Somewhere along the line, bodyweight exercises got a reputation for being for beginners. But we’re here to tell you that some are anything but easy. “Being able to master your own bodyweight is an underrated sign of true fitness,” says Tennessee-based certified strength and conditioning specialist Hannah Davis. “It is a product of mobility, strength and stability — and is even linked to increased longevity.” After all, moving your bodyweight is a measure of relative strength, meaning that the bigger, taller or heavier you are, the harder the weight actually becomes. That makes bodyweight exercises a pretty good indicator of your body composition, not to mention overall function outside of the gym. Plus, apart from being the perfect “how strong are you, really?” test, bodyweight exercises open up your workouts in a big way. They allow you to train your body to move in new and unique ways, says SoCal-based trainer, coach and performance-enhancement specialist Mike Donavanik. You’ll be hard-pressed to find a bodyweight exercise that doesn’t force your body to work as a whole. Hello, core strength! READ MORE > 9 REASONS TO LOVE BODYWEIGHT TRAINING If you’re ready to take your workouts to the next level with bodyweight exercises, here are the four to master: 1. PULLUP “No matter your fitness level, pull-ups are always a challenge,” Donavanik says. They work your upper-body’s biggest muscles, while simultaneously training the core and even the glutes. How to do it: Grab a pullup bar with an overhand grip (palms facing away from you) that’s just greater than shoulder-width apart. Brace your core and hang at arm’s length with your legs extended and slightly in front of you so that you’re in a “hollow body” position. Make sure to keep your chest out and proud. From here, squeeze your shoulder blades down and together, and then, pointing your elbows toward the floor, pull through your arms to raise your chest up to the bar. Pause, then slowly reverse the movement to return to start. That’s one rep. Work up to it: Integrate more back exercises into your workout routine, says Donavanik, noting that most everybody doesn’t spend enough time strengthening the muscles that make up the back. As a general rule, for every chest exercise in your week, you need two back exercises. One great option is the negative pullup: Jump up to the pullup bar to grab it in the “top” position with the bar at your chest. Hold for 2–3 seconds and slowly lower and repeat. If you’re ready to commit to a pullup challenge, try this 21-Day Pushup and Pullup Plan. 2. PISTOL SQUAT Besides taking you through a full range of motion — all the way down to the floor — pistol squats are great in that they load one leg at a time. “You’ll find out if you have any muscular imbalances for sure with this one,” Donavanik says. How to do it: Stand tall on one foot with your opposite leg extended in front of you and down toward the floor. Hold both arms straight out in front of you at shoulder height. Brace your core. From here, slowly and under control, bend your knee and hip to lower your body until your glutes are stacked on top of your planted foot. Make sure to keep your chest up, back flat and weight balanced between the ball and heel of your foot. Pause, then drive through your planted foot to reverse the motion and return to the start. Repeat on the opposite side. Work up to it: It might sound strange, but holding a weight straight out in front of your body at shoulder height actually makes this move easier, Donavanik says. Other options include holding a TRX handle in each hand for help when you need it or starting with a partial range of motion. Try squatting down on one leg to touch your glutes to a bench or box, and then press back up to start. Over time, lower the bench until you’re lowering all of the way to the floor. 3. HANDSTAND The amount of strength and stability you need through your shoulders and core to balance your bodyweight on your hands is phenomenal, Donavanik says. What’s more, handstands are an excellent tool for improving your proprioception — or your ability to gauge and control your body in space. How to do it: Get in downward dog with your fingers spread and shoulder blades pulled down and back away from your ears. From here, bend one knee, then drive through that leg to swing your opposite leg toward the ceiling. As your legs lift off of the floor, squeeze your abs to pull your hips over your shoulders. Keep the crown of your head pointed toward the floor, and roll your inner thighs toward each other to help keep your balance. Hold, then slowly reverse the movement to return to start. Work up to it: Build strength, stability and just get comfortable with the idea of being upside down with TRX pikes. Get in a high-plank position with your feet in the TRX straps so your body is parallel to the floor. From here, squeeze your core