The creator of the Lagree Fitness Method and the Megaformer machines, Sebastien Lagree, does not want you to work out all the time. He recalls training as a bodybuilder for as many as 40 hours a week in his youth. “I hurt myself doing that,” he says. “I think in your 20s — and it was back in the ’90s — you thought, ‘well, if I train a little bit, I have a lot of results; if I train more, I’ll get more results; and if I train the most, I get the most results. The more I train, the more in shape I’m going to be!’ And that is absolutely not true.” One of the selling points of the Lagree Fitness Method is that it’s really efficient. He has tailored the classes and equipment to offer a super-intense workout in as little as 25–45 minutes. The classes may be short, but they leave you sore for days. The patented 25-minute workouts are offered exclusively at their L.A. studio, but other classes are available at Lagree studios in cities all over the world — and Megaformer machines are found in studios that are not necessarily affiliated with Lagree. HOW THE MEGAFORMER WORKS The enticing — and intimidating — thing about this method is that you can’t phone it in. Your legs and arms are strapped in position among various tension-filled cords and cables, making it impossible to cheat. (Believe me, I’ve considered it.) I have a real love-hate relationship with these Megaformer classes — I even find myself getting nervous an hour before. “Will I survive this one?” I often wonder. Sometimes I try to think of excuses not to go — like doing my taxes. But, the next thing you know, I’m strapped to a Megaformer, legs shaking, as I try to push a mobile carriage away from my body, while clownishly attempting to gracefully maintain a lunging position. For the uninitiated, here’s what you can expect from a megaformer class: “It’s all about that constant tension,” Lagree explains. “We do long sets of very slow, controlled movements.” Get ready for slow, precise movements that’ll work each and every muscle in your body, and a fusion of strength, endurance and cardio training. READ MORE > PURE BARRE IS PURE AGONY (AND TOTALLY ADDICTIVE) For me, the biggest challenge of Lagree is actually sticking with it. I can feel that it’s doing my body a world of good, yet it’s always tempting to choose an easier workout. “We have a tendency to rest on our laurels,” says Lagree. “In French, we have a saying that ‘l’appétit vient en mangeant,’ Only the habit of training can motivate you to keep on doing it — and that is why I recommend to sign up with a friend who will help you stay with it at the beginning until you can motivate yourself to keep going.” Jen McChesney, a Lagree trainer, says mastering this workout takes time. “Just when you think you’ve got it, it gets harder because you start pushing yourself more or modifying to make things more advanced,” she says. She adds that the megaformer works muscles in ways most of us aren’t used to, which leaves many newbies struggling to find their balance in their first class. She suggests setting bite-size goals to stay strong: “The Lagree Method keeps you in a certain movement for a certain amount of time so set a goal each time to be able to go a little longer in a certain movement without having to take a break, or set a goal to try a more advanced version of something — even if only for 10 seconds.” “It is a humbling experience,” she adds. “We often have athletes come in who are in super shape and leave saying ‘what the heck just happened?’ ” LEVELING UP: THE SUPRAFORMER Just when I thought I knew what to expect, I was told that the Lagree classes are about to get even more challenging — which is both exciting and terrifying for anyone familiar with the popular workout. Sebastien patented yet another machine, the Supraformer, which, so far, is only available to students in L.A. What makes this machine unique is that it can incline and tilt, forcing you to fight gravity as you try to get through each movement. He’s also working on evolving the Lagree workout to enable bursts of quick movements to trigger fast-twitch muscles (and, in theory, promote larger muscle growth). “Women are no longer afraid of putting on a bit of muscle,” he says. “This year, with the advancement of the machine, we’re going to start adding on some explosive training in the implosive method.” Since creating the first workout in 2006, he says he’s made more than 500 alterations to his machine: “It’s a lot of evolution, but that’s in my nature. I think that’s also part of who I am. When you work out, I want it to be a perfect workout.” Photo Credit: Lagree The post This Intense 25-Minute Workout is About to Get Harder appeared first on Under Armour. Source: http://blog.myfitnesspal.com/intense-25-minute-workout-get-harder/via Blogger This Intense 25-Minute Workout is About to Get Harder
