Friday 30 September 2016
This 10-Minute HIIT Cardio Workout Is The Definition Of Hardcore
Can You Believe This Fried Chicken Is Healthy?!?
"Healthy fried chicken" sounds like an oxymoron, but we make it happen with this healthy homemade Nashville Hot Chicken recipe. In this recipe makeover, we use a few clever tricks to cut down on calories and sodium while maintaining the crispy, juicy, delicious features that make fried chicken so finger-licking good. Here are a few hacks we used that can help you make fried chicken healthier at home.
A 2-Move Butt Workout With No Squats Or Lunges
The Best Cardio Workouts At The Gym
Why Strength Training Helps With Weight Loss
Thursday 29 September 2016
The 2 Crucial Fitness Habits That Helped 1 Woman's 90-Pound Weight-Loss Story
6 Tips For Having A Fit Pregnancy, From A Pregnant Celebrity Fitnes
Wednesday 28 September 2016
Fat Doesn’t Make You Fat
Bust That Myth!
When you hear the word “fat” what do you think of? Most people view fat as a negative thing to avoid, whether it’s on your body or in your diet. The media told you to eat less fat. “Nonfat” this and “lowfat” that have popped up on every aisle of the grocery store. Is there truth behind the thought that fat in your diet increases fat on your body?
Dietary Fat Doesn’t Increase Body Fat
Just because food has fat in it, does not automatically mean that you will gain body fat because the fat that is found in food is not the same type of fat that is held on your body. Evidence based findings state that the only way to gain body fat is by consuming more calories than you are burning on a daily and weekly basis.
You Actually Need Fat
Yep, you need to eat fat in your diet. Fat contains essential nutrients that cannot be made by the body, as well as acts as the primary transportation for several essential vitamins. Some of the many benefits of dietary fat include:
- Membrane structure and function
- Precursors to hormones
- Regulation and excretion of nutrients
- Surrounding, protecting, and holding organs in place
- Insulating the body from harsh environments
- Prolonging the digestion process which increases the feeling of fullness after a meal
Where The Fear Came From
The fear of fat came into play as obesity rates started to rise. It was also around the time that fast food restaurants were multiplying in numbers. People looked at the correlation between the two and assumed that the former must be caused by the latter. Remember though, the only way to gain weight is by eating extra calories. Fat further gained a bad reputation because it has over twice as many calories per gram than protein and carbohydrates. For every gram of fat, there are 9 calories. In contrast, for every gram of protein and carbohydrate, there are 4 calories. Foods that contain more fat, also tend to be higher in calories, but it isn’t the fat that made you gain weight.
Eat In Balance
The way to combat this is by balancing your macronutrients and making sure to keep your calories in check. Fat should make up 20-30% of your daily calorie intake, while protein should be around 30-40% and carbohydrates around 40-50% of your daily calories. By watching these numbers, you can make sure that you are getting enough of the nutrients that you need without eating too many calories. Get a personalized calorie goal by speaking with one of our personal trainers today. Now you know, fat doesn’t make you fat. Instead, it is an essential nutrient that you need in your diet.
Sources
2012. NASM Essentials of Personal Fitness Training. Fourth Edition. Philadelphia, PA. Lippincott Williams & WIlkins, a Wolters Kluwer business.
Related Links
The post Fat Doesn’t Make You Fat appeared first on Access Change.
Original Article: from Access Change
Here's What STRONG By Zumba Classes Are Like
Our Top 5 Picks for Healthier Boxed Cake Mix
You want to celebrate that special occasion with a homemade cake, but time has gotten away from you. Cake mixes are an easy (and fairly foolproof) way to bake a cake, fast. But some mixes are overloaded with sugar and unnecessary additives. To pick the best boxed cake mix, choose a cake mix with the simplest, most recognizable list of ingredients—close to what you'd see in a recipe.
Related: Light & Luscious Cake Recipes
Tuesday 27 September 2016
A 10-Minute Upper Body Strength Workout
Monday 26 September 2016
Our Top Picks for Healthier Frozen-Food Dinners
Maybe you don't venture into the frozen food section unless it's 100 degrees outside. But I do! Along with frozen fruit and vegetables, I keep my freezer stocked with a handful of carefully curated convenience foods to turn into an easy dinner. Fish sticks, potstickers, veggie burgers, mozzarella sticks, meatballs and hash browns are among my favorites.
Sunday 25 September 2016
This Is Why Running Makes You Poop
11 Times The Experts Say You Should Skip Your Regular Workout
Friday 23 September 2016
5 Fitness Secrets From A Celebrity Trainer
Thursday 22 September 2016
3 Foam Rolling Exercises For Tight Hips
A 10-Minute Total-Body Strength Workout That Will Power Up Your Week
Here Are 3 Of The Most Effective Butt Exercises
3 Pilates-Inspired Moves That Really Work Your Core
Wednesday 21 September 2016
The Truth About Processed Foods
What Are Processed Foods?
Cookies, chips, and frozen meals are several things that come to mind when you think of processed foods. It doesn’t stop there though. In fact, most of the food that you eat is processed. Processing is any change that is done to food before we eat it. This includes, cooking, freezing or drying to preserve nutrients. The following are processed foods that you might not even know are processed:
- Canned or frozen fruits and vegetables
- Packaged foods labeled “natural” or “organic”
- Any fortified food that claims additional dietary benefits
- Food served in any restaurant, including fine dining.
There Are Different Types of Food Processing
The processing of food started when our ancestors first used fire to cook their food. There are different types of processing that occurs, including:
- Washing and packaging food to be sold
- Grinding nuts and coffee beans down
- Combining ingredients (added sweeteners, oils, flavors, colors, preservatives) into one package. Examples include cake mixes, sauces, salad dressings, rice, and spices
- Anything that is “ready-to-eat”, such as cereal, oatmeal, crackers, bread, lunch meats, and cheese
- Anything that is packaged to be eaten later
Processed Foods Aren’t Inherently Bad For You
As stated above, processed foods are just anything that undergoes a change before being eaten. Many people get caught up on the word “processed” because it sounds like it means that that food isn’t real. This is just a false reputation that has tainted the word “processed”. Instead, think of the word “prepared”, because that is all that it really is. When you start to think of processed food as prepared food, you can ditch the negative connotations and start to reap the benefits.
In Fact, Processed Foods Can Be BETTER For You
Yes, you read that correctly. How can this be, you ask? Many processed foods have been fortified with extra vitamins and nutrients that you might not otherwise be getting enough of. It’s the extra calcium in your milk. It’s the vitamin B-12 added to your cereal. Processed foods also include those that have also undergone treatments to remove harmful bacteria that would make you sick, such as pasteurized milk. As well as, foods that have to be cooked before being safe to consume, such as chicken. As you can see, processing food actually has many benefits!
Prepared, Not Processed
Processed foods are really just prepared foods. Don’t get caught up by media trends and fads that are trying to say that processing is bad. All it is is preparing foods to be eaten. While there are some food items that aren’t necessarily the best choice, it is because they don’t equate to a balanced diet, not because they are processed. Once you get past this, you can enjoy eating the foods that you enjoy eating.
