The 1 Booty Exercise Everyone in Hollywood Is Doing - and How to Do It
http://ift.tt/CfUVpu There are all kinds of lower body exercises out there that will tone and shape your legs and butt. But there's one movement in particular that could easily be named the Queen of Booty Gains - the Bulgarian split squat. When Emma Stone tacked on 15 pounds of pure muscle for her role as tennis champion Billie Jean King in Battle of the Sexes, her trainer Jason Walsh had her doing all kinds of heavy lifting. And judging by her physical transformation, he's the guy to listen to when it comes to booty gains. He told POPSUGAR that Bulgarian split squats and hip thrusts were the two best exercises to do in order to build your booty. Similarly, Alison Brie, star of original Netflix series GLOW, also trained with Jason, and she said she gave up cardio to adopt weight training instead. She specifically cited the Bulgarian split squat as one of the primary moves that helped her shape up and get superstrong. You can even see her doing the movement on her Instagram. Even Jasmine Tookes, a Victoria's Secret Angel who is known to be a fitness lover, swears by the Bulgarian split squat. So why is this move so worthy of our time? Jason says it activates your glutes more than any other squat variation, and it allows you to really target your booty. And you can do it all without putting unnecessary pressure on your knees! Why not try it for yourself? If you're new to Bulgarian split squats, here's a a crash course:
One of the most important things to remember is that the platform on which your back foot rests shouldn't be too high. It only needs to be about 12 inches tall, because anything higher than that will restrict your range of motion, meaning you won't be able to get as deep into your butt. And you can always start with a basic split squat and work your way up to the elevated version. Aim for three to four sets of 15 reps on each leg, and don't be afraid to add some weights. You can either hold a dumbbell in each hand or one kettlebell at your chest as if you're doing a goblet squat. The added resistance is going to be your ticket to growing that booty. Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 28, 2017 at 06:41PM
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Sara Went From a Size 12 to a Size 2 by Doing 2 Incredibly Simple Things
http://ift.tt/2BtDFTi Sara Rzepkowski, a 29-year-old from Chicago, suffered from significant weight gain as a result of her PCOS. A former size two, Sara was determined to keep her health in check and get her body back. Six months later, Sara lost nearly 50 pounds and went on to become a fitness instructor in order to help others achieve their goals as she had. For more on her story, keep reading. Sara: BeforePOPSUGAR: What was the moment or motive that made you decide to start your journey? Sara Rzepkowski: In 2015, I hit rock bottom and felt very unhealthy. I was always sluggish and had become a shell of the person I used to be. Clothes weren't fitting me well, I was sick all the time, and I knew I wasn't making healthy food choices - I wasn't fueling my body the way it should be fueled. I began taking classes at Shred415 in Chicago - a 60-minute instructor-led class that alternates between speed and endurance drills on treadmills, and strength and functional movement training on the floor - and I was instantly hooked. Reading about other people's weight-loss journeys made me want to work even harder at my own. All the various stories of adversity and triumph made me want to have my own victory! PS: What's your favorite way to work out? SR: I love HIIT workouts - anything that leaves me drenched in sweat is typically my favorite! I also really enjoy lifting weights, which is a new challenge for me. PS: What's your weekly exercise schedule? SR: I typically work out about five times a week, but it depends on the week. I try to strength train about three to five times weekly, targeting different areas each day. I also incorporate HIIT workouts, like Shred415 classes, two to three times a week. Sometimes I'll mix things up with spin classes, Pilates classes, or something completely different once a week just to shake things up and keep my body guessing! Sara: AfterPS: How do you keep workouts exciting? SR: Shred415 classes are different every single day, so it's tough to get bored. You know the basic structure of the class, but the runs and floor workout are always different, which keeps me going back every week. I also think trying new workouts helps me stay excited about working out and also challenges new muscles. It's great to try something new that could be potentially really fun! PS: How much weight have you lost? SR: I have lost over 60 pounds. However, I am not sure on the exact number anymore as I stopped weighing myself! I started my journey at 200 pounds, size 12/14, and am now under 140 and a size 2/4. PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited? SR: I truly think it was the way I felt. It was like I had a new passion for life. I felt great, was ready to take things on, and felt confident in myself again. When you hear that physical changes are only half as big as mental changes, it's really true! It made me so happy to feel energized instead of sluggish, happy instead of "blah," and back to my old self again overall. PS: How do you track your weight loss? SR: I track weight loss now by inches and how my clothes fit. I'm not focused on losing weight anymore, but really gaining lean muscle and toning up. Sara: BeforePS: What's a typical day of meals and snacks? SR: For