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24 Carrot Life’s simple mashed avocado egg salad makes an excellent sandwich for two on those days when you’ve got too many plans to really cook. The marriage of creamy avocado and mashed eggs is spiced up with zesty lemon and dijon mustard so chances are you won’t miss the mayonnaise! Mashed Avocado Egg Salad Ingredients
Optional Toppings & Garnishes
Directions Add hard boiled eggs, avocado, dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined. If desired, serve on a slice of toasted bread with tomato, lettuce, a sprinkle of fresh herbs or dried spices, and a pinch of coarse sea salt. Can also be served on a bed of lettuce. Serve immediately and eat the same day you prepare it. NOTE: Nutrition information doesn’t include bread and optional toppings and garnishes. Remember to log those separately if you make this dish. Nutrition Information Serves: 2 | Serving Size: 1/2 egg salad Per serving: Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g Nutrition Bonus: Potassium: 194mg; Iron: 10%; Vitamin A: 12%; Vitamin C: 9%; Calcium: 4% Katie is the author of 24 Carrot Life, a (mostly) healthy food blog with quick and simple recipes that show you can live a decadent food lifestyle while still keeping things simple, healthy, and based on whole foods. She works full-time at a non-profit and is based in Philadelphia, PA. For more from Katie, follow her onFacebook, Twitter and Pinterest. Photo courtesy of Katie Oberwager. Original recipe can be found on 24 Carrot Life. The post Recipe: Mashed Avocado Egg Salad appeared first on Under Armour. Source: http://blog.myfitnesspal.com/mashed-avocado-egg-salad/via Blogger Recipe: Mashed Avocado Egg Salad The next time you go grocery shopping, pick up a rotisserie chicken. In addition to being a Costco cult favorite, these flavorful, fragrant birds are huge boons for meal prep. Since they’re already cooked and whatnot, you can start incorporating them into your recipes right away. Shred up that meat and throw it into chili, or dice it into cubes and add it to a quesadilla. Heck, even eat it straight off the bone—no shame, it’s a delicious lean protein source just the way it is! Not to mention, the average rotisserie chicken costs about $10 to $12, which is especially affordable when you compare the amount of meat you’re getting to the amount of work you didn’t have to do. One quick note: If you’re trying to keep it healthy, opt for a plain bird over a spiced bird, as those that are prespiced tend to have lots of added sugar and sodium. And remember, just because you buy it plain doesn’t mean it has to stay plain—you can always add your own spices at home Not exactly sure how to begin working with your precooked bird? Let these 12 recipes get you started. All of them are tasty, simple, and versatile enough to work for lunch or dinner. Because one chicken can absolutely feed you for a whole week. WATCH > TURN ROTISSERIE CHICKEN INTO QUICK GREEK CHICKEN WRAPS 1. CHICKEN ENCHILADA CASSEROLE FROM GIMME SOME OVEN Filled with cheese, corn, beans, avocado, and shredded chicken (naturally), this casserole has all the enchilada flavors you could ever want. The post 12 Ways to Turn a Rotisserie Chicken Into a Week’s Worth of Meals appeared first on Under Armour. Source: http://blog.myfitnesspal.com/12-ways-to-turn-a-rotisserie-chicken-into-a-weeks-worth-of-meals/via Blogger 12 Ways to Turn a Rotisserie Chicken Into a Week’s Worth of Meals No matter how much you love your local gym, sometimes a change of scenery is both nice and motivating. You may even feel inspired to exercise for longer and harder in a new setting, especially if it has a cool backstory, like these eight out-of-the-box, very non-traditional places to break a sweat across the U.S. 1. A MORNING AT THE MUSEUM Where: The Metropolitan Museum of Art in New York City What: Contemporary dance company Monica Bill Barnes & Company teamed up with and writer/illustrator Maira Kalman to create an exercise experience called the Museum Workout at the world-famous Met, which houses 5,000-plus years of iconic art. Wearing sequined dresses and tennis shoes, Barnes and dance partner Anna Bass take an intimate group of participants on a physical and interactive journey through the 137-year-old establishment located in Central Park. The 45-minute dance-cardio workout moves to the soundtrack of Kalman’s voice blended with disco and Motown hits. When: Available on select Thursdays, January through March, at 8:30 a.m. before the museum opens to the public. The $35 tickets, which include admission to the museum for the rest of the day, are sold out for now, but check the website to see if they extend this popular program into the spring. 