Related Links
The post The Truth About Processed Foods appeared first on Access Change.
Original Article: from Access Change
Tuesday 20 September 2016
6 Exercises You Can Do In Bed
How To Do Bicycle Crunches
The Bodyweight Workout Supermodels Love
That Moment When: Alyssa Murray
8 Workout Tips That Worked For Real Women
Saturday 17 September 2016
3 Tips For Keeping The Weight Off
Long Term Weight Management Guidelines
Maybe you lost weight but have started to gain it back? Or maybe you have gained weight with age and can’t seem to lose it? These are common issues when it comes to weight loss. Here are three tips for losing the weight and keeping it off:
1. Calories Need To Be Adjusted Over Time
When you lose weight, calorie intake needs to be adjusted. This is because as body fat and lean body mass decreases, your body doesn’t require as much energy to fuel the same motions. There’s less of you so you burn less calories than you previously did. This isn’t a bad thing though. Monitoring your body fat percentage as you lose weight will allow you to track your daily calorie burn. You can then adjust your calorie intake to meet your new needs.
2. Increase Your Protein Intake, Especially As You Age
The two factors in how many calories you burn are how much muscle you have and how much you move with that muscle. Over the age of 30, muscle protein synthesis slows down, which means that your body doesn’t process protein as efficiently as it use to. When this happens, your body has a harder time maintaining the muscle that you have without increased protein intake. You will slowly lose lean body mass over time which ultimately lowers the number of calories that you burn every day. As a result, you will gain weight if you aren’t adjusting your nutrition or activity level accordingly.
You can fight this though! Increase your protein intake to make up for the slowdown in protein processing. Since your body processes a percentage of the protein that you take in, increasing your protein will still give your body the quantity that it needs to keep your muscle mass and calorie burn high. As you already know, the more calories you burn every day, the easier it is to keep the weight off.
3. Embrace Your New Lifestyle
Unfortunately, it is common for people to gain the weight back after they lose it. It doesn’t have to be this way though. The best way to prevent the weight from coming back is by understanding that you lost your weight by changing your lifestyle and that change needs to continue. If you hit your goal and then you’re done, you will fall back into old patterns and habits and the weight will come right back on the way it did originally. Exercise and tracking your calories have to become your new normal. To make a lasting change, you have to change your lifestyle.
Diffuse Your Fears
Losing the weight and keeping it off doesn’t have to be impossible. You need to adjust your calorie intake over time, make sure that you’re getting enough protein, and love your new lifestyle. You can do it as long as you put your mind to it!
Related Links
The post 3 Tips For Keeping The Weight Off appeared first on Access Change.
Original Article: from Access Change
Friday 16 September 2016
100-Calorie Additions to Make Soup a Meal and Still Lose Weight
Soup is pretty amazing when you're trying to lose weight or just eat a little healthier. Sure, some can be very caloric and have too much sodium—watch out for restaurant-style chowders or anything with a creamy base—but a lot of soups can help you keep your diet on track. Soup typically has a lot of water, which helps keep you feeling full.
The Right Way To Do Bicycle Crunches
Westend61 / Getty Images
Bicycles are one of the most common crunch variations, and for good reason: They may have a rep for being an amazing obliques exercise, but they sneakily target your entire core.
“It’s very common for people to isolate each of their core muscle groups and do different exercises for them individually, but this can sometimes lead to muscle imbalances,” FitFusion trainer Kenta Seki tells SELF. “The bicycle crunch is a very effective movement that engages three of your major core muscle groups all at the same time.” Your entire core will become even stronger when these muscles learn to work together instead of in isolation.
“Lifting your head and shoulder blades during bicycle crunches engages your rectus abdominis, the upper muscles of your abs that are worked when you do crunches,” he explains. “The bicycling of your legs engages the transverse abdominis, which is worked when you do leg raises.” (These are the deepest of your abs muscles, and can be tough to target.) Finally, “the twisting of your upper body engages the external obliques, or what some people call their ‘side abs,'” says Seki.
With so many moving parts in one exercise, though, there’s even more room for error—and if you’re not doing it correctly, you won’t experience all of the awesome benefits of this superstar move (not to mention, you risk injuring yourself). Here’s how to do bicycle crunches the right way.
Bicycle Crunches
Whitney Thielman
- Lie on your back with your heels out in front of you and your knees bent at a 90-degree angle (so your heels aren’t close in to your glutes). “This ensures you properly engage your quads and transverse abdominus,” says Seki.
- “Place your fingers lightly on the back of your head with your elbows open wide,” he says. “Closing your elbows can decrease the range of motion during the twisting movement, which decreases the engagement of your obliques. Also it increases the likelihood that you’ll pull on your neck.” If you find yourself pulling on your neck, don’t interlace your fingers.
- Lift your chest up so your shoulder blades are just barely touching the floor—if you’re not lifted high enough, your upper abs won’t be as engaged as they should be. Keep your chin away from your chest and gaze slightly forward, because dropping your head too far back can strain your neck, say Seki.
- Now, it’s time to twist. “Inhale, and as you exhale extend your left leg straight out, and twist your torso so that your left underarm rotates toward your right knee.” Think of it like you’re trying to touch your shoulder to your knee, not your elbow. “Make sure your left shoulder blade is completely off the floor and your right shoulder is still floating. This is to ensure your abs are doing the work, not your arms,” says Seki.
- Bring your left leg back in as you extend your right leg out, twisting towards the other side.
- That’s 1 rep. Do 20, and repeat the set three times.
Seki suggests incorporating this circuit two to three times per week during your usual workout routine. These crunches are definitely no bike in the park, but your abs will thank you later.
You may also like: A Simple Fat-Burning Workout You Can Do At Home
Related:
- This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
- The Barre Move That’ll Set Your Butt And Legs On Fire
The post The Right Way To Do Bicycle Crunches appeared first on SELF.
Thursday 15 September 2016
Try This Bodyweight Sculpting Routine Before You Leave For Work
When London-based trainer Russell Bateman hosted pop-up classes featuring his killer sculpting moves, the workout generated global buzz. “A friend joked about how many actresses and models were into it, and I got the idea to call it the Skinny Bitch Collective,” he says. But don’t read into it: All sizes are welcome. ”It’s about intensity—and togetherness.” Here’s the total-body routine he designed exclusively for SELF.
Try SBC in person at UpNOut Studio, our annual fitness extravaganza in NYC October 15–16. Get tickets here.
How To Do The Workout:
Do 4 reps of each 30-second move in order, resting 30 seconds between each, 3 times per week.
1. Soldier Twist
Works arms, core, legs
Stand with feet hip-width apart, hands at sides. Bend at waist, to floor, and walk hands forward into a high plank. Quickly walk hands back to feet, bend knees and jump, turning around midair. Continue for 30 seconds.
