7 Speedy Workouts You Can Do Before Breakfast

Biggie Productions / Getty Images

One major benefit of working out in the morning is that you can cross “do fitness stuff” off your to-do list before you even check your email. (Seriously, don’t check it in bed.) That way you won’t have to stress about sneaking out of work in time to make an evening boot camp class, and you can grab drinks with your friends when that invite rolls in after lunch.

The challenge? Actually getting up in time to, y’know, do it. Fitting in a morning workout doesn’t have to mean setting your alarm a full hour earlier—here are seven routines that are all under 10 minutes. That’s just enough time for your curling iron to heat up and for your steel-cut oats to cook.

1. Wake up—and fast—with this high-energy plyometric workout.

This explosive, fat-burning 10-minute workout includes lots of jumping exercises—beware, it’s tough. But it totally bests java when it comes to getting you energized for your day.

2. Or, for a more gentle start to your day, this yoga flow is the way to go.

If you prefer a more gentle wake-up call, this five-minute yoga flow is the way to go. (Psst—here’s a yoga flow sequence for stronger abs.)

3. Blogilates’ Cassey Ho is the perfect person to get you pumped up for your day with this high-energy routine.

This routine incorporates moves like burpees and mountain climbers for a full-body burn in just eight minutes.

4. If you’re a runner, try this quick stretch and strength routine.

This is the perfect cross-training workout to improve lower-body strength and to increase mobility in your hips and ankles. And even if you’re not a runner, it’s still a great way to sweat.

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The 15-Minute Cardio Workout That’s Better Than Running On A Treadmill

fizkes / Getty Images

Unless you enjoy cardio machines, or are training for a race or event, you don’t have to log long runs on the treadmill to get your heart rate up, explains Eric Fleishman, celebrity trainer and author of Hollywood Muscle. Performing bodyweight exercises quickly, and with minimal rest, will give you similar cardiovascular benefits (and sometimes even more), he explains.

Fleishman created the challenging cardio and strength routine below. Since there’s no weights or machines needed, these moves could be done in a gym or at home. Try doing this workout first thing in the morning, recommends Fleishman. “You’ll jumpstart your day, and following a healthy breakfast, you’ll ride the wave of those wonderful endorphins all day long.”

If you’ve got 15 minutes, you’ve got no excuse. Learn how to do the routine below, then save the pin at the bottom for easy reference!

1. Bodyweight Squats — 15 reps

Whitney Thielman

• Start standing with feet just slightly wider than shoulder-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. (Check this story out for more form tips.)
• That’s 1 rep, do 15.

2. Reverse Lunges — 15 reps 

Whitney Thielman

• Start in a standing position with your feet about shoulder-width apart.
• Step backwards with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
• Bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground. 
• Push through the heel of your right foot to return to standing. Repeat with your left leg. 
• That’s 1 rep, do 15.

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Carbohydrates 101- What Are Carbohydrates?

Your Favorite Fuel

Carbohydrates… the tasty treat that you try to avoid. You’ve heard about carbohydrates but do you really know what they are? Carbohydrates are a macronutrient, which means that they supply energy to the body. They are the sugars, starches, and fibers found in a variety of food.

Benefits of Carbohydrates

• They are the body’s preferred source of energy.
• Carbohydrates promote brain health because they are the only form of energy that your brain can use.
• The muscles use carbohydrates as fuel during higher intensity activities.
• They regulate blood sugar levels and digestive health.
• They promote a healthy heart and lower cholesterol levels.
• Carbohydrates keep you feeling fuller longer.

To receive these benefits, there are a few things you must know.

Types of Carbohydrates

Firstly, there are two types of carbohydrates that each have their own health benefits:.

Complex Carbohydrates vs Simple Carbohydrates

• Simple carbohydrates, or monosaccharides and disaccharides, consist of one or two sugar molecules. They are the quickest source of energy because they are the fastest and easiest to digest. Food sources include fruit, honey, various jams, and sweets.
• Complex carbohydrates, or polysaccharides, are referred to as dietary starch and consist of sugar molecules that are strung together. They provide long term energy because they are slower to absorb. Food sources include grains, pasta, and vegetables.

