When you’re working to lose weight, you want to get the most from every workout. With so many group fitness class options at every gym and boutique studio, it can be hard to know which one will give you the most calorie bang for your sweat buck. Check out the five classes below, offered throughout the U.S. Each is known to ignite your metabolism during and after the workout, so you get even more calorie-burning benefits. Try them out and burn, baby, burn. BAR METHODBurn factor: 400 to 500 calories in 1 hour If you’ve ever thought barre class was just ballet, think again. A reasonably fit, 125-pound woman burns about 400 calories in a typical beginner/intermediate Bar Method class, says the chain’s vice president of teacher development, Kiesha Ramey-Presner. That same woman will burn upwards of 500 calories in a more advanced format. And then add another 100 calories burned after class from the buildup of lactic acid. How does it do all of this? The Bar Method format uses intervals — strength work followed by stretching — to spark your heart rate and then allow you to recover, Ramey-Presner explains. Though not as intense as HIIT, it works your heart in a similar manner to burn calories. “The classes also intensely target the quads within the first 20 minutes,” Ramey-Presner adds. “The quads are the largest muscle group in the body, and working them helps you burn calories more efficiently for the rest of the day.” If you can’t bring yourself to the studio, check out this list of 5 Barre Moves You Can Do at Home. READ MORE > WHAT YOU SHOULD KNOW WHEN TRYING A NEW CLASS [INFOGRAPHIC] SOULCYCLEBurn factor: 500 to 700 calories in 45 minutes There’s a reason this pack of skull-and-crossbones-wearing fanatics is so fit. Spend one class vigorously cycling and dancing on your bike and you’ll burn an average 500 to 700 calories. Although every instructor formats his or her class differently, you can expect alternating between faster (often referred to as “double time”) and slower paces. Explains SoulCycle instructor Ryan Lewis: “This switch between a fast pace with a low resistance and a slow pace with a high resistance for a climb has a similar effect on your heart rate as HIIT training, ultimately allowing the body to maximize how many calories are burned.” Learn more about spin bikes in our Spinning 101 infographic. ORANGETHEORY FITNESSBurn factor: 500 to 1,000 calories in 1 hour Orangetheory Fitness uses heart-rate monitors to help you see which “zone” you are in, i.e. how hard you are working during class. The more you’re in the orange zone, the more you’ll burn during and after class — to the tune of 500–1,000 calories during class, and more for up to 36 hours, the chain claims. The class is split up into intervals on the treadmill and rowing machine, and on the floor doing exercises with weights, bodyweight (pictured at top) and a TRX. You’ll hit every body part and get your cardio and strength done in one workout. For more background, check out our Beginner’s Guide to Orangetheory Fitness. BARRY’S BOOTCAMPBurn factor: Up to 1,000+ calories in 1 hour Although each class focuses on a specific body area, the format for Barry’s stays the same: Half the time you’re on a treadmill, the other half you’re doing strength exercises on the floor with your bodyweight, dumbbells or a “booty band” exercise band. The treadmill is a mixed bag of sprints, hill climbs, hill sprints and even walking backward on the treadmill, and the instructors will encourage you to push yourself. The chain claims its classes increase lean body mass, which can raise your resting metabolic rate by up to 15 percent. And that means more burn after you leave the studio. Check out our test run at Barry’s Bootcamp and see if it’s for you. URBANKICKSASS AT CRUNCH FITNESSBurn factor: Up to 700 calories in 45 minutes Offered at Crunch locations nationwide, this dynamic, full-body class combines cardio kickboxing with high-intensity sports conditioning drills. You punch, kick, squat, sprint, lunge and more, and you’re sweating within minutes, says certified trainer Shane Barnard, creator of the class (and regular MyFitnessPal contributor). “Combining punch and kick combinations with high-intensity interval training drills improves fat metabolism, increases functional strength and will increase your caloric after-burn,” she explains. It’s also nonstop movement, with options to make several exercises more challenging. GEAR UP FOR YOUR NEXT WORKOUT > Gym Clothes for Men The post 5 Calorie-Crushing Classes at Popular Fitness Chains Near You appeared first on Under Armour. Source: http://blog.myfitnesspal.com/6-calorie-crushing-classes-popular-fitness-chains-near/via Blogger 5 Calorie-Crushing Classes at Popular Fitness Chains Near You
