Meet Ashley Marsh, a mother of two in Rhode Island. Ashley’s wedding day in 2013 was the starting point to turn around her weight problems and become healthier. Fortunately, for Ashley, her transformation wasn’t an individual journey. From daily walks with her daughter to celebrating weight loss milestones with her husband, the entire Marsh family has joined her in the commitment to better health.
Ashley’s story perfectly embodies the power in our community, proving that all you need to create a better life for yourself is a desire to succeed and a commitment to putting in the work. We are committed to telling your victory stories, so be on the lookout for more motivation and encouragement. Every dreamer deserves support. Discover inspiring tips, tools and stories of dreamers like you to help kick-start your own dream pursuit. Done something awesome yourself or know someone who has? Share your personal victory (or someone else’s) for a chance to see your story here. These are real stories from real community members, so we want to hear from you and help celebrate your accomplishments. READ MORE VICTORIES > From Overweight Smoker to Boston Marathon: Lori’s Transformation The post Ashley’s 90-Pound Weight Loss Started on Her Wedding Day appeared first on Under Armour. Source: http://blog.myfitnesspal.com/ashleys-90-pound-weight-loss-started-wedding-day/via Blogger Ashley’s 90-Pound Weight Loss Started on Her Wedding Day
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They’re trendy and colorful, but are acai and smoothie bowls actually good for you? Exactly how the nutrition stacks up isn’t an easy question to answer: certain ingredient combinations can ratchet up calories and carbs faster than you can say “Nutella drizzle.” Fortunately, with a little know-how, you can make smart choices and avoid creating a sugar bomb. THE HEALTHY BENEFITS Acai bowls (pronounced ah-sigh-EE) are based on a puree made of frozen acai berries that may be blended with banana or other ingredients to reach the consistency of a very thick smoothie. Spooned into a bowl and topped with fresh berries, sliced bananas and crunchy granola, it’s the vegan, dairy-free breakfast of champions (and the fodder for a million Instagram posts). Roughly the size of a grape, the dark purple acai berry is packed with antioxidants (yes, more than blueberries). These compounds help neutralize free radicals in the body that can cause premature aging, heart disease and certain cancers. Acai, which comes from a type of palm plant, has been a staple food of the indigenous people of the Amazon Basin for thousands of years. Health-conscious consumers in the U.S. caught on to the berry in the early 2000s, and its reputation as a “superfood” spread quickly. READ MORE > 6 REFRESHING SMOOTHIES UNDER 250 CALORIES Smoothie bowls are built on a yogurt base instead of acai puree. Notable health benefits include calcium, whopping doses of probiotics that may aid digestive health and muscle-building protein (particularly if they’re made with higher-protein Greek yogurt). Like acai bowls, they’re versatile. Options range from the classic breakfast combo of berries and crunchy granola to more adventurous territory of avocado, papaya and pumpkin seeds. Go green by blending spinach, kale or avocado into the yogurt base or opt for healthy but decadent additions like coconut, nut butter or cocoa nibs. THE UNHEALTHY DRAWBACKS Watch for bowls that supersize the carbs. The RDA for carbohydrates is 130 grams per day, a number based upon the amount of carbohydrates (sugars and starches) required to fuel an adult’s brain, red blood cells and central nervous system. Some smoothie bowls can clock in at 600 calories or more with over 100 grams of carbohydrates, which exceeds the the calorie and carb budget in just one sitting. Fortunately, if you watch what you order or consume smaller portions, you can avoid a calorie bomb. Work acai and smoothie bowls into your diet as a substantial meal no different than, say, an omelet or scramble — not a drink, small snack or “light” breakfast. READ MORE > HIGH-PROTEIN CHAI SMOOTHIE BOWL HERE ARE FIVE TIPS FOR MAKING HEALTHY SMOOTHIE BOWLS