to lift your hips up as high as possible over your shoulders and point your head down between your arms so your torso is completely vertical. Hold, then slowly return to start. READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES 4. BURPEE Building on the original bodyweight star -- the pushup — burpees not only train the chest, triceps and core, but also the entire lower body while getting you a legit cardio workout, Donavanik says. How to do it: Get in a high-plank position with your hands in line with your shoulders, your feet hip-width apart and your body forming a straight line from head to heels. Squeeze your shoulder blades down and together away from your ears, and brace your core. From here, perform a pushup. At the top of the pushup, jump your feet forward to land just outside of your hands, and then explosively jump straight up into the air as high as possible, reaching your arms overhead toward the ceiling. Land in a squat position, place your hands on the floor and jump your feet back behind you to return to start. Focus on performing the entire exercise under control. Don’t roll, flop or let the front of your legs touch the floor. Work up to it: Perform the pushup portion of the exercise with your hands on a low bench or box. This lightens the load on your chest, triceps and core. Plus, if you have tight hips, it will allow you to jump your feet forward with a bit more ease, Donavanik says. The post 4 Must-Try Bodyweight Exercises to Build Strength appeared first on Under Armour. Source: http://blog.myfitnesspal.com/4-must-try-bodyweight-exercises-build-strength/via Blogger 4 Must-Try Bodyweight Exercises to Build Strength
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Sometimes you just don’t feel like turning on the oven — and for those times, these meals are perfect. Loaded with vegetables and full of protein, these no-fuss meals are ideal if you’re watching your carb intake. 1. EASY SALMON SALAD Ingredients 4 ounces (115 ml) canned salmon, drained Directions Place salmon, red onion, tomatoes, brown rice and mixed greens in a large bowl. Drizzle olive oil and lemon juice over top and toss to coat. Nutrition (per serving): Calories: 406; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Cholesterol: 45mg; Sodium: 316mg; Carbohydrate: 42g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g 2. MEDITERRANEAN CHOPPED TUNA SALAD Ingredients 4 ounces (115 ml) canned tuna, drained Directions Place tuna, cucumber, tomato, red onion, feta and greens in a large bowl. Drizzle olive oil and balsamic vinegar over the top and toss to coat. Nutrition (per serving): Calories: 366; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 65mg; Sodium: 622mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 7g; Protein: 33g 3. BLACK BEAN & CORN TACO SALAD Ingredients 1/2 cup (115 ml) canned black beans, drained and rinsed Directions Toss all ingredients in a large bowl and serve. Nutrition (per serving): Calories: 278; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 332mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 18g; Protein: 12g 4. ROAST BEEF SALAD WITH GOAT CHEESE & BALSAMIC VINAIGRETTE Ingredients 2 cups (460 ml) mixed greens Directions Place mixed greens in a large bowl and top with roast beef, apple and goat cheese. Whisk together olive oil, Dijon and balsamic vinegar in a small bowl. Drizzle over salad and toss to coat. Nutrition (per serving): Calories: 420; Total Fat: 23g; Saturated Fat: 6g; Monounsaturated Fat: 11g; Cholesterol: 13mg; Sodium: 221mg; Carbohydrate: 30g; Dietary Fiber: 11g; Sugar: 15g; Protein: 30g 5. AUTUMN CHICKEN SALAD Ingredients 4 ounces (115 ml) rotisserie chicken, diced Directions Mix chicken, apple, walnuts, yogurt, mustard and celery in a bowl. Serve over a bed of mixed greens. Nutrition (per serving): Calories: 331; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 254mg; Carbohydrate: 29g; Dietary Fiber: 11g; Sugar: 14g; Protein: 23g The post 5 No-Cook Meals Under 500 Calories appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-no-cook-meals-under-500-calories/via Blogger 5 No-Cook Meals Under 500 Calories Dianne Shay, a 71-year-old grandmother and retired banker, attended her first powerlifting competition in September 2017. She wasn’t there to cheer on a friend or one of her children; she was there to do two things: 1) compete and 2) crush it. “After the competition, I was starving,” she says. “When I told one of the organizers I was leaving to get something to eat, she said, ‘No, I really think you ought to stick around.’ When they called my name at the awards ceremony, I was amazed.” Shay won first place in her age and weight class of men and women with a 177 1/2-pound deadlift. But her win wasn’t a fluke. She’s never been one to shy away from challenges. “My husband and I lived on 40 acres in Missouri when he was diagnosed with COPD,” Shay says. “The horses needed feed. The land needed bushhogged. I took over the chores and learned how to use a tractor. It was hard work, but it was fun.” When her husband’s health declined three years ago, they moved to Weatherford, Texas, to be closer to their daughter, Lori. Two months later, Shay joined a gym. Samsung and Under Armour have collaborated to inspire you to push beyond your comfort zone and take on your own ‘Firsts.’ Join Under Armour’s Natasha Hastings, an Olympic gold medalist, on a challenge that will celebrate individual training milestones. “I decided one of us had to stay strong,” she says. “I wanted to be fit, toned and lose my bat wings — you know, that skin under my arms.” Shay bored quickly of repetitive workouts and asked her trainer to show her something different. After a few minutes on the weight machines, she was hooked. “The guys in testosterone corner, where they groan and moan, were very sweet to me,” Shay says. “If they looked at me and said, ‘What are you doing here?’ I’d probably be so embarrassed I’d never go back.” The most important man in Shay’s life was just as supportive. “My husband was all for it,” she says. “He could see the difference in me. It was my time, and it improved my attitude. When he passed away last year, I kept going back.” Based on her enthusiasm around deadlifting, bench presses and squats, Shay’s trainer, Taylor Reid, asked if she’d be interested in a powerlifting competition. “I said, ‘Sure. Why not?’’ Shay says. “Then I thought, did I really agree to this?” Her daughter had concerns as well, but Shay felt safe. “I’ve been sore, but I’ve never been hurt and that’s because my gym family cares about me. They don’t want me to get hurt. They want me to learn how to get it right.” From October 2016 to September 2017, Shay trained toward the 2017 RPS Texas GAINZsaw MASSacre in Austin. The biggest challenge she encountered along the way was the one in her head. “Most of it was mental: ‘Can I do this? Why am I doing this? I’m too old for this.’ Then there’s the singlet you have to wear that shows every little inch,” she says. “I got past it.” Even if she hadn’t, Shay’s massive cheering section would’ve drowned out the voice in her head. In addition to three rounds in the bench press competition, Shay “started easy” with a 115-pound deadlift, bumped up to 150 on her second try, then nailed 177 1/2 pounds for the win. She walked away with a medal, a ribbon “and a very big smile,” she says. Two weeks later, Shay went to Cozumel — not to celebrate her victory, but to support Lori through an Ironman competition. “We cheer each other on,” Shay says. “She’s been a really great asset to me.” With one win under her belt, Shay has a new goal: another powerlifting competition in February. “I just did a 195-pound deadlift,” she says. “My original goal was 185. I’m going for 220 now.” She finds it much more beneficial to focus on those numbers than the scale. “I’ve fought my weight my entire life,” says Shay, who’s used MyFitnessPal for more than seven years. “The day would depend on what the scale said. I’ve finally backed off that and focus instead of what improvements I can make in the gym.” Her weekly exercise routine includes cardio, stretching, lifting, kettlebells and many variations of deadlifts. “Every time to go to the gym, it’s a challenge,” she says. “I never know what I’m going to do from day to day, but I always walk out of there saying, I did that.” Written by Danny Bonvissuto, a lover of words, writing for a living, independent bookstores, chips, salsa and queso, sunshine, jeans, tank tops and running – but only if ’80s rock is involved. Her work has appeared in Food & Wine, Travel + Leisure, Food Network Magazine, HGTV, WebMD and Plate magazine. The post How Dianne Won Her First Deadlift Competition at 71 Years Old appeared first on Under Armour. Source: http://blog.myfitnesspal.com/dianne-won-first-deadlift-competition-71-years-old/via Blogger How Dianne Won Her First Deadlift Competition at 71 Years Old Did this headline strike a nerve? If so, you are not alone. I’ve been there. Confession: I’m actually close to there now as I managed to put on a few pounds this fall — and it hasn’t all been muscle. This time of year is especially tough for hitting weight-loss goals (read: holiday parties, hot chocolate, sweet potato pie and love handle-hiding puffy coats). Studies have shown Americans gain the most weight between Halloween and New Year’s adding about 0.7% to their frame on average. For an average man weighing 195.7 pounds, that equates to 1.4 pounds (which is actually lower than I expected). So if you’re already above your goal weight, be realistic with yourself: Instead of focusing on trying to lose weight during the holidays, focus on not gaining additional weight. If you wind up dropping a few pounds with this mindset, great! Consider