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“This might tickle your nose. That’s normal,” says my fitness instructor Brooke Pascoe — not words you typically hear when you’re about to start a workout. But this isn’t just any workout. This is Platefit, an uber trendy L.A. fitness studio where class-goers exercise on a vibrating box called a Power Plate. THE BASICS Power Plate technology is nothing new — the former Soviet Union used vibrating plates in the ‘60s to keep Russian cosmonauts’ muscles from atrophying in space, and celebs ranging from Madonna to Eva Longoria sing its praises. But the workout has only recently become popular to a wider public, thanks largely to fitness studios like Platefit, which opened its doors to the public just last year. Every Platefit class is totally different, which keeps you from getting bored. Platefit offers bootcamp-style classes, barre classes, yoga spin-offs and kickboxing classes at its two studios in West Hollywood and Brentwood. The common thread tying these classes together is the mixture of cardio, strength and recovery done in each class on the power plates. “The machine moves up and down, front to back, right to left,” says Platefit creator Rachael Blumberg. By vibrating your muscles, you ensure they’re constantly engaged, dialing up the impact of your workout. “It’s medically proven to accelerate your workout,” she adds. “It also helps with cellulite and makes you look younger.” Research backs up the health and fitness claims. A 2017 study of obese mice in the journal Endocrinology found that whole-body vibration had a positive impact on the mice’s metabolism, much like actual exercise, reducing insulin levels. Research from SANADERM Professional Clinic for Skin Disease and Allergology also found that just exercising on a PowerPlate for 8–13 minutes, 2–3 times a week resulted in a 25.7% reduction in the appearance of cellulite over six months. The PowerPlate has long been a secret of celebs and those wealthy enough to own the plates or work out on them with personal trainers. Blumberg trained people privately in West Hollywood for 10 years before deciding to open her doors to the public. MY EXPERIENCE I took one of their most popular classes in the Brentwood studio, PLATEFIT-PowerPlate, which incorporates calisthenics and bodyweight exercises into the mix. Pascoe starts out class by getting us to jog in place on the plates, which helps me get used to the strange new sensation. The power plate “contracts your muscles 30–50 times per second,” explains Blumberg. “That’s 900 times in 30 seconds. It’s like an intensified bosu ball, using 98% of your muscle fibers.” To say the vibrating plate “might tickle” is an understatement. The vibration made my ears feel oddly full; I couldn’t speak without my voice shaking; my eyes were watering; every single muscle fiber in my body — muscles I didn’t even know existed — felt like they were twitching simultaneously. Next we’re doing jumping jacks, then squat jumps — all on the plates. This is an interval-style class, and we’re switching between moves really quickly — often in less than a minute. Then, Pascoe amps up the intensity, leading us into a super fun series of double-legged donkey kicks, as we hold onto the vibrating hand rails for dear life. Before I know it, we’ve switched to boxing, and I’m cranking out a series of uppercuts and crossbody jabs. Every move seems designed to work as many different muscle groups as possible. Case in point: I find myself standing with one leg on the plate and one on the ground, a weight in one arm. We bend one leg, raising our knees to meet the opposite elbows, crunching our abs while simultaneously doing reps with the weight. Now that’s multitasking! Thankfully the classes are short — only 27 minutes. I feel like I’m going to collapse into a sweaty twitching heap when we hold planks with our hands on the vibrating plate. At one point I actually retreat into a child’s pose, but manage to force myself to go on. We do what feels like a never-ending series of running planks, plank jacks and plank twists. As if that wasn’t challenging enough, Pascoe instructs us to do side planks while doing weight reps with our upper hand. Platefit lets its instructors bring their own personality to class, and Pascoe’s is creative with high energy, albeit mildly torturous, sequences. At one point, we hold medicine balls over our heads and smash them down on the plate. It’s a killer arm workout and definitely gets your aggression out on the plate, like payback time. We end in a series of stretches, which feel like a well-deserved treat. Though many swear by whole-body vibration training regimens, they’re not for everybody. The British Journal of Sports Medicine reports: “when vibration transmission frequency is too high, some can experience motion sickness-like symptoms.” The Power Plate company explains that people with conditions such as vertigo and detached retina might be sensitive to vibration and ought to consult their physician before integrating the plates into their workouts. Thankfully, while having a machine contract my muscles 30–50 times per second did feel pretty strange, I soon got used to the sensation and was able to stick it out. READ MORE WE TRIED IT FOR YOU > SweatBox THE VERDICT? The beauty of Platefit is that it’s an incredibly efficient full-body workout. Sure it feels pretty bonkers, but for those unafraid of trying something new, it can be an exhilarating experience. Sometimes, just trying to stay balanced or not curl up in a ball and tap out was a challenge for me. My muscles hurt in the good way the next day — a sign of a solid workout. Don’t be surprised if you go back for more