Wednesday, 30 November 2016

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.

Tuesday, 29 November 2016

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)

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

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

6 Healthy Holiday Treats & Snacks to Make with Your Kids Blog Post

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!

Monday, 28 November 2016

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.


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. 


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. 


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

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.

Friday, 25 November 2016

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.

Thursday, 24 November 2016

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.

Wednesday, 23 November 2016

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

57 Delicious & Healthy Ways to Use Leftover Chicken Blog Post

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?

Which Bakeware Should You Use—Metal or Glass? Blog Post

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

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

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.

Tuesday, 22 November 2016

The One Trick You Need to Outsmart a Holiday Eating Binge

The One Trick You Need to Outsmart a Holiday Eating Binge Blog Post

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

Cranberry Coconut Salt Scrub from Kale & Caramel Blog Post

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 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.

Monday, 21 November 2016

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

The post How To Survive The Holidays Without Gaining Weight appeared first on Access Change.

Original Article: from Access Change

4 Fat-Burning Treadmill Workouts To Try When It’s Just Too Cold Outside

These hill and interval treadmill workouts will definitely warm you up when the temps drop—get ready to sweat.

Sunday, 20 November 2016

A 30-Minute Treadmill Workout That Burns Fat Fast

Sweat it out—and fast—with your new favorite calorie-torching treadmill workout. It's only 30 minutes long, but it's got everything you need.

Friday, 18 November 2016

A Chill 10-Minute Bodyweight Workout For When All You Want To Do Is Sleep

This gentle bodyweight workout lets you listen to your body while staying on track with your fitness routine.

Wednesday, 16 November 2016

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!


Related Links

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

Original Article: from Access Change

Trainer Emily Skye's Before-And-After Pics Make A Surprising Point

She's happier with a higher number on the scale.

5 Beginner-Friendly Foam Rolling Moves To Master

Get started with these simple, effective foam rolling moves from celebrity trainer and rolling advocate Ashley Borden.

A 15-Minute Calorie-Crushing Treadmill Workout

Get your heart pumping with intervals that don't mess around in this tough 15-minute treadmill workout.

Tuesday, 15 November 2016

22 Gifts For The Runner In Your Life In 2016

Here are the perfect gifts for runners 2016—these fun, functional picks will make every mile even better.

10 Fitness Gift Ideas To Get Your Workout Buddy

These fitness gift ideas are perfect for your favorite fit friend. Bring your A game to gift giving with these finds.

A Quick 5-Move Total-Body Workout Routine

This total-body workout will work your arms, butt, and core without requiring a lot of time or equipment.

Sign Up NOW For Our January New Year's Fitness Challenge!

We’re all starting together January 2nd. Don't miss out!

That Moment When: Christmas Abbott

Christmas Abbott's incredible fitness journey began in war-torn Iraq.

Monday, 14 November 2016

26 Gift Ideas For The Girl Who Lives in Athleisure

These 2016 fitness gift ideas are perfect for any athleisure-loving, barre-hopping friend on your holiday shopping list.

Kayaking Through Cancer

Five charities are using physical activity to help people through hardship. Here's how you can get involved.

10 Total-Body 10 Minute Workouts For When You Need To #GetItDone

For days when an hour-long workout is just not happening, sweat it out with one of these 10 minute workouts.

Sunday, 13 November 2016

The Best Workout Class For Your Zodiac Sign

Find the best workout class for your zodiac sign by checking out the helpful compatibility list below. Then give the new workout a try.

Saturday, 12 November 2016

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!


Related Links

The post Exercise and Breastfeeding appeared first on Access Change.

Original Article: from Access Change

Friday, 11 November 2016

Thursday, 10 November 2016

20 Motivational Fitness Gifts Made For Instagram 2016

These 2016 fitness gifts are perfect for any Insta-loving, motivation-seeking gym rat on your list—plus, they're all under $60.

Do This 10-Minute Butt And Abs Workout At Home

This butt and abs workout incorporates exercises that work both your glutes and your core—two burns, one stone.

Wednesday, 9 November 2016

21 Healthy Gift Ideas For The Wellness Guru In Your Life

Thoughtful presents for their mind, body, and soul.

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

The post Peanut Butter… That Has Protein, Right? appeared first on Access Change.

Original Article: from Access Change

Here’s Exactly How To Superset Exercises At The Gym

Your guide to supersetting, compound setting, and circuit training—and how to figure out which is right for you.

The Abs Workout That'll Make You A Better Runner

This no-equipment abs workout may not be what you'd expect for a running routine, but you'll definitely feel the benefits.

Tuesday, 8 November 2016

Monday, 7 November 2016

Model Candice Huffine: Running Is For Women Of Every Size

The plus-size model graced a cover of Women's Running.

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


The post Don’t FALL Out Of Your Fitness Routine appeared first on Access Change.

Original Article: from Access Change

Kate Upton Basically Stays Fit By Lifting Really Heavy Things

Fitness experts are all for it. Here, they explain the concept behind "progressive overload," or making sure your workouts are getting harder and harder.

The Ultimate Hiking And Camping 2016 Gift Guide For Weekend Explorers

These fun, functional hiking and camping gifts are perfect for the most outdoorsy people on your list in 2016.

