Fitness Resolution: 7 Tips For Actually Keeping Yours

Experts share their tips for making sure that the fitness resolution you set this year is reasonable and achievable, so that you'll reach it (or surpass it).

6 Exercises That Burn Calories In Overdrive (And Are Not Burpees)

Don't like burpees? We've got you covered. Here are 6 exercises that burn calories in a big way in a short amount of time. Learn 'em, love 'em.

Following A Specific Fitness Program Is The Key To Losing Weight

Sometimes trying new things can set you back. Here's why following a set fitness program or routine is beneficial for weight loss.

Why We Reach Weight-Loss Plateaus And How To Break Them

After so much progress, hitting a wall can be discouraging. Here's how to finally break through that weight-loss plateau.

6 Mental Hacks To Maximize Your Workout

We love these easy mindfulness tricks. Incorporate them into your next workout to feel physically and mentally strong.

Mindfulness Workouts Are The New Way To Work Your Body And Brain

We all want a balanced body—and that doesn’t mean just strong muscles. It’s also about getting a calm, clear mental state through mindfulness workouts.

Top 10 Healthy Food Trends for 2017

I can't believe 2016 is almost over. It certainly was a big year. Food wise, we saw cauliflower everything, avocado toast start to pitter out (although it's still popular), doughnut shops take hold, and smoothie bowls everywhere. So what's coming up for 2017? I asked EatingWell's editors what healthy food trends they're seeing on the horizon for next year. Here's what we predict will be hot next year.

Why So Many Models, Like Gisele Bündchen, Are Obsessed With Boxing

There's a reason boxing has gotten so popular! Tons of models are into it, and experts say they're right to be—boxing is an incredible workout.

How To Squeeze In A Workout While The Relatives Are In Town

It’s The Busiest Time of The Year

The relatives are coming to town, presents are piling up under the tree, and your workout starts to get pushed back. It’s all too easy to put your own goals on hold during the holidays. Here are three tips for how to squeeze in a workout while the relatives are in town.

Get Out Before They Get Up

Whether or not you are a morning person, early morning workouts might be just what you need this holiday season. Before the sun comes up, before your family wakes up, head to the gym. You’ll be back home right as they’re waking up for the day! Starting your day off with a workout with ensure that you do it, as well as get your body going for the day. Plus, increasing your waking hours will help increase your daily calorie burn!

Make It a Family Affair

You’re family is only here for a limited amount of time and you want to spend time with them, right? So how do you get your workout in? Take them with you! Most gyms have a day use fee so they can workout right along with you! You can show them the ropes and introduce them to your favorite personal trainers. It will be a fun bonding activity while burning some extra calories.

Make It Short and Sweet

It’s not about how long you workout, it’s how hard you work. You don’t have to spend hours in the gym. You can get a great workout in 30 minutes as long as you are working hard and pushing yourself. By setting a time limit and working as hard as you can during that time, fitting in a workout will feel more realistic.

Have a Holly Jolly Workout

Getting a workout in while the relatives are in town doesn’t have to be an impossible dream. Get out to workout before they get up for the day, make it a family affair by bringing them with you, and make it a short and sweet workout. By following these three tips, it will be easier for you to stay active through the holidays.

 

Related Links

• Personal Training
• Strength and Conditioning
• Hybrid Training
• Blog

The post How To Squeeze In A Workout While The Relatives Are In Town appeared first on Access Change.

Original Article: from Access Change

Eat the Rainbow with This Healthy Hummus Recipe Made 4 Ways!

The only thing better than a big bowl of homemade creamy hummus is 4 big bowls of homemade creamy hummus in all the colors of the rainbow. That's right—vibrant, colorful hummus all naturally dyed by vegetables. We're always looking for new ways to eat more veg, and this may be our favorite yet! Roasted red peppers, beets, avocado and cilantro don't just add color, they also add tons of flavor and silkiness to this healthy snacking favorite!

This Mom Was Inspired By Her Daughter To Lose More Than 100 Pounds

Here's how she changed her life.

10-Minute Treadmill Exercises to Burn Fat Fast

Get in, get out with one of these 10 quick routines that deliver big results in a short amount of time.

How Soccer Star Sara Whalen Hess Turned Crisis Into Opportunity

U.S. soccer player Sara Whalen Hess blew out a knee and almost died from surgery complications. It stopped her playing career but opened up a new world.

9 Lower-Ab Exercises That Will Set Your Core On Fire

These nine lower-ab exercises are challenging but seriously effective (plus, they help prevent hip and lower-back pain).

Khloe Kardashian Workout: I Tried It With Gunnar Peterson

There's no workout like a Khloe Kardashian workout. I tried one with her trainer, Gunnar Peterson, and it left me more way more sore than I expected.

10 Dumbbell Exercises That Work Your Butt

Build a stronger lower body with these dumbbell exercises that target your glutes and legs. Can you feel the burn yet?

7 Beginner Kettlebell Exercises To Work Your Entire Body

After you try these beginner kettlebell exercises, you'll definitely be hooked on this all-star training tool. Here's how to do them.