2. Primal Crawl
Works core, glutes, legs
Start in a high plank, knees gently bent. Crawl forward, leading with right leg and arm as you straighten left leg. Repeat on opposite side, then reverse direction to return to start. Continue for 30 seconds.
3. Hero Lunge
Works legs, glutes
Stand with feet hip-width apart, arms at sides. Keep left foot planted as you lunge forward, back, to right and diagonally behind left leg, standing after each lunge. Continue for 30 seconds. Switch sides; repeat.
4. Hula Hoop
Works arms, core, legs
Stand on toes with feet hip-width apart, arms overhead. Rotate hips as if you were twirling a hula hoop. Keep rotating hips with heels lifted as you slowly lower into a squat and then stand. Continue for 30 seconds.
5. Yes Kick
Works shoulders, core, legs
Start faceup in a tabletop position. Keep hips raised and back straight as you kick right foot to ceiling. Bring right foot to floor; kick left foot. Continue for 30 seconds.
This article originally appeared in the October 2016 issue of SELF. For immediate access to our newest issue featuring Ashley Graham, subscribe now and download the digital edition. This full issue is available September 27 on national newsstands.
STYLING, TAYLOR OKATA; HAIR AND MAKEUP, HOLLY GOWERS FOR DIOR SKIN; MANICURE, KIYO OKADA FOR DIOR VERNIS; MODEL, TASHA FRANKEN.
The post Try This Bodyweight Sculpting Routine Before You Leave For Work appeared first on SELF.
6 Exercises You Can Literally Do In Bed
WANDER WOMEN COLLECTIVE / Getty Images
For almost every lazy girl problem, there’s a lazy girl solution, even when it comes to your fitness game. When your head says workout but your heart says bed, you can have both, believe it or not. You can do these six exercises without even leaving your cozy comforter—but getting some movement in might just be the boost you need to get #UpNOut for real.
Chosen for SELF by FitFusion trainer Kenta Seki, these moves are all about you and your bodyweight (and for a couple of moves, a pillow, too). Try them on their own while you’re watching Netflix on your laptop next to you, or combine all six into a workout by repeating the circuit two to three times.
1. Forearm Plank — hold for 30 seconds
Valerie Fischel
“This is a great exercise to get a lot of the muscles in your body engaged all at once,” says Seki. “Your core, quads, chest, and back all fire up and get stronger.”
- Start with your forearms and knees on your bed, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the bed.
- Lift your knees off the bed and push your feet back to bring your body to full extension, so your body creates one long line.
- Keep your core tight and your hips lifted, and keep your neck in line with your spine. “Make sure you keep your weight evenly distributed between your hands and your elbows, without letting your elbows sink too deeply into your mattress,” says Seki. And keep breathing!
- Hold for 30 seconds.
2. Downward Dog To Plank — 15 reps
Whitney Thielman
“A big benefit of doing this exercise on your bed is the cushioning your wrists get from your mattress,” says Seki. “It can remove any strain you might normally feel in your wrists when doing them on the floor.”
- Start in high plank with your hands and wrists stacked directly under your shoulders, your body in one straight line.
- Keep both hands and feet on the ground, shift back into downward dog so your butt is in the air and your heels are closer to the bed.
- Shift forward into high plank. “Shifting forward and backward between these poses increases hamstring flexibility and tones your shoulders,” says Seki.
- That’s 1 rep, do 15.
3. Pilates Roll-Up — 15 reps
Whitney Thielman
“This exercise is great for strengthening your abs, while increasing the flexibility of your lower back and hamstrings simultaneously,” says Seki. “Reach for your toes a little further each time.”
- Lie faceup on mat with arms resting on floor above head.
- Float arms up so wrists are directly over shoulders, and begin to curl your spine up and off the floor.
- Fold over legs, forming a “U” shape with body. Reverse movement to lower back to mat.
- “If you have a very soft mattress and find it too difficult to perform a full roll up, place a pillow beneath your hips to elevate them slightly,” suggests Seki.
- That’s 1 rep, do 15.
The post 6 Exercises You Can Literally Do In Bed appeared first on SELF.
6 Women’s-Only Races To Sign Up For With Friends
Thomas Barwick, Getty Images
Lace up with your girlfriends at these women’s-only races for newbies and seasoned runners. These are some of our faves across the country—sign up now!
1. Zooma Florida 12K + 5K
Take in sunny, beautiful Amelia Island on these oceanfront runs. Bonus: post-race massages and yoga. At press time, there were still spots left. October 22; http://ift.tt/2d2H5nk
2. Asics Vine Body Sole Half
Make it an epic girls’ weekend in Napa with a two- to four-person relay over rolling hills and past vineyards. Wine awaits at the finish line. May 2017; AsicsVineBodySole.com
3. Thelma & Louise Half & Relay
Enjoy Colorado River views on this flat out-and-back, where the film’s characters—like Thelma and Louise in their convertible—make cameos. June 3, 2017; MoabHalfMarathon.com
4. NYRR New York Mini 10K
Dig deep to cover 6.2 miles in hilly Central Park with more than 8,800 other women. There’s a girls’ dash before the adults collect their medals. June 2017; NYRR.org
5. Disney Princess Half Marathon
Stop and snap photos of your favorite princesses on this magical course through Magic Kingdom and Epcot before the park opens up. Don’t forget your tiara and tutu! February 2017; RunDisney.com
6. Gildan Espirit de She
Sign up now and head to Woodlands, right outside of Houston. Run along the banks of the waterway soaking in the blooming gardens and luxe shops. November 10, 2016; EspritDeShe.com
This article originally appeared in the October 2016 issue of SELF. For immediate access to our newest issue featuring Ashley Graham, subscribe now and download the digital edition. This full issue is available September 27 on national newsstands.
Related:
- This Lazy Girl Move Is The Best For Your Butt
- The Back And Hip Stretch You Should Be Doing
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home
The post 6 Women’s-Only Races To Sign Up For With Friends appeared first on SELF.
That Moment When: Alyssa Murray
Christopher Collie
”What do I want to be when I grow up? A professional lacrosse player!” declared Alyssa Murray in her third-grade yearbook. No matter that the occupation didn’t actually exist for women at the time: Murray played her heart out, becoming the star of her club and high school teams. But her childhood dream crumbled when she felt a pop in her knee during a game her senior year. “I’d torn my ACL,” says Murray, who was heading to Syracuse the next fall on a full athletic scholarship. “I was devastated.” The university honored her scholarship, even though no one knew when—or if—she’d play again. Immediately following surgery, still on crutches, Murray began physical therapy to regain her mobility. She built up to two grueling hours a day, five days a week, strengthening the muscles around her knee. It took six months before she was cleared to play. “I wondered if I’d ever be as fast as I was,” she remembers. The answer, happily, was yes. Murray was not only named a first-team all-American in college, she now plays in the new semiprofessional United Women’s Lacrosse League, which debuted this year in Boston. “It’s getting bigger and bigger,” she says. “I think in 10 years we’ll look back and realize the impact we had on women’s lacrosse.”