2. TAKE ME TO CHURCH Where: Grace Cathedral in San Francisco What: Vibrant yoga mats fill the aisles, alter and indoor labyrinth at this historically progressive Episcopal church — the country’s third-largest — in the heart of the city. Led by hatha flow and restorative yoga instructor Darren Main, the weekly practice begins with a brief reflection from a clergyman and is accompanied by live music. Hundreds of locals and travelers of all ages and abilities attend each week. When: Every Tuesdays from 6:15–7:30 p.m., except in December. Class is free, but a $10–$20 donation is suggested. See the website for details. 3. POSES AND PINTS Where: Great Divide Brewing Company in Denver What: This 23-year-old brewery is as serious about its craft brews as it is about keeping its community hoppy, er, happy. Which is why since 2013 it has invited CorePower Yoga to host a free weekly class in its production facility on Brighton Boulevard. With a live DJ spinning in the background, a yoga instructor leads all levels in a highly physical, hourlong flow (prepare to sweat) to help students earn their booze after class at the brewery’s Barrel Bar. When: The first Wednesday of every month. Starts at 6 p.m. sharp, so arrive early. Click here for more info. 4. YOGA IN THE SKY Where: The LINQ Promenade in Las Vegas What: Take your practice to new heights on the High Roller, the world’s tallest observation wheel standing at 550 feet above the Strip at the LINQ Promenade. The ferris wheel, which debuted last spring, features 28 glass-enclosed spherical cabins that hold up to 40 people. During a 60-minute session in one of these cabins, a certified yoga instructor from Silent Savasana will guide up to six students through a sequence as the wheel completes two rotations (30 minutes each). Each participant wears a cool LED headset to hear the instructor’s voice, which is accompanied by a tranquil playlist. When: Classes are offered every Wednesday, Friday and Sunday at 11:30 a.m. and 5 p.m. Cost is $75 per person for a small group class; the ride alone starts at $28. Call 702-322-0593, or email at least 24 hours in advance. 5. HELLO DALI Where: The Dali Museum in St. Petersburg, Florida What: Bend your body and your mind at the Dali Museum, featuring the legendary artist, Salvador Dali’s, celebrated works, which includes more than 2,000 pieces from his entire career. An instructor from Lucky Cat Yoga teaches vinyasa and meditation to all levels in either in the Raymond James Community Room or outside in the Avant-garden (both offer stunning views of Tampa Bay). Each session captures Dali’s electric physical, mental and spiritual energy, which you can pour into your own practice. When: Every Sunday morning from 10:30–11:45 a.m. throughout the year. Costs $10 members and students or $15 non-members. Click here for more info. 6. A DIVINE PRACTICE Where: The Refectory at The High Line Hotel in Manhattan What: Rumor has it, the historic Refectory is one of the most beautiful rooms in all of NYC. When you stop by the sacred 3,300-plus square foot space — it was once part of the General Theological Seminary built in 1895 — you can easily see why. Count your blessings on the mat as part of The High Line Hotel’s free, three-part yoga series, which was offered here last fall to all — hotel guests, locals and travelers alike. The series was such a hit, it will likely return this summer. When: Dates vary, so send an email to be notified of upcoming classes. 7. HAPPY HOUR YOGA Where: Concrete Beach Brewery in Miami What: Come for the yoga, then say “namaste and have a pint” at the two-year-old Concrete Beach Brewery, which has partnered with Love Life Wellness Center to offer beginner-friendly yoga classes within the heart of the Wynwood Art District. Pints are $4 for participants and stay that low for the rest of the night. When: The second Wednesday of every month. The free class takes place from 7 p.m.–8 p.m. 8. FLEX FOR FLIPPER Where: Siegfried & Roy’s Secret Garden and Dolphin Habitat at The Mirage in Las Vegas What: Usually, people gather to watch these highly intelligent sea creatures perform cool tricks for their entertainment. The Mirage, however, flips the script, inviting humans to put on a show for these sweet swimmers. Sign up for a soothing one-hour morning yoga class, which takes place right in front of the underwater viewing area where curious bottlenose dolphins can voyeuristically watch you attempt new poses. When: Available Friday through Sunday at 8:30 a.m. for $50 per person, which includes a post-class smoothie and full access to the spa facility for the day. To book a session, call 702-791-7472. Click here for more info. GEAR UP FOR YOUR NEXT WORKOUT > Men’s Training The post Museums, Churches, Bars and 5 More Offbeat Workout Spaces appeared first on Under Armour. Source: http://blog.myfitnesspal.com/museums-churches-bars-5-offbeat-workout-spaces/via Blogger Museums, Churches, Bars and 5 More Offbeat Workout Spaces Dessert for breakfast? Yes, please! This baked oatmeal from Kim’s Cravings is creamy, hearty, dotted with blueberries and will keep you full until lunch. It stores well in the fridge for a few days, so you can have breakfast ready for the whole week. Blueberry Cheesecake Baked OatmealIngredients