How To Stay Off Of Your Trainer’s Naughty List

Naughty or Nice

The holidays are here. This is a busy time of year where it can be easy to let your fitness goals slip away. Don’t let this happen though! Here are three tips to staying off of your trainer’s naughty list and on track with your fitness goals this Holiday season.

Keep Coming to Sessions on a Regular Basis

We all know that time is limited during the holidays. You have family in town, you have gifts to buy, and it can be difficult to find time to workout. Make your training sessions a priority. You can sit down with your trainer and plan out your day to be able to fit in everything that you do. They can help you find one hour for a workout somewhere, even if it’s outside of your normal time. This is not the time to take a break. Do it for you.

Make Sure That Your Food Log is Complete and Accurate

Work parties, school parties, family parties… Oh My! That one piece of chocolate that you grabbed out of the bowl, is it in your log? What about the one slice of apple with caramel that you ate? It ALL still counts. If you eat it, it needs to go in your log. Two little Hershey’s Kisses are almost 50 calories. If you have an extra 50 calories a day, you will gain 5 pounds a year. It may not seem like much but it all adds up and needs to be in your log.

Discuss Any Issues With Your Trainer

Are there any issues that you foresee popping up? In the past, have you struggled with staying motivated during the holidays? These are all issues that you should discuss with your trainer. Honesty is key in the trainer/ trainee relationship. This is important because your trainer is there to help you. The only way that they can help you stay on track when it gets harder, is if you are communicating these struggles to them. Don’t worry about being judged or think that it’s too small of an issue and that you should be able to handle it on your own. Let your trainer help you.

Now You Know

To stay on track this holiday season, make sure to attend your regularly scheduled sessions, make sure that you keep logging your food, and that you are open and honest with your trainer. This is the key to success. Talk to a trainer today to learn how to get started. 

 

Related Links

• Personal Training
• Strength and Conditioning
• Hybrid Training
• Blog

The post How To Stay Off Of Your Trainer’s Naughty List appeared first on Access Change.

Original Article: from Access Change

This Medicine Ball Workout Will Challenge Your Butt And Abs Like Never Before

This challenging medicine ball workout will seriously burn out your glutes and abs while getting your heart rate up, too.

Gigi Hadid Hates Squats, Too—Here’s Her Trick To Make Herself Do Them

Gigi Hadid hates squats, but has a trick to make herself do them. Squats are amazing for your butt. Use this trick to get it done.

Give The Gift of Fitness

The Holidays are Here

Christmas is coming and all through the malls, are husbands and friends running into walls… from not knowing what that perfect gift is! Christmas shopping can be hard. Does your Dad really need a new tie? Does you wife really need another scarf? Step it up this holiday season by giving the gift of fitness.

The Gift that Keeps on Giving

It may not be shiny, but it will last. You are giving the gift of change. This means more than a one time ticket item. You are helping them change their life for the better. Think about it. An iphone dies, a car breaks, but a lifestyle of health and fitness will keep on going.

The Gift that is Needed

Buying Holiday gifts can be difficult. How many times do you think, “what do they really need”? Fitness is your answer! Not only are you giving them the gift of health and fitness now, but by making a change now, you are helping to secure a healthier future. A healthy lifestyle change can add years to your life. Health and fitness is something that EVERYONE truly needs no matter who you are.

The Gift that they are Too Scared to Buy Themselves

A lot of people want to exercise but are paralyzed by fear. They don’t know what to do or what to expect. They get in their own way, which stops them from moving forward. This holiday season, buy your loved ones the gift that they need but are too afraid to buy themselves.

Be The Hero

As you can see, the gift of fitness is the gift to give this holiday season. It keeps giving because a healthy lifestyle will do wonders for the recipient’s future. Fitness is needed to maintain a long and healthy life. It is also the gift that people may want but won’t buy themselves out of fear of what could happen if they do. Talk to a trainer today about how you can be the hero this holiday season and give the gift of fitness.

 

Related Links

• Personal Training
• Strength and Conditioning
• Hybrid Training
• Blog

The post Give The Gift of Fitness appeared first on Access Change.

Original Article: from Access Change

Running On The Beach: How To Do It Right

Here's the best way to ditch the street for the sand and embrace running on the beach. Ready to sweat?

Strength Training: The Workout You Need To Lose Weight

Strength training helps you burn calories both during and after your workout. Here's why it's the best exercise for weight loss.

3 Things You Should Know About Metabolism

How Much Do You Really Know?

Do you feel like you just can’t lose weight because you have a slow metabolism? Do you know someone who must have a fast metabolism because they never gain weight but eat all the time? I have some good news and some bad news. The bad news is that you are wrong. There’s no such thing as a fast or slow metabolism. The good news is that weight loss is something you can have control over! Here are 3 things that you should know about metabolism to help you lose weight.