Friday, 4 November 2016

These 12 Fitness Trackers Are The Gift That Keeps On Giving

2016 fitness trackers are more stylish and technologically advanced than ever. Here are some of our favorites.

Is It OK to Refreeze Previously Frozen Food?

Is It OK to Refreeze Previously Frozen Food? Blog Post

Most people worry about the food safety of thawing and refreezing, but as long as it's done right, it's perfectly safe. The only risk you'll take is ruin­ing the taste and texture of the food.

Related: Our Top Picks for Healthier Frozen-Food Dinners

How to Navigate the Holidays with a Food Allergy (and Still Eat Deliciously)

How to Navigate the Holidays with a Food Allergy (and Still Eat Deliciously) Blog Post

Whole roasts with all the trimmings surrounded by mounds of herbed stuffing, creamy green beans covered with crispy onions, baskets of dinner rolls, soft salty butter, savory gravy. This tablescape is all too familiar—the happy tastes and smells of the holiday season. However, since I was diagnosed with celiac disease, that tantalizing tablescape signals caution.

These Simple, Powerful Reminders Helped This Woman Find Weight Loss Success

Patience and consistency were key in this woman's weight loss success—here's how those reminders helped her lose 45 pounds.

Best Cardio Workouts That Will Have Your Butt Working Overtime

Here are three simple ways to get make your cardio workouts even more effective at targeting your glute muscles.

Thursday, 3 November 2016

Seeing My Dad Run The New York City Marathon Transformed The Way I Work Out

Working toward a goal doesn’t have to mean running the New York City Marathon—I learned to apply it to my gym workouts, too.

Wednesday, 2 November 2016

What Supplements Are Right For You?

3 Steps To Figure It Out

Have you considered taking supplements but figured that it wasn’t for you? Well, here’s some good news. Supplements are for everyone! They are designed to help you get to your goal by filling in the gaps in your nutrition and boosting your energy levels. Supplements are anything from protein powder, to caffeine, to vitamins. But which supplements are right for you? To determine this, you need to determine your goals, figure out what is currently missing in your nutrition, and decide how fast you want to get to your goal.

1. Determine Your Goals

What do you want to achieve? Do you want to lose body fat or build muscle? Just how much of a change do you want to see? Every person has a unique goal and thus needs a unique blend of supplements tailored to them. If weight loss is your goal, you will likely need a lower calorie protein powder, as well as an energy booster to fight the fatigue of a lower calorie diet. If you want to put on some muscle, you will likely need a protein powder, amino acids, and possibly creatine. Each supplement has a purpose and you need to determine which supplements will help you achieve your goal.

2. Figure Out What Is Missing

What is currently missing from your diet? Do you struggle to get protein? If so, adding a protein supplement will help with that. Do you feel hungry all the time? If so, adding an appetite suppressant can help curb the hunger. The first thing to do is to log your food using an app, like My Fitness Pal. This will tell you if you are low in any nutrients. Look for the gaps in your nutrition and use that as a guideline for which supplements you should take.

3. Determine How Fast You Want To Get There

Everyone wants to say “as fast as possible”. You have to be honest with yourself though. The faster you want to get to your goal, the harder you have to work. You need to be spot on with your nutrition. The human body is capable of a lot but, when it comes to weight loss, there are limitations in order to stay within the the safe zone.

For example, if you want to lose 10 pounds in a month, or 2.5 pounds per week, you need to eat a calorie deficit of 1,250 calories per day. If you are an average female and burn 1,800 calories per day, then that means that you would need to eat 550 calories per day. It’s just a basic math equation. The problem with this is that 550 calories per day is way to low. That’s not a realistic goal and would do more harm than good. To determine how fast you want to get to your goal, you need to do that math to stay within the safe zone while setting realistic expectations.  

How does this apply to supplements, you ask? Various supplements can help you reach your goal faster through a variety of methods, such as restricting carbohydrate absorption and decreasing your appetite. The faster you want to get to your goal, the more supplements you can take to help you get there. Remember, there isn’t a magic pill. Supplements will only help you get to your goal if you’re putting in the work with your nutrition and workouts.

The Missing Element

Supplements are great for everyone. Once you determine your goal, they will help you get there. When you know what is missing in your nutrition, supplements can fill in the gaps. They will also help you get to your goal on time. Talk to one of our trainers today to figure out which supplements are right for you.


Related Links

The post What Supplements Are Right For You? appeared first on Access Change.

Original Article: from Access Change

13 Fitness Gift Ideas For 2016

These fitness gift ideas are perfect for the most active people on your list in 2016 (and maybe there's a little something for you, too).

The Best Way To Get A Workout In 40 Minutes

If you need to do your workout in 40 minutes, the key is dialing up the intensity. Trainer Noam Tamir breaks down the perfect plan.

ClassPass Has Canceled Its Unlimited Membership Tier

So long, unlimited workout classes. ClassPass has canceled its unlimited membership tier.

Attention, Engaged Couples! You Can Now Put SoulCycle Classes On Your Wedding Registry

Wedding registry website Zola has announced an exclusive partnership. Now, couples who love to tap it back can add SoulCycle classes to their wedding wishlist.

Tuesday, 1 November 2016

This Beginner Abs Workout Is Perfect If You Hate Crunches

Your entire core will feel the burn with just four moves and 10 minutes in this beginner abs workout.