after you try it once. “I loved it the moment I got on it,” says Blumberg. “The increased circulation was addicting. I fell in love with the results.” Blumberg suggests that newbies “keep an open mind” and try it more than once before they make up their minds about the workout. “It’s a funny sensation the first time.” If you don’t live near Platefit, Power Plate also lists personal trainers and fitness studios who use its plates. The post We Tried It for You: Platefit appeared first on Under Armour. Source: http://blog.myfitnesspal.com/we-tried-it-for-you-platefit/via Blogger We Tried It for You: Platefit Cheers to cherry season! There are two varieties of these succulent stone fruits: sweet and sour. Sour Montmorency cherries are light-red and tart in flavor. Common sweet cherry varieties include deep mahogany red Bing cherries and yellow and pink-blushed Rainier cherries. Cherries are low in calories, and high in vitamin C and fiber. They are also loaded with compounds called anthocyanins which have anti-inflammatory properties. Enjoy these sweet treats in smoothies, salads, savory entreés or simply right off the stem. 1. TART CHERRY POST-WORKOUT PROTEIN BOWL | A COUPLE COOKS Fuel up on a refreshing and nutritious yogurt bowl after a grueling workout. Greek yogurt, dried fruits, nuts and seeds provide a balanced ratio of protein and carbohydrates, which is important for muscle and energy recovery. Get creative and add a mixture of your favorite toppings. Recipe makes 1 serving. Nutrition (per serving): Calories: 437; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 10mg; Sodium: 145mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 23g; Protein: 29g 2. CHICKEN WITH CHERRY-WINE PAN SAUCE | IOWA GIRL EATS Prepare an elegant meal in less than 20 minutes. Seasoned chicken breasts are coated in a luscious cherry-red wine sauce. Best of all, the whole dish is made in one skillet. Pair with a side of roasted broccoli for a complete, irresistible dinner. Recipe makes 4 servings. Nutrition (per serving): Calories: 365; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 114mg; Sodium: 163mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 13g; Protein: 41g 3. TART CHERRY GRILLED CHEESE WITH SAGE | LOVE AND LEMONS Classic grilled cheese gets an upgrade. Sweet, savory and tart, this sandwich is filled with cherries, sharp white cheddar and fresh herbs. Whip up this grilled cheese sandwich for a simple gourmet lunch. Recipe makes 2 servings at 1 sandwich each. Nutrition (per serving): Calories: 347; Total Fat: 14g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 25mg; Sodium: 378mg; Carbohydrate: 40g; Dietary Fiber: 9g; Sugar: 12g; Protein: 16g 4. HEALTHY CHOCOLATE CHERRY MUG CAKE | FIT FOODIE FINDS Chomp away at a decadent tasting — yet healthy — dessert. This chocolate mug cake is studded with fresh cherries and chocolate chips. Satisfy your sweet tooth and make this perfectly portioned dessert in less than 5 minutes. Recipe makes 1 serving. Nutrition (per serving): Calories: 215; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 128mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 16g; Protein: 8g 5. SWEET CHERRY SHREDDED KALE SALAD | IFOODREAL Bright and colorful, this salad features sweet cherries, kale, quinoa, hemp hearts and feta cheese. A simple olive oil and lemon juice vinaigrette melds everything together. This refreshing salad is perfect for the warmer spring days. Recipe makes 6 servings at 1 1/4 cups each. Nutrition (per serving): Calories: 221; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 13mg; Sodium: 383mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 10g; Protein: 8g 6. CHERRY-ALMOND GRANOLA | YES TO YOLKS With a few simple ingredients, transform your oats into a crunchy, nutty, cherry-almond granola. This recipe calls for dried cherries, cherry juice, almonds and flaxseeds, but you can easily swap them out for any of your favorite dried fruits, juice, nuts and seeds. Layer this granola on top of high-protein Greek yogurt for a satisfying parfait. Recipe makes 10 servings of granola at 1/2 cup each. Nutrition (per serving): Calories: 275; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 120mg; Total Carbohydrate: 37g; Dietary Fiber: 5g; Sugars: 11g; Protein: 6g 7. SWEET CHERRY ALMOND FLAXSEED SMOOTHIE | CLEAN EATING Brighten up your busy mornings with this simple smoothie. Cherries, flaxseed and almonds come together for a rich drink packed with omega-3’s, antioxidants, protein and fiber. Recipe makes 2 servings. Nutrition (per serving): Calories: 296; Total Fat: 15g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 24g; Protein: 8g 8. TART CHERRY CHIA PUDDING | NUTRITION STRIPPED Searching for a divine dessert? Check out this nutritious tart cherry chia pudding that blends creamy coconut milk, tart cherry juice and chia seeds for a combination that will pull on anyone’s heartstrings. Recipe makes 2 servings at 1 cup each. Nutrition (per serving): Calories: 201; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 20mg; Carbohydrate: 23g; Dietary Fiber: 11g; Sugar: 7g; Protein: 7g 9. GARLIC BUTTER CHICKEN SPAGHETTI SQUASH SKILLET | LOVE & ZEST Enjoy a hearty and delicious meal with just one pan. Garlic