The post 5 Tips for a Healthier Smoothie Bowl appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-tips-healthier-smoothie-bowl/via Blogger 5 Tips for a Healthier Smoothie Bowl Good news: The effects of a tough workout may last a lot longer than the time you’re in the gym. Thanks to excess postexercise oxygen consumption (EPOC)—also known as the “afterburn effect”—your body may continue to torch calories for up to 36 hours after you stop exercising. But you don’t reap these benefits from just any exercise. To get the true afterburn effect, fitness pros stress that you have to work out for 15 minutes at greater than 70% of your VO2 max, which stands for maximal oxygen uptake and refers to the amount of oxygen your body is capable of utilizing in 1 minute. This roughly equates to keeping your heart rate at around 140 beats per minute in that time frame. “The more intense the workout, the more oxygen your body will consume afterward and the more calories you’ll burn in return,” says Brandon Mentore, a strength and conditioning coach in the Philadelphia area. Classes like Orangetheory Fitness are focused on just that, with participants dashing between the treadmill, weights and a rowing machine to produce 12–24 minutes of training at 84% of their maximum heart rate (or the “orange zone,” as it’s known in the class). READ MORE > THE MOST DANGEROUS FAT IS THE EASIEST TO LOSE “Doing high-intensity interval training and strength training yields the greatest amount of ‘afterburn,’” says Mentore. “It doesn’t necessarily apply to less intense and more endurance-oriented exercise, like walking or doing a cardio machine at a comfortable pace.” While the specific results of the afterburn effect varies from person to person, experts say you may burn up to an additional 150 calories in the 24–36 hours following your workout. “It can give you a little added boost. One hundred extra calories burned each day is about a half-pound per week or equivalent to walking 1–3 miles,” says Wes Ferguson, a celebrity trainer in Los Angeles. That’s not to say you can stuff yourself silly after an extra-tough workout. “The afterburn effect isn’t substantial enough so that you can just pig out on anything over the next few hours,” says Ferguson. Instead, snack smart with a mix of complex carbs and protein, a powerful combo that helps boost muscle recovery, reduce soreness and build strength. Whatever you munch on, practice moderation, stresses Ferguson. “You can’t say, ‘I worked out, that means I get ice cream as a reward!’ Then you’ll just undo everything.” The post How to Lose an Extra Half-Pound a Week appeared first on Under Armour. Source: http://blog.myfitnesspal.com/how-to-lose-an-extra-half-pound-a-week/via Blogger How to Lose an Extra Half-Pound a Week With all that hectic morning hustle and bustle, not everyone has time to jump start the day with a healthy breakfast. Make your morning routine a breeze by preparing a few nutritious, portable breakfasts ahead of time. Take these mini-breakfasts on-to-go or pack them as a pre-workout snack. 1. ESPRESSO OVERNIGHT OATS WITH SALTED DATE CARAMEL | FIT FOODIE FINDS Marry two breakfast classics: coffee and oatmeal. Oats are soaked in brewed coffee overnight for a delightfully bold, caffeinated breakfast. Topped with salted date caramel, these oats have all the flavor and sweetness of a decadent treat. Recipe makes 2 servings. Nutrition (per serving): Calories: 241; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 63mg; Carbohydrate: 41g; Dietary Fiber: 5g; Sugar: 13g; Protein: 7g 2. LEMON COCONUT PROTEIN NO-BAKE BITES | HUMMUSAPIEN Bursting with tart lemon and sweet coconut flavors, these no-bake bites are the perfect pick-me-up. Naturally sweetened with dates and filled with fiber and protein, whip up a batch for a quick, energizing pre- or post-workout snack during the week. Recipe makes 12 servings at 1 bite each. Nutrition (per serving): Calories: 80; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 30mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 12g; Protein: 3g 3. GREEK YOGURT BREAKFAST BARK | MY FUSSY EATER Trade your yogurt parfait for this cool, creamy Greek yogurt breakfast bark. With just five ingredients and three easy steps, this frozen, protein-packed treat is effortless. Recipe makes 4 servings at 1/4 recipe each. Nutrition (per serving with 0% plain Greek yogurt): Calories: 142; Total Fat: 3g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 51mg; Carbohydrate: 21g; Dietary Fiber: 1g; Sugar: 15g; Protein: 12g 4. NO-BAKE OATMEAL RAISIN COOKIE BALLS | FAMILY FOOD ON THE TABLE What could be better than a cookie that doubles as breakfast? Made with wholesome ingredients like dates, raisins, oats and cinnamon, these naturally sweetened bites will make you rethink your snack time routine. Toss in a handful of chocolate chips or coconut flakes for extra flavor. Recipe makes 10 servings at 1 ball each. Nutrition (per serving): Calories: 83; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 18mg; Carbohydrate: 19g; Dietary Fiber: 2g; Sugar: 11g; Protein: 1g 5. BLUEBERRY FROZEN YOGURT | HEALTHY NIBBLES & BITS Using only four simple ingredients, this frozen blueberry yogurt is a refreshing, delicious way to add more fruit to your diet. This simple frozen yogurt is a perfect on-the-go breakfast or refreshing dessert. Recipe makes 2 servings at 1 cup each. Nutrition (per serving): Calories: 147; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 22mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugar: 26g; Protein: 5g 6. CLEAN EATING BLUEBERRY MUFFINS | IFOODREAL Tempted to grab a pastry at the café? Satisfy your sweet tooth by making your own batch of baked goods. Bursting with blueberries, these fluffy muffins are healthy and low in sugar. Recipe makes 12 servings at 1 muffin each. Nutrition (per serving): Calories: 159; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 31mg; Sodium: 136mg; Carbohydrate: 24g; Dietary Fiber: 3g; Sugar: 6g; Protein: 4g 7. HOMEMADE OATMEAL BREAKFAST BARS | FORK AND BEANS Ultra-hearty oatmeal bars help you take your morning meal to-go. The bars are made with wholesome ingredients: ripe bananas, chia seeds, brown sugar and walnuts. Bake a batch and stuff these bars into your purse or gym-bag for a convenient snack. Recipe makes 9 bars. Nutrition (per serving without chocolate drizzle): Calories: 155; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 5g 8. QUINOA EGG POWER BITES | KATHRYN BUDIG Well, hello, little nuggets of power. Filled with quinoa, cheese, spices and nuts, these energy bites are full of flavor a breeze to pull together. These egg bites are a great way to get some protein if you’re on the go. Recipe makes 12 servings at 1 bite each. Nutrition (per serving): Calories: 119; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 50mg; Sodium: 555mg; Carbohydrate: 12g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g The post 8 Mini-Breakfasts Under 250 Calories appeared first on Under Armour. Source: http://blog.myfitnesspal.com/8-mini-breakfasts-250-calories/via Blogger 8 Mini-Breakfasts Under 250 Calories We have goals galore: Read more of this … Do more of that … Go to yoga once a week … Be healthier … Lose weight … The list goes on. A 2008 Gallup poll found that roughly 59% of Americans want to lose weight — a figure that’s unchanged since 2001. However, Americans actually weigh an average of six pounds more today than they did seven years ago. We’re not making progress with weight loss or even maintaining. Yet, it makes sense. We’ve all been there, finding ourselves indulging in burgers instead of salad at lunch or opting for a Netflix binge instead of working out — even though we know this choice moves us farther, not closer, from our weight-loss goals. A 2014 American Medical Association article by behavioral researchers explains that this happens to most people. It’s normal: We have the best intentions when we set our goals, but often don’t follow through when the time comes to actually act on them. It boils down to this realization: We’re wired to favor immediately pleasurable activities. INIGHTS FOR ECONOMICS While it might seem like there’s no rhyme or reason to these thought patterns, there’s actually a branch of economics called behavioral economics that uses psychological experiments to study why humans make seemingly perplexing decisions like these. It turns out that there’s actually a method to the madness. When it comes to issues like weight loss or quitting smoking, this branch of economics helps us understand why we do things and has developed ways to manage our actions to be successful. In Behavioral Economics and Public Health, Yale researchers explain that we tend to think in the present. They cited a study in which people had to choose between junk food and fruit for a snack for the week ahead — and most people chose fruit. However, when the snacks were actually delivered, the subjects were asked again to choose which snack they wanted right then and there, and only 20% of them stuck with fruit. They could be virtuous in theory, but when reality hit, those good intentions didn’t stick. This is where commitment devices come in. Just because we tend to favor the present doesn’t mean all is lost when it comes to reaching our weight-loss goals. Behavioral economics research goes beyond understanding why we make the decisions we do and into what we can actually do about it. READ MORE > 5 MISTAKES SABOTAGING YOUR WORKOUTS WHAT ARE COMMITMENT DEVICES AND HOW THEY HELP Essentially if you commit in advance to measurable steps to achieve certain goals, your chances of success are much greater. Commitment devices are simply a way to “pre-commit” to following through with the goals we decide on today so we’re more likely to stick with our goals when that critical decision-making moment arrives later. They’re not really devices, but more like arrangements you make to influence future behavior. They can take the form of promises to (or even monetary bets with) friends who you don’t want to disappoint to thoughtfully planned approaches to when you buy your food. When it comes to weight loss, specifically, whether it’s about exercising more or