1. Metabolism is a Chemical Process in The Body

The definition of metabolism according to NASM is, “All of the chemical reactions that occur in the body to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used, and disposed of by the body.” (NASM)

That’s right. All metabolism is is a fancy word to say that the body goes through a lot of changes and processes in order to keep itself running. It isn’t specific or even really directly related to weight loss. This is just a common misconception because the body uses energy, or calories, to function, and we know that if you are taking in more calories than your body is using, it gets stored as body fat for later use.

2. There’s No Such Thing As a Slow or Fast Metabolism

Nope, it’s a fallacy. You may think that you have a slow metabolism but you don’t. Everyone actually has the same metabolism speed give or take a percentage. This is good news because it means that there isn’t anything inherently wrong with you! Think of it this way. One pound of lean body mass is one pound of lean body mass and it burns the same amount of calories no matter who it is on. The thing is, different people have a different amount of lean body mass, so naturally, the person with more lean body mass will burn more calories.

3. Metabolism Doesn’t Control Your Ability to Burn Calories

The amount of calories that you burn every day depends on how much lean body mass (muscle), you have and how much you move with it. As I said above, one pound of lean body mass burns the same amount of calories no matter who it is on.

Let’s look at an example. Say you have two people, one with 80 pounds of lean body mass, and the other with 120 pounds of lean body mass. Person number 2 has an extra 40 pounds of calorie burning muscle on their body than person number 1. This means that they will naturally have an easier time burning more calories. The second factor in calorie burn is how much you move. If person number one only gets 10,000 steps with their 80 pounds of lean body mass, but person number 2 gets 15,000 steps with their 120 pounds of lean body mass, it is a no brainer why person number 2 is thought to have a fast metabolism. It is what they are doing, not who they are that helps them lose weight.

Now You Know

The word “metabolism” has been used in the wrong context your whole life. There is no such thing as a fast or slow metabolism because one pound of muscle burns the same amount of calories no matter who it is on. If you want to burn more calories, then build more muscle and move more with that muscle! Now that you know this, you can start living your life without fear of your own metabolism. Talk to a trainer today to find out how you can boost your daily calorie burn through muscle building and movement.

 

Sources

2012. NASM Essentials of Personal Fitness Training. Fourth Edition. Philadelphia, PA. Lippincott Williams & WIlkins, a Wolters Kluwer business.

Related Links

• Personal Training
• Strength and Conditioning
• Hybrid Training
• Blog

The post 3 Things You Should Know About Metabolism appeared first on Access Change.

Original Article: from Access Change

Relieve Lower Back Pain With These 11 Moves

Ease your lower back pain by improving hip mobility and core strength. These moves will help get you there.

10 Medicine Ball Exercises That Work Your Butt

Squatting isn’t the only way to work up a good sweat—score big with these glute-strengthening medicine ball exercises.

11 No-Equipment Arm Exercises For A Strong Upper Body

No gym, no weights, no problem. These equipment-free exercises are your ticket to a strong upper body.

These Kids Rapping About Vegetables Is the Best Thing You'll See Today

Not everyone gets excited about vegetables, but this video will definitely help and at the very least it has to put a smile on your face. These kids have talent. And they're rapping about growing food and vegetables. Not only that, they're really good—at rapping, dancing, knowing their nutrition facts (around 2:43 they start talking about minerals and vitamins, and nail it) and, from the looks of it, cooking yummy, healthy food.

Bodyweight Exercises For An At-Home Total-Body Workout Without Equipment

You can do these five-star bodyweight exercises without any equipment—all you need is a little space and the motivation to get to work.

This Legs Exercise Does Amazing Things For Your Butt, Thighs, And Abs

Step up your workouts with this ultra-efficient legs exercises that targets your booty and your core, too.

Kendall Jenner's Go-To Full-Body Exercises Are Tough—And So Effective

Kendall Jenner worked out a ton before the Victoria's Secret Fashion Show. Her trainer described the full-body moves she did and experts say you can do them, too.

Instead Of Lifting Weights, This Mom Lifts Her Baby And Toddler—And Th

Fitness for the whole family!

Blake Lively Hid From Her Trainer, And We Can See Why

We're sweating just watching.

5 Meal-Prep Ideas We LOVE

Do you ever feel pressed for time trying to get a meal together? Yup, us too—which is why we love giving ourselves a helping hand up front by taking advantage of make-ahead meals. These mouthwatering meal-prep ideas are just the inspirational eye-candy we need to make a plan to eat healthy (and deliciously) this week.

Related: How to Meal-Prep on Sunday for a Week of Healthy Dinners

4 Really Cool (and Surprising) Benefits of Peppermint

'Tis the season for all things peppermint—whether it's hot cocoa spiked with minty flavor, candy canes being hung on a tree or smashed on top of chocolate bark (like in this Peppermint Mocha Chocolate Bark recipe). And there are plenty of reasons to love mint, beyond the icy cool flavor. Here are four unique and somewhat surprising health benefits to this often overlooked herb.

Boost Your Memory

Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight

This weekly weight loss workout plan will help you lose weight by giving you specific guidance on how to incorporate fitness into your routine.

