Cool Your Body Down After a Run With These 3 Trainer-Approved Stretches
http://bit.ly/2I8gz8W Warming up before a run and cooling down after are important to increase your body's internal temperature pre-workout and bring it back to its normal state post-workout. Your muscles also benefit greatly from both. NASM-certified Peloton Tread master trainer and USATF/RRCA run coach Rebecca Kennedy told POPSUGAR that warmups are essential for getting your heart rate elevated and targeting your hamstrings, glutes, and hips (you can find her go-to moves for that here). A cooldown is necessary, Rebecca explained, because you want to lower your heart rate after a run. In fact, one sports medicine expert told us in a previous interview that skipping a cooldown is potentially dangerous because stopping abruptly from your cardio could lead to light-headedness or even fainting. A cooldown restores your body temperature and normal blood flow, and Rebecca said that Peloton's digital app offers cooldown runs to do after your more intense treadmill workouts. When it comes to static stretches, which Rebecca said are also important for your muscles to help combat soreness from (DOMS), she provided us with her top three essential moves. These will help open up your hips, hamstrings, and glutes - do them in whatever order works for you. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 28, 2019 at 07:19AM
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1 Trainer Says Adding Sliders to Lunges Will Set Your Legs and Glutes Ablaze
http://bit.ly/2VW3m8j If you've ever done leg exercises (so, pretty much everyone), you've probably played around with some lunge variations. Lunges, after all, are great for toning your legs and, yes, even your glutes (aka booty). Forward or backward, with or without weights, they're effective and also require you to work on your balance, which is a bonus. That's why, after Megan Roup's The Sculpt Society class sponsored by Propel Vitamin Boost this month, I wanted to ask her for tips on how to get the most bang for your buck with lunges. Megan, an ACE-certified personal trainer, former dancer, and founder of weight-incorporated dance cardio class The Sculpt Society, already told POPSUGAR that doing plank variations with sliders will target your core even more. Now, she says you can add this simple piece of equipment to lunges as well to up the intensity and feel the (good!) burn in your glutes and legs. She said that by doing these moves with sliders, you're taking "really simple, functional exercises and making them harder," which she loves. Ahead, check out three lunge variations Megan does with sliders that will bring the heat to your lower body. We did some of these in The Sculpt Society class and they left me sore for a few days. To make this a quick leg workout, Megan said to do eight to 12 reps of each exercise for a total of three rounds on each side. If you don't have sliders, you can use socks or a towel. Paper plates on carpet also works. Let's do this! Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 28, 2019 at 06:31AM
Best Pre Workout Foods
http://bit.ly/2WeXkEV Want to get the most out of your workout? Fuel up with the best pre workout foods. Here’s what you need to know to perform your best. The first place to start is by embracing carbs. Carbohydrates are fuel for your body and help you have energy ample energy for your muscles. As a good rule of thumb, eat 1-3 hours before your workout. If your physical activity is done before that 1-hour mark after eating, you may experience GI symptoms. In addition to carbs, your pre workout choices should have protein as well and a little healthy fat, like olive oil or avocado. The protein helps you repair and rebuild your muscles. The key is to get the right combination of carbs, protein and fat to keep you energized and satisfied without feeling sluggish and full. Here are some of the best pre workout foods
This article was written by Kathryn Whetstone, a dietetic intern with Appetite for HealthBest Pre Workout Foods is a post from: Appetite for Health Health via http://appforhealth.com May 27, 2019 at 09:28PM
PSA: Here's How Long Hot and Cold Dishes Can Sit in the Sun Before They Become Unsafe