DirectionsPreheat oven to 375°F. Coat a 9-by-13-inch baking dish with cooking spray. (Use a smaller baking dish if you prefer a thicker oatmeal). Combine oats, baking powder, cinnamon and salt in a large bowl. Stir in the blueberries. (Coating them prevents the blueberries from sinking to the bottom of the oatmeal.) Stir in the milk, eggs, vanilla, maple syrup and cottage cheese. Transfer oatmeal mixture to the prepared baking dish. Cover baking dish with foil, and bake for 30 minutes. Remove foil and bake another 15–20 minutes. Serve with fresh blueberries and a splash of milk. Nutrition InformationServes: 6 | Serving Size: 1/6th of the recipe Per serving: Calories: 288; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 63mg; Sodium: 388mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 16g; Protein: 12g Nutrition Bonus: Potassium: 247mg; Iron: 14%; Vitamin A: 5%; Vitamin C: 10%; Calcium: 15% The post Recipe: Blueberry Cheesecake Oatmeal appeared first on Under Armour. Source: http://blog.myfitnesspal.com/recipe-blueberry-cheesecake-baked-oatmeal/via Blogger Recipe: Blueberry Cheesecake Oatmeal Whether or not you have a natural inclination to rise with the sun, establishing a healthy morning routine isn’t easy. But that doesn’t mean it’s not worth the effort. From Steve Jobs to Margaret Thatcher — whose respective morning routines included mirror pep talks and rising with the roosters to listen to a radio program about farming — some of the most successful people in history have been vocal about their early morning rituals. Read on for seven methods to create your own great morning, setting yourself up for a full day of healthy decisions. 1. SET YOUR ALARM AN HOUR EARLIER The first step to starting a healthy morning routine is by actually, you know, getting up. As much as you might hate to hear it, setting the tone for a healthy and productive day starts with not hitting the snooze. And research shows making the effort to get up earlier really does help the early bird get the worm — studies have found that early risers are more productive, happier and have lower BMIs. Omega-3 fatty acids are essential to your body, but you may not get enough from diet alone. MegaRed® Advanced 4-in-1 900 mg supplements your diet with additional Omega-3s to support your heart, brain, eye and joint health. Plus, it’s more concentrated than standard fish oil so it has two times the Omega-3s. 2. HAVE A DRINK When you wake up, have a glass of water waiting for you on your bedside table. Drinking 16 ounces first thing in the morning not only rehydrates you but also helps kick constipation, temporarily suppresses your appetite and kick-starts your metabolism. 3. START WITH AN EASY WIN Research shows that our willpower peaks in the early waking hours. With that in mind, start your day with something you can easily accomplish — especially if you’re not a morning person. If you love getting a good sweat in yoga, switch to the a.m. class instead of going after work. Putting something you enjoy at the top of your to-do list will make it much easier to capitalize on your morning burst of willpower. 4. HIT THE GYM FIRST Yes, waking up in time to make that 6 a.m. spin class can seem like cruel and unusual punishment — but making exercise part of your morning routine really is better for your health than hitting the gym after work. Not only will you feel super accomplished by the time you arrive at the office, studies also show that a.m. exercise routines help you get a better night’s sleep and burn more calories during your sweat session. 5. GET OUTSIDE To make the early rise a little easier, get outside — or at least open the curtains if you can’t step out into the fresh air. Exposure to daylight resets your body’s circadian rhythm. In other words, it helps you start your day feeling alert and energized, rather than groggy and cranky. 6. EAT BREAKFAST Not only does eating in the a.m. jump-start your metabolism for the day, studies show that those who eat a healthy morning meal make better food choices all day long. One 2011 study found that breakfast skippers were particularly likely to consume more calories from fat throughout the day. 7. MEDITATE To round out your morning routine, spend 15 minutes meditating. Not only is meditation a proven way to reduce stress, increase your multitasking skills and stimulate your parasympathetic nervous system, it will also make sitting in traffic on your morning commute way easier to handle. Written by Macaela Mackenzie, a writer based in New York City with a passion for all things active. To see Macaela’s latest work, visit macaelamackenzie.com. GEAR UP FOR YOUR NEXT WORKOUT > Men’s Workout Tops The post How to Establish a Healthy Morning Routine appeared first on Under Armour. Source: http://blog.myfitnesspal.com/establish-healthy-morning-routine/via Blogger How to Establish a Healthy Morning Routine