You Should Start Your Weight Loss Resolution Now

Let’s Make a Change

Did you make a New Year’s Resolution to lose weight this year? If so, did you stick to it? That’s okay. In fact, most people don’t stick to their New Year’s Resolution. That doesn’t make you a bad person, it just means that something needs to change. How so, you ask? Start your resolution early! Here are three reasons why you should start your weight loss resolution now.

1. You’ll Have Time To Make a Plan

By starting early, you will have enough time to make a plan. You can find a trainer, sit down for a consultation, and come up with a plan that will work for you. One reason why people don’t stick to their resolution is because they don’t have the right plan in place. What do you want to achieve? How many calories do you burn? How many calories should you eat? Should you exercise every day? These are all questions that need to be answered in your plan.

The best goals are S.M.A.R.T goals; Specific, Measureable, Attainable, Realistic, and Timely. Your goal needs to be specific and measureable, such as a particular body fat percentage that you want to achieve. In addition, it should be attainable and realistic for your body and your lifestyle. You should also give yourself a timeline and goal date to work towards. By making SMART goals, it will be easier to stay on track.

2. You Can Get a Head Start

Start your weight loss resolution early to get a head start. If you know you want it and it is important to you, why wait another month? There will always be an excuse to wait. Don’t let these excuses stop you. Haven’t you spent enough time waiting already? There’s no better day than today to start your weight loss goal.

3. You Can Build Lasting Habits

By starting early, you will have time to build the habits that will ensure success. As you probably know, habits aren’t instant. They don’t sink in the moment that you start. Until your new lifestyle becomes a habit, it will be something that you are going to have to work on everyday. So, why wait to start building new habits? If you start today, you will have an extra month under your belt. This will help you to be more successful in the long run.

Don’t Wait!

Why wait to make a change? By starting today, you will have enough time to make a plan and get a head start on your goals. Finally, by starting now, you can build the habits that will lead to a lasting change. Make this the year where you really achieve your weight loss resolution. Talk to a trainer today to get started!

 

Related Links

• Personal Training
• Strength and Conditioning
• Hybrid Training
• Blog

The post You Should Start Your Weight Loss Resolution Now appeared first on Access Change.

Original Article: from Access Change

10 Best Workouts For Weight Loss

If your goal is to lose weight, these 10 best workouts for weight loss are all excellent places to start.

4 Stationary Bike Workouts That Burn Fat

Stationary bike workouts can be incredibly effective at burning fat. Here's how to make this gym staple work for you.

21 Of The Best Abs Exercises You Can Do Without Equipment

If you're looking for the best abs exercises around, skip the crunches. Instead, try these 21 excellent core exercises.

How Victoria's Secret Model Jasmine Tookes Stays Motivated To Work Out

Yes, sometimes she's tempted to blow it off. It's normal to lack motivation sometimes, but Tookes has a few clutch methods for staying on track.

I Tried A 30-Minute Victoria's Secret Models Abs Workout

I did a Victoria's Secret models abs workout with a fitness experts who trains VS models, and I was surprised at how doable most of these exercises were.

A Total-Body Workout You Can—And Should—Challenge Your Workout BFF To Do With You

This challenging total-body workout is a cardio and strength workout. Do it with your workout buddy and use this helpful chart to keep track of your reps.

This Instagram Star Says She Actually Doesn't Do Cardio

But experts say cardio has its benefits. Here's why it deserves a spot in your workout routine, no matter how great strength training may be.

Watch This Incredible 105-Year-Old Teach A Yoga Class

She's a true inspiration.

This 20-Minute Treadmill Workout Will Challenge Even Hardcore Runners

This treadmill workout varies the incline and speed to challenge your body and help you build endurance.

The Workout Plan That Helped This Woman Lose More Than 40 Pounds

Amber Johnson needed a fitness routine that would be convenient to her lifestyle.

The Standing Abs Move You Can Do During Every Workout

This effective, challenging standing abs exercise also puts your glutes to work and tests your balance, too.

3 Workouts Victoria’s Secret Angels Do To Sculpt Their Bods

These are four workouts Victoria's Secret Angels to to sculpt their angelic abs, arms, and butt before the Victoria's Secret Fashion Show.

The Small, Weird Thing That’s Interfering With Your Proper Squat Form

Who knew your ankles were helping with proper squat form, too? Here's why ankle mobility is so important for getting low.

This Mom Of Two Got Fit In Her 40s, And We Can All Learn From Her Experience

It's never too late to feel great in your own skin.

3 Upper Body Push Up Modifications To Try If You Can’t Do A Full One

Practice makes perfect, right? Get there with these three push up modifications to work your upper body and core.

If You Ever Feel Insecure Working Out, Watch This Danielle Brooks Video

In a post-gym Instagram video, 'Orange is the New Black' star Danielle Brooks gives a body-confidence pep-talk for anyone who's ever felt insecure while working on their fitness.

6 Simple Gifts You Can Make in 10 Minutes (No Cooking Necessary)

I LOVE this time of year: the food, the decorations, the music, all the parties and celebrations, spending time with family. I especially love giving gifts. Finding the perfect something for all the people in my life is like solving a big warm-fuzzy puzzle.