http://bit.ly/2XaWN31 Summer is synonymous with picnics, beach weekends, and backyard barbecues, and while it's the perfect time to try out a new recipe on the grill or whip up your favorite chilled side, it's important to know just how long that food will stay good outdoors. "Bacteria can grow rapidly on certain foods when they're in the temperature danger zone, which is 41 to 135 degrees," Janilyn Hutchings, a food scientist at StateFoodSafety, told POPSUGAR. These foods are known as time or temperature control for safety foods (TCS), and they include not only meat, dairy, and eggs, but also leafy greens, sliced tomatoes, and cooked vegetables, among others. Essentially, anything that's rich in protein or carbs, moist, or neutral to slightly acidic can pose a risk. If you don't want a party to end with food poisoning, you'll need to take steps to keep everyone safe. "In general, food can only be left out for two hours before going bad - meaning the bacteria in the food has multiplied to unsafe levels," Janilyn said. "When food is left in the sun, it can go bad even faster because the heat can cause foods to enter the temperature danger zone more quickly." In fact, the USDA recommends leaving food out for no more than an hour when the temperature outside is 90 degrees or hotter. Bottom line: keep hot foods hot, and bring along a cooler and ice to pack away any food that needs to stay chilled, like dips, fruit, and salsa or guacamole. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 27, 2019 at 12:45PM
How Brandi Chastain Came Back From Years of Adversity to Make THAT Iconic Victory Happen
http://bit.ly/2HWXqXt Soccer legend Brandi Chastain had a career that spanned three decades, from 1988 to 2004, but she's best known for a single, unforgettable penalty kick. You know the one: the shot that captured the victory against China in the 1999 World Cup final and sealed the role of the US Women's National Team as a global phenomenon. (Relive some of their best moments here.) In the scenes of jubilation that followed, Chastain ripped off her jersey, pumped her fists - a moment that was immortalized in that iconic photo - and was swamped by teammates while the sold-out Rose Bowl crowd roared. Watching the goal now, two decades later, still induces goosebumps. Chastain, now 50, is still active in the soccer world as a youth coach, most recently leading a soccer clinic for the Boys & Girls Club of St. Louis, sponsored by Cutter Insect Repellent. She's still an icon both in the sport and outside of it. But when she looks back on her career, the moment that stands out the most is not that World Cup victory or that final kick but a game that came nine days prior, in a quarter-final matchup against Germany. Chastain Scored on Her Own Team in the Quarter-FinalsAfter the '99 victory, what many people forgot about Chastain were the self-described "fairly messy" years in the middle of her career. Her college career was interrupted by reconstructive surgeries on both knees, which led to two-and-a-half years of rehab. Three years later, after winning the first Women's World Cup in 1991, she was cut from the national team. She moved out of the country to play professionally, because once she was off the team, there was no other way for her to pursue soccer for a living. "I don't know why I didn't waver from soccer when I had two ACL reconstructions or when I was cut from the team," Chastain told POPSUGAR. "I guess because I was relentless. I don't have fear about failure. I only see the great opportunity in front of me." On July 1, 1999, she had to rely on that strength like never before. Six minutes into that game, a quarter-final matchup against Germany, Chastain scored an own goal, flubbing a back-pass to goalkeeper Briana Scurry and accidentally putting the ball in the back of her own net. That was exactly what it sounds like: a nightmare. "That really was a life-changing moment," Chastain said, not just because of the mistake but also what happened right afterward. "Carla Overbeck, the captain of our team, came over to me and said, 'Hey, don't worry about it. Let it go. We're going to win this game, and you're going to be a part of the reason why.'" Chastain trusted Overbeck immensely. "Carla didn't say things she didn't mean. I believed her, and I trusted her." The words of support brought Chastain back into the game mentally, and she ended up atoning for her mistake by scoring a goal - "this time for our team, thankfully!" The US won the game 3-2, breezed past Brazil in the semifinals, and of course ended up winning the whole tournament, but that game in particular served as "a very valuable life lesson" for Chastain. "You're going to make mistakes, and you're going to fall down, and you're going to do the absolute wrong thing," she said, but that lowest moment also gives you the opportunity to learn, grow, and improve. Overbeck, her teammate, "gave me that for the rest of my life. I will never forget that moment." Chastain's World Cup-Winning Penalty KickThose setbacks - the injuries, losing her spot on the team, scoring the own goal - are what made that penalty kick a moment of ultimate triumph. The picture of Chastain's famous celebration "says something different for everyone," she told POPSUGAR. "For me, it's a reminder that it's a journey. That you don't get to those moments overnight, but with honest, hard work, they're achievable." That moment was about "power, strength, determination, being unapologetically myself." And last but not least: release. "That was a long 120 minutes in about 120-degree heat against arguably the best team in the world," Chastain remembered. For it to simply be over "was a huge relief." With the 2019 FIFA Women's World Cup fast approaching, there are many more amazing goals, triumphant celebrations, and inspiring journeys coming our way; get familiar with our top players to watch here. But Chastain's moment and the years of dedication behind it will always stand as legendary in women's sports. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 27, 2019 at 08:39AM
