Valentina Lequeux's Fat-Shredding Lower-Body Routine
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Per Bernal
You don't get to 600,000-plus followers on Instagram by half-assing what you share with the world. Just like you don’t get the flawless body of Valentina Lequeux by going half-speed when you train. You get it by doing hard work. That’s the philosophy of the 32-year-old fitness guru. “It’s not easy,” she says. “I’m in the gym five days a week. I want to show the world what it takes to make a change and have an impact on my Instagram." [RELATED1] At least once a week, Lequeux releases a video of her slaying her workouts either in the gym or on the beaches of South Florida. Born and raised in Argentina, Lequeux and her family moved to Boca Raton in hopes of a better future when she was just 11. A sports nut growing up, the Floridian became a fitness fiend on a quest to spread her tough-loving messages to followers who are looking for motivation in their lives. With the recent launch of her new website, fitbyvalen.com—where she sells her custom-made resistance bands and delivers her daily workouts—Lequeux took time away from her growing social media presence to share her taxing legs workout.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 27, 2018 at 01:50PM
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5 Simple, Muscle-Building Seafood Recipes
https://ift.tt/2r3Ctlt Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 27, 2018 at 12:32PM
Simple Tuna and Avocado Salad
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Travis Rathbone
A no-fuss midday meal or pre-workout snack is minutes away with this prep- friendly recipe. The "Posh Pescatarian," Stephanie Harris-Uyidi, may even add additional vegetables already prepared from her week’s meal-prep stash or throw in some fresh mango or tomatoes for additional flavor. “All it takes is a few bites and I am properly fueled for an afternoon workout,” she says. Get more easy, healthy fish recipes from the Posh Pescatarian here.
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Directions:
Add tuna, avocado, cucumber, onion, and pumpkin seeds to a bowl and toss to combine. Add lemon juice, avocado oil, and sea salt to taste.
Serve with toasted pita, whole-wheat crackers, lettuce leaves, or simply as is.
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 27, 2018 at 12:32PM
Lemon-Infused Smoked Trout Spread
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Travis Rathbone
Prior to her morning yoga session, the "Posh Pescatarian" Stephanie Harris-Uyidi opts to keep her first meal of the day on the light side. “Along with my dark roast coffee, I often reach for a piece of fruit and a hard-boiled egg, a protein shake, or just this spread,” she says. Get more easy, healthy fish recipes from the Posh Pescatarian here.
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Directions:
By hand or with a mixer, blend the cheeses with lemon zest, lemon juice, and chives.
Gently fold in the smoked trout. Add sea salt to taste.
Chill in refrigerator for 15 minutes before serving.
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 27, 2018 at 12:32PM
Spicy Shrimp Flatbread
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Travis Rathbone
Boxing is "Posh Pescatarian" chef Stephanie Harris-Uyidi’s go-to HIIT workout, but it leaves her pumped, drained, and hungry. This easy-to-prepare dinner can be whipped up quickly and provides adequate doses of replenishing protein and carbs. “I’ll also pile on salad greens and pour on some vegetable salsa whenever possible,” she says. Get more easy, healthy fish recipes from the Posh Pescatarian here.
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Directions:
Preheat oven to 400°F.
Heat olive oil in a sauté pan over medium-high heat. Add shrimp and garlic, sea salt, and black pepper to taste. Sauté about 4 minutes, until shrimp are opaque in center.
Dress each flatbread by adding a layer of cheese, tomatoes, and shrimp.
Bake flatbread in oven for 5 to 6 minutes, until cheese has melted.
Cut into slices and top with arugula,red pepper to taste, and spritz of olive oil.
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 27, 2018 at 12:32PM
Pescatarian Posole Stew
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Travis Rathbone
A SoCal resident, "Posh Pescatarian" Stephanie Harris-Uyidi spends a good portion of her exercise time paddleboarding on the Pacific. “It’s a core crusher,” she says. She shared this this lighter pescatarian version of posole (pronounced pho-soh-lay), a Mexican stew normally made with pork, uses halibut bones to create a simple, flavorful broth that’s lighter in calories yet still hearty enough for either a full meal or a refueling snack after a day out on the water. Get more easy, healthy fish recipes from the Posh Pescatarian here.