eating healthier, behavioral economics researchers have uncovered a handful of strategies that can be used to help people stick to their goals: PAIR WHAT YOU LOVE WITH WHAT YOU DON’T If getting to the gym is a struggle for you, this 2013 study offers some hope: Researches got 51% of participants to go to the gym more frequently by having participants listen to “page-turner audiobooks” while exercising. The key is to pair something you find indulgent, like a TV show or podcast, with exercise and, more often than not, the desire to indulge will get you to the gym. READ MORE > 4 WAYS PODCASTS CAN IMPROVE YOUR DAILY WALK LOCK TEMPTATIONS AWAY In his most recent book “Misbehaving: The Making of Behavioral Economics,” Richard Thaler brings up the kitchen safe, which is a container a person can lock for a certain length of time. It can be used to lock away whatever tempts us — and keep it out of reach. If having one too many treats is your struggle, literally lock them away when you’ve decided to quit eating so that, a few minutes later when temptation strikes again, you won’t be able to indulge. MAKE A PROMISE TO AN EXERCISE BUDDY Promises are a very basic form of commitment, and by not wanting to disappoint the friend we’ve made gym plans with, we end up going to the gym more. GET YOUR GROCERIES ONLINE This 2009 study found that people make better decisions about the food they buy (i.e. buying more “should” items like vegetables and less “want” items like ice cream and other un-healthy treats) when they order their groceries online. Interestingly, this only seems to work if the delivery occurs far enough in the future. The study found scheduling next-day delivery didn’t help, but scheduling it at least two days out did, so keep that in mind while you click. READ MORE > HOW TO FIND AN ACCOUNTABILIBUDDY MAKE CHOICES NOW THAT LOCK YOU INTO THE FUTURE A 2010 Yale study calls these “ad hoc” behaviors, but all it means is doing things now to deter yourself from bailing on your goals in the future. The authors recommend little things like buying junk food in smaller packages so you’ll have less to eat at home, brushing your teeth earlier in the night to keep you from snacking later (yuck, toothpaste taste) and buying long-term gym memberships over day passes to remove money from the day-to-day equation. The post What Does Economics Have to Do with Weight Loss? appeared first on Under Armour. Source: http://blog.myfitnesspal.com/economics-weight-loss/via Blogger What Does Economics Have to Do with Weight Loss? You already know the plank is a great core exercise. So we’re adding plank variations to amp up your training, target your midsection from different angles to test your muscles (and your mind). Welcome to the 14-Day Plank Plan that will help you get a super strong core using the ultimate ab exercise: The plank. We’ll show you variations to take your training to the next level with this easy to follow day-by-day plan. HOW THE 14-DAY PLANK PLAN WORKS Let’s start by building the foundational strength you need. Because the plan is only two weeks, this challenge ramps up quickly. That’s why we build in “recovery” days. On those days, you’ll still do some core work, but it’ll give your muscles a much-needed break so they can recover. We recommend you do these after your workout, not before your loaded exercises. The key to success is consistency: All you have to do is show up and follow the plan. Also, remember: It’s about quality not quantity. The times and repetitions here are guidelines. If you feel discomfort or start to lose technique, take a 5–10 second rest and then continue. Scroll down to see the exercise descriptions below. EXERCISE DESCRIPTIONS
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SIDE PLANK WITH LEG REACHLie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight and your shoulders pulled back. Don’t let your hips sag. Stack your shoulders and hips and look straight ahead, aligning your nose and navel. Lift your top leg up and reach your top arm overhead. ALTERNATING SIDE PLANKLie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes tight and your shoulders pulled back. Don’t let your hips sag. Rotate your body as one unit toward the ground to plank and switch sides to do a side plank facing the other way. via Blogger The 14-Day Plank Plan Talk to most trainers, and it seems they are up at the crack of dawn, work all day with clients, work out themselves, and then often have business, family, friends and personal matters to address. It’s a lot, and they check every item off their list with energy to spare. What gives them that go-go-go pep? It turns out it’s combination of drive and the right foods, starting with a nutritious breakfast. We asked personal trainers to share the recipe for their go-to morning meals. From eggs to oats to pancakes and the requisite smoothie, here are eight trainer-endorsed recipes to fuel your day — and your muscles. EGGS OVER VEGGIE HASH Ingredients