Can't Face the Treadmill? Burn Calories With These Trainers' Easy Cardio Workouts Instead
http://bit.ly/2JCWGtS Even the most enthusiastic cardio-lovers have days where the very thought of hitting the treadmill, elliptical, bike, pool, track - any cardio, anywhere - makes you want to groan and crawl back into bed with your Netflix queue. Taking a rest day is good for your body and your mind, and it's never a bad thing to give yourself a break from fitness, but we also know that getting moving, even just a little, can loosen up your body and boost your mood for the rest of the day. "Those days happen to everyone. I can sympathize!" said Karena Dawn, personal trainer and co-creator of the popular fitness community Tone It Up. And yes, it makes us feel better that even a successful fitness entrepreneur can relate to our anti-cardio mood swings. Karena's strategy for pushing past is easy to implement: think of an activity you really enjoy doing and use some creativity to combine it with your workout. Walk or Do Stairs For a Quick Cardio Workout"I like getting outside and I like to listen to podcasts," she said. "So I motivate myself by saying, 'OK, I'm just going to go for a long walk and listen to a podcast.'" The walk is a chance to zone out and relax while getting some exercise, making it something she can look forward to rather than dread. Simple is the name of the game. The lower the barrier to entry - aka the less work it takes you to actually start the cardio - the easier it is to get it done. Fellow Tone It Up co-founder Katrina Scott's go-to cardio works in a similar way, with one extra variable: her baby daughter, Bella, who was born in October 2018. "I have a set of stairs near my house," she explained. "What I've been doing is wearing Bella on me in one of those wearable baby carriers, so that it's almost like a weighted vest, and we do some short stair circuits." You can even use stairs in your house or at a local stadium or high school, she said, to get in some quick, heart-pumping sets. If you're at the gym, try a StairMaster workout like this 30-minute option. The simple, effective takeaway is that when cardio by itself sounds awful, turn it into something that's actually fun. Do your elliptical reps with a podcast or audiobook, grab a friend (or your kids!) to take a walk, or watch a favorite show on the cardio machines. The winning equation: simple cardio plus fun activity equals a workout you're sure to crush and enjoy at the same time. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 27, 2019 at 08:19AM
Two Coaching Spots With Leo Now Open
http://bit.ly/2IbUTsT
By Leo BabautaMy friends, I’m opening up two spots for my 1-on-1 coaching service, which is aimed for those who would like to start changing their lives, shifting their patterns, and starting true transformation. I’m looking for people who:
Is that you? What is meaningful to you? Who do you care deeply about? What change do you want to create in the world? How the Training WorksWe’ll start with a free call, to get to know each other, and see if it’s the right fit. You won’t be under any obligation after the call. Then I’ll send you a proposal, and if you sign on, we’ll commit to training together. Then we’ll meet twice a month, on video call, and dive into your patterns, what’s holding you back, what you want to create, and how you can train to shift those patterns. We’ll work flexibly, but with commitment and accountability. I’ll give you practices/assignments to do between calls — this is where the real change takes place. You’ll log your training, and I’ll give you feedback on your log so that you can adjust the training if needed. Then we’ll see what magic happens. Ready to train with me? Apply here today for one of the two spots. Client TestimonialHere’s a testimonial from one of my recent clients:
Health via zen habits http://zenhabits.net May 27, 2019 at 08:03AM
I Was Overeating After Dinner Until I Started Doing This 1 Simple Thing