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Directions:
Bring 2 quarts water to a boil in a stockpot, then reduce heat to low and add bay leaf, sea salt, and fish bones. Simmer for 20 minutes, then let cool.
Strain broth through a sieve set over a large bowl and pick the cooked fish from the bones. Set aside broth and fish pieces and start the stew.
Set stockpot over medium-high heat and add enough avocado oil to coat bottom. Add onion and sauté until translucent, about 5 minutes.
Add cumin, coriander, chili powder, and garlic and cook until fragrant, stirring often, about 2 minutes. Add tomatillos and serrano pepper and cook until softened, about 2 minutes more.
Stir in fish bone broth, cooked fish, cilantro, and hominy. Bring to a boil and reduce heat to low. Cover and simmer for 15 minutes, stirring occasionally.
Serve with lime wedges and vegeta- bles such as radish, if desired.
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 27, 2018 at 12:32PM
Subversive Fitness: Day 354 Of 360
https://ift.tt/2vOhJ6U Day 354 Of 360Hang power clean: 5 x 5 @ (up to) 75% of power clean 2RM
Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then:
BENCHMARK “Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jump @ 20″ W, 24″ M 7 Kettlebell swing (35lb. W, 55lb. M)
4:17– count and note rounds and completed half-rounds.
If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment. Push hard for at least 1/2 round improvement from last time.
And then:
50 “Prison” Abmat sit-up 50 Abmat sit-up @ 1/4 BW (weight as desired) 50 Abmat sit-up (standard, unweighted)
Rest briefly as needed to retain/ regain mechanics and range of motion. Sit-ups are a vehicle to a destination, not the destination itself- treat them accordingly.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
All variations: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E April 27, 2018 at 10:54AM
The Keto Diet: Sichuan Chicken and Fried Green Beans
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The ketogenic diet is on a roll and there’s really no question why it’s gained so much momentum. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg), and fats. This series will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.
Stir fry is an incredibly versatile dish that makes eating healthy and eating keto a creative cakewalk. Sichuan (or Szechuan) chicken is abundant with authentic Sichuanese flavors like sesame, garlic, and ginger. I used Sichuan peppercorns paired with dried hot chilies found at a local Asian market for the true flavor punch that is familiar in that region of China but you can use ground black pepper in place of the peppercorns as well and still achieve tasty results. Using chicken thighs will give this meal added fat and a deeper flavor profile which is common among Sichuan cooking.
One of my favorite low carb treats is fried green beans. They are a little like fries but without the starch and they can be made to match any flavor profile from Italian to Asian. Fried green beans are divine paired with a spicy sesame sauce. Served aside an amazing Sichuan style chicken and the meal is keto appropriate and crazy good as well.
Sichuan Chicken and Fried Green BeansCalories 380, Protein 27g, Total Carbs 13g, Net Carbs 10g, Fat 26g
Prep time: 30 min (includes marinating time) Cook time: 25-30 min Serves: 4
Ingredients:
Chicken Marinade:
Stir Fry ingredients:
Sauce ingredients:
Preparation Instructions:
Download the full keto recipe book. Fitness via Breaking Muscle https://ift.tt/1hdUh1E April 27, 2018 at 10:54AM
5 Reasons to Work Out that Have Nothing to Do With a Bikini Body
https://ift.tt/2vOhFnG In 2015 I ran my first half marathon. I went through the literal blood, sweat, and tears that one does in such a test of willpower, and when I came out the other side, absolutely amazed at what I had just been through, I knew that the power of fitness was something I needed to share.