butter chicken is nestled among a medley of roasted spaghetti squash strands, tart cherries, greens and melted cheese. Packed with veggies, this dish is high in protein and lighter on the carbs. Recipe makes 4 servings. Nutrition (per serving): Calories: 331; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 82mg; Sodium: 238mg; Carbohydrate: 20g; Dietary Fiber: 3g; Sugar: 6g; Protein: 36g The post 9 Cheery Cherry Recipes appeared first on Under Armour. Source: http://blog.myfitnesspal.com/9-cheery-cherry-recipes/via Blogger 9 Cheery Cherry Recipes Committing to losing weight is a big enough challenge on its own, and even more challenging if you have a jam-packed schedule. You may think you need to block off a big chunk of time to hit the gym or cook meals from scratch, but that’s not the case. Even if you have just 20 minutes to spare, you can use that time to stay active, dial in your diet and make serious progress. Try these five 20-minute activities to conquer your weight-loss goals. 1. DO A HIIT WORKOUT If you only have 20 minutes a day to exercise, ACE-certified personal trainer Amanda Dale says you should focus on HIIT, or high-intensity interval training. Add resistance by using weights, kettlebells or resistance bands. “Working in high-intensity intervals burns fat faster than working at a steady-state intensity,” says Dale echoing many studies, “and the afterburn effect of working out at high intensity means you’ll burn more calories after the workout as well.” 2. STOCK UP ON HEALTHY STAPLES AT THE MARKET A good grocery store haul can simplify your meal prep process and help you make smart food choices day in and day out. Dietitian Kimberly Gomer, director of nutrition at Miami’s Pritikin Longevity Center + Spa, recommends buying whole, unprocessed foods whenever possible. “Stock up on fruits, veggies, whole grains [like] oatmeal, quinoa and brown rice, plant protein [such as] beans and lentils, egg whites, Greek yogurt, cottage cheese and some salmon and chicken breast,” she says. It’s also important to pick up easy, nutrient-rich snack foods to help manage your appetite throughout the day, according to dietitian Cara Harbstreet of Street Smart Nutrition. Think: fresh fruit, raw nuts and protein bars. READ MORE > YOUR QUICK & EASY GUIDE TO CREATING A CALORIE DEFICIT 3. GO FOR A WALK AFTER LUNCH Carve out an extra 20 minutes during your afternoon break to get moving. “Taking a walk after a meal won’t necessarily negate [your] calorie intake,” says Dale, “but it can [increase] the rate at which food moves through [your] stomach, resulting in lower blood sugar,” which, in turn, helps stabilize your appetite and reduce cravings. 4. PREP DINNER INGREDIENTS FOR THE WEEK Planning your dinners in advance is a foolproof way to ensure you’re eating nutritious, satisfying meals each night. Harbstreet recommends preparing your main ingredients first, whether that means roasting veggies, cooking a batch of quinoa or making salad dressing. “Then, when it comes time to reheat and serve, I [just] add my favorite toppings, seasonings and spices so I can avoid boredom with the same foods,” she says. Check out our Beginners Guide to Meal Planning for more info. 5. ADD INTERVALS TO YOUR CARDIO Your cardio workout doesn’t have to be a long slog to be effective, according to Dale. To get your heart rate up and simultaneously burn more fat, experiment with a progressive interval workout. “Instead of running 20 minutes at a 6.0 speed” for example, she says, “try running one minute at 9.0 and walking 30 seconds at 4.0, progressively adding 10 seconds to the running and recovery times until you’ve reached 20 minutes.” For more details, we recommend this short treadmill workout. If running isn’t your favorite form of cardio, you can incorporate intervals like these into a cycling, swimming or jump-roping workout for the same effect. The post 5 Easy Ways to Lose Weight, 20 Minutes at a Time appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-easy-ways-lose-weight-20-minutes-time/via Blogger 5 Easy Ways to Lose Weight, 20 Minutes at a Time Spring is here and summer is around the corner which means farms are bursting with fresh, delicious, colorful and vibrant produce — perfect to work into your spring repertoire. All of this colorful good stuff can be enticing, but if you’ve ever returned from the market with armloads of beautiful vegetables and realized you don’t have “anything to eat,” these five items make all the difference. A well-stocked pantry helps you prepare healthy, flavorful meals in a snap with all of those beautiful greens, beans, herbs, radishes, carrots, ramps, onions and early berries. Here are five mainstays to always have on hand so you can pull together produce-centric meals in a pinch. 