Source: http://www.youtube.com/watch?v=KlkzT4OIigY
via Blogger GLOWY & AFFORDABLE MAKEUP routine! Carli Bybel Palette Oatmeal isn’t the hardest thing in the world to make, but, some mornings, those few extra minutes of stirring and attention that it requires are the difference between having a warm breakfast or not. So we’re letting you in on a little secret: Your rice cooker can double as an exceptional tool for making oatmeal and porridge. That means a power-packed breakfast is within reach, no matter how busy your day. HOW DOES IT WORK? A rice cooker is handy because it automates everything for you — simply combine the water or milk, grains and any additions into the nonstick bowl, place it in the rice cooker and push the button. The rice cooker will rapidly warm the liquid to a boil, then a sensor inside is triggered that immediately shuts off the heat and allows the contents of the cooker to continue steaming and resting. Fancier models even have a sensor that will let you know when all of the liquid has been absorbed for a specific kind of grain, and will adjust the cooking times for you. Voilà! A satisfying meal! WHY USE A RICE COOKER INSTEAD OF A SLOW COOKER? While a rice cooker doesn’t necessarily speed up the process of cooking oats or porridge, it does offer a foolproof way for you to cook your grains — just push the button and walk away. The rice cooker will cook your oats or porridge and keep them warm for you until you return to open the lid and enjoy. With a rice cooker, you can cook smaller quantities of grains (whereas most slow cookers have very large capacities and don’t intuit moisture as sensitively, sometimes resulting in burned grains at the bottom of your cooker.) But you’re not limited to oats. A rice cooker can make multi-grain meals a snap. Whole grains such as quinoa, farro, barley, amaranth and millet all require different ratios of water to grain. But cooking them with ample amounts of water in a rice cooker guarantees that steam is an agent in the cooking process. If the rice cooker has a porridge or whole-grain function, it will let you know when all of the water has been absorbed, and you’ll never find yourself with some grains swimming in water, while others are still solidly al dente. HOW DO I MAKE OATMEAL OR MULTI-GAIN PORRIDGE IN MY RICE COOKER? Every rice cooker will be a little bit different, so making oatmeal or porridge in your machine may take a little trial and error. The following formula is a great place to start: For oatmeal: Combine 1 cup of whole oats or old-fashioned oats with 3/4 cups of water or milk, or 1 cup of steel-cut oats with 2 1/2 cups of water or milk. Add a pinch of salt. Close the lid, and hit the start button. Walk away. When the cooker beeps, the oatmeal is done! For multi-grain porridge: Combine 1 cup of grains (a combination of oats, quinoa, amaranth, millet, barley, etc.) with 2 1/2 cups of water. Add a pinch of salt, give the mixture a stir, close the lid and hit the start button. Walk away, and, when the cooker beeps, the porridge is done! Optional: Adorn your bowl of oats or porridge with crunchy nuts, fruits and a drizzle of honey or maple syrup, and you’ve got a great, comforting start to a busy day. The post Convenient Cooking Hack: Rice Cooker Oatmeal appeared first on Under Armour. Source: http://blog.myfitnesspal.com/convenient-cooking-hack-rice-cooker-oatmeal/via Blogger Convenient Cooking Hack: Rice Cooker Oatmeal It was only a matter of time before wearables entered the group fitness world. While you won’t find tons of classes using fitness trackers yet, one studio is daring to give it a shot. Enter SweatBox, a new boutique fitness studio in Washington, D.C. I tried it to see how tracking my heart rate and power affected my workout. WHAT IS SWEATBOX? SweatBox is basically a 50-minute workout that uses heart-rate training and high-intensity intervals to whip its students in shape. You’ll switch quickly between 6–8-minute strength circuits working every muscle group and 3–6-minute high-intensity cardio circuits and active recovery sessions on spin bikes. The class sizes are small — mine had 5 students — so that the SweatBoss (their term for “instructor”) can offer personal attention to each person. Before co-creating the programs at SweatBox, Isiah Munoz, who’s also SweatBox studio manager and trainer, tried different interval-based classes in New York and the D.C. area to suss out the market. “Many places advertise that they offer interval training when in fact they have their clients at a steady 80%-plus of their max heart