I soon came to realize that while people had dedicated many national holidays to things as holy as the potato chip and yet, despite the increase in half marathoners, boutique fitness-goers, and athleisure aficionados alongside me, no one had yet thought to put National Fitness Day on the calendar. So I took it upon myself and named a single day to celebrate strength and empowerment through fitness that began just last year.
Having been thrown into the deep-end of the fitness industry, I can’t help but notice that today, rather than talking about fitness as a means of getting harder, better, faster, and stronger, many of the trends in the industry continue to center around either bulking up or achieving the perfect bikini body.
You can hardly scroll through Instagram without being subjected to a fitness celebrity six-pack, or transformation photo from someone who has completed a program. Most worrisome is that research has shown that photos like the ones found on many social media outlets actually make us feel just as bad, if not worse, than images of traditionally thin fashion models in the media.1 While images like these are meant to show certain results, I want to ask: what “results” are we really going for?
When we focus so much on working out as a way to lose weight or look good for someone else in bed, we overlook some of the remarkable mental, emotional, and long-term benefits of fitness. So I have put together five reasons you should care about fitness that have absolutely nothing to do with your thigh gap.
1. It Makes You HappierWhen you work out, your body naturally increases the release of serotonin, dopamine, and endorphins–the chemicals that are responsible for producing the same euphoric feelings as morphine in your brain.2 Just a short jog can instantly boost your mood, increase your energy, and even give you a newfound sense of perspective.
But above and beyond a quick runner’s high, exercise has proven in study after study to reduce long-term depression and anxiety just as effectively as drugs and other forms of therapy. In 2000, a team of researchers at Duke University found that not only was exercise just as effective as drugs in relieving depressive symptoms in the short-term, but patients who exercised were also significantly less likely to see their depression return than those on anti-depressants after six months.3
Somehow we’ve managed to give our workouts a terrible reputation as a sort of chore or punishment for how we ate over the weekend. So I don’t care if it’s Zumba, surfing, or dancing around in your underwear, find a workout you love. Because at the end of the day, it should be making you smile.
2. It Makes You SmarterAerobic exercise increases the flow of blood, and consequently oxygen, directly to the brain. This increases activity in the prefrontal cortex, which is responsible for executive processes such as planning, decision-making, problem-solving, and attention.4 At some point you may have experienced firsthand how just getting your heart rate up can do wonders to boost your sense of focus and straighten out your thinking.
What’s more, aerobic exercise literally changes the structure of the brain, resulting in an increase of overall gray matter, and neurons are produced through a process called neurogenesis—something that until relatively recently was widely believed stopped by a certain age. 5, 6
So the next time you’re working through a problem, stuck on a creative task, or just need a boost in focus, get your blood flowing. After all, as legend has it, even Albert Einstein thought of the theory of general relatively while riding his bicycle.7
3. Your Older Self Will Thank YouToday over one third of Americans have obesity—a two and three-fold increase among adults and children, respectively, since the 1980s.8 And spending the majority of our day stationary at a desk or in front of our smartphones isn’t helping either.
When it comes to long-term health, research has proposed that the right type of physical activity can help reduce your risk of almost two dozen chronic health conditions including, but not limited to, heart disease, diabetes, stroke, certain types of cancer, arthritis, osteoporosis, and, for the guys out there, erectile dysfunction.9
Exercise doesn’t just help preserve your physical health. It’s undeniably connected to your long-term mental health, too. A study from 2014 found that running 15 miles per week decreased the risk of Alzheimer’s by 40%.10 Even more remarkable? Recent research has shown that a high level of physical activity could decrease the risk of dementia in women almost 90%.11
4. It Makes You StrongerThe hashtag #strongnotskinny has been used on Instagram over six million times to-date. But when you look closely, more often than not these posts continue to serve as little more than a new way to suggest how your body should look, only this time it has muscles.
I want to get away from the idea of looking strong, and start focusing on fitness as a way to feel strong.
If you’re anything like me before I started training for my half marathon, then you probably couldn’t run to save your life. After about four minutes you’d start running out of breath, and from there you would be on your way to a slow and unpleasant death.