1. LEMONS Having a few lemons on hand means you’re always ready to slice one in half and quickly dress a salad of fresh spring greens and herbs. Liven up a homemade pesto made with fresh herbs and toasted nuts with the juice of a lemon. A squeeze of lemon juice over fresh carrots and radishes served as crudités brings out all of the seasonal sweetness of these little vegetables — and it’s a great finishing touch to any grain dish, dip or dressing. Not to mention lemon zest is an exceptionally vibrant way to finish off salads, add flavor to roasted veggies or brighten up a glass of seltzer water or a bowl of early spring berries with yogurt. READ MORE > YOUR GUIDE TO A DELICIOUS DIY VINAIGRETTE 2. GOOD OLIVE OIL The basic rules of olive oil are: the less refined the olive oil, the better; and the higher quality the olive oil, the more unique the flavor is. Similar to having lemons on hand, a great olive oil means you’re always ready to dress a salad, make a dip or pesto or finish freshly roasted or grilled vegetables. This homemade Carrot Butter requires olive oil, as do most spreads. A simple drizzle of olive oil makes spring carrots, fava beans, Brussels sprouts, artichokes, asparagus and radishes ready to roast or grill. 3. EGGS A healthy and inexpensive source of protein, eggs are perfect for breakfast, lunch and dinner in a pinch. Sauté greens and make a bright shakshuka, turn ramps or spring onions into a brunch frittata or crack an egg over grilled vegetables with crusty bread. Plus, adding eggs to crusty leftover bread and savory vegetables and herbs makes for a tasty savory bread pudding! READ MORE > PUT AN EGG ON IT AND YOU’VE GOT DINNER 4. A VARIETY OF WHOLE GRAINS Most any whole-grain can go from being simple to spectacular with the addition of fresh produce. Rice, polenta, farro, oats — the sky’s the limit! Cook grains according to package directions and use them as a canvas for all of those lovely veggies! Roasted mushrooms brighten basic steamed farro, especially when you add a drizzle of lemon juice and olive oil you already have in the pantry. 5. A GREAT LOAF OF BREAD That great loaf of bread isn’t just for delicious morning toast. Or maybe it is … if you’re sautéing greens to serve over toast and eggs. Serve crusty bread alongside dinner-sized salads, soak up soups made of spring carrots and greens or crumbled up to make savory bread pudding with eggs, leeks or spring potatoes. Day-old bread crumbled into bits, then toasted and pulsed in a food processor becomes a quick topping for gratin potatoes, greens or carrots — and you could even use the breadcrumbs as a nice textural contrast to finish just about any grilled veggies you can dream up! The post 5 Pantry Staples to Maximize Your Spring Produce appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-pantry-staples-maximize-spring-produce/via Blogger 5 Pantry Staples to Maximize Your Spring Produce When you’re working to lose weight, you want to get the most from every workout. With so many group fitness class options at every gym and boutique studio, it can be hard to know which one will give you the most calorie bang for your sweat buck. Check out the six classes below, offered throughout the U.S. Each is known to ignite your metabolism during and after the workout, so you get even more calorie-burning benefits. Try them out and burn, baby, burn. BAR METHODBurn factor: 400 to 500 calories in 1 hour If you’ve ever thought barre class was just ballet, think again. A reasonably fit, 125-pound woman burns about 400 calories in a typical beginner/intermediate Bar Method class, says the chain’s vice president of teacher development, Kiesha Ramey-Presner. That same woman will burn upwards of 500 calories in a more advanced format. And then add another 100 calories burned after class from the buildup of lactic acid. How does it do all of this? The Bar Method format uses intervals — strength work followed by stretching — to spark your heart rate and then allow you to recover, Ramey-Presner explains. Though not as intense as HIIT, it works your heart in a similar manner to burn calories. “The classes also intensely target the quads within the first 20 minutes,” Ramey-Presner adds. “The quads are the largest muscle group in the body, and working them helps you burn calories more efficiently for the rest of the day.” If you can’t bring yourself to the studio, check out this list of 5 Barre Moves You Can Do at Home. READ MORE > WHAT YOU SHOULD KNOW WHEN TRYING A NEW CLASS [INFOGRAPHIC] SOULCYCLEBurn factor: 500 to 700 calories in 45 minutes There’s a reason this pack of skull-and-crossbones-wearing fanatics is so fit. Spend one class vigorously cycling and dancing on your bike and you’ll burn an average 500 to 700 calories. Although every instructor formats his or her class differently, you can expect alternating between faster (often referred to as “double time”) and slower paces. Explains SoulCycle instructor Ryan Lewis: “This switch between a fast pace with a low resistance and a slow pace with a high resistance for a climb has a similar effect on your heart rate as HIIT training, ultimately allowing the body to maximize how many calories are burned.” Learn more about spin bikes in our Spinning 101 infographic. ORANGETHEORY FITNESSBurn factor: 500 to 1,000 calories in 1 hour Orangetheory Fitness uses heart-rate monitors to help you see which “zone” you are in, i.e. how hard you are working during class. The more you’re in the orange zone, the more you’ll burn during and after class — to the tune of 500–1,000 calories during class, and more for up to 36 hours, the chain claims. The class is split up into intervals on the treadmill and rowing