breakfast, my meal usually looks like: protein waffle or pancakes (add bacon, peanut butter with banana, sugar-free preserves, or syrup), egg whites with turkey bacon and avocado on the side, an omelet, oatmeal with protein powder, avocado toast, or peanut butter toast. Lunch is typically leftovers from dinner the night before or a nice big salad with chicken or ground turkey and a lot of veggies. Dinner varies, but some of my favorite meals are: sausage and veggies, shrimp stir-fry, salmon and asparagus, ground turkey lettuce wrap tacos, chicken and broccoli, etc. I love sweet potatoes as a side as well. Snacks depend on whether I am on the go or not. If I am traveling, I try to keep a protein bar (Quest and RX are my favorite) or protein shake (Premier Protein is my favorite) with me. Otherwise I love veggies and hummus, apples and peanut butter or almond butter, almonds, rice cakes with peanut butter, Greek yogurt, or cottage cheese. PS: Do you count anything other than calories? Why or why not? SR: I don't weigh myself or count calories because I get very obsessive with it, which I don't think is healthy. I think as long as I am healthy, feeling good, fueling my body with healthy foods, and exercising, that is what is most important. I have a general ball park of caloric intake in my mind, but I do not count calorie by calorie. I do think tracking macros is great for the right person and the right reasons. PS: What's the range of calories you eat per day? SR: About 1,600 to 2,000. Since I don't actually track, this is an estimate. Sara: AfterPS: What are the healthy staples that are always in your fridge? SR: I love Premier Protein shakes, honey crisp apples with peanut butter, Greek yogurt, cooked ground turkey, a huge jug of salsa (I put this on everything), broccoli, and hard-boiled eggs (pre-packaged and pre-peeled from Costco). PS: How do you strategize when you eat meals out? SR: I typically look at a menu before I go out to eat so I am familiar with what they offer. I try to order dressings on the side or stick with seafood, chicken, and/or grilled veggies. There are times that I don't really strategize at all, as I think it's important to give your body what it needs. If it is craving a brownie, enjoy the brownie! I think this makes your weight-loss journey a happy experience, rather than one where you feel deprived. I have definitely cut back on going out to eat all the time because I truly enjoy cooking and making fresh food. However, I still love exploring new restaurants, trying new foods, and enjoying the social time with friends and family. PS: What advice do you have for anyone starting out on a weight-loss journey? SR: It really is a journey – time and consistency will always pay off even if you don't see the results right away. It's so important to take small steps and make small changes for long-term results. Start to swap out less healthy foods for healthier ones, start small by walking 10 to 15 minutes every day and add on from there. Have a support system around you, and enjoy and trust the process. Set small goals for yourself and change them as you go. Most importantly: never give up or stop believing in yourself! Change, both mental and physical, is coming! Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 06:39PM
BRB, OMW to California Pizza Kitchen: They Have Cauliflower Pizza Crust Now!
http://ift.tt/2zIf8g3 Can't seem to get your hands on a cauliflower pizza crust from Trader Joe's or find a Caulipower crust in the grocery store? Don't stress - just have someone make it FOR you! Find one of California Pizza Kitchen's 200+ locations in the US and order your favorite pie with a cauliflower crust: it's CPK's latest addition to its pizza-loving lineup. Rolling out in LA today before it hits nationwide locations in early 2018, the crust will be "made with gluten-free ingredients," according to the brand. This is a first for any national restaurant chain, so hopefully CPK is paving the way to more cauliflowered pastures. As for the nutritional info (and whether or not it's vegan), we don't have the deets just yet, but we've reached out to CPK for comment and will update you ASAP. Until then - bon appétit! Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 06:00PM
Want to Do the Splits? Why This Trainer Says "Please Don't"
http://ift.tt/2ibZFxf One of the most popular fitness New Year's resolutions each year is to finally "do the splits." Year after year, more and more people want to reach that holy grail of flexibility that yogis and ballerinas show off with grace, yet so many of us are stuck in a formation that looks like a 90-degree-angle triangle. But does it serve a purpose? It's true that flexibility - to an extent - can improve your fitness practice. And when you're a dancer, sometimes it's necessary. It also makes yoga a little easier! But everything has its limits. From a practical standpoint, trainer and injury prevention specialist Liz Letchford, MS, ATC, says you should pick a new resolution. We chatted with the expert herself to get the 411 on splits. Is there any physical benefit to being *that* flexible?"You'll be really impressive at parties . . . ?" Liz joked that, aside from the "ooh" and "ah" reactions you'll get (and possibly a confidence boost!), you won't see physical benefits. "From a biomechanical standpoint, [there is no benefit]. Your body actually craves stability in order to function correctly and without injury." Are there downsides to being that flexible?"Flexibility within normal joint ranges of motion is very important," Liz told POPSUGAR. "But flexibility