rate for the entire class,” he explains. “This is not an interval; this is aerobic or excessive anaerobic training. Intervals require bursts of super-intense work followed by recovery. The American College of Sport Medicine defines high-intensity interval training as “repeated bouts of high-intensity effort,” often at 80–95% of your maximum heart rate, “followed by varied recovery times.” Your heart rate is supposed to dip down in these recovery times. Like many people, I didn’t even realize I was doing interval workouts wrong by failing to vary my exertion level. READ MORE > HEART RATE MONITORING BASICS The bikes are the Matrix IC7 Coach by Color, which calculate your functional threshold wattage based on your age, weight and frequency of working out. Your FTW is fitness-speak for the max amount of power you produce over time (typically an hour) when pedalling on your bike. The bike has color-coded effort levels that help instructors see your intensity. For the workout circuit, each student has their own area stocked with dumbbells (the lightest was 12.5 pounds, instead of the lighter 2 pounds at other bar and spin classes I’ve taken), XT trainers and a mat. Your FTW and heartbeat are displayed for all to see on the big screens on the walls — which, along with the bike’s color-coded effort levels — help instructors get a sense of how hard people are working at a glance. HOW DID MY CLASS GO? We started on the bikes, which are programmed to determine our individualized exertion levels by displaying colored lights that also flash on the leaderboards next to our names. This totally brought out my competitive side — and it made me push even harder to match or beat my sister, whom I pressured into coming. With only five students, our instructor gave me tons of one-on-one attention, telling me to speed up when I was not keeping pace. (“Get in the green!” she shouted, pushing me to dial up the intensity.) At one point, she even surprised me by telling me to slow down, as I was exerting too much during my recovery. After a few grueling minutes on the bike, it was time to switch things up. We moved to the floor, doing a series of exercises with our body weight. I started seriously regretting my lunch when I held that first plank. Then came lunges with resistance bands, then we planked again, with both feet hooked into the resistance band this time. At that point, I was shaking like a sweaty pendulum as I hovered above the floor and struggled to find my balance. As soon as I started to get exhausted — or accustomed to — the workout circuit, we moved to the next surprise circuit. At the time, it didn’t feel like the happy kind of surprise. At one point, we were doing squat jumps on and off the raised platform, and my legs felt ready to give out. Of course I was in the red zone — maxed out. But we were not done yet, because then we did partner workout where I did a variation of burpees while my sister held planks until I was done. At that point, I was toast. But being accountable to my sister prompted me to hustle out of some sort of older sibling obligation — a tactic that turned out to work for me. THE SWEATBOX FACTOR “By monitoring every minute and second of our program in real-time, we can ensure that our clients have peaks and valleys during the entire workout,” says Munoz. The key to SweatBox is individualization: “I don’t want to put 23 people in a room and have them do what I’m doing, at my tempo, at my pace,” says Munoz. Instead, he wants to give people the tools to “quantify their own output and then make active decisions about when they need to work harder and when they want to recover.” Munoz encouraged us to switch things up by integrating different interval sequences each time, and he stresses the importance of combining strength and cardio training in the same session: “If you just do cardio or just take a cycle class, you’re not going to burn as many fat calories all day, and during that class, as when you combine strength training and cardio,” he says. His workout advice is grounded in science. According to a 2011 study in the Journal of Obesity, when you do aerobic workouts at a constant exertion level, the effect on body fat is “negligible.” But embracing a “high-intensity intermittent exercise routine” — which can feature high energy bursts on a spin bike, followed by lower-energy exercises like planks and short periods of rest — “may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.” For the competitive among us, hitting your target numbers can be a reward in itself. After class, I checked in with Munoz to see if the quantified effort level I saw on the screen at the end of class — 84% of my max — is what I should have been aiming for. “That’s high. That’s good,” he says, making my inner nerd swell with pride as if I just aced a major exam. GEAR UP FOR YOUR NEXT WORKOUT > Women’s