Directions Warm coconut oil in a pan over medium-high heat. Add Brussels sprouts and fennel and sauté for 5 minutes. Add sweet potato, kale and a pinch of salt. Continue to sauté until vegetables are soft and a fork easily pierces the sprouts. In a separate pan, cook eggs over-easy or over-medium, based on your preference. Plate vegetables. Top with olive oil, eggs and nutritional yeast. Recipe makes 1 serving. Nutrition (per serving): Calories: 470; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 370mg; Sodium: 316mg; Carbohydrate: 36g; Dietary Fiber: 14g; Sugar: 5g; Protein: 27g LOADED SCRAMBLED EGGS WITH AVOCADO & ROASTED POTATOES Ingredients
Directions Scramble eggs, egg whites and salt and pepper to taste in a bowl. Add to a frying pan with spinach, spring onions, cilantro and tomatoes. Cook to desired doneness. Serve topped with additional spring onions, cilantro and paprika. Recipe makes 1 serving. Nutrition (per serving): Calories: 200; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 251mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein: 18g OMELET “MUFFINS” Ingredients
Directions Preheat oven to 450°F and line a muffin pan with eight paper liners. Beat all ingredients together in a bowl. Divide among muffin cups and cook 18–20 minutes until set. Makes 4 servings at 2 muffins each. Nutrition (per serving): Calories: 219; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 405mg; Sodium: 348mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein: 24g ENERGY-BOOSTING BREAKFAST COMBO Ingredients Veggie Omelet
Directions Heat oil in a cooking pan over medium-low heat, tilting the pan to spread oil. While the pan is heating, crack eggs and egg whites in a bowl and mix. Add salt and pepper to taste. Add tomato and pepper to the pan and sauté or 1–2 minutes. Pour eggs into the pan and let sit for 1–2 minutes. Once it is nearly cooked, use a spatula to flip one side of the omelet onto the other side. Let cook for 1 additional minute. Ingredients Oatmeal
Directions Mix oats and coconut milk in a bowl. Heat in the microwave per package directions. Top with raspberries, blueberries and cinnamon. Recipe makes 1 serving at one omelet and one bowl of oatmeal each. Nutrition (per serving): Calories: 357; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 370mg; Sodium: 473mg; Carbohydrate: 33g; Dietary Fiber: 5g; Sugar: 11g; Protein: 24g BANANA PEANUT BUTTER OVERNIGHT OATS Ingredients
Directions Combine everything in a bowl. Divide among two mason jars. Let sit in the fridge overnight. Recipe makes 2 servings. Nutrition (per serving): Calories: 352; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 235mg; Carbohydrate: 45g; Dietary Fiber: 10g; Sugar: 14g; Protein: 17g SIMPE APPLE PANCAKES Ingredients
Directions In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving. Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g GREEN SMOOTHIE Ingredients
Directions In a blender, combine all ingredients and blend until smoothie reaches desired consistency. Recipe makes 1 serving. Nutrition (per serving): Calories: 245; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 132mg; Carbohydrate: 39g; Dietary Fiber: 8g; Sugar: 24g; Protein: 20g GLUTEN-FREE VEGAN PROTEIN PANCAKES via Blogger Eat Like a Trainer: 8 Trainer-Approved Breakfast Recipes When temperatures soar, it’s time to bust out the blender and whip up cool, creamy lassi to beat the summer heat. Sometimes sweet and sometimes savory, lassi is always soothing thanks to a heavy dose of yogurt. These popular drinks from the Indian subcontinent double as dessert and can even replace a midday meal when the humidity gets oppressive. Mango lassi might be the most familiar — and my favorite because it never fails to soothe and satisfy — but it’s far from the only variety. Take a deep dive into lassi-land and you might just never say the word smoothie again. Both sweet and salty versions of lassi are widely enjoyed in India. The simplest version of a sweet lassi might contain just a bit of sugar to counteract the sour quality of yogurt. Make a classic mint lassi with 1 cup yogurt, a few mint leaves and sweeten to taste. Punch it up with lime juice for even more refreshment. The popular mango lassi is easy, too: whirl 1-cup yogurt and 1-cup chopped, canned or frozen mango chunks. If using fresh or canned mango, add a few ice cubes to keep things extra cool. Add sweetener to taste. READ MORE > THE TRUTH ABOUT SMOOTHIES Salty lassi, as the name implies, is made with a touch of salt but no sugar. While many consider this drink an acquired taste, others declare it the ideal refreshment when the