beyond normal range of motion leaves you at risk for hypermobility-related injuries like labral tears, dislocations, and ligamentous sprains." With the splits specifically, she's seen some horror stories when it comes to superflexible athletes and clients getting injured. "I work with many people who have stretched their hip joint into submission," she said. "They intended to stretch their tight hip flexor muscles, but instead destroyed their hip capsule - the strong 'suction cup' holding their hip into the socket." YIKES! "Now they struggle to find stability when performing even the most basic of movements, leaving them very susceptible to injury." How flexible should you aim to be?So we know that there's a limit with flexibility, but we still do want to stretch! "Aim to be flexible enough to perform the movements required of your particular training routine with strength and control," said Liz. "Understand that if your sport or activity relies heavily on excessive flexibility [think gymnastics, dance, yoga] that you are putting yourself at risk for injury. I know too many dancers and yogis who have terrible hip and back issues from years of asking too much of their hip joints." She identified one area that many people overstretch: the hamstrings. "Everyone aims to pull their hamstring well past normal range of motion," she said. Use this helpful guide she put together. "Here's how to test your hamstring range of motion: laying on the floor, bring one leg straight up to the sky. Your leg should make a 90-degree angle with the floor. This is normal hamstring range of motion. Anything much past this is considered hypermobile." You're probably more flexible than you thought, huh? What should your new goal be?If we can't use the splits as our New Year's resolution, what should we be working toward? Liz has a (very practical) idea. "Aim to increase mobility instead of flexibility. Mobility describes how well the body is able to move as a whole system, rather than just at one joint. Those who have excellent mobility might not be able to put their feet behind their head, but they can squat, deadlift, jump, reach, and twist without injuring themselves." Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 05:44PM
19 Quick Keto Recipe Ideas to Whip Out When Life's Just Too Damn Busy
http://ift.tt/2Acv9dU We're embracing healthy forms of fat more than ever (Yeah, avocados! Bring on the almond butter!), and now, more people are starting keto (or ketogenic) diets. Following a keto diet means you eat meals that are high in fat and low in carbohydrates with some protein in there, too. Because your body normally runs on glucose (or sugar) as fuel, limiting your intake of carbs forces your body to burn fat for energy, a process that produces ketones in your body, which is known as ketosis. Contrary to popular belief, this diet isn't just "butter and bacon," as one clinical nutritionist told POPSUGAR, but emphasizes vegetables and greens, too. If you're curious about how to get started or are already a keto pro, you probably don't want to spend a ton of time in the kitchen crafting recipes. Luckily, the diet lends itself to fast, simple, and easy meals. Some take less than 10 minutes to create. Keep reading for some ideas! Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 05:44PM
I Did This 10-Minute Habit Every Day For 1 Week to Burn an Extra 400 Calories
http://ift.tt/2nakX02 I work out in the early morning four to five times a week, but other than that, because I work at a desk for eight hours straight, I feel like I don't move a whole lot the rest of the day. So I committed to starting a new habit, one I felt would be easy to maintain because it only took 10 minutes out of my day. For one week, while keeping up with my normal four to five CrossFit classes and one yoga class, I also did one 10-minute workout video every day. That's it. I wanted to see how moving an extra 10 minutes each day would affect how I felt physically and mentally. The BenefitsI did these 10-minute workouts after dinner. Whether it was stretching, strength training, or HIIT, during and after every single workout, I felt better than when I started. I think it was because they were so short and not too intense - sometimes long, grueling workouts can make me feel so wiped out. These gave my happiness a boost, but having just a little bit of me time also helped me feel more relaxed and focused to handle the rest of the day and set a positive tone for the next day. Exercising after dinner helped curb my desire to want to snack before bed. I felt proud that I was exercising instead of plopping down on the couch, and I didn't want to undo it by downing three handfuls of cashews. Good habits encourage more good habits, so on those nights, I actually got to bed earlier, too. A few times during the week, my kids wanted to do the workouts with me, so I set up yoga mats next to mine and this new habit became their new habit, too. I loved showing them that exercise could be a fun thing we could do together. It also got out some extra energy, so it helped us calm down a bit faster when it was bedtime, so I feel like I slept better. I didn't lose weight or notice any changes in my physical appearance or fitness ability, but that wasn't my intention anyway. I wanted to see if exercising for 10 extra minutes a day and burning some extra calories would make me feel better, and it did! What Shocked Me the MostThe thing I was most surprised at is how easy this new habit was to keep up with. I mostly did my 10 minutes after dinner, and I started to look forward to