it icing on the cake. When it comes to weight loss, maintenance is a victory in itself as it can sometimes be harder than losing in the first place. Here are some tried-and-true weight-maintenance tips I use during the holiday season: 1. ACKNOWLEDGE WHAT CAUSED YOU TO GAIN THE WEIGHT Knowledge is power and the best way to prevent repeating past mistakes is to reflect on where you may have gone offtrack. Did you fail to prioritize your workouts? Did you start eating dinner later? Have you been snacking more than usual? Did you stop logging your food? The key here is not to beat yourself up but use this reflection as an opportunity to make better decisions going forward. READ MORE > WHAT THE FAFH? 5 KEYS TO EATING ON THE ROAD 2. MAKE YOUR HOME AND WORK A SAFE SPACE In most cases, you’re in control of the food in your home, so get rid of potential landmines in the kitchen! My former trainer, Errick, always says, “If you keep good food in your fridge, you will eat good food.” So, if you know you have a propensity to snack on candy at night, keep it out of your kitchen. If you find yourself constantly raiding a coworker’s junk food jar (which was totally me at my last job!), then start bringing in healthy snacks to keep at your desk or in the communal snack area. I️ started bringing in clementines, Trader Joe’s Omega Trek Mix and dried seaweed. Bonus: Healthy habits are contagious, so your coworkers will probably appreciate it, too! Plus, if you have healthy food at home you can start meal prepping and bringing lunch to work or school, making it much easier to log your meals and stay on track. 3. GET MOVING (EVERY LITTLE BIT COUNTS) It’s sounds super basic, but whenever you have the opportunity to add activity to your day, take it. Take the stairs, set up a walking meeting, go to the coffee shop that’s a couple blocks further and walk around the building (in the hallways or hit the streets) instead of spending 10 minutes on Instagram or Facebook at your desk. Schedule workouts on your calendar so they don’t fall by the wayside. The holidays are NOT the time to stop exercising altogether. 4. MULTI-TASK Next time you are watching “This Is Us” (Beth and Randall are #CoupleGoals) or any TV show, do some pushups or crunches. The workout will go by faster because you’ll be distracted and it will also prevent you from wanting to snack. READ MORE > FEELING STRESSED? FIVE REASONS TO MAKE SELF-CARE A PRIORITY 5. GO INTO HOLIDAY FESTIVITIES WITH A GAME PLAN Be proactive in prepping for holiday festivities by scheduling a morning workout, hydrating throughout the day and eating filling, high-fiber foods during the day so you don’t do a face-dive into the holiday spread when you arrive. Something I always do is grab a healthy snack before I head to a party. (Did you know a single apple has 5 grams of fiber?) I’ve even been known to Uber to a party while eating an apple in the backseat because I️ knew there’d be temptations like pizza and chocolate cake. Being proactive with a game plan can help keep you in control. READ MORE > AIR TRAVEL ADDING INCHES TO YOUR WAISTLINE? 5 TIPS TO BEAT THE BLOAT And remember, the holidays should be fun! They often come with travel, food and family, so don’t forget to enjoy this time … but they can be a tough time to focus on losing weight, so if you find yourself starting at a disadvantage, shift your focus to maintenance mode, which sets you up for less frustration and more success. How do you stay on track (or get back on track) during the holiday season? Better Than Ever We all strive for wellness and to live better! Every month, this column will bring you advice on how to feel and perform Better Than Ever. Check out tips to improve various aspects of your health: from fitness, nutrition, sleep and recovery to everything in between. Have a topic you want to hear about? Feel free to reach out here (I’ll be checking the comments!) or on Twitter or Instagram. I look forward to hearing from you. GEAR UP FOR YOUR NEXT WORKOUT > Men’s Workout Tops The post In Crisis Mode? Here are 5 Tips to Handle Holiday Weight appeared first on Under Armour. Source: http://blog.myfitnesspal.com/crisis-mode-5-tips-handle-holiday-weight/via Blogger In Crisis Mode? Here are 5 Tips to Handle Holiday Weight Treat naan like a flatbread base for this vegetarian pizza from Healthy Nibbles & Bits. Piled high with collard greens, red pepper and onion, this meal has 13 grams of fiber per serving. Note: using store-bought naan is a convenient swap when you don’t have time to make fresh pizza dough. Ingredients