temperature hits the triple digits, especially when rounded out with spicy flavors of ground cumin, cayenne or fresh, hot, green chili that awakens the senses. Simplicity is the key to the uniquely refreshing quality of lassi. The drink is generally made with just a short list of ingredients so the creamy yogurt remains the star. If you find yourself tossing bananas, frozen mixed berries, vanilla extract and splashes of orange juice or milk into the blender, along with chia seeds or protein powder, forget it: You’re headed to smoothie town. Lassi should have a rich, yet drinkable, consistency that’s decadent without being too thick. Sometimes, achieving that texture takes a little tinkering, because the consistency of the yogurt and the juiciness of the fruit you’re using creates varying results. Generally speaking, however, it’s best to use plain, whole-milk yogurt to reach that just-right consistency. READ MORE > THE TRUTH ABOUT GREEK YOGURT Ground cardamom, fresh lime juice and rose water are classic additions to lassi. Yet there are loads of other ways to add intrigue: Try mixing cayenne pepper and chile powder into a mango lassi to spice things up or take it in another direction by balancing the mango’s sweetness with earthy ground turmeric and freshly grated ginger. Try fresh summer berries, avocado or pineapple. Now that summer’s here, with all kinds of fruit at peak ripeness, keep yogurt on your grocery list and your blender on the counter: Lassi season has arrived. The post Beat the Summer Heat with Yogurt: Try Lassi appeared first on Under Armour. Source: http://blog.myfitnesspal.com/beat-summer-heat-yogurt-try-lassi/via Blogger Beat the Summer Heat with Yogurt: Try Lassi If you’ve been reading up on how to advance your workout sessions, you’ve likely heard of high intensity interval training, or HIIT, before. This advanced form of cardio training has you alternate between brief periods of very intense exercise and active rest periods. This process is repeated five to ten times, making up a 15-20 minute workout session, not including the warm-up and cool-down. When done properly, it offers superior conditioning and fat-burning benefits due to the high calorie burn both during and after the workout. Sounds great, right? Before you dive right into it, there are a few things that you must know. 1. YOU’LL BE AT A HIGHER RISK OF OVERTRAINING HIIT done right is a great form of exercise that will make a perfect addition to your workout program. HIIT done wrong could lead to injuries, burn out, and loss of motivation to continue. Realize that your body can only handle so much intense exercise per week. If you attempt to do HIIT and full-body weight lifting sessions 5 or 6 days a week, it’s only a matter of time before your system crashes. Remember that even though you may be working different muscles on successive workouts, your central nervous system will still be working hard, generating the strength and power needed to get these sessions done. It needs rest time, too. Even the most fit of individuals should cap it off at four very intense workouts total a week if you’re advanced, or three if you’re at the intermediate level. 2. YOU’LL WANT TO SELECT THE PROPER FORM OF EXERCISE The second important point to know is that you must select the right form of exercise. What’s correct? The key thing to look for is an exercise where you can accelerate quickly. If it takes you 10 seconds to get to top speed and you’re doing 30 second intervals, you’ve just wasted a third of the total time you should be working. Choose an activity that allows you to get to top speed almost instantaneously. Burpees, mountain climbers, jumping jacks, spinning, and running are all great choices. READ MORE > THE ONE THING YOU CAN DO TO OPTIMIZE YOUR HIIT WORKOUT 3. SCHEDULE WISELY WITH YOUR LOWER BODY STRENGTH TRAINING Most forms of HIIT are going to really stress the lower body muscles, so be mindful of when you do them in relation to lower body strength training. If you’re doing sets of heavy squats, lunges, and dead lifts one day, you’ll wake up the next day seriously dreading attempting a HIIT. Your lower body needs time to recover from the weight days. Skip a day, then do your HIIT workout the following day. If you keep these points in mind, you should be able to successfully make the transition to high intensity interval training and reap all the benefits it has to offer. Do you have your own HIIT words of wisdom? Tell us about them in the comments below. GEAR UP FOR YOUR NEXT WORKOUT > Men’s Workout Tops The post 3 Things to Know Before Doing HIIT appeared first on Under Armour. Source: http://blog.myfitnesspal.com/3-thing-to-know-before-doing-hiit/via Blogger 3 Things to Know Before Doing HIIT |
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