that little bit of time out of my day that was just for me. No answering emails, no doing dishes, no having to go find the missing sock my kids were looking for. It felt so good that those 10 minutes started to seem too short! Will I Keep Going?If you know me, you know I love doing personal experiments like these. Drinking a gallon of water a day, eating only fruits and veggies, and not eating dinner were challenges I couldn't wait to see end, but this 10-minute workout video a day is definitely something I enjoyed so much because it was quick and easy and made me feel so good. I'll try to stick with it. The WorkoutsThe video workouts I chose are below. I aimed to do a mix of yoga, weights, and cardio so I wouldn't get bored and I could use them as a complement to my morning workouts. I liked that I could choose a workout based on my mood. Knowing that 10 minutes of exercise burned an extra 40 to 60 calories a day was also pretty awesome - that's about an extra 400 calories a week! Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 05:41PM
This 1 CrossFit Move Will Tone Your Legs and Burn Major Calories
http://ift.tt/2hWoXvz Don't be intimidated by the box jump! It may look scary, but once you try it, you'll feel so badass that you'll start to love them! It's a great exercise to tone your legs, butt, and core, and because it's a plyometric exercise, it's a great calorie-burning cardio move. If you're new to box jumps, start off nice and easy, practicing stepping onto the box at first and then moving up to jumping. At the beginning, choose a low box that's under 12 inches high. You could even stack a few plates and jump on those as you progress. As you become more comfortable, you can build up to an 18-inch box, a 20-inch box, and maybe even a 24-inch box, depending on your jumping abilities and how tall you are. Here's how to master the box jump.
Once you've nailed the basic box jump, here are a few variations to make it more challenging.
Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 05:19PM
How to Eat Enough Calories Before and After Your Run Without Gaining Weight
http://ift.tt/2BhDhXh If you're training for a long run or running to lose weight, the balance between enough calories and too many calories can be a huge challenge. Underfuel and you pay the consequences of lost speed, endurance, and a slew of health consequences. However, overfuel and you not only stand to gain weight, but you also may experience unwanted gastro-intestinal distress on the run. While trendy diet plans that are currently flooding social media may be off-limits if you're serious about training and logging in miles, that doesn't mean you have an excuse to order the entire brunch menu at the end of a long run. It's all about being aware of how many calories you're burning and how many you're consuming. It may sound like a complicated relationship, but it's not that bad when you get the hang of it. Here are nine simple rules to keep in mind if you're trying to balance a running schedule and be conscious about your caloric intake. Know how many calories you burnThere are many trendy gadgets and fitness trackers that will measure your heart rate and accurately estimate the calories you burn on a run. Seeing that number in black and white may make you rethink your postrun binge. On average, women burn approximately 100 calories per mile. To put that in perspective, a five-mile training run earns you less than two pieces of pizza before you've overindulged and eaten more calories than you burned. Think of food as fuel, not as a reward or punishmentInstead of overeating because you think you deserve it after a long run, try to think about eating as a way to refuel your body. Your body may need something different than what you would eat for a reward. Additionally, if you've overindulged the night before, don't restrict your diet too much as punishment for your actions. Food is fuel, and you feel best when your body gets the premium fuel it needs. Instead of asking yourself what you do or don't "deserve," ask yourself what your body needs after you've just completed a tough workout. Don't just throw yourself into any diet experimentAfter suffering from bloating and overall gastrointestinal discomfort, I tried an elimination diet to work out what food or food group was causing the problem. An elimination diet might be a great idea for people who aren't training for a half marathon, but two miles into my planned seven-mile run, I knew it wasn't appropriate for me and my training program. Right away, my legs felt like they were made of concrete, and even the first mile was hard to get through without throwing in the towel. At mile two, I was lightheaded and beginning to get dizzy. I ate a nutty protein bar and walked the last two miles back to my car. The run was a failure, but the failed experiment taught me that I need carbs to get through even an easy run. I may be able to eliminate a lot of junk food and processed food from my diet, but I can't run a long distance on veggies and fruit alone. If there is a certain diet you've been wanting to try, maybe consider saving it for a time when you're not training for a race. Disrupting your body's caloric intake when you're demanding so much from it could result in poor performance. Carb up, but be smart about itYes, there are carbs in pizza, junk food, and sugar, but not the type of carbs that will let you cruise through a double-digit training run. Look for complex carbohydrates like whole-grain bread, sweet potatoes, and vegetables. Simple carbs like sugar and junk food produce blood sugar