Directions In a small bowl, stir the yogurt, tandoori paste, cumin, and lemon juice. Refrigerate the yogurt mix for at least 30 minutes. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper. Peel the sweet potato and chop it into 1/2-inch cubes. Toss the sweet potatoes with olive oil, and bake for 23-25 minutes, or until the sweet potatoes can be easily pierced with a fork. Take the sweet potatoes out of the oven, and increase the heat to 400 degrees F. Remove the sweet potatoes and the parchment paper. Line the baking sheet with a fresh piece of parchment paper. Stem the leaves of the collard greens from the stalk. Chop them into 1/2-inch thick ribbons. Time to assemble the flatbread pizza. Spread the yogurt sauce onto both pieces of naan. Lay the toppings (collard greens, red pepper, sliced red onions, goat cheese, and sweet potatoes) on top of the naan. Bake the flatbread pizza for 8 to 10 minutes or until the edges of the naan are browned. Serve immediately and refrigerate any leftovers in an airtight container. —- Serves: 2 | Serving Size: 1 pizza Per serving: Calories: 391; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 338mg; Carbohydrate: 47g; Dietary Fiber: 13g; Sugar: 6g; Protein: 13g Nutrition Bonus: Potassium: 257mg; Iron: 15%; Vitamin A: 256%; Vitamin C: 127%; Calcium: 12% The post Vegetarian Naan Pizza | Recipe appeared first on Under Armour. Source: http://blog.myfitnesspal.com/vegetarian-tandoori-naan-pizza/via Blogger Vegetarian Naan Pizza | Recipe The holidays have a reputation for being anything but healthy. Honestly, how many candy bars can one stocking hold? So if you’ve got a healthy foodie, exercise lover or self-care devotee on your holiday shopping list, who wants to stay healthy all season long — and straight into the New Year — what’s a holiday shopper to do? Don’t worry, we’ve got you covered. Here are 19 of the latest, coolest fitness, nutrition and wellness gifts sure to satisfy any health and wellness desires.
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1. SKLZ HYDRO-ROLLER With the ability to hold 28 ounces of fluid in a sturdy, dent-proof stainless-steel case, this sleek water-bottle-and-foam-roller combo lets exercisers roll out wherever, whenever. It’s perfect for any fitness lover who is short on space — or just loves efficiency. 2. NUTRIBULLET BALANCE Way more than a blender, this Bluetooth-enabled appliance connects to a companion app that allows the user to visually tally everything from calories and proteins to carbs and sugars. The result: A Virtual Nutritionist in the form of an app that provides users real-time nutritional data as they craft their favorite smoothies. The Balance also comes with hundreds of recipes to get the inspiration flowing. Sponsored by NutriBullet 3. ARTERY INK “SHOW ME YOUR GUTS!” This creative coloring book celebrates the artistry of the human body with 33 anatomical drawings — including the brain, heart, lungs and even toes — that are ready for a healthy dose of color. Facts and healthy tips accompany the drawings to help artists keep their bodies in tip-top shape. Sponsored by NutriBullet 4. YOGARAT TOWEL YOGA MAT Any yogi would be psyched to receive this towel/yoga mat. Available in a huge array of colors, the towel is large enough to fit atop any yoga mat to absorb sweat and keep people from slipping mid-down dog. Plus, it’s machine washable because, well, germs. 5. UNDER ARMOUR PROTECT ARSENAL CASE FOR iPHONE 8/7 With flexible cords ready to hold all of the essentials (gym pass, credits cards, keys, lip balm, etc.), this sporty, shock-proof case is the answer for fitness-lovers on the go. To make it hands-free for workouts, pair it with any UA mount. 6. HABIT NEST MORNING SIDEKICK JOURNAL Ideal for that friend who just can’t with mornings (but seriously wants to!), this journal is all about tapping into the power of habits to wake up easier, boost productivity and make the most of every morning. The 66-day journal is filled with tips, activities and a log for tracking hours slept. Don’t worry, it only takes three minutes per day to complete. 7. MASTER LOCK SET YOUR OWN WORD COMBINATION PADLOCK For gym-class junkies who can’t ever seem to remember their locker combination (we all have that one friend Source: http://blog.myfitnesspal.com/gift-picks-for-the-healthiest-holiday-yet/ via Blogger Gift Picks for the Healthiest Holiday Yet The Golden Milk Latte has been called the “drink of the year,” buzzing all about the hip cafés of Los Angeles and New York. But what’s so ‘golden’ about this golden drink? It turns out, quite a bit. The magic ingredient is an Indian spice called turmeric, touted for centuries as a silver bullet that cures all ailments. People from many cultures have consumed turmeric to reap the benefits of the curcumin it contains to cure colds, fight disease, settle stomachs and promote wellness. Most recently, turmeric is recognized for fighting inflammation which is as good a reason as any to stir up a cup of your own. If you’re new to considering how herbs and spices impact your body beyond your tastebuds, this drink is a delicious way to kick open the door to wellness. Our recipe calls for cinnamon, which helps cleanse the body, ginger, which soothes the digestive system and eases stress, and coconut milk as well as black pepper, which help the body absorb the nutritional benefits of the herbs. To make this comforting drink, we suggest using freshly ground cinnamon and fresh turmeric because it adds a clean, bright flavor to the latte. Dried turmeric can be substituted when fresh is not available. Keep in mind dried turmeric will settle at the bottom of the mug, so stir well before drinking. Golden Milk Latte Ingredients
