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via Blogger HOW I CONTOUR & HIGHLIGHT! | Carli Bybel Professional dancer Alex Wong believes if you get your mind strong enough, your body will follow. The post Motivation with Alex Wong appeared first on Under Armour. Source: http://blog.myfitnesspal.com/watch/motivation-alex-wong/via Blogger Motivation with Alex Wong
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via Blogger My CONTOUR & HIGHLIGHT ROUTINE | Carli Bybel Gift-giving can be tricky. From last-minute dashes to the mall to questionable fruitcakes, holiday gifts are hard to get just right. To make this year’s gifting a little easier, we asked 12 successful MyFitnessPal and MapMyRun users to suggest their favorite Under Armour products that can act as gifts for your friends or loved ones. In this guide, you’ll find our community’s most-loved accessories, clothing and shoes that helped them on their health and fitness journey — and will hopefully do the same for your favorite fitness fanatic.
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ASHLEY’S PICK: UA ESSENTIALS DUFFLE Why Ashley loves it: “I recently started a walking group with coworkers, and I have been using this duffle bag to bring my workout gear with me to work. I can easily fit my jacket, my whole lunch box, large bottles of water and more. I love that there is a spot for a laptop, as well. The bag looks chic and is made super well. It also has an exterior pocket for my cell phone and keys. I’m really loving this well-made bag.” About the gear: This duffle bag has the perfect name because it can hold pretty much any essential for work, the gym or a quick weekend trip. The UA Storm technology keeps your gear dry and a quick-stash outside pocket allows for easy access to your keys or phone. Our favorite part is probably the removable laundry bag that can double as a shoe bag to keep those dirty soles away from clean clothes. SCOTT’S PICK: COLDGEAR REACTOR RUN BALACLAVA Why Scott loves it: “I unload trailers in the morning, which are getting quite chilly. I love wearing this piece because it’s comfortable and warm, but still allows me the full range of motion to keep unloading freight. On the few cold mornings we have had so far this year, it’s also great for running. The hoodie with face mask will come in handy once the temperature really falls and I continue to train for my first full marathon in the spring.” About the gear: This versatile top will easily become your new go-to for winter activities. The ColdGear Reactor technology adapts to your body temperature to keep heat in when you’re cold and release it when you warm up. A built-in balaclava-style hood can cover your head and face when the temperature drops below freezing, and extended sleeves feature thumbholes to limit skin exposure in extreme temperatures. KRISTIN’S PICK: UA MESH HEADBAND Why Kristin loves it: “My hair drives me crazy when I run and I’m also a big ‘sweater’ when it’s warm, so I’ve become really dependant on a good headband. This one is very lightweight, a nice width and stayed perfectly in place — total winner!” About the gear: The mesh elastic fabric of this headband allows for maximum breathability, while two silicone strips help the band stay in place during all kinds of activities. It stretches to fit any size head, and three color options match any outfit or hue preference. FRANK’S PICK: UA CHARGED BANDIT 3 RUNNING SHOES Why Frank loves them: “I wore these shoes in the middle hours of a 24-hour endurance run, and they held up splendidly. They’re light, which is increasingly appreciated as the miles piled up. They’re breathable, which is increasingly appreciated as the temperature climbs. They’re seamless, which helps prevent blisters. They’re responsive, which allowed me to run with confidence. Overall, this is a really nice shoe that has left quite a positive impression on me.” About the gear: The third iteration of the Bandits features UA’s Speedform construction to mold to the shape of your foot, while the lightweight, flexible upper makes each step comfortable and breathable. Charged Cushioning in the midsole allows for a cushy, yet energetic ride and a solid rubber outsole means they’ll hold up through anything without weighing you down. CHELLE’S PICK: UA BREATHELUX MID SPORTS BRA Why Chelle loves it: “It was stylish and the support was impressive. The fit couldn’t have been any better, and I received a maroon color that was eye-pleasing, too. Regardless of my activity, it gives me exactly what I would want in a sports bra. I have worn it during cardio, gym classes and while strength training. It stays in place, despite vigorous activity — no sliding or slipping to distract you during your workout. I’d highly recommend the this bra to others. You won’t be disappointed.” About the gear: Created for mid-impact activities, like boot camp or CrossFit, this bra holds your goods in place while looking extra sleek. The smooth, bonded straps lay flat against your skin, so you won’t feel them digging into your body at the most inopportune times. A mesh lining offers breathability, while the material wicks away sweat, so you’ll stay dry and comfy while working your hardest.