Watching Misty Copeland Take A Ballet Class Is Just As Magical As You'd Expect

Tag along with Misty Copeland at the ballet studio and see what the stunning dancer is up to when she’s not on stage.

6 Healthy Holiday Treats & Snacks to Make with Your Kids

There's no shortage of sweets, treats and cookies during the holiday season. But sometimes, the kids (and if we're honest, grownups too!) just need a little break from the sugar high. I know that my own kids are much more likely to enjoy their food when they get to help make it. All that dipping and snipping and stirring is so tantalizing for little hands. These festive treats and snacks have celebration written all over them—with just enough sweet or no sweet at all. And I especially love them because they're so easy, even the littlest kids can help!

How To Have A FIT Pregnancy

The 3 Components of Prenatal Exercise

Pregnancy comes with many questions. How often should I exercise? Is it safe for me to exercise at an intense level? How long should I exercise? What type of exercise should I do? These are all important questions that women have when they become pregnant. Prenatal exercise has numerous benefits for both the mother and her baby. It can be scary and overwhelming though when you don’t know what to do. Here is a look at three factors of prenatal exercise; frequency, intensity, and type.

Frequency

During pregnancy, exercise is recommended on most, if not all, days of the week. Exercise needs to be done for a minimum of 3 days per week to see a benefit. Frequency of exercise also depends on your level of fitness, the type of activity, and the intensity of the activity. Women that were active before pregnancy will have an easier time exercising every day of the week. Just remember, harder activities require more rest time. 

Intensity

A moderate to hard intensity level is perfectly fine during pregnancy. The best way to monitor intensity is by doing the talk test. If you are too out of breath to carry on a conversation, the intensity is too high. This is more accurate than heart rate because heart rate is naturally higher during pregnancy.

At least 30 minutes of exercise per day is recommended during pregnancy. Activities that are not weight-bearing can be done for longer durations. During pregnancy, you don’t want to workout so long that you are feeling extra fatigued at the end of the day. Your workout should help boost your energy, not knock you out. You should lower the intensity or duration if you are feeling worse after your workouts. 

Type

The type of exercise that you do is up to you. It is best to choose something that you enjoy so you’ll want to do it every day. During pregnancy, you want to avoid activities that could increase the risk of falling or getting hit, such as horseback riding, water skiing, and contact sports. Weight-bearing exercises, such as walking and dancing, are great because they help maintain bone mass. Remember to listen to your body. If what you’re doing doesn’t feel right, then pick a different type of exercise.

Jump Into FITness

Frequency, intensity, and type of exercise are the three components to a FIT pregnancy. It is recommended that you workout on most, if not all, days of the week. Exercising at a moderate to intense level is perfectly fine during pregnancy, as long as you aren’t exercising to the point of extreme fatigue. You should also choose a type of exercise that you enjoy, while avoiding activities that have a high risk of injury. Exercise is an important component to staying healthy during your pregnancy. Talk to a trainer today about starting your FIT pregnancy program!

 

Related Links

• Prenatal Exercise is Good For The Expectant Mother
• Prenatal Exercise is Good For Your Baby
• Personal Training
• Strength and Conditioning
• Hybrid Training
• Blog

The post How To Have A FIT Pregnancy appeared first on Access Change.

Original Article: from Access Change

Squat Jacks Work Your Butt And Legs And Burn Major Calories, too

Jumping jacks and squats come together in squat jumps, one calorie-torching, lower-body burning exercise.

31 Good Vibe Gift Ideas

Good vibes only.

4 No-Equipment Exercises For A Great Butt

As Khloé Kardashian says...strong looks better naked.

6 Easy And Relaxing Yoga Poses To Help You Chill Out

Serenity now and later.

5 Easy Yoga Poses That Banish Stress

Give yourself a break already.

The Best Time Of Day To Work Out For Peak Performance

Another reason to get #UpNOut.

Diastasis Recti Exercises: Which To Avoid And What To Do Instead

Many experts recommend these diastasis recti exercises during pregnancy in order to help prevent ab separation.

23 Fitness Gifts Under $50 For The Friend Who Never Misses A Workout

Looking for a holiday gift idea for your friend who loves to work out? These 23 fitness gift ideas will do the trick, and they're under $50.

5 Move Workout Routine That Will Change Your Body

Including why the “flunge” is going to be your new favorite exercise.

How To Do Mountain Climbers

Here's how to do mountain climbers the right way to maximize the calorie-burning, muscle-building benefits.

Simone Manuel On Her History-Making Olympic Gold

Olympic swimmer Simone Manuel talks about being a black woman in the sport and the first African American woman to get an individual gold in swimming.

8 Black Friday Deals That Are Perfect For Stocking Your Home Gym

Get ready to work it.

57 Delicious & Healthy Ways to Use Leftover Chicken

Roasting a whole chicken has always been one of my favorite meal-prep tips—cook once and you'll have dinner tonight plus more for meals all week. I've even made it part of my regular Sunday routine. Trust me, it's easy!

Which Bakeware Should You Use—Metal or Glass?