Directions Whisk coconut milk, cinnamon, turmeric, ginger, honey, coconut oil, peppercorns and 1 cup water in a small saucepan; bring to a low boil. Reduce heat and simmer until flavors have melded, about 10 minutes. Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon. Do Ahead: Golden milk can be made five days ahead. Store in an airtight container and chill. Warm before serving. The post Golden Milk Turmeric Latte appeared first on Under Armour. Source: http://blog.myfitnesspal.com/golden-milk-turmeric-latte/via Blogger Golden Milk Turmeric Latte Bone broth remains a trendy health food superstar, and with the arrival of chilly weather, a steaming bowl of broth does have wholesome appeal. It’s also easier than ever to buy pre-made. Packaged versions are everywhere from freezer sections to grab-and-go cases, and you can get it by the cup at hip broth counters or upscale butcher shops. Fans who claim it vastly improves health even suggest drinking broth in the morning instead of coffee or after a workout. Whether or not you go to those extremes, here’s what you need to know. WHAT IS BONE BROTH? While the term has a mystical ring, rest assured that “bone broth” is essentially a new name for old-fashioned stock. These are simple, richly flavored liquids made from simmering bones in water, sometimes with aromatics like onion and celery. The long cooking time helps extract bone marrow, a soft, nutritious substance from the animal bones, which contains a high percentage of fat, collagen, amino acids and minerals. Bone broth first exploded in popularity a couple years ago thanks in part to the rise in popularity of the Paleo lifestyle. The diet’s emphasis on grass-fed meat and homemade, additive-free, unprocessed food makes bone broth a no-brainer. The current passion for rediscovering time-honored superfoods (chia, anyone?) also helped it gain traction. READ MORE > 15 HEARTY SOUPS YOU’LL WANT TO SIP ON WHAT IT DOES According to some, bone broth can help build immunity, aid digestion, combat inflammation, improve suppleness in the skin and even increase dopamine levels. While the extensive claims have yet to be proven by hard science, proponents have a good point when they conjure up the long history of broth as a healing elixir. Longstanding customs everywhere from China to Italy follow the tradition of giving broth for improved well-being, particularly in connection with the immune system and digestive health. In a study from 2000 that appeared in the medical journal Chest, a mild reduction in inflammation related to respiratory tract infection symptoms was noted in people eating chicken soup. WHY IT’S WORTH TRYING Bone broth is extremely easy to make at home, and it freezes well for later use. Plus, by making your own, you can ensure that it’s wholesome and made without additives or extra salt. The benefits gained by drinking bone broth may actually come more from the change in lifestyle created by drinking it regularly. Anyone swapping beverages containing caffeine, sugar or alcohol for comparatively more nutritious broth should experience benefits. If nothing else, it’s a great way to warm up this fall and winter. The post The Bone Broth Trend, Explained appeared first on Under Armour. Source: http://blog.myfitnesspal.com/bone-broth-trend-explained/via Blogger The Bone Broth Trend, Explained There’s no shortage of articles telling you what successful people do in the morning, how early most of them get up and why meditation is the way to start a super productive day. What these articles don’t say is that there is no one perfect morning routine. “What works for one person doesn’t necessarily work for everybody,” says Nicole Bandes, a.k.a. the Productivity Expert. And what works for you when you’re single and can get up and out to the gym first thing doesn’t work years later when you have kids and have to get them ready for the day. Rather than trying to force yourself to adopt practices just because a CEO or celebrity does them, use these steps to create your own personal best morning routine that will help you kick off a productive day with confidence and energy. “When we can stick to a morning routine, it’s an instant boost. Your morning starts off successfully, even if it’s as simple as one small habit. That’s a powerful way to start your day,” Bandes explains. FIVE WAYS TO MAKE YOUR