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via Blogger Top Gift Picks from Community Members This year, MyFitnessPal users have collectively lost millions of pounds by regularly logging their food intake. Here are the top-10, most-logged dinner recipes of 2017 — ranging from hummus-crusted chicken to one-pot taco casserole to cauliflower-crust margherita pizza. Good news: All are under 400 calories a serving. 1. BAKED HUMMUS-CRUSTED CHICKEN Hummus serves as the crust in this protein-rich chicken dish. Serve it over roasted zucchini or your preferred vegetable for an easy, gluten-free dinner. Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 90mg; Sodium: 785mg; Carbohydrate: 22g; Dietary Fiber: 5g; Sugar: 4g; Protein: 39g 2. CHEESY LOW-CARB CAULIFLOWER BAKE High-fiber, low-carb cauliflower is used in place of mashed potatoes here. Make it vegetarian by eliminating the bacon, or swap cheddar for provolone if you prefer a milder flavor. Nutrition (per serving): Calories: 213; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 489mg; Carbohydrate: 13g; Dietary Fiber: 5g; Sugar: 6g; Protein: 12g 3. SOUTHWESTERN SWEET POTATO NOODLE BOWL Spiralized sweet potatoes, packed with fiber and vitamin A, take centerstage in this gluten-free noodle bowl. Finished with a homemade lime-avocado dressing, this dish brings a zingy southwestern flavor. Nutrition (per serving): Calories: 221; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 9mg; Carbohydrate: 9g; Dietary Fiber: 6g; Sugar: 1g; Protein: 6g 4. GRILLED HONEY LIME CHICKEN WITH COWBOY CAVIAR Black-eyed peas and corn come together to make a pico de gallo-like topping known as cowboy caviar. Served atop honey-lime marinated grilled chicken, this dish can be served over steaming brown rice. Opt for greens for a low-carb meal. Nutrition (per serving): Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g Ideal for a quick weeknight meal, just load it with your favorite taco trimmings — ground beef or turkey, corn, black beans and cheese — and pop it in the oven. Nutrition (per serving): Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Total Carbohydrate: 25g; Dietary Fiber: 6g; Sugars: 5g; Protein: 28g 6. 20-MINUTE MANGO CHICKEN BOWL Paired with the bright flavors of mango, bell pepper, mint and lime, this bowl packs nearly 30 grams of protein into just 351 calories. Nutrition (per serving): Calories: 351; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 65mg; Sodium: 209mg; Carbohydrate: 43g; Dietary Fiber: 2g; Sugar: 12g; Protein: 29g 7. CAULIFLOWER CRUST MARGHERITA PIZZA This low-carb crust is fully baked before toppings are added, lending a crunchy, dough-like mouthfeel to this trendy alternative. Nutrition (per serving): Calories: 299; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 62mg; Sodium: 502mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 6g; Protein: 23g 8. COCONUT-MARINATED JERK CHICKEN There are two secrets to this recipe: replacing high amounts of salt with ground spices and marinating it in low-calorie, electrolyte-packed coconut water. Nutrition (per serving): Calories: 225; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 65mg; Sodium: 311mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 16g; Protein: 26g 9. SPICY CHICKEN BURGER