Most of the time, either type of pan will give you good results. But there are slight differences because of the way each conducts heat. Here's how they affect brownies.

Related: Do You Really Need to Preheat Your Oven?

You're Not Alone: EatingWell Readers Share Their Holiday Cooking Disasters

From undercooked fowl to burnt-to-a-crisp birds, tales of Thanksgiving turkey fails are hilarious—until they happen to you. One year in the EatingWell Test Kitchen, we watched a turkey go up in flames (too much booze in the roasting pan). Still, what can you do but laugh about it? In this spirit, we asked our readers to fess up and share their biggest holiday cooking disasters, sparing no details. Here are some of our favorite responses:

2016 Black Friday And Cyber Monday Fitness Deals

These 2016 Black Friday and Cyber Monday fitness deals will inspire you to hit the gym and motivate you to get moving this holiday season.

4 Things Everyone Gets Wrong About Inner Thigh Workouts

Here's what you can (and can't) accomplish by doing inner thigh workouts. Spot training? No. Injury prevention? Yes.

The One Trick You Need to Outsmart a Holiday Eating Binge

It's easy to feel like healthy habits take a backseat this time of year with the onslaught of holiday parties. There are sure to be plenty of cookies, eggnog, chocolate and cocktails. You may try to convince yourself that these treats are limited-time-only specials—that come January, the healthy eating will start. That attitude can set you up for an all-or-nothing gorge on treats during the holiday season with plans to abstain next year.

Serena Williams' Off-Season Workout Is Dancing—We Love Her Even More

Experts say you should steal her moves, because dancing can actually be an excellent (and fun) workout.

3 Ways To Amp Up Down Dog For Insane Abs

Down Dog is a common yoga pose that's great for improving your posture and strengthening your upper body. Here's how to make it great for working your abs, too.

Cranberry Coconut Salt Scrub from Kale & Caramel

Whether you need a homemade gift idea or you're looking for more natural skincare products this Cranberry Coconut Salt Scrub is the perfect thing to whip up. The recipe comes from Lily Diamond, of the popular L.A.-based food and lifestyle blog kaleandcaramel.com. Growing up, Lily Diamond worked alongside her mother, a developer of all-natural massage oils for spas across Maui, Hawaii. Her mother's love for plants struck a chord. "I understood how important it was for what I put on my body to be as pure as what I ate," she says.

26 Fitness Gifts To Give Yourself In 2016 For Your Healthiest Year Ever

These 2016 fitness gifts make sticking to your goals easier than ever. Here's what you'll need to kick off your healthiest year yet.

Audrey Esparza Shares How She Finds Time For Fitness

It's all about balance—and the occasional cupcake.

How To Survive The Holidays Without Gaining Weight

Gobble Gobble!

A chill is in the air and the holidays are upon us. Turkey and ham, giving thanks and stuffing stockings. It’s the most wonderful time of the year! But, there is one drawback to the holidays. Many people gain weight from all of the delicious food. It doesn’t have to be this way though! Here is your guide to surviving the holidays without gaining weight.

Appetizers Must Fit On One Napkin

With Grandma’s famous cheese ball or caramel corn, you want to enjoy these once a year holiday treats. You can eat them in moderation though. Follow the one napkin rule. What is that, you ask? All of the appetizers that you eat have to fit onto one napkin, and only ONE napkin. This way, you can eat your favorite appetizers without overdoing it.

Limit Yourself To One Plate At Dinner

You get one plate and that’s it! No going back for seconds. No side plates. Just one plate. This will help you limit the amount of food that you eat. Without this rule, it is too easy to go back and get more of your favorite food just because there is some left. You don’t need it though!

Only Pick Your Favorite Food

We all have our favorite holiday foods and then some food that we could do without. You don’t need to get every single item that is available. Pick your top three to five favorite dishes and only those. If you don’t particularly want the cranberries, don’t grab the cranberries. You don’t need the pie, ice cream, AND whipped cream. Pick one or two of those and leave the third.

Wait On The Dessert

Give your body time to digest your meal before you have dessert. If you rush straight to the pie, your body won’t register just how full you are. For this reason, wait at least 30 minutes before diving into dessert. You will be feeling the full effects of your meal by then which will help you limit your portions. While you are waiting, you can drink a glass of water to further increase your feeling of fullness and help you limit dessert.

Go On A Post-Meal Family Walk

After you’re done eating, spend some family time walking around the block. This will increase your calorie burn while you chat with your loved ones. You can even start a football game to work off the meal! Remember, to avoid gaining weight, you need to burn more calories that you are eating. Getting active after your meal will help you do this.

Your Holiday Survival Guide

Don’t let holiday weight gain get you down! By limiting the portion of your appetizers, sticking to the one plate rule, only eating your favorite foods, and waiting for dessert, you can reduce the number of calories that you consume and avoid those sneaky pounds.

 

Related Links

• Calories First!
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The post How To Survive The Holidays Without Gaining Weight appeared first on Access Change.