DREAM MORNING1. DO ONE THING THAT EXCITES YOU When she’s working with clients, Bandes starts by asking them to think of one thing they’re really jazzed about doing each morning. “The biggest saboteur to a good routine is when you dread doing it and sleep in instead,” she says. “Start with something that excites you.” This could be taking an indoor cycling class or simply getting up and calling a loved one. 2. EVALUATE YOUR ENERGY LEVELS Are you the type who needs a quieter, slower morning and therefore something like meditation or journaling might be great in the a.m.? Or do you have lots of energy, making it a great time to hit the gym or do a 15-minute cleaning session before heading to work? Choose a routine that aligns with your energy. 3. WORK BACKWARD You know what time you need to be at work or wherever your first stop of the day is. From that time, factor in your commute and all the other things you want to do or add to your morning routine. “Between your wake-up time and leave time, figure out what are the most important tasks that must get completed so that you can have the best day possible,” says Helene Segura, author of “The Inefficiency Assassin.” Then add 30% more time than you think you need since we often underestimate, she adds. 4. START SMALL “Don’t try to create the perfect routine out of the gate,” says Bandes, who recommends changing or adding one or two things at at time. And give those things a legit chance — commit to doing them and actually do them for 2–3 weeks. 5. REEVALUATE After that time, reflect on how things are going. “Are you flowing each morning? If so, stay with your routine,” Segura says. “Were there any hiccups? If so, was it a one-time anomaly, or has life changed a bit?” Adjust things accordingly. Don’t only evaluate your morning, though. Think about how your routine is affecting the rest of your day, since that is the goal. “After a few weeks, you should feel more relaxed, less hurried and calmer during the day, so you don’t react [to stressful things] like you used to at work,” says Susie Moore, life coach and author of “What If It Does Work Out?“ In the end, it doesn’t matter if visualizing your day doesn’t work for you, but standing in a power pose like Wonder Woman for five minutes does. Whatever routine makes you productive and happy, do it. The post How to Create Your Personal Best Morning Routine appeared first on Under Armour. Source: http://blog.myfitnesspal.com/create-personal-best-morning-routine/via Blogger How to Create Your Personal Best Morning Routine When it comes to getting fit, keeping it simple is always a safe bet, but adding more complex exercises to your routine can keep you engaged and reignite your love for working out. Speaking of simple, basic kettlebell exercises like the squat, deadlift and swing are enough to get in amazing shape. However, once you’ve mastered those exercises, it’s time to introduce more advanced movements. If you’re feeling daring, try these three advanced kettlebell swing variations: 1. KETTLEBELL SWING WITH RELEASE One of the toughest kettlebell skills to learn is being tight or loose at the right times. This means that during certain parts of certain exercises, your body needs to be tense from head to toe to control the weight. At other times, your body needs to relax to let the kettlebell flow. The kettlebell swing with release teaches this concept beautifully. Quick Tips
READ MORE > 8 KETTLEBELL EXERCISES FOR EVERYONE 2. ONE-ARM KETTLEBELL SWING Moving from a two-arm swing to a one-arm swing takes this kettlebell staple of a swing to a whole new level. You’ll increase your core and shoulder stability because you’ll need to resist the urge to bend or twist to the side. You’ll also set yourself up for other useful one-sided kettlebell movements like the clean, press and snatch. Quick Tips:
3. HAND-TO-HAND SWING Once you’ve nailed the one-arm swing, it’s time to up the ante by switching hands in midair. This is more than just a party trick (though you’ll probably dazzle everyone in the gym who sees you) – it’s a fat-burning, backside-building, hand-eye-coordination-training, all-in-one amazing exercise. Quick Tips:
Practice Makes Perfect These advanced exercises take time to master, so practice them repeatedly. Learn the kettlebell sumo deadlift and two-arm swing first. Once you’re ready for these moves, start with light weight and high frequency – two to three sessions per week works best for most people. Soon, you’ll turn heads at the gym with your newfound kettlebell skills. The post 3 Advanced Kettlebell Moves That Get Results appeared first on Under Armour. Source: http://blog.myfitnesspal.com/3-advanced-kettlebell-moves-get-results/via Blogger 3 Advanced Kettlebell Moves That Get Results |
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November 2020
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