WITH SWEET POTATO FRIES Lean chicken patties are spiced with smoky, chipotle peppers and paired with crispy, chili-roasted sweet potato fries adding satisfying crunch to this less than 350 calorie meal. Nutrition (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 10. HEALTHY GRATIN WITH GOOD-FOR-YOU CARBS Casseroles make the best comfort food for good reason. This dish combines red potatoes, hot turkey sausage and Swiss cheese for a crunchy, chewy casserole. Nutrition (per serving): Calories: 358; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 52mg; Sodium: 457mg; Carbohydrate: 41g; Dietary Fiber: 6g; Sugar: 8g; Protein: 18g The post 10 Most Popular Dinners of 2017 appeared first on Under Armour. Source: http://blog.myfitnesspal.com/10-popular-dinners-2017/via Blogger 10 Most Popular Dinners of 2017 Losing weight can be tricky business: When you’re insanely busy, it can be tough to focus on your goals in a healthy, sustainable way, let alone work towards them at all. It’s easy to fall into pitfalls, but hey, knowledge is power—when you know the traps you’re most likely to fall into, it’s easier to steer clear. Registered dietitians know these roadblocks all too well, and they’ve helped their clients get past them, too. Here are 11 weight loss mistakes registered dietitians warn against: 1. FOCUSING ON WHAT YOU CAN’T EAT “So many people embarking on a weight loss journey focus on what they can’t have—[such as] no sugar, no alcohol, no dessert, no bread, no cheese. I like to tell my readers to focus on what they can have and tally up all the filling and nutritious superfoods out there.” –Kath Younger, R.D., blogger at Kath Eats Real Food
2. ADOPTING AN ALL-OR-NOTHING ATTITUDE “[Don’t] eliminating foods you love. Too many people who are trying to lose weight develop the all-or-nothing attitude. This way of thinking can be detrimental in the long run. Instead of depriving oneself of foods they love, they should learn how to incorporate them into their diet in a healthier way. For example, love pasta? Instead of adding a creamy high fat sauce, add lots of veggies, grilled shrimp, and toss in olive oil and garlic. Can’t live without bread? Well, you shouldn’t have to. Make a healthy sandwich for lunch on 100 percent whole grain bread with grilled chicken, avocado, lettuce, and tomato.” —Keri Gans, M.S., R.D., author of The Small Change Diet 3. NOT HAVING A SOLID PLAN “Not having a solid, realistic plan [is a mistake]. People should set themselves up for success by coming up with small, challenging yet attainable action steps to work towards. Start off with a few actionable and specific goals for the first week. Once you master those, keep adding on. Before you know it, those action steps will become lifelong healthy habits.” —Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition 4. CUTTING OUT AN ENTIRE FOOD GROUP “When people are trying to lose weight, they often cut out an entire food group, like carbs or meat, but this usually just results in an unbalanced diet and even deficiencies in certain nutrients. Plus, for most people, this is not sustainable for a lifetime—I always say if you couldn’t do it for the rest of your life, it’s a diet that’s probably not going to work in the long run.” —Sarah-Jane Bedwell, R.D., L.D.N.