Alyssa Murray’s Road To Success:
5: Age at which Murray first picked up a lacrosse stick
362: Points she scored during her Syracuse career—making her second on the school’s all-time list
7: Number of goals Murray and her Syracuse teammates were down with less than 12 minutes left to play in the 2012 NCAA semifinals against Florida. In an epic comeback, Syracuse won. “It’s never over until it’s over,” says Murray, who calls the game her career highlight.
This article originally appeared in the October 2016 issue of SELF. For immediate access to our newest issue featuring Ashley Graham, subscribe now and download the digital edition. This full issue is available September 27 on national newsstands.
The post That Moment When: Alyssa Murray appeared first on SELF.
Wednesday 14 September 2016
Supplements For Weight Loss
Your Handy Dandy Weight Loss Tool
Do you want to lose weight? You’ve probably heard a number of conflicting things about supplements before, some of which are true, others are false. Supplements aren’t a magic solution for weight loss, but they can be a good tool to help you achieve your goal. In order to lose weight, you need to eat less calories than you burn. According to dotFIT, “The goal of incorporating a dietary supplement (or drug) into a weight loss program is to assist the user in complying with the daily routine that leads to weight reduction.” (Dotfit)
Role of Supplements in Weight Loss:
- Increased energy to help maintain a calorie deficit
- Appetite control
- Ensure an adequate amount of nutrients without eating extra calories
- Keep you feeling fuller, longer
- Reduce absorption of calories
Appetite Suppressants and Carbohydrate Absorption
Supplements can suppress the appetite and slow down the absorption of carbohydrates, which keeps you feeling fuller longer. How does it work, you ask? Most people don’t have any difficulty eating enough carbohydrates. In fact, many people eat too many carbohydrates and not enough protein. You can actually reduce the number of calories that are absorbed through carbohydrates though by taking specific supplements, such as CarbRepel by dotFIT. The slowed absorption will help you feel much fuller on the remaining carbohydrates.
Protein Meal Replacement
Protein shakes aren’t just for bodybuilders looking to bulk up. Rather, they are for everyone and can help YOU lose weight. While on a calorie deficit, protein shakes and bars make a great meal replacement. This helps you keep your calories low while still getting all of the protein that you need. Without adequate protein levels, you will likely lose more weight from muscle than body fat. Protein supplements help you lose the kind of weight that you want to lose.
Pump It Up With Caffeine
Let’s be honest. None of us just naturally have energy every single second of every single day because we all live real lives and it can be exhausting. Don’t let a lack of energy be the reason that you skip your workout or have that extra cookie. Energy supplements can give you the boost that you need. There are various forms of energy supplements, including caffeine, ginseng, and taurine.
One Step Closer
Supplements can help you get one step closer to achieving your goal. While the only way to lose weight is by eating less calories than you are burning, supplements can help you get there by giving you the energy to keep going and the protein to lose the right type of weight.
Sources
“Practitioner Dietary Supplement Reference Guide.” (n.d.): n. pag. DotFIT. Web. <http://ift.tt/2coaIR9;.
Related Links
- Personal Training
- Strength and Conditioning Training
- Hybrid Training
- Blog
- 5 Reasons Why You Should Take Supplements
The post Supplements For Weight Loss appeared first on Access Change.
Original Article: from Access Change
A Sample Week Of Working Out For Weight Loss
Knape/Getty Images
If you’re trying to lose weight, you may know that adding more workouts to your weekly routine is one of the best steps you can take. However, it can be tough to come up with a perfect plan on your own if you have no idea where to start. Whether you’re totally new to fitness or just need some guidance, you’re covered here. Celeb trainer Adam Rosante, author of The 30-Second Body and C9 ambassador, came up with a plan for SELF readers to help guide you to success with any weight-loss goals you may have (when it’s paired with healthy nutrition choices and good sleep, of course).
“This plan is highly effective, but totally accessible to all levels,” says Rosante. Here, he plans out your Monday through Sunday—all you have to do is show up and work hard. This mix covers all of your bases, but if you need to swap something out, that’s NBD—this is just an example week of the types of workouts you can be doing. Consider it a baseline to help get you going.
Here’s how to use this plan:
- Check out the perfectly planned week of workouts tailored to weight-loss goals below. If you’re not trying to lose weight, that’s completely fine too—no matter what your goals are, this balanced fitness plan can be a great guideline.
- Schedule your workouts for the upcoming week on your calendar and book your classes in advance.
- If you need to replace a day with another workout, just be strategic about it. “Follow the spirit of each workout: Strength training, high-intensity cardio, mobility work and stretching, steady-state movement.” Maybe you swap out a sprint day with an interval training group fitness class, or you hit up a restorative yoga class on rest day.
Now go get ‘em.
Monday: Total-Body Strength Training
“Strength training is the key to weight loss and unlocking your inner badass,” says Rosante. “You’ll burn fat, shape your body, and increase the number of calories your body burns at rest.”
This is because the more lean muscle your body has, the more energy it takes to maintain. This increases your BMR, or basal metabolic rate, meaning your body burns more calories at rest. This is a calculation of how many calories you’d burn if you just laid in bed all day.
Rosante’s simple strength workout requires some floor space, a workout bench, and a set of dumbbells. The exact weight you use will vary, he says, but he does have some guidelines for choosing the right ones. “You want to be able to complete all of the reps without stopping, while keeping great form,” he says. “But your last few reps should feel very difficult to complete. You should feel like you could maybe do one or two more reps if you had to.” It may take some trial and error, and it’s better to start lighter when you’re just beginning. (Here are some more tips on choosing the right weight.)
Ready to get started? Here’s the total-body strength workout you’ll do three times a week.
Your Total-Body Strength Workout
1. Bodyweight Squats—15 reps. Quick tip: Get low, keep your chest up, and don’t let your knees go over your toes during this lower-body move.
2. Dumbbell Bench Press—12 reps. Quick tip: Position yourself so your head, back, and butt are all on the bench, your feet flat on the floor.
3. Dumbbell Row—12 reps each side. Quick tip: If you don’t have a bench available, try a bent-over row.
4. Lying Isometric Y—Hold for 30 seconds. Quick tip: You can keep your legs on the ground for this one if that feels more comfortable.
5. Box Step-Ups—15 reps each leg. Quick tip: Alternate between your left and right leg, and for an extra challenge, step your lifted foot into a lunge as you come down from the box.
6. Plank—Hold for 30 seconds. Quick tip: Make sure you’re keeping your core tight!
Do the circuit 3x, resting for 1 minute between each round.
Tuesday: Sprint Intervals
Strength training is important for increasing your BMR, but the calorie burn payoff for high-intensity cardio workouts is more immediate. “Sprinting torches calories and gets the work done in a fraction of the time you’d spend jogging,” explains Rosante. This type of high-intensity interval training is especially effective because after skyrocketing your heart rate several times during a workout, your body uses more energy to get your body back to a resting state.
