Month: November 2017
The 30-Day Plan