But, it’s also because you wouldn’t have gone running since your traumatic experiences with the middle school mile—and your legs and your lungs are simply weak as heck. Once you start building strength in the right places, run after run you start getting just a bit faster and going incrementally farther.
The human body is more amazing than you might realize. Scientists theorize that we were built for long-distance running as an evolutionary advantage, citing enduring indigenous cultures such as the Tarahumara in Mexico, who often run over 100 miles in a day.12
Now, I’m not proposing we all need to add ultra marathons to our regular workout routines, but you know the feeling when you finish something and feel like you could keep going? I think we all could use a little more of that. By looking at fitness as a way to strengthen our bodies, and celebrate what they can do, fitness can be a remarkable source of empowerment.
As they say, it never gets easier, you just get stronger.
5. You Will Grow In Unexpected WaysThe residual effects of fitness are vast. Charles Duhigg, author of The Power of Habit, goes as far as to call exercise a “keystone habit,” given its ability to positively influence so many other areas of your life, such as better eating, and even higher productivity at work.13
When we work out, we don’t just strengthen our bodies. We strengthen our sense of growth and resilience.
Stanford University professor Carol Dweck has studied children’s attitudes about failure for over 30 years, and concludes that there are two types of mindsets we see the world through: a fixed mindset (“I’m naturally smart,” “I’m not a runner,”) and a growth mindset (“If I work at it, I can get better.”).14
Fitness provides an observable and often quantifiable way of measuring our progress. Each time we run a bit farther or we add a bit more weight to our barbell, we also learn that when things get hard, we don’t just quit, or believe it’s because we can’t do it. We keep working at it because we believe that we are strong, and we are just as capable as the next person.
I want to call for us to stop selling fitness through the promise of a bikini body, and to start working out to be good to our bodies, to feel strong and empowered in our bodies, and to be grateful for what our bodies can do.
This May 5, 2018 we’ll celebrate our second annual National Fitness Day in the US. I hope you’ll join us in getting some endorphins in, sharing your own journey with #NationalFitnessDay, and spread the word about what fitness can really do for you.
References: 1. University of the Sunshine Coast, Queensland, Australia. "‘Fitspiration’ Photos Cause Body Image Strain". Accessed April 15, 2018. 2. Stoppler, Melissa C., MD. "Endorphins: Natural Pain and Stress Fighters". Medicine Net. Accessed April 15, 2018. 3. "Study: Exercise Has Long-Lasting Effect on Depression". Duke Today. Accessed April 15, 2018. 4. Tsujii, T., K. Komatsu, and K. Sakatani. "Acute Effects of Physical Exercise on Prefrontal Cortex Activity in Older Adults: A Functional Near-infrared Spectroscopy Study". Advances in Experimental Medicine and Biology. Accessed April 15, 2018. 5. "Study: Aerobic Exercise Leads to Remarkable Brain Changes". Psychology Today. Accessed April 15, 2018. 6. Reynolds, Gretchen. "Which Type of Exercise Is Best for the Brain?" The New York Times. February 17, 2016. Accessed April 15, 2018. 7. "Cycling Is Good for You". Albert Einstein and Bicycles. January 01, 1970. Accessed April 15, 2018. 8. "Obesity Rates & Trends Overview". Obesity Rates & Trends Overview - The State of Obesity. Accessed April 15, 2018. 9. "Regular Exercise Reduces Large Number of Health Risks including Dementia and Some Cancers, Study Finds". ScienceDaily. November 16, 2010. Accessed April 15, 2018. 10. Burn, Daily. "Running 15 Miles a Week Could Slash Alzheimer's Risk" The Daily Beast. December 12, 2014. Accessed April 15, 2018. 11. Howard, Jacqueline. "Your Dementia Risk Tied to How Fit You Are". CNN. March 14, 2018. Accessed April 15, 2018. 12. Parker-Pope, Tara. "The Human Body Is Built for Distance". The New York Times. October 26, 2009. Accessed April 15, 2018. 13. Benna, Steven. "8 Keystone Habits That Can Transform Your Life". Business Insider. August 06, 2015. Accessed April 15, 2018. 14. Dweck, Carol. "The Power of Believing That You Can Improve". TED: Ideas worth Spreading. Accessed April 15, 2018. Fitness via Breaking Muscle https://ift.tt/1hdUh1E April 27, 2018 at 10:54AM