Fiber, Sugar, and Starch… Oh My!

Secondly, there are three main sources of carbohydrates and each have their own benefits in your nutrition.

A Healthy Dose of Fiber

The media is certainly right when they recommend fiber because it has many health benefits. You can use fiber to lower the risk of heart disease, as well as improve digestive health, and increase the feeling of fullness. There are two types of fiber:

• Soluble fiber is dissolved by water and moderates blood glucose levels. Food sources include oats, beans, fruits, and vegetables.
• Insoluble fiber doesn’t absorb in water and helps with intestinal health. The largest food source of insoluble fiber is the bran layer of cereal grains.

Sugar

Sugar has a poor reputation in the health world but it isn’t bad for you as long as it is part of a balanced diet. This simple carbohydrate actually has a very important function. Sugar provides the immediate energy that the body needs as well as stored energy for later. Eventually, your body will break down every type of carbohydrate into glucose because it’s the easiest to absorb and use for energy. Yes, even vegetables get broken down into sugar.There are two categories of sugar:

• Monosaccharides– Single unit sugars, such as Glucose, Fructose, and Galactose.
• Disaccharides– Two monosaccharides linked together, such as Sucrose, Lactose, and Maltose.

Starch

Starch is a complex carbohydrate whose primary function is long term energy. The body breaks it It down into glucose and transports it throughout. A wide variety of foods contain starch, including potatoes and grains.

Glycemic Index and Why it Matters

Have you ever noticed that some carbs are more filling than others? This is explained by the glycemic index. The glycemic index is a ranking of foods that contain carbohydrates based on how the food affects blood sugar. Foods with a lower glycemic index are absorbed at a slower rate and help keep you feeling fuller longer. Lower glycemic index foods include whole wheat pasta, beans, and apples. Higher glycemic index foods include instant rice, white bread, and rice cakes.

Now You Know

Carbohydrates are an essential part of your diet because they contain the energy that fuels your body and your brain. Each carbohydrate has a specific purpose and, without them, your body wouldn’t be able to function.

 

Series

• Carbohydrates 101- What Are Carbohydrates?
• You Need To Eat Carbohydrates

Sources

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

Related Links

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

The post Carbohydrates 101- What Are Carbohydrates? appeared first on Access Change.

Original Article: from Access Change

Why Should I Do Resistance Training?

Resistance Training = Results

I have heard it all too often from multiple people that all you need to do is cardio to lose weight or be healthy. I will tell you right now that the proper mindset should be that you need to lift weights to be healthy and lose/maintain weight. There is much misinformation out there about lifting. However never fear! In this article we will help clear up any confusion and provide valuable information about how resistance training brings you the results you want. The results can range anywhere from gaining strength to losing weight!

Weight Loss from Lifting Weights

Yes it is true. You can lose weight from lifting weights! Muscles require calories to contract/move and therefore when you use muscles you use more calories. Therefore more muscles being used leads to more calories being used! Another aspect that is forgotten about lifting is that it damages your muscle fibers. That’s the soreness you feel the next day or so. When muscle fibers are damaged your body needs to rebuild them. What is one thing you need to rebuild your muscles? Calories! Energy is required to conduct the processes necessary to rebuild muscle. Another important aspect about resistance training is that resistance training maintains/increases lean body mass. It is important to maintain/increase lean body mass and focus on reducing your body fat percentage in order to lose weight and be healthy.

No you wont get bulky

A fear of some people is that once they start resistance training they will look like bodybuilders. This is not the case! Bodybuilders male and female gain muscle size due to their high calorie diets as well as their high volume training regimens. Regular resistance training allows a person to be healthy and fulfill their health goals without gaining large muscle size. Resistance training 2 – 3 days a week is recommended at minimum in order to pursue a healthy lifestyle.