5. REPLACING MEALS WITH LIQUIDS “Green juices and smoothies are very popular right now, and a lot of people will use these as meal replacements. Unfortunately, oftentimes these beverages aren’t made up of the right mix of nutrients. Green juices lack fiber and protein, which are key nutrients in keeping you full and helping you meet your nutrient recommendations, and smoothies are typically loaded in sugar from juice, sweeteners, or too much fruit, and can be really high in calories from oversized portions of healthy fat sources like nuts and seeds.” —Maxine Yeung, M.S., R.D., owner of The Wellness Whisk 6. EATING TOO FEW CALORIES “The biggest pitfall I constantly see my clients falling into is the calorie counting trap. Many women come to me struggling to follow a 1,200 calorie per day diet and ask me what would help them to feel more full during the day. My answer is always to eat more! We live in a culture that is so obsessed with calorie counting that oftentimes we are depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. In my practice I try and help my clients transition from counting calories to counting nutrients because at the end of the day, what you eat is just as important as how much you eat.” —Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com 7. STEERING CLEAR OF HEALTHY FATS “I find that many people are stuck eating low-fat or fat-free versions of food, a holdover from the fat-phobic days of the ’70s, ’80s, and ’90s. A moderate amount of fat is important as it helps with satiety. Plus, people end up replacing fat with refined carbs, which we now know can have a detrimental effect on health and weight. Include healthy fat at every meal, in the form of nuts, seeds, liquid oils, avocados, oily fish, soy, and dairy products.” —Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics
8. DITCHING FRUITS AND VEGGIES WITH HIGH SUGAR CONTENT “[I see people] cutting out certain fruits and vegetables because they think they contain too much sugar. Sure, some do contain a bit higher amount of naturally occurring sugars, but they also contain fiber, which helps counterbalance the effect on blood sugars. Compared to highly processed snacks and drinks, there is nothing to be worried about.” —Michelle Dudash, R.D.N., creator of the Clean Eating Cooking School. 9. RELYING ON WEIGHT LOSS PILLS “The bottom line here is if there was a pill or a potion that really worked in the long term, then not one of us would be talking about weight management at all! The weight loss industry is…so successful because we are so desperate to find a quick fix. The only long-term effective weight management skill is to change the way think about fueling our bodies. We need to think of food as fuel for daily living and to fuel it the best way we can. The rest takes care of itself.” —Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D. READ MORE > WEIGHT LOSS 101: WHAT’S ACTUALLY HAPPENING INSIDE YOU? [INFOGRAPHIC] 10. TAKING THE WEEKENDS OFF FROM HEALTHY EATING “You should take the weekends off from your job, not your diet. Sure, you can still have fun and go out to eat on the weekends, but make an effort not to stuff yourself to the brim with food or drinks. Simply eating mindfully when you are enjoying good food can be enough to not wreck your hard work during the week. If the weekends are a problem for you, consider weighing yourself Friday mornings and Monday mornings. If you see that number routinely creeping up on Monday, try changing your weekend routine to include more exercise and healthier food choices.” —Heather Mason, M.S., R.D.
11. NOT DRINKING ENOUGH WATER “A lot of my clients don’t drink enough water. Changing this habit is one of the easiest ways to help your health. Studies show that drinking water or eating a water-rich salad or broth-based soup before a meal can help decrease how much you eat during the meal—plus, staying hydrated helps prevent headaches, which can lead to stress eating. Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.” —Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition By Alexa Tucker The post The 11 Most Common Weight-Loss Blunders Dietitians See appeared first on Under Armour. Source: http://blog.myfitnesspal.com/common-weight-loss-blunders-dietitians-see/via Blogger The 11 Most Common Weight-Loss Blunders Dietitians See When it comes to workout gear, the choices seem endless, so we asked members of Under Armour’s trainer team to clue us into their favorites. While I love all of my UA gear, especially the UA Breathe Open Back long-sleeve shirt, for my own training, I’ve always been impressed by the high-quality gear for kids. My son loves his UA Feature Puffer Jacket — it keeps him warm yet he can move around smoothly for hours while wearing it. Try some of these finds and let us know your favorites. The Trainer: Rich Hesketh of DECAMAN Athletics The Trainer: Steve Saunders, director of performance for the Baltimore Ravens and founder of Power Train Sports & Fitness.