highs and lows, and they're not a sustainable energy source for a long run. Eating them in excess will also result in weight gain, regardless of how much you're running. Your muscles need good carbohydrates before your run to give you the energy you need to hit the finish line, and you also need those complex carbohydrates after your run to replenish the glycogen you burned in your muscles while running. Protein is the essential recovery foodYour muscles take a beating while you're running long distances, and they need to be refueled immediately after you've finished up. Ensuring that you consume lean, healthy proteins like chicken, eggs, or tofu after a run helps your muscles repair more efficiently. Protein and complex carbs are where most of your postrun calories should come from. Hydration is crucialYou may not think about drinking water when you're mapping out your caloric meal plan during your training, but it's arguably the most essential part of a runner's balanced diet. Don't wait until minutes before your run to down a glass of water. Drinking too closely to your run may leave you feeling waterlogged and uncomfortable. Instead, aim to stay hydrated on your run by drinking water steadily throughout the day. Avoiding carbonated beverages, caffeine, and alcohol is also crucial to prevent dehydrating yourself and stomach cramps during your run. Don't skip the midrun fuelKnowing when and how to eat in preparation for your long run is critical to becoming a better runner. Your body needs fuel during your long run in addition to before and after. If your run will take more than one hour, you need something to eat on the go. During this time, simple carbs are the best bet because you want the quick-acting blood sugar spike to power you through the last few miles. There are a lot of foods designed to be eaten while you run, like a banana or dried fruit, and a little experimenting will help you find the one that's best for you. Try to stick to a midrun snack that's about 100 calories. Eat and run more mindfullyMeditation is already known to have a positive impact on athletic performance, but using the mindfulness meditation technique to stay present and quiet your mind can also help you make better nutrition decisions. Before, during, and after a run, taking a minute to quiet your mind and check in with your body may reveal what your body actually needs to be at its best. Listen to your tired muscles, cramping stomach, or pounding head and respond with the fuel that will help every part of you recover more quickly. What works for everyone else may not work for youI know a lot of runners that swear on a handful of nuts before a run, but that is a disaster for me! I tried trail mix once before a long run, and instead of having an energized, easy run, I had a five-mile plan that turned into a two-mile slog and a 100-yard dash to the bathroom. What works best for your running partner may not work for you. Use every run on your training plan as a dress rehearsal for race day to learn what foods fuel you and what foods make you feel sick, tired, or slow. Keeping a journal as you train will also help you see patterns in your nutrition and running that may lead you to the perfect nutrition plan. Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 05:00PM
The Ultimate 50 Butt-Shaping Moves You Can Do For a Toned Booty
http://ift.tt/2n8mJ1H If you're all about booty gains, here are 50 of the best exercises you can do to grow and shape your butt. Some involve your own bodyweight, while others require dumbbells or other equipment, but they all have one goal in mind: grow that tush! Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 03:39PM
4 Ways to Make Your Evening Home Workouts Stick
http://ift.tt/2AALysY It can be hard to commit to any workout when you're not in a consistent routine, and home workouts prove even harder because of all the distractions you're surrounded by. If you're struggling to make evenings your time to work up a sweat, try implementing the following tips for a smoother road to workout success. Get Enough SleepOne way to ensure you have enough energy to see you through the workday and beyond is by getting an adequate amount of sleep. Making sure you have a sleep schedule in place that compels you go to bed and wake up at the right time will not only allow you to better manage how you spend the rest of your time, but it'll also allow your body to regulate your energy levels. Eat RightIf you're rummaging through the refrigerator moments after you walk through the front door, a workout is going to be the furthest thing from your mind. Try to follow a schedule that allows you to have the right pre-workout snacks before your commute home, so you're fueled up and full of energy when it's time to hit the mat. Schedule ItTreat your home workouts with the same reverence you would an expensive workout class that's bought and paid for. Schedule them for a specific time in your calendar, and commit to getting them done. Although you can be flexible regarding times, try sticking to a weekly schedule to avoid constantly moving them to different days, and make sure you're getting in all your workouts. Be PreparedKeeping your fitness gear firmly out of sight might lead to the workout itself being out of mind. If you know you struggle with motivation or forgetfulness, keeping your exercise mat in a visible place or laying your gear out on your bed will serve as an unavoidable reminder. Health via POPSUGAR Fitness http://ift.tt/2mWxwLI November 27, 2017 at 03:03PM |
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