Original Article: from Access Change

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5 Reasons Why You Should Be Thankful For Your Body

“Your Body is a Temple”

You’ve heard this phrase before. We all know that we should be thankful for our bodies. The problem is that it’s easy to forget why you should be thankful for your body when you are focusing on what you want to improve. The trick is to LOVE YOURSELF as you are continuing to work on becoming the best version of you. Here are 5 reasons why you should be thankful for your body.

1. Your Arms Can Hug Your Loved Ones

You have arms. You can wrap them around those that you love and hold them close. Your arms can carry your loved ones and stay connected to each other, hand to hand. As long as you take care of your arms, they will work their hardest to continue to do what you need them to do. Be thankful that you have arms.

2. Your Legs Can Take You Where You Need To Go

You have legs. They will take you wherever you need to go. You can run from danger, or jump for joy. As you age, your legs try their absolute hardest to keep you moving. It is essential to use your legs everyday so they can stay strong and healthy. Be thankful that you have legs.

3. Your Body Knows What It Needs

Your body actually knows what it needs. If it needs energy, it will tell you through hunger pangs. If you need water, your body will let you know. When there is something wrong, your body will cause you pain to alert you. Be thankful that your body knows what it needs.

4. Your Body Knows How To Survive

It has mastered the art of survival. Your heart pumps without you thinking about it. Your lungs automatically process oxygen as you inhale and exhale. When you are bleeding, your body stops it and heals all on it’s own. If one thing in your body stops working, it automatically figures out a way to make up for it, such as heightened senses when one goes away. Be thankful that your body knows how and wants to survive.

5. Your Body Is Unique To You

Last but certainly not least, your body is unique. It is yours and no one has the exact same one. You will never show up to prom with the same exact body as another girl. You don’t have to worry about finding your body now marked down on clearance right after you paid full price. There is only one you and you should be so thankful for that!

Be Thankful For What You Have

Your body is there for you when you need it to be. Parts of your body may shut down due to injury, age, or disease, but it tries it’s hardest to give you what you need. It is always on your side. Remember, as you are working on becoming a better you, that you should love yourself just the way that you are! Embrace being you!

 

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• Personal Training
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The post 5 Reasons Why You Should Be Thankful For Your Body appeared first on Access Change.

Original Article: from Access Change

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Exercise and Breastfeeding

You Can Exercise and Breastfeed

New mom’s have a million questions about what to do after they have their baby. One of these questions is if you can exercise while you are breastfeeding. Will it hurt your baby? Will it slow down your milk production? Will it take too much of a toll on your body? As long as there aren’t any medical complications to be addressed, the answer to all of these questions is no. Exercise is actually great for new moms and will help with your recovery!

It Won’t Hurt You or Your Baby

The biggest question is, will exercise hurt your baby? The good news is… no! Studies have found that exercise doesn’t cause any significant changes in milk production or taste. The body is excellent at producing what your baby needs even if you are exercising or on a calorie deficit. In underdeveloped countries where nutrients from food are scarce, a mother’s body can still pull what she need from stored nutrient reserves. In addition, studies have found that, since the babies are getting what they need, there isn’t any difference in growth rate with mom’s that exercise while breastfeeding.

Speed Up Weight Loss and Help You Recover

The body requires an extra 500 calories for breastfeeding. This means that you will naturally burn more calories just by breastfeeding. If you want to speed up postpartum weight loss even more, exercise can get you there. Weight loss occurs when you are consuming less calories than you are burning. By exercising, you are increasing your daily calorie burn. Exercise also helps reduce bone mineral density loss and lean body mass loss. This will keep the body strong and protect against osteoporosis later on. In addition, you know that back pain that you were feeling from all of the changes your body went through? Exercise will help strengthen the muscles that you need for support.

What Kind of Exercise is Best?

So what kind of exercise should you do? The honest answer is, whatever you prefer! Ideally, you want to do some form of strength training and some form of cardiovascular conditioning. Strength training is a way to improve muscular strength through weight bearing activities with various forms of resistance. You can use anything from resistance bands to dumbbells and weighted cables. Cardiovascular conditioning, on the other hand, is anything that gets your heart rate up. This could be taking a class or even joining a mom’s stroller walking group.

Now You Know

Never fear, exercise is here! It is a great way to speed up your recovery without harming your baby. Exercise will increase your calorie burn without reducing the quality and quantity of milk that your baby receives while breastfeeding. It is a great tool that will help you not only stay healthier, but get back to your pre-baby body. Talk to a trainer today about which exercise program is right for you!

 

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• What is a Calorie?
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The post Exercise and Breastfeeding appeared first on Access Change.

Original Article: from Access Change

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Peanut Butter… That Has Protein, Right?

Forget The Common Misconceptions

“I eat protein. I have peanut butter on my toast every morning.” We’ve all been there or know someone who has been there. The media does an excellent job at making people believe that peanut butter is this magical tasty protein solution. I hate to burst your bubble, but they are LYING to you! Peanut butter is a fat source, not a protein source.