You can do Rosante’s simple (but tough as hell) sprint interval workout on almost any cardio equipment. So no worries if you just can’t with the treadmill sometimes—you can also use an indoor cycling bike, rowing machine, elliptical, you name it.
- 30 seconds: Full-out sprint
- 60 seconds: Moderate pace jog
- Do this 12x
Wednesday: Foam Rolling + 12,000 Steps
“Your body needs to recover after two days of intensity, but you don’t want to sit around doing nothing,” explains Rosante. “Foam rolling and stretching will improve your mobility and actually help to improve the quality of your workouts, [because] good mobility will allow you to achieve full range of motion in the moves. Executing these moves with a greater range of motion will force your body to exert more energy, and the more energy you exert, the more calories you burn.” A bigger range of motion means you’ll be able to squat deeper and lunge lower while using proper form. When the right muscle fibers are firing, you’ll get more out of every exercise.
Now pair that mobility work with some walking. Walking is a low-impact movement that increases blood flow and will help speed recovery, Rosante explains. “Plus, the simple science of weight loss is this: Expend more energy than you intake. Walking counts!” So break out the activity tracker or down load an app on your phone around and aim to get a solid 12,000 steps in (a little more than the normally cited 10,000 steps). “If the goal is weight loss, an extra 2,000 steps per day helps you kick things up,” says Rosante.
The post A Sample Week Of Working Out For Weight Loss appeared first on SELF.
Mercury in Fish: What You Need to Know
If you eat a lot of fish should you worry about mercury? High levels of mercury can cause tingling or numbness in fingers and toes and vision problems. It affects infant brain development. Even consistent, low-level mercury exposure can leave you fatigued or make concentrating difficult.
Here’s A 2-Move Workout That Really Targets Your Obliques
Classic obliques moves like bicycle crunches and mountain climbers can often feel like an afterthought at the end of a workout, but if you’re looking to mix up your go-to core exercises and incorporate them into your sweat session (rather than burning through a few reps before hitting the showers), you only need two moves to do it.
When they’re paired together, kick unders and inchworms hit you in all the right places. “The inchworm is a total-body exercise that requires you to engage your core while stabilizing your spine,” says Justin Norris, co-founder of LIT Method, an LA-based fitness studio that focuses on low-impact training. “This compound exercise works multiple muscle groups simultaneously, while elevating your heart rate.” So while it’s not hitting your obliques specifically, it is the perfect move for warming up your entire body and prepping your core for what’s to come. Plus, a higher heart rate adds to the calorie-burning potential of the entire workout.
Next up is kick unders, which hone in on your obliques for the best kind of side burn. “As you do a kick under, your core is constantly engaged, and the rotation isolates your obliques,” says Norris. “[Plus,] this exercise is great for correcting your posture and strengthening your core.”
And even though kick unders are oblique-focused, it works both your posterior chain (like your glutes and hamstrings) and your anterior chain (like your quads, deltoids, and core), so you’re putting your front and back to work in one well-balanced move, he adds.
Start by doing one minute of inchworms, then move onto one minute of kick unders, alternating sides. Do this for three sets, taking minimal rest breaks in between them. “By coupling these two movements together, you are exhausting your total body with the inchworms, and then isolating your core with the kick unders,” says Norris.
Here’s how to do ‘em.
1. Inchworms — 1 min
Whitney Thielman
- Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.
- Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists
- Walk your hands back toward feet and stand up.
- That’s 1 rep, continue for 1 minute.
2. Kick-Unders — 1 min
Whitney Thielman
- Start on all fours and tuck your toes. Lift your knees a few inches off the floor. For an extra challenge, start in high plank (like this)—just make sure you’ve mastered it first, says Norris.
- Lift your left foot off the ground. Rotate your torso to the right and kick your left foot under and to the right, pivoting on your right foot. Lift your right hand off the ground.
- Come back to starting position. That’s 1 rep. Repeat on the other side. Make sure your knees stay lifted off the ground. For an extra challenge, start in a high plank (like this)—just make sure
- Continue for 1 minute.
Repeat this circuit three times.
Creative moves like these guys may not be in your day-to-day workout, but once you try them (and feel the ~burn~), this might become the circuit you love to hate.
You may also like: A Simple Fat-Burning Workout You Can Do At Home
Related:
- This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
- The Barre Move That’ll Set Your Butt And Legs On Fire
The post Here’s A 2-Move Workout That Really Targets Your Obliques appeared first on SELF.
Tuesday 13 September 2016
The Abs-Defining Muscle You’re Not Working
Max-kegfire / Getty Images; Graphic by Dana Davenport
Even though there are a ton of great abs exercises out there, many tend to favor the upper abs or obliques. And, sure, those are great, but to build a stronger core you’ve got to challenge all of the muscles that make up the abdominals—that includes the rectus abdominis, internal obliques, external obliques, and even the one that’s too deep to see: the transverse abdominis.
“The transverse abdominis is an intrinsic core stabilizer, which means it helps stabilize your core and spine to help your body function correctly,” explains Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. This muscle is the deepest of the abdominal muscles, and is often referred to as the “corset muscle,” because it wraps around your sides and spine, Lefkowith explains. (It doesn’t actually attach to your spine though.)
It acts like a muscular girdle of sorts, protecting your lower back and helping to create that defined, nipped look when it’s worked along with the other muscles of your core. “Isolating and working one muscle alone will not give you a six pack,” says Lefkowith. But, having a strong transverse abdominis will create core stability. That stability will allow you to perform abs exercises properly, which will result in the visible definition you may be looking for.
“When engaged with other muscles of your core, it creates intra-abdominal pressure, bracing your core and tightening everything up,” says Lefkowith. That translates to lower-back pain prevention, she adds.
Learning how to activate the transverse abdominis can be challenging, but once you get the knack of it, your abs will work more effectively.
It can be difficult to recognize when you’re actually activating stabilizing muscles, like the transverse abdominis, explains Lefkowith. Whereas you can tell pretty quickly when you’re using some of your other muscles—for example, if you’re doing bicycle crunches properly, you’ll feel it in your obliques pretty quickly—it can be very difficult to know whether or not you’re engaging the deep muscles you can’t see or feel.
Lefkowith offers two suggestions for making sure you’re targeting the important but hidden muscle. “If you think about hollowing out your belly and drawing your belly button in toward your spine, you can learn to engage the muscle correctly,” she says. You can also try bracing to get it working. “You know you are engaging your core and contracting your transverse abdominis correctly when you tighten your stomach as if preparing to be punched in the gut,” says Lefkowit. “That reflexive tightening engages your abdominal muscles correctly.” Aim to create that sensation the next time you do core or compound exercises. Since this muscle is often neglected you really have to make a mental and physical effort to engage it, she adds.
Try these three exercises to activate and work your transverse abdominis (along with the rest of your core) at the beginning of a workout.
“I would pick a few activation or isolation exercises, like the ones below, to include in your warm-up to make sure your core is working correctly before you even work out,” says Lefkowith. Really think about engaging your core here—including that deep transverse abdominis. “If you just let other muscles compensate, which can happen since our bodies take the path of least resistance, you won’t get as much out of the exercises,” she says.