Yoga Tops The post We Tried It for You: SweatBox appeared first on Under Armour. Source: http://blog.myfitnesspal.com/we-tried-it-for-you-sweatbox/via Blogger We Tried It for You: SweatBox High-protein and meat-free? Nope, those aren’t oxymorons. Vegetarian dishes can be hearty, wholesome and just as high in protein as those that contain meat. These balanced meals with nutrient-dense foods like whole grains, legumes and veggies will keep you full and satisfied. These recipes are jam packed with 15–30 grams of protein per serving and can be made in just one pan. Whether you are vegan, vegetarian or simply trying new meat-free meals, these seven veg-friendly dishes are perfect for you. 1. SPICY BLACK BEAN SOUP | MYFITNESSPAL’S RECIPES Got some cans of black beans in the back of your pantry? Make this spicy vegan black bean soup from Dietitian Debbie Dishes. Serve with fried plantains, sour cream and/or chimichurri for a satisfying meal. Recipe makes 3 servings at 1 cup each. Nutrition (per serving): Calories: 527; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 46mg; Carbohydrate: 83g; Dietary Fiber: 28g; Sugar: 9g; Protein: 28g 2. LENTIL SWEET POTATO & SPINACH STEW | MYFITNESSPAL’S RECIPES Savor meatless Monday with this lentil, sweet potato and spinach stew from Elle. Lentils are a great source of protein and iron for vegetarians and vegans, and they add so much body to this stew. The orange veggies add the perfect amount of sweetness to balance the spices. This stew can be made ahead of time and frozen. Recipe makes 4 servings at 1 1/2 cups each. Nutrition (per serving): Calories: 310; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 602mg; Carbohydrate: 58g; Dietary Fiber: 13g; Sugar: 14g; Protein 20g 3. BLACK BEAN SPINACH QUESADILLA | MYFITNESSPAL’S RECIPES Family-friendly black bean and spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe, courtesy of “The Calories In, Calories Out Cookbook”, calls for black beans, baby spinach and mushrooms, but feel free to swap in your family’s favorite veggies. Recipe makes 4 servings at 1 quesadilla each. Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g 4. STUFFED BELL PEPPER EGGS | STEPS 2 NUTRITION A handful of simple ingredients like eggs, salsa, spinach and onion are served nestled in a bell pepper shell then baked to perfection. This meal is low in carbs, too. Recipe makes 1 serving at 1 stuffed bell pepper. Nutrition info is for 2 whole eggs (yolk + white) and 2 egg whites, but you can modify it any way you want. Nutrition (per serving): Calories: 226; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 509mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 6g; Protein: 22g 5. BUTTERNUT SQUASH LASAGNA | MYFITNESSPAL’S RECIPES Butternut squash is a powerhouse of vitamins A and C. Purée it and add to lasagna for a nutritious boost. Tip: Using no-boil noodles is a big time-saver, and they work best when lasagna is saucy so they can absorb the moisture. They appear puny in the pan when assembling, but they will plump up while cooking. To freeze individual servings, wrap in parchment or foil, then place in plastic storage bags for up to three months. Recipe makes 8 servings at 1 slice each. Nutrition (per serving): Calories: 309; Total Fat: 11g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 513mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 4g; Protein: 20g 6. CHEESY VEGGIE ENCHILADAS | MYFITNESSPAL’S RECIPES These cheesy enchiladas from The Honour System have us drooling. Whole-wheat tortillas are stuffed with a savory mixture of ricotta, spinach, garlic and brown rice. To kick up the flavor, they’re topped with a spiced up cheddar cheese and salsa mixture before baking. In one word, yum. Recipe makes 6 servings at 1 enchilada each. Nutrition (per serving): Calories: 420; Total Fat: 22g; Saturated Fat: 12g; Monounsaturated Fat: 7g; Cholesterol: 52mg; Sodium: 797mg; Total Carbohydrate: 20g; Dietary Fiber: 5g; Sugars: 3g; Protein: 20g 7. POWER GREENS BREAKFAST SKILLET | MYFITNESSPAL’S RECIPES Start your day off right with this veggie breakfast skillet. It’s loaded with dark leafy greens and sweet caramelized onions. Elle Penner, RD, notes it’s perfect for weekends or weekdays — just caramelize those onions ahead of time for a mouth-watering breakfast in under 10 minutes! Recipe makes 2 servings. Nutrition (per serving): Calories: 285 ; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Cholesterol: 271mg; Sodium: 357mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 4g; Protein: 17g The post 7 High-Protein Meatless One-Pan Meals appeared first on Under Armour. Source: http://blog.myfitnesspal.com/7-high-protein-meatless-one-pan-meals/via Blogger 7 High-Protein Meatless One-Pan Meals |
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November 2020
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