Get Stronger

Everyone knows that you will get stronger from lifting weights but getting stronger is more important than most realize. Gaining strength is essential in being able to live a healthy and productive lifestyle. Getting stronger leads to less chance of developing disease or other degenerative conditions. Additionally on top of strengthening muscles we must also remember that strength training strengthens bones, which is beneficial in preventing future degenerative diseases such as osteoporosis. 

Older Adults + Strength Training = Health

When we are younger we take strength for granted but as we age strength becomes more important than ever. Strength has been correlated to prevention of injury as well as a higher quality of life in middle aged/older adults and persons with disabilities such as Parkinson’s. Gaining more strength, especially lower body strength, also leads to a stronger heart and less likely chance of developing any type of heart disease like high blood pressure, etc.

It’s fun and beneficial!

Resistance training is the only type of exercise that can slow, and even reverse, declines in muscle mass, bone density, and strength that were once considered inevitable results of aging. – Harvard Health Letter

Yes resistance training is a fun experience as you will be able to see progress towards your goals. Bringing variety into resistance training also makes it fun as resistance training can include anything that has mass. A few examples are kettle bells, medicine balls, or your own bodyweight! We have spoken before that exercise will make you feel good and allow you to pursue your goals. So if you haven’t started lifting today do so today and you will get results!

 

Sources

• Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., … Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 113(12), 1831–1837.
• ACSM

 

Series

• Why Should I Exercise?
• Why Should I Do Cardio?

 

Related Links

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

The post Why Should I Do Resistance Training? appeared first on Access Change.

Original Article: from Access Change

That Moment When: Rachelle Simpson

Romina Amato/Red Bull Content Pool

When Rachelle Simpson entered the second event of the Red Bull Cliff Diving Women’s World Series in 2015, she wanted to prove that her 2014 undefeated streak wasn’t a fluke. But after a year of flawless hurtling, flipping, and twisting­—from as high as 21 meters into open water in competitions around the globe—the 28-year-old from San Antonio had a rare bad day. Two imperfect dives off the rocks in the Portuguese Azores kept her from the podium. “It was the first time I lost,” she says, remembering the disappointment. “I was hard on myself.” But instead of dwelling on her letdown, Simpson channeled “a big desire to come back and prove myself.” She continued to practice the new dives she brought to the second season and focused on getting back to that number-one spot. “The rock is beautiful, the ocean is beautiful,” she says. “I get to go to surreal places and do what I love.” At her next competition, in Italy, she earned one of the highest scores of her career and took home the win. “As a kid, I always wanted to fly,” she says. “Cliff diving is the closest I can get. It’s an incredible rush.”

Rachelle Simpson’s Road To Success:

50: Speed in mph at which a 20-meter cliff diver enters the water

90 percent: “That’s how mental this sport is. I focus on doing my dives perfectly instead of being afraid of them.”

10 minutes: How long it can take Simpson to hike up challenging terrain—like volcanoes!—to her dive sites. She repeats the climb three times during competitions.

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

You may also like: Natalie Coughlin Shows Us Her Routine

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The Ultimate 30-Day Butt-Sculpting Routine

Remi Pyrdol 

It takes strength, balance, and determination to do a pistol squat. But once you nail it you’ll want to drop it low everywhere—it’s kind of like a bar trick of the fitness world. Nike master trainer Traci Copeland (pictured), created this 30-day plan that will help you strengthen all of the muscle groups required to perform this move. Plus, it’s a killer butt-sculpting circuit that will have you feeling sore in all of the right ways. “Focus on mobility first to make sure you have the range of motion necessary to go low,” Copeland says. “Then work on building your strength, so you feel more stable executing the movement.” Ready, set, squat! 

You’ll Need: A plyo box, 8- to 10-pound dumbbells

Do: 3 sets of the moves below, 2 times weekly

1. Deep Squat

Works glutes, legs, hip mobility
Stand with feet slightly wider than hip-width apart, arms extended. Squat until butt is lower than knees, or as deeply as you can. Pause 3 seconds, then return to start for 1 rep. Do 3 sets of 12 reps.