Do 15 of each of these exercises (or, for the plank, five 10-second holds with minimal rest in between), then repeat for two to three sets total. If that’s too much, try 10 reps–or work your way up to 20 for an extra challenge.
1. Dead Bug — 15 reps
Whitney Thielman
“This exercise is a great way to really focus on that hollow hold or the pelvic tilt and get those abs engaged correctly,” says Lefkowith.
- Lie on your back with your feet in the air and knees bent 90 degrees. Raise your arms in the air so that your hands are directly above your shoulders.
- Slowly extend your right leg in front of you and your left arm above your head, keeping your lower back pressed against the floor.
- Return to the starting position. Repeat on the other side.
- Do 15 reps.
2. Forearm Plank — 5 10-second holds
Valerie Fischel
“These are a great way to learn to properly engage your core especially if you focus on shorter, more intense holds,” says Lefkowith.
- Start with your forearms and knees on the ground, shoulder-width apart. Elbows should be stacked underneath the shoulders, your forearms straight in front of you on the ground.
- Lift your knees off the ground and push your feet back to bring your body to full extension, so your body creates one long line.
- Keep your core tight and your hips lifted, and keep your neck in line with your spine.
- Hold for 10 seconds, take a brief break then repeat four more times.
3. Bird Dog Crunch — 15 reps
Whitney Thielman
“These work on core stability, and they activate the glutes as you work your abs,” says Lefkowith.
- Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
- Inhale and extend your right arm forward and left leg back, maintaining a flat back and square hips.
- Squeeze your abs and exhale as you draw your right elbow to your left knee.
- Extend back out to start. Don’t forget to do both sides.
- Do 15 reps.
Isolated abs exercises can help with activating your whole core before a workout, but your abs should also be working during larger movements. Don’t forget to stay engaged during compound moves that work your core along with other muscle groups, says Lefkowith—think goblet squats, dumbbell thrusters, and deadlifts.
No matter what you’re doing during your workout though, keep those abs in the game–even (or especially) those deep ones.
You may also like: A Simple Fat-Burning Workout You Can Do At Home
Related:
- This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
- The Barre Move That’ll Set Your Butt And Legs On Fire
The post The Abs-Defining Muscle You’re Not Working appeared first on SELF.
What the Sugar Industry Didn't Want Us to Know About Heart Disease
For decades, we considered saturated fat and cholesterol to be the demons in our diets when it came to heart disease. It was the message consistently presented by the American Heart Association (they still recommend limiting saturated fat). And it's what the science pointed us to believe: cut down on saturated fat because it's linked to an increased risk of heart disease. So what did we do? Replaced bacon with muffins, chose sugary cereals over buttered toast and eggs, and almost always went for the low-fat option—which usually meant more sugar in our diets.
8 Women Share The Workout Tips That Helped Them Reach Their Weight-Loss Goals
Courtesy of Danni Mexon; Bahle Forbes; Whitney Curtis; Helen Woldemichael/Graphic by Valerie Fischel, Dana Davenport
There’s endless workout advice out there, but no matter how great a tip is, that doesn’t mean it’s a good fit for your life. Finding what works for you in your fitness journey is a major part of achieving your goals, whether that’s a number on the scale, finally mastering a tough move, or anything in between.
These eight women chased down their goals by discovering the creative habits, simple tweaks, and manageable lifestyle changes that made a big difference for them. Check out their handy, honest tips below, and you just might find something that works for you, too.
1. Create a virtual support system for added motivation.
Courtesy of Carly DiBiase/Graphic by Dana Davenport
“I had this group of girls I chatted with on WhatsApp every day that really helped push me. We all haven’t been as active in that particular group chat lately, but I still keep in touch with a lot of friends I’ve made through Instagram (including those girls) on a regular basis. They are always killing their workouts and are super supportive, so all I have to do is tell them I don’t feel like working out, and they’ll remind me to get off my butt and get it done!”
—Carly DiBiase, @tiudeebs
2. Have a plan for the days when you really, really don’t feel like working out.
Courtesy of Danni Mexon/Graphic by Dana Davenport
“I find that taking a moment to look back on my progress, and a quick scroll through all the inspirational girls I follow on Instagram, gives me that extra kick of motivation to get my butt moving and start. Another tip that worked for me is to get straight into my workout gear [when I get home from work]—if you are dressed for the occasion, you are more likely to get it done!”
—Danni Mexon, @dannimex87
3. Mix up your workouts and don’t be afraid to include lower-intensity classes to balance things out.
Courtesy of Bahle Forbes/Graphic by Dana Davenport
“I do a lot of strength training that leaves my body a little stiff, so yoga is relaxing and pretty challenging.”
—Bahle Forbes, @bahleforbes
4. Focus on something other than your weight or clothing size.
Courtesy of Kayte Hennick/Graphic by Dana Davenport
“Losing weight has taught me that I’m capable of so much more than I would have ever given myself credit for. I went from getting exhausted walking up a flight of stairs to hiking 13 miles to the top of a 14,000-foot mountain. My fiancé and I have been talking about training for a half marathon that climbs that same mountain—big things to come! My life was limited by my weight, and now I’m free to really live an active and healthy life.”
—Kayte Hennick, @kaytedoesit
The post 8 Women Share The Workout Tips That Helped Them Reach Their Weight-Loss Goals appeared first on SELF.
Monday 12 September 2016
This Lunge Variation Targets Your Butt And Hips Better Than The Regular Kind
DeanDrobot / Getty Images
These days, curtsying isn’t really a thing in everyday life—but it should be at the gym. Curtsy lunges, that is. While classic lunges are still great, this ~fancy~ variation works muscles of your lower body that the regular kind doesn’t target as effectively.
“With this lunge variation, you’re not just targeting your gluteus maximus [which is the largest and outermost glute muscle] like a standard lunge does. The curtsy lunge also activates your stabilizer muscles, inner and outer thighs, and hip abductor muscles,” says Taylor Gainor, co-founder of LIT Method, an LA-based fitness studio that focuses on low-impact training. “Activating your stabilizing muscles helps with balance and strengthens your core,” Gainor adds, and targeting the smaller muscles of your glutes will help create strength and more definition. Plus, y’know, you’ll master the art of the perfect curtsy.
Rather than alternate sides like you might with a regular lunge, it’s best to do all reps on one side before switching to the other. “This is so you can focus on your stability first and then your range of motion,” explains Gainor. These elements help ensure you’re receiving all of the benefits from this lower-body move.
Check out how to do a cursty lunge with a kick below—the kick to the side adds a little extra oomph to your hip and outer thigh at the end of each rep.
Curtsy Lunge With Kick
Whitney Thielman
- Start standing with your feet about shoulder-width apart.
- Lift your left leg off the ground and step your left foot diagonally behind you, bending both knees to lower your butt toward the floor. Be sure to keep your chest lifted and your spine long.