The Trainer: Kari Woodall of BLAZE Fitness and TRX Training
The Trainer: Marc Coronel of Open Mind Fitness, TRX and Trigger Point The Trainer: Tim DiFrancesco, former head strength and conditioning coach of the Los Angeles Lakers and founder of TD Athletes Edge. The Trainer: Trevor Anderson, owner of the Better Every Day® Performance Institute and TRX/SPRI master instructor The Trainer: Todd Durkin of Fitness Quest 10, lead training advisor for Under Armour, IDEA personal trainer of the year in 2004 and ACE personal trainer of the year in 2005 The Trainer: Dan McDonogh, 2012 IDEA Fitness Instructor of the Year and the founder of Rooster Racing International. The Trainer: Mark Fitzgerald, strength and conditioning coach for the Anaheim Ducks. READ MORE > Trainer’s Favorite … Equipment The post Trainer’s Favorite … Under Armour Gear appeared first on Under Armour. Source: http://blog.myfitnesspal.com/trainers-favorite-armour-gear/via Blogger Trainer’s Favorite … Under Armour Gear Restful sleep is essential for athletes to perform at optimal levels. Yet getting a proper night’s sleep often feels unattainable, as we frequently wake up at night. Take heed: This is normal behavior. Most of us tend to wake up roughly 2–3 times per night. However, for those who always have trouble getting back to sleep, this can feel concerning. This form of sleeplessness typically stems from some form of stress. For athletes, “It could be about an upcoming contest or anything their mind gets active about,” says James I. Millhouse, PhD, licensed psychologist and author of “The Parents Manual of Sport Psychology.” If you experience disturbed sleeping patterns on a regular basis, try a few of these tips to help you get back into a peaceful slumber: 1. CHOOSE AN APPROPRIATE PRE-SLEEP ACTIVITY “Find something that puts you to sleep that is not going to stimulate you if you wake in the middle of the night,” says Nilong Vyas, MD, the founder and owner of Sleepless in NOLA in New Orleans, Louisiana. For example, she recommends falling asleep reading a book. If you wake up in the middle of the night, start reading the same book. “It will help you transition back to sleep without being awake for an inordinate amount of time,” she says. In addition, Vyas says to set a timer to stop reading and try to go to sleep again. 2. OPEN A WINDOW According to Robert Oexman, DC, director of the Sleep to Live Institute, you should open your window a crack to cool your bedroom down to an optimal 65–68°F. “Those in Scandinavian countries traditionally leave windows open at night and sleep great,” he says. 3. GRAB WARM MILK OR A SNACK Low blood sugar can cause you to wake up at night. For athletes who operate at a calorie deficit, low blood sugar can become a health issue. According to Pete Bils, Sleep Number’s vice president of sleep science and research, when your blood sugar excessively drops, you should try eating a 250-calorie snack that consists of 75% carbohydrates and 25% protein. “Warm milk’s calming quality is not just an old wives’ tale,” says Shawn M. Talbott, PhD, a nutritional biochemist and author. “Milk has peptides [small protein chains] that, when digested, have direct relaxation effects in the brain.” Drinking a glass of milk or eating a cup of no-sugar added yogurt when you wake up can help the mind relax from whatever stressor woke you up. 4. DO SOME MEDITATION Jonathan Horowitz, a somnology researcher for Maple Holistics,recommends getting comfortable and focusing on your breathing. Stay mindful of the way your body is feeling and pay attention to it as it continues to unwind. Notice the various organs, muscles and their functions as you lay there. Then, from the tips of your toes to the crown of your head, feel your body as it relaxes and calms itself. “If it is one of those nights, when your thoughts are zooming way too fast and not letting you find focus, [this] might not be the technique for that particular time,” he says. However, slowing things down and taking your mind off of what woke you could do the trick. READ MORE > CAN WORRYING ACTUALLY HELP YOU SLEEP BETTER? 5. FIGURE OUT WHAT’S WRONG Since stress is usually the culprit for sleep disruption, try to find a way to manage it. Whether you write down a to-do list and get everything down on paper or set aside an hour in the afternoon to think about everything. Above all, if you determine the cause of the constant wake ups and are able to prevent them, “there would be no need for ‘tips’ to help fall back asleep,” says Carolyn Schur, sleep educator and therapist. GEAR UP FOR SLEEP > Athlete Recovery Sleepwear Technology The post 5 Tips to Fall Back Asleep appeared first on Under Armour. Source: http://blog.myfitnesspal.com/5-tips-fall-back-asleep/via Blogger 5 Tips to Fall Back Asleep |
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