machine, and on the floor doing exercises with weights, bodyweight and a TRX. You’ll hit every body part and get your cardio and strength done in one workout. For more background, check out our Beginner’s Guide to Orangetheory Fitness. BARRY’S BOOTCAMPBurn factor: Up to 1,000+ calories in 1 hour Although each class focuses on a specific body area, the format for Barry’s stays the same: Half the time you’re on a treadmill, the other half you’re doing strength exercises on the floor with your bodyweight, dumbbells or a “booty band” exercise band. The treadmill is a mixed bag of sprints, hill climbs, hill sprints and even walking backward on the treadmill, and the instructors will encourage you to push yourself. The chain claims its classes increase lean body mass, which can raise your resting metabolic rate by up to 15 percent. And that means more burn after you leave the studio. Check out our test run at Barry’s Bootcamp and see if it’s for you. CROSSFITBurn factor: 261 calories in 20 minutes for the Cindy WOD The CrossFit WOD (workout of the day) changes, clearly, daily. And it can be quite a calorie burner in a short period of time. Researchers asked seven men and two women trained in CrossFit to perform the Cindy workout: 5 pullups, 10 pushups and 15 air squats, repeated as many times as possible in 20 minutes. The average calorie burn for the group was 261 calories. Study author Brian Kliszczewicz, PhD, says there are a few reason CrossFit can burn a torcher. “First, the majority of CrossFit workouts involve full body,” he explains. “As a general rule, the more muscle recruitment, the greater the caloric expenditure. Second, the majority of the exercises involve resistance, such as bodyweight in the case of Cindy. Resistance-based exercise commonly leads to greater excess post-exercise oxygen consumption, i.e. more calories. Third, perhaps the most important aspect is the intensity of the workout. The greater the exercise intensity, the greater the caloric burn is going to be.” URBANKICKSASS AT CRUNCH FITNESSBurn factor: Up to 700 calories in 45 minutes Offered at Crunch locations nationwide, this dynamic, full-body class combines cardio kickboxing with high-intensity sports conditioning drills. You punch, kick, squat, sprint, lunge and more, and you’re sweating within minutes, says certified trainer Shane Barnard, creator of the class (and regular MyFitnessPal contributor). “Combining punch and kick combinations with high-intensity interval training drills improves fat metabolism, increases functional strength and will increase your caloric after-burn,” she explains. It’s also nonstop movement, with options to make several exercises more challenging. GEAR UP FOR YOUR NEXT WORKOUT > Gym Clothes for Men The post 6 Calorie-Crushing Classes at Popular Fitness Chains Near You appeared first on Under Armour. Source: http://blog.myfitnesspal.com/6-calorie-crushing-classes-popular-fitness-chains-near/via Blogger 6 Calorie-Crushing Classes at Popular Fitness Chains Near You Say bye to bland burgers. These healthy, lean chicken patties are spiced up with smoky, chipotle peppers. And nothing pairs better with a burger than a side of fries. Crispy, chili-roasted sweet potato fries add a delicious zing to this flavor-filled meal. Spicy Chicken Burger with Sweet Potato Fries Ingredients For the spicy chicken burger:
For the sweet potato fries:
Directions For the spicy chicken burger: Combine chicken, onion, chipotle, cumin, salt and egg white in a medium bowl and mix well with your hands. Shape into 4 patties. Heat oil in a large nonstick skillet over medium-high heat, swirling to coat bottom. Add burgers and cook 4–5 minutes on each side or until completely cooked. Serve between buns with lettuce and tomato. For the sweet potato fries: Preheat oven to 400°F. Peel sweet potatoes and cut into 1/2-inch wedges. (Cut pieces to same size for even cooking.) Toss in oil and chili powder. Spread on nonstick baking sheet or baking sheet lined with nonstick aluminum foil. Bake, turning once, for 30–35 minutes or until crisp and golden brown. Nutrition Information Serves: 4 | Serving Size: 1 chicken burger and 1/2 sweet potato Per serving: Calories: 345; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 65mg; Sodium: 465mg; Carbohydrate: 40g; Dietary Fiber: 7g; Sugar: 8g; Protein: 34g Nutrition Bonus: Potassium: 381mg; Iron: 15%; Vitamin A: 202%; Vitamin C: 8%; Calcium: 33% The post Spicy Chicken Burger with Sweet Potato Fries | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/spicy-chicken-burger-sweet-potato-fries-recipe/via Blogger Spicy Chicken Burger with Sweet Potato Fries | Recipe Athletes who swing a golf club, baseball bat or tennis racket really twist and turn their bodies. To power through the swing, you need to have loose hips, a flexible spine and strong, open shoulders. To prevent injury, it’s important to keep your body balanced so your dominant side doesn’t overwhelm the other. Yoga builds shoulder strength and flexibility, keeps your body in alignment, increases spinal movement, opens the hips and loosens the hamstrings. A consistent, longer practice will keep you swinging strong, and this quick post-game yoga session will make your time on the