- There are a couple errors to watch out for here. “The common mistake we see with the curtsy lunge is that most people place their feet too close together,” Gainor says. Also, make sure your front knee doesn’t go past your right toes.
- Driving through your right heel, come back to standing. Kick your left foot out to your left side, and move directly into the next rep without placing your left foot back on the ground.
- That’s 1 rep, do 15 to 20. Make sure you keep a slow and and controlled tempo, Gainor says. Switch sides, and do three sets total on each side.
You may also like: 9 Easy Stretches For Tight Hips
Related:
- This Lazy Girl Move Is The Best For Your Butt
- The Barre Move That’ll Set Your Butt And Legs On Fire
- The Best Back And Hip Stretch You Should Be Doing
The post This Lunge Variation Targets Your Butt And Hips Better Than The Regular Kind appeared first on SELF.
Saturday 10 September 2016
This New Hoodie Is MADE For People Who Never Want To Take Off Their Headphones
Here is three-time Olympic medalist Tori Bowie wearing the new hoodie.
Whether you’re crossing the starting line on race day, adding a few weight plates to the barbell before a deadlift, or tackling new choreography during a dance cardio class, getting in the right frame of mind is essential if you want to bring your A game.
Athletes use everything from motivational mantras (such as gymnast Laurie Hernandez’s pre-competition “I got this” whisper) to a mood-setting pre-race playlist to create a distraction-free zone. To help you get in a champion mindset, Adidas just launched a new line of apparel called Athletics, a collection that features their new Z.N.E. Hoodie. (Z.N.E. is an acronym for zero negative energy.) The concept behind the outerwear is that it will help athletes—including you—find focus before tackling a workout. The hoodie ($100, adidas.com), just launched this week and I had a chance to try it out after attending the launch event in NYC.
Ultimately, it’s what you’d expect a fitness hoodie to be. The mostly cotton fabric is heavy enough to transition to cooler temperatures. The full-zip is great (not enough hoodies use this IMO), and there’s ample space in the front zippered pockets for all of my goodies. Again, zippers are key—this means I won’t constantly be checking to see if my items have fallen out. I’ve been burned in the past.
Here I am, giving my best, don’t interrupt me while I’m in the editing zone look, along with a much nicer looking product shot from Adidas.
Here’s where it differs a bit: the high neck and hood depth. Once winter weather hits, this high neck (I’m talking nostril-level) is going to come in handy when it comes to protecting my neck and face against the cold, windy elements. And the hood accommodates everything: top knot—check, over-the-ear headphones—check, both of these things together—check. I tested it with a few different over-the-ear headphones and all fit. And while a jacket hood is great for eliminating distractions (small chat included), a deep hood that stays in place is also really great at protecting my curly hair from the rain when I’m wearing it straight. Win-win.
One thing I think is missing though, is a tiny slit or hole near the neck or chest to slip my headphone wire through—I like having options. But I guess we’ll all be transitioning to wireless headphones soon enough (thanks Apple).
For more fitness gear picks, check out these 21 pairs of comfy and stylish workout leggings.
Related:
- This Lazy Girl Move Is The Best For Your Butt
- The Back And Hip Stretch You Should Be Doing
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home
The post This New Hoodie Is MADE For People Who Never Want To Take Off Their Headphones appeared first on SELF.
Friday 9 September 2016
This Mat Exercise Will Transform Your Core
Max-kegfire / Getty Images
If you’ve taken a Pilates or yoga class recently your instructor has definitely asked you to hold Boat Pose. This move challenges you mentally and physically—it isn’t easy to balance as your abs are shaking from the intensity—and it’s a go-to exercise for strengthening your core, including those hard-to-reach abs muscles.
“It effectively targets the deep core including the transverse abdominis and the psoas, which are key for posture and alignment as well as the key to a lean torso,” explains Erika Bloom, Pilates instructor and founder of Erika Bloom Pilates. You’ll need both strength and endurance to hold this pose, she adds—and, considering how many things we use our core for, building endurance in those muscles is definitely a bonus. “We recruit our core muscles 24 hours a day to move, breathe, and function, and they should be active throughout any type of workout,” she says.
To properly activate your core muscles in this pose you want to imagine that you are bringing your belly button to meet your spine. By doing this you should feel your lower abs contract. You also want to make sure that your spine is long (no hunching!) without having your chest pop forward—so think about bringing your ribs in, too.
But your abs aren’t the only muscles working during this move. “Boat Pose teaches the integration of full-body engagement with core facilitation,” explains Bloom. That means you need to keep your core muscles engaged in order to remain balanced, but you’ll also be using tension in your arms and legs—think tightness in your core and extension through your appendages. This tension is the sensation you want to achieve when instructors tell you to “tighten your abs” during moves that don’t feel like traditional abs exercises (what’s up burpees and push-ups).
Even though Boat Pose a great teaching exercise for your core, don’t think of it as training wheels for other abs moves—it’s still tough as hell. Here’s how to do it.
Boat Pose
Valerie Fischel
- Sit with your knees bent, feet flat on the floor. Grasp your legs under your thighs, slightly above your knees.
- Lean back slightly. Lift your feet off the floor so that your shins are parallel to the floor.
- Extend your arms straight out in front of your at shoulder height, with palms facing up.
- Keep your knees bent for 30 seconds, suggests Bloom. Take this time to really engage your deep abdominal muscles and lengthen your spine, keeping your chest open.
- Place your feet back on the ground and relax for a few breaths. Then, do it a second time—this time, straighten and raise your legs toward the ceiling until your body forms a V shape (as shown). “Focus on keeping your abdominals pulled in deep and your spine long,” says Bloom.
- Hold this position for 30 seconds to one minute, if you can keep the proper form. “If you find that you are losing your form, maintain bent knees for the second set,” says Bloom. “Doing it right is key to getting the benefits!”
Hey, as they say, anything worth doing is worth doing right—especially with the awesome benefits of Boat Pose.
You may also like: A Simple Fat-Burning Workout You Can Do At Home
Related:
- This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
- The Barre Move That’ll Set Your Butt And Legs On Fire
The post This Mat Exercise Will Transform Your Core appeared first on SELF.
A 10-Minute Bodyweight Workout You Can Do During Your Lunch Break Without Getting Too Sweaty
Egill Bjarki/Getty Images
Working out during your lunch break always sounds like a great idea. That is until you realize there isn’t enough time to shower and get ready all over again—dry shampoo can only work so many miracles.
The lunchtime solution is a quick routine that works your entire body in 10 minutes. That should leave you with plenty of time to rinse off, but there aren’t any high-intensity, sweat-inducing cardio moves included in workout, developed for SELF by Jessica Bolbach, owner of NYC fitness studio KORE, in case you want to skip a shower entirely. When you’re done training, you’ll be feeling refreshed and ready to tackle the afternoon—and your co-workers won’t smell a thing.
Head to the gym or find some green space outdoors and get to work. This routine doesn’t require any equipment so you can do it anywhere that works best for you. Time staaaarts…now!