Let’s Do The Math

“But peanut butter has some protein, right?” In grams, yes, but you need to look at the calories and what percentage of calories come from protein versus fat. Let’s take a look at Skippy Creamy Peanut Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 16 grams

It doesn’t stop here. Protein has 4 calories per gram and fat has 9 calories per gram.

Calories from Protein: 7 x 4 = 28 calories

Calories from Fat: 16 x 9 = 144 calories

Given that there are 190 calories total in a serving of this peanut butter, this means that this peanut butter is almost 76% fat. These numbers are pretty consistent across all peanut butter brands and not just Skippy.

“Reduced Fat” Isn’t So Reduced

Reduced fat sounds like the solution then, right? Wrong. While the label may say “reduced fat”, if you look at the numbers of Skippy Reduced Fat Creamy Peanut Butter, it still has 12 grams of fat and 7 grams of protein. The total calories from fat are still really high at 108 calories, and 60% calories from fat. This really isn’t that reduced! It is STILL a fat source.

Almond Butter Isn’t a Protein Source Either

Don’t be fooled by almond butter. While it is tasty and you may prefer it to peanut butter, it still isn’t a protein source. Let’s take a look at Justin’s Classic Almond Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 18 grams

Yes, you read that correctly. There is actually even more fat in Justin’s Almond Butter than in normal peanut butter. No wonder it’s so tasty!

Organic Source of Fat

If you still have any doubts about peanut butter not being a source of protein, let’s look at Trader Joe’s Organic Peanut Butter. Here are the numbers:

Calories per Serving: 200

Protein: 8 grams

Fat: 15 grams

Not much lower now, is it? Organic peanut butter is the solution to your organic fat needs, but will not give you the protein that you need.

Your Favorite Fat Source

Now that you know that peanut butter is a fat source and not a protein source, let’s clear up the stigma of fat. There isn’t anything wrong with fat. You NEED fat in your diet and peanut butter is a great way to get it. Just be aware of what you are eating. You have to make sure to get protein from a true protein source. This could be a protein shake, egg whites, or lean meat.

Clearing The Air

Peanut butter is a source of fat, not protein. While it does have some grams of protein, when you look at the calories, it is clearly a fat source. Don’t let the media and the nutrition “know-it-alls” mislead you. Peanut butter is a great way to get the healthy FATS that you need in your day. Then you can pair it with a protein source like a dotFIT protein shake, and you’ll be good to go!

 

Related Links

• Fat Doesn’t Make You Fat
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The post Peanut Butter… That Has Protein, Right? appeared first on Access Change.

Original Article: from Access Change

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Don’t FALL Out Of Your Fitness Routine

Pumpkin Spice and Everything Nice

The leaves are changing and pumpkins are everywhere. You know what this means! The holidays are right around the corner. It’s the most wonderful time of the year for everything except your fitness goals. Never fear though! You don’t have to FALL out of your fitness routine. Follow these 5 tips to stay on track!

1. Pick a Specific Goal

Do you have something that you’re working towards? Maybe it’s fitting into that dress on New Year’s Eve that you’ve been dreaming of? Having a specific goal that you want to achieve will help you remember why you started. Once you make a goal, you can write in on your mirror or fridge as a daily reminder. It’s personal and will give you a reason to keep going when motivation starts to go away, which it will. Remember, motivation is fleeting, but discipline will get you there.

2. Make a Plan That You Can Stick To

This is a big one. Make a plan that you can realistically stick to. Set a schedule for yourself so your workouts are planned into your holiday schedule. If you know that nights are going to be busy, get up earlier and beat the crowd to the gym. This goes for nutrition as well. What you eat is 100% responsible for whether or not you get to your goal. Use a food logging app, like My Fitness Pal, to plan out what you will eat every day to stay within your calorie goal. Then you can hit the grocery store to stock up and avoid the “grab whatever you can get” catch.

3. Start a Journal

Keeping track of your workouts, nutrition, and goals will help you stay motivated. You can write your plan in your journal and make sure that you are staying on track. Journals are also a great tool for staying motivated because you can get out any frustrations that you are having with staying on track and go back and read old entries to remember why you started.

4. Enlist The Help of a Buddy

The buddy system is an awesome way to stay motivated during the holidays. If you have someone else waiting to meet you, then you are more likely to go workout. This can be a friend or family member that you go with every time, or better yet, a personal trainer that will take you through specific workouts based on what you need.

5. Try Something New and Fun

Changing your normal routine is a good way to spice up your workout. You can take a dance class, join a hiking group, or even rent a bike to ride at the beach. If you are getting tired of your workout, you will be less likely to want to go. Plan ahead to keep things fun and interesting.

There You Have It

Fall is a great time of year to spend with loved ones as long as you aren’t letting your own goals slip away. Just make sure to follow these 5 tips to stay on track. By setting a goal, making a plan, journaling, finding a workout partner, and trying something new, you can avoid falling out of your fitness routine this holiday season.

 

Related Links

• Calories 101- What is a Calorie?
• Personal Training
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The post Don’t FALL Out Of Your Fitness Routine appeared first on Access Change.

Original Article: from Access Change

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