The World's Largest Artificial Ski Jump Is About to Become a Hellish Uphill Race Course
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Courtesy of Red Bull
The forests of North America have long been the backdrop for tales of mythical beasts, but one real-life monster has been laying dormant, nestled in the forest of Michigan’s upper peninsula, for over 20 years. And no, it’s not Bigfoot. The beast in question, a ski-flying jump known as Copper Peak, is a 241-foot-tall ramp that was constructed from 300 tons of steel back in 1969. It was, and still is, the world’s largest artificial ski jump tower, although it only had a relatively short stint as a functioning ski jump. In its prime, elite athletes from around the globe sped down at speeds upward of 65 miles per hour, executing jumps reaching about 500 feet. Copper Peak hosted its first competition in 1970 and its last in 1994. It's been out of commission since then, except for visitors who take the elevator and stairs to the top of the 24-story structure to take in the view. (Although one guy did ski down it backwards in 2015. Like a psycho.) [RELATED1] Now, the beast is rising from its slumber. Copper Peak is on its way to becoming a functioning ski jump again, thanks to the International Ski Federation's (FIS) decision to authorize summer ski jumping events at the venue, according to Bob Jacquart, fundraising co-chair and re-development coordinator at Copper Peak. That's a work in progress, but the monstrous jump is back in action for an athletic competition far removed from its original purpose: Adventure-seeking athletes are set torun 400 meters up the 35-degree incline that ski jumpers would typically speed down. The event is called the Red Bull 400. And while the distance sounds harmless enough, even most elite runners only manage to finish it in over four minutes. (On a flat track, the same stretch would take less than one.) At Copper Peak, Berger expects the fastest times to hover around four and a half minutes. But unless you see it for yourself, it's tough to get a good idea of why his prediction is so generous. "Copper Peak is surprisingly monstrous to everybody," Jacquart says. "It’s something that you really have to see to understand. You go up an 18-story elevator, and you need to walk up the remaining six stories to get to the very top...You can’t imagine how big it is and how spectacular this structure is." When Jacquart took three Red Bull employees up the jump to inspect the venue, one couldn't even bear to ascend those last six stories. It's unique from most other ski jumps, which are typically built on mountainsides. And while there are other artificial jumps like Copper Peak, it takes the cake as the most gigantic. Courtesy of Red Bull The race itself is the brainchild of former Olympic sprinter Andreas Berger, who was struck with the inspiration while driving past a ski jump in Austria back in 2011. He and his wife managed to make it to the top, and seven years later, his unassuming ascent is a mainstay in Red Bull's roster of adventure races. In 2018, the season features 17 locations worldwide, each more breathtaking than the last. For Copper Peak, the Red Bull 400 is the first event in a much greater revitalization of the historic jump. It’s the firstathletic competition to take place there since 1994, and it’s happening in the midst of a multimillion-dollar project to have the jump FIS-approved for future skiing competitions. [RELATED2] If you can stomach the heart-stopping height of the original jumping platform, you're in for an unparalleled 360-degree view of 40 miles. "It's going to be painful when you run up the jump, but you'll be so happy once you reach the top," Berger says. "It makes this race the perfect mixture of pain and happiness." Each Red Bull 400 location seems to be more picturesque than the last, and you can find the one nearest you on the Red Bull website. Check out the video below for an even better idea of the challenge athletes will be taking on at Copper Peak on May 12. [RELATED3]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz April 26, 2018 at 05:50PM |
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