How To Do The Workout: Perform each move for two minutes, taking 30-second break after each exercise.
Do as many reps as you can in the allotted time.
1. Bodyweight Squats — 2 minutes
Whitney Thielman
- Start standing with feet just slightly wider than hip-width apart.
- Sit your butt back into a squat, without letting your knees go past your toes. Make sure your weight is in your heels, and keep your chest up. (Read this for more form tips.)
- Continue for two minutes.
~Rest for 30 seconds~
2. Push-Ups — 2 minutes
Whitney Thielman
- Start in high plank with your hands about shoulder-width apart.
- Bend your arms and lower your chest as close to the floor as you can.
- Push back up to a plank.
- Continue for two minutes.
~Rest for 30 seconds~
3. Planks With T Rotation — 1 minute on each arm with a 30-second break between sides
Whitney Thielman
- Start in high plank with your feet hip-distance apart.
- Now rotate your entire body to the right into a side plank with your left shoulder above your left wrist.
- Extend your right arm to the ceiling and continue to drive your hips up.
- Return your right arm down to high plank. Continue for one minute. Then rest 30 seconds and repeat on the opposite side.
~Rest for 30 seconds~
4. Standing Oblique Crunches — 2 minutes
Whitney Thielman
- Stand with your feet hip-width apart and hands behind your head and elbows wide.
- Lift your left knee toward your left elbow while you bend your torso up and over to the left.
- Bring your left foot back to standing and repeat on the other side, lifting your right knee towards your right elbow.
- Continue for two minutes, alternating sides with each rep.
You may also like: A Simple Fat-Burning Workout You Can Do At Home
Related:
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
- This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
- These 3 Bodyweight Exercises Are All About Those Abs And Arms Muscles
The post A 10-Minute Bodyweight Workout You Can Do During Your Lunch Break Without Getting Too Sweaty appeared first on SELF.
SELF Is Bringing UpNOut Studio Back To NYC For A Weekend Of Ultimate Workouts
Mikolette / Getty Images
Working out is fun, but working out with a bunch of friends and strangers who love to work up a sweat as much as you do is seriously amazing. So we’ve rounded up 22 of our favorite trainers and next-level workouts all under one roof for a weekend of sweat-filled goodness at the SELF UpNOut Studio event.
UpNOut Studio is a two-day, immersive fitness extravaganza. The energy, the intensity, the laughs, the swag—it’s all going down on October 15 and 16 in New York City and you’re invited to get your sweat on with us. There are exclusive classes, post-workout beauty bars, healthy snacks, foam rolling workshops, and more—it’s a complete fitness takeover aimed at helping your feel and look your best. Check out a clip from last year’s event below to get a little taste of what’s in store.
You can see the full schedule of events here, but here’s a preview of what you can expect:
- A class with Y7 Studio will clear your head and the flows will seriously work your abs. The studio is known for their hip hop-heavy playlist and Drake + Sun Salutations = the perfect combo.
- Aerospace is bringing their cardio-sculpting boxing workout (the one that Victoria’s Secret models love) to the event. Making it through the 50-minute class will not be easy, but it’s great way to finally try a boxing-inspired workout with friends.
- There are also high-energy dance cardio classes, make-your-muscles-shake barre workouts, team-inspired indoor cycling rides, fat-burning kettlebell training, and hardcore boot camp options if you really want to up the ante.
A ticket costs $35 and will get you one studio class, a swag-tastic tote bag filled with lots of goodies and passes to the featured studios, a subscription to SELF magazine (to keep those good vibes going all year long), and access to UpNOut Lounge which features a braid bar, healthy bites, mini massages, and meditation sessions. You can also add a one 30-minute bonus class (space permitting).
Spots are limited, you can purchase a ticket here. Fall means back to school—and fitness classes are now in session.
Related:
- This Lazy Girl Move Is The Best For Your Butt
- The Back And Hip Stretch You Should Be Doing
- A 15-Minute No-Equipment Workout That’ll Sculpt Your Abs And Arms
The post SELF Is Bringing UpNOut Studio Back To NYC For A Weekend Of Ultimate Workouts appeared first on SELF.
Thursday 8 September 2016
How to Fuel Up Naturally for Your Active Lifestyle
Despite the fact that most of us aren't professional athletes, it's still a good idea to fuel your body when you're active. Buying sports drinks, gummies, gels and bars can get expensive—not to mention, they can have some questionable ingredients. So it's a good thing recent studies have shown that foods you probably already have in your pantry can work just as well. Whether you're training for a marathon or just lacing up for the first time, here are some simple sports nutrition tips on how you can feed your inner athlete naturally.
5 Ways to Move More Throughout The Day
Combating a Sedentary Lifestyle
Do you sit all day at work? Do your knees, neck, and back ache throughout the day? If you answered yes to either of these questions, then you are in good company. The majority of the population spends all day sitting at a desk because it is the nature of today’s workforce. This sedentary lifestyle leads to joint pain and stiffness because your body isn’t able to move. You’re the tin man and movement is the oil that you need to fully use your muscles and joints. Just because your job requires you to sit all day, doesn’t mean you’re out of luck as far as movement goes. Here are five ways to move more throughout the day:
1. Park Farther Away
You can start your day off with more movement by parking farther away. It is in our nature to search for the closest parking spot, but for what? Just to go sit again? Park at the back of the parking lot and take a nice little walk to get yourself moving. This will not only start you off on the right foot, no pun intended, but it will help to wake you up in the morning. This can be applied to any parking lot that you are in. As an added bonus, it’s typically faster to find parking farther away at places like the mall, so you can save time and gas.
2. Take The Stairs
Once you have started your day, avoid the elevator and take the stairs. Both will get you there and picking the stairs over the elevator will kick your muscles into high gear!
3. Take a Walk
This may sound like an obvious one but it is too easy to forget about going for a walk. You sit all day at work, you sit at lunch, you sit in the car, you sit to eat dinner, and then you sit and relax after your long day of sitting. Take a walk on your lunch break. Take a walk with your family after dinner. Going on a walk will go miles for your movement goals.
4. Set an Alarm to Move Every Hour
Grab your phone or watch and set an alarm to add some movement in every hour. This can be standing up and stretching, jumping jacks, bodyweight squats, or any other form of cardio. Pick a time every hour that will realistically work for you and your schedule. Remember, five minutes every hour, for eight hours, is 40 minutes of extra exercise per day!
5. Use The Farthest Restroom at Work
Changing the restroom that you use at work seems so simple but it can really help you move more throughout the day. Chances are, your preferred restroom is the closest one to your desk. Start going up a floor or further down the hall to use the restroom. This will add in some extra walking each time you get up.
Take Action
Moving more throughout the day doesn’t have to be as difficult as it sounds. A small amount of extra movement throughout the day can go a long way. Choose to walk farther away to the store or the restroom and make a point to walk and stretch on a regular basis. This extra movement will help you get to your goal.
Related Links
The post 5 Ways to Move More Throughout The Day appeared first on Access Change.
Original Article: from Access Change