http://bit.ly/2JIaP9s I love being in the kitchen. I should - I mean, I'm always there. I love to bake and meal prep on Sundays. I enjoy making the kids a nutritious breakfast every morning. I love perusing through my vegan cookbooks and creating healthy dinners. And I even love filling the fun little multicompartment containers for my kids' school lunches for the next day. Nourishing myself and my family through food is so important and special to me, but sometimes I feel like food is the one thing I think about the most. No wonder I find myself hanging out in the kitchen after dinner, standing in front of our snack cabinet or fridge, wanting to nosh even though I'm totally satisfied. Eating after dinner became a very bad habit that has not only contributed to weight gain, but it made me become so uncomfortably full that I'd be incredibly bloated. I'd feel too blah to play with my kids and ended up not sleeping well. Something had to change for me to stop overeating after dinner. Now I make lunches for the kids while making dinner, so after finishing my meal, I won't be tempted to mindlessly nosh on grapes or spoonfuls of peanut butter. And then after dinner, I started doing this one thing after doing the dishes - I got myself the heck out of the kitchen. Here are the three ways that I got a change of scenery to get food out of sight and off my brain. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 27, 2019 at 07:39AM I Was Scared I'd Gain Weight After I Stopped Intermittent Fasting - Here's How I Avoided It5/27/2019
I Was Scared I'd Gain Weight After I Stopped Intermittent Fasting - Here's How I Avoided It
http://bit.ly/2HEyGEr I decided to stop doing intermittent fasting because of my mental health, and I don't regret it - though I loved IF for almost a year, freeing myself from the strict eating window relieved major stress. When I first gave it up, though, I couldn't shake the fear that losing those eating restrictions was going to make me gain weight. I have very little self-control when it comes to food; if one piece of chocolate makes me feel so good, why shouldn't I have two? Or 10? Or 20? It's all fine until I start feeling bloated and sick to my stomach. I was worried about relaxing my eating rules because I didn't know if I could trust myself to eat whenever and however I wanted. And I'll be honest, over the first few weeks, there was quite a bit of binging going on. But after I got it out of my system (and got the leftover Valentine's Day chocolate out of my house), I settled into a routine that combined the lessons I'd learned from IF with some new strategies. The end result was a flexible eating schedule that's kept me from gaining weight since I stopped. I'll get into what I did, but first, let's talk about why going off of IF might cause weight gain in the first place. Related: We Asked an Expert If Intermittent Fasting Slows Down Your Metabolism - Here's What He Said Will I Gain Weight If I Stop Intermittent Fasting?You can probably guess the most typical cause of post-IF weight gain: overeating. Quick refresher on the variations of intermittent fasting: you can do "time-restricted" eating, which means only eating during a specific window each day (like the 16:8 plan that I did, in which you eat for eight hours and fast for 16), or you can do a more intense fast on certain days of the week, as in the 5:2 plan, where you consume 500-600 calories twice a week and eat normally otherwise. "Regardless of which type of intermittent fasting you do, excess calories can occur when you go off the plan," said registered dietitian Kristin Kirkpatrick at Cleveland Clinic Wellness. It makes sense: when you have more time to eat, you have more time to snack throughout the day and into the night. Another potential cause, Kristin told POPSUGAR, is the kind of food you're eating. If you only focused on the timing of your meals during IF and not the quality of the food and whether or not it was actually healthy, "it's possible that the low-quality diet will catch up to you when eating occurs around the clock," she explained. Related: 3 Reasons You May Need to Quit Intermittent Fasting, According to Experts How I Stopped Intermittent Fasting Without Gaining Weight
Intermittent fasting is great for a lot of people, myself included; even after going off of it, I've seen how the practices and habits I've learned can help me maintain a healthy, sustainable lifestyle. By refocusing on the kinds of foods you consume and eating when you're hungry - and when your body needs it - maintaining your post-IF weight is definitely achievable. This clean-eating plan has two weeks' worth of healthy meals and snacks to get you started. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 27, 2019 at 06:19AM
13 Low-Carb Recipes That Will Make You Want to Fire Up the Grill
http://bit.ly/2Wr7LV1 If you're trying to lose weight, but your warm weather weekends are packed with barbecues and family gatherings, you know you need to have a game plan. Fortunately, the recipes here all have two things in common: they can be made on the grill, and they won't sabotage your low-carb diet. Whether you like chicken, seafood, or beef - or you're cutting carbs as a vegetarian - you'll find something on this list to satisfy those Summer cravings. Pair your protein with one of the healthy sides here, or try an equally low-carb cold dish, like lightened-up "pasta" salad or coleslaw. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI May 26, 2019 at 05:41PM |
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