.

Chickpea scramble

Just for kicks:

The Pilot sent this to me and I cried a little laughing. 

Part0

Happy Friday! Thanks so much for stopping by the blog today. <3

xo

Gina

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Thursday, September 26, 2019

On Finding the Right Trainer

Let our trainers explain how to find the right trainer for you.

The post On Finding the Right Trainer appeared first on Under Armour.



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Welcome to My . . . Track

See why the track is where Jo started her health and wellness journey, and faced her fear of failure in the meantime.

The post Welcome to My . . . Track appeared first on Under Armour.



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On Post-Workout Pain

When your muscles are sore, they’re trying to tell you something. It’s about time you start listening to them.

The post On Post-Workout Pain appeared first on Under Armour.



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On Sweating Safely

Working out is great, but if you’re doing it wrong, your chances of injury skyrocket — and your chances of reaching your goals plummet. In order to see success in your fitness journey, it’s important to understand how to sweat safely (paying attention to physical signs, for example) and what could be holding you back (See: going too hard for too long).

The post On Sweating Safely appeared first on Under Armour.



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Motivation with Claire Fountain

Claire Fountain, the founder of Trill Yoga, believes the real gifts come when you make the commitment to keep going and keep showing up.

The post Motivation with Claire Fountain appeared first on Under Armour.



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Paul Threw Out Excuses and Overcame a Lifetime of Health Problems

After a childhood filled with indulgent food and a lack of exercise, Paul accepted the fact that he was meant to be overweight. That is, until the death of his grandmother changed his mentality.

The post Paul Threw Out Excuses and Overcame a Lifetime of Health Problems appeared first on Under Armour.



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Is the GHD Still Useful?

Here are five exercises to fire up that glute-hamstring combo.

There was a time GHDs (glute-ham developers) were used in 10,000 CrossFit gyms around the world—predominantly for GHD sit-ups, a movement that demands that you go into massive spinal extension before propelling yourself back up with your glutes and hamstrings.

 

read more



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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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