course, court or field stronger, healthier and easier. STANDING FORWARD FOLD WITH HAND CLASP This pose stretches your hamstrings and low back, while the hand clasp opens the chest and shoulders. Keep a soft bend in your knees and use a strap or towel to make the pose more accessible. The move: Stand tall at the top of your mat. As you inhale, sweep your arms overhead. Keep your low belly drawn in to help counteract arching your back. As you exhale, hinge from the hips and swan dive forward with your arms out like wings. If you can, keep your torso long and your knees straight. After a few breaths in your standing forward fold, bring your arms behind your back, interlace your fingers and let your arms fall over your head. If you can clasp your hands, aim to bring your palms to touch. If you can’t, hold a strap or towel in each hand and gently work your hands closer together. Hold for 5–10 breaths. COW FACE POSE This opens the muscles around the shoulder and hip joints. It also loosens tight rotator cuff muscles while strengthening the supporting back muscles, which helps you power through your swing. The move: Start in a comfortable seated position and cross your right thigh over the left. Slide your feet out in opposite directions, as if you were tying a shoelace so that each foot rests next to the opposite hip. You’re aiming to stack one knee on top of the other, but a space between the two is normal. Try to sit evenly on your bottom. Inhale and lift your left arm overhead. Bend your elbow and rest your palm on your upper back or shoulder blade, depending on your reach. Use your right hand to gently press your left elbow down. Swing your right arm around your back, palm facing out and try to reach your left hand. If you can’t touch — and that’s common — take a towel or strap in your left hand and reach your right hand for the towel. Lift your left elbow toward the ceiling. Keep your spine tall. After a minute or so, switch sides. Remember, if your right leg is on top, your right arm is the bottom arm — and if your left leg is on top, your left arm is the bottom. READ MORE 5-POSE YOGA FIXES > Long Trip BOAT This strengthens your core — your abs and back — as well as your hip flexors. The move: Sit on your mat, bend your knees and plant your feet on the floor. Gently hold onto the backs of your thighs and lean back slightly. Lengthen your spine and pull your abdominals in to avoid collapsing in your chest. Lift both your feet so they create a straight line between your heels and your knees. You can hold onto your thighs or let go, extending your arms out parallel to your legs. Keep your chin off your chest and your abdominals engaged, then pull in as if your belly button could kiss your spine. Stay here in half boat pose until you can hold it for 1 minute. From half boat, straighten your legs and lift them up diagonally so your body creates a V-shape. Arms reach forward, draw your shoulders back, lift the center of your chest, lift your chin away from your chest and pull your abdominals in even more. Hold for 5–10 breaths. HALF LORD OF THE FISHES This pose relieves spinal tension, opens the shoulders and stretches the hips. The move: Sit on the floor or the edge of a blanket with your legs extended. Cross your right leg over left so your right knee points to the ceiling and your right foot sits outside your left knee. You can keep your left leg straight with the foot flexed or bend your left leg so that your left foot rests near your right hip. Try to keep both sit bones on the ground. Inhale, elongate the spine and stretch your left arm overhead. Exhale and twist to the left, releasing your left hand to the floor behind you. Inhale and stretch your right arm overhead. Exhale and twist, bringing your right elbow to rest against the outside of your right knee. Continue to find length through the torso with each inhale, being conscious not to collapse through the chest. Hold for 3–5 breaths and repeat on the other side. SUPINE TWIST WITH EAGLE LEGS Twists increase spinal flexibility and mobility. Add eagle legs for a deeper hip and IT band stretch. The move: Lie on your back and hug your knees into your chest. Cross your right leg over your left, creating the same shape your legs take in eagle pose. Inhale deeply, exhale and lower your legs to the left. Extend both arms out in a T shape and look to the sky or over your right shoulder. Hold the pose for 5–10 breaths, return to center on an inhale and repeat on the other side. GEAR UP FOR YOUR NEXT YOGA SESSION > Women’s Yoga Tops The post Stretches for Golf, Tennis and Baseball | 5-Pose Yoga Fix appeared first on Under Armour. Source: http://blog.myfitnesspal.com/stretches-golf-tennis-baseball-5-pose-yoga-fix/via Blogger Stretches for Golf, Tennis and Baseball | 5-Pose Yoga Fix Forget Boulder; San Francisco is the ideal city for outdoor enthusiasts. Runners and bikers navigate its tree-lined streets on a daily basis. And given the (mostly) warm and sunny weather, we need and love our outdoor time. 1. FORT MASON The go-to Fleet Week spot, Fort Mason has about as much wide-open sky as any city-goer can ask for. Head there to watch airshows, or host your next Saturday barbecue. Really any time of any day is good — this park always has something going on. The city’s largest park is an obvious choice for some outdoor bliss. Home to the Japanese Tea Garden and the San Francisco Botanical Gardens, the park also hosts a portion of the city’s favorite bike trail, the Golden Gate Park Loop. Cut out of work a little early to see top museums or just get lost in the wild of a green space that spans nearly half the length of SF — and covers more than 1,000 acres. A canyon in the middle of the city? You heard right. Isn’t San Francisco awesome? Hike through this hidden wonder or bring along a crash-pad for an epic bouldering session. Can’t find any rocks to get a hold on? Just search for the chalk marks and have at it. Arguably the best hike in the city, follow the trails in Lands End for some seacliff adventure. Wander through ferny-green paths to arrive at Instagram-worthy viewpoints of the Golden Gate Bridge. Then, meander back through some of the nicest (and swankiest) neighborhoods in the city. One of the oldest parks in the city, Crissy Field’s open grassy field is the perfect place to relax on a sunny afternoon. Bring your crew and spread out for a game of soccer (or pretty much anything that requires space) or rent bikes and rollerblades to cruise along the edges of this awesome park. Climbers of all levels head to Beaver Street Wall in Corona Heights Park to attempt challenging routes on San Francisco’s only crag. This polished slab (like see-your-own-reflection polished) offers four climbs with top-rope anchors, allowing climbing enthusiasts to take their gym skills outdoors. There’s a sign next to the wall that tries to discourage climbers (but it’s been confirmed as complete b.s.). So unless you plan on bolting your own route (which is illegal), climbing here is completely kosher. Above the wall, visitors can find a dog park and rocky paths where urban hikers hang out and admire the views of downtown. Also a dog park, this famous square sits in front of the “Full House” houses, or as locals call them, the Painted Ladies. Lush grass, great views and full sun (until the fog, of course) make Alamo Square pretty cool. But even better, this park is just a short stroll from some of the city’s best brunch spots. So if you overdid it on the huevos rancheros, feel free to relax in this grassy paradise while strategically making room for Smitten Ice Cream down the hill. Secret swings and sweeping city views? Yes, please. Named after a 17th-century rancher whose property made up roughly 20 percent of modern-day S.F., this hillside became a desirable neighborhood shortly after the 1906 earthquake. Since then, it has steadily grown into a hugely popular residence. Today, the park on top of the hill offers panoramic views of the city and a secret swing that feels every bit as magical as it sounds. The name of this lesser-known park says it all. Climb a short hill to the top for an amazing view (that’s basically what Buena Vista means) of the fog rolling in and the sweet smell of eucalyptus trees. Grassy green knolls await at the top — perfect for picnics, catching rays or a game of Frisbee. For a grittier S.F. adventure, check out Mission Dolores Park. The backyard to some of the city’s quirkiest characters, endless onesie parties and people who will make every attempt to sell you -- ahem, “brownies” — this park is the outdoor version of live theater (at its finest). Plus, the top of the park offers beautiful views of downtown and some of the happiest dogs in the city. The post 10 Beautiful Parks & Green Spaces in San Francisco appeared first on Under Armour. Source: http://blog.myfitnesspal.com/10-beautiful-parks-green-spaces-san-francisco/via Blogger 10 Beautiful Parks & Green Spaces in San Francisco BLT just got better! You can use avocado to make a creamy ranch-style dressing. To assemble the salad, simply pour this tasty mix over a bed of fresh lettuce, juicy tomatoes and savory bacon. BLT Avocado-Ranch Chopped Salad Ingredients For avocado-ranch dressing:
For the BLT salad:
Directions To make the avocado-ranch dressing, combine all avocado-ranch dressing ingredients in a blender or food processor. Process until smooth. STORAGE TIP: Cover surface of dressing to prevent browning and chill up to 3 days. To make the salad, combine lettuce, tomato, cucumber, and avocado in a large bowl. Drizzle each serving with 2 tablespoons of avocado-ranch Dressing and sprinkle evenly with bacon and pepper. NOTE: Avocado-ranch dressing makes 1 1/2 cups or 24 tablespoons total so you will have leftover dressing. Nutrition Information Serves: 4 | Serving Size: 2 1/2 cups salad + 2 tablespoons avocado-ranch dressing Per serving: Calories: 228; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 239mg; Carbohydrate: 23g; Dietary Fiber: 12g; Sugar: 8g; Protein: 8g Nutrition Bonus: Potassium: 1359mg; Iron: 22%; Vitamin A: 558%; Vitamin C: 48%; Calcium: 15% Sponsored by the Avocados from Mexico. The post BLT Avocado-Ranch Chopped Salad | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/blt-avocado-ranch-chopped-salad/via Blogger BLT Avocado-Ranch Chopped Salad | Recipe |
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November 2020
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