3. Explosive Squat

Works glutes, legs
Stand with feet slightly wider than hip-width apart, arms extended. Squat until thighs are nearly parallel to ground. Jump, pushing arms down and back, for 1 rep, lowering into a squat as you land. Do 3 sets of 12 reps.

4. Skater Jump

Works glutes, legs
Stand on left foot, right foot a few inches off ground. Jump right as far as you can, landing on right foot as you swing left foot behind you and left hand forward. Repeat on opposite side for 1 rep. Do 3 sets of 12 reps.

5. Single-Leg Deadlift

Works glutes, hamstrings, core
Stand with feet together, a dumbbell in each hand. Bend at hips, lifting left leg behind you and lowering arms toward ground until torso and leg are almost parallel to ground. Return to start for 1 rep. Do 3 sets of 10 reps. Switch sides; repeat.

6. Lifted Lunge

Works glutes, legs
Stand with feet hip-width apart in front of a plyo box or chair. Step right leg forward and place left foot on box. Lower into a lunge, back knee off ground. Press through right heel and straighten leg for 1 rep. Do 3 sets of 12 reps. Switch sides; repeat.

7. Hot Seat

Works glutes, legs, hip mobility
Stand with feet hip-width apart in front of a plyo box or chair, right leg a few inches off ground, knee straight, foot flexed, arms extended. Keep right leg elevated as you squat until glutes touch box. Press through heel to return to start for 1 rep. Do 3 sets of 10 reps. Switch sides; repeat.

Ready to try pistol squat? Here’s how to do the move:

Stand with feet together, arms extended in front of chest. Lift right foot a few inches and extend forward, foot flexed. Bend left knee at least 90 degrees while lifting right leg to hip height. Push through left heel to return to start for 1 rep.

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

Styled by Taylor Okata; Hair, Dana Boyer for Bumble & Bumble; Makeup, Brit Cochran for DiorSkin; Manicure, Yuko Wada using Dior Vernis; Prop Styling, Anthony Asaro for UTOPIA NYC.

Sports bra, $35, tights, $140, and sneakers, $130; Nike.com.

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

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Work Your Butt And Thighs With This Cardio Move

Studio Firma / Stocksy

When you think of lower-body exercises you think squats and lunges. Great strength moves, but they can be oh so much more. Add a little jump into the mix and you’ve got yourself a strength-building, calorie-burning plyometric move. And that’s exactly the appeal (and the reason to hate) butt-burning, thighs-on-fire jumping lunges.

“Jumping lunges really are a great cardio move if you also want to build strength and power in your legs,” says Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. “You can do a few different variations too—you can perform a jump lunge staying on one side, or even alternate jumping from side to side.”

But then again, the classic is pretty pumped up too—here’s how to do jumping lunges.

Jumping Lunges

 

Whitney Thielman

• Starting standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees.
• Jump up and switch your legs in midair so that you land in a lunge with your right leg in front.
• Continue jumping back and forth, pausing as little as possible. 
• A few form tips: Make sure you’re keeping your chest up, says Lefkowith. And be sure to land with your entire front foot on the floor. “You don’t stay up on the ball of your front foot.”
• Do 20 seconds of jumping lunges, then rest for 10 seconds. Repeat eight times. This method is otherwise known as Tabata: “It’s fun and oh-so horrible at the same time,” says Lefkowith. You can also incorporate jumping lunges into your regular workout in 30-second bouts, she adds.

Need a modification? “Beginners can do the alternating jumping lunges by not sinking as low or by taking some of the impact out and stepping between lunges,” says Lefkowith. No matter how you do them, though, you’ll definitely be burned out by the end.

You may also like: Your 10-Minute Fat-Burning Plyometric Workout

Related:

• These Three Moves Will Give You A Total-Body, At-Home Workout
• This Challenging Plank Variation Works Your Abs And Back At The Same Time
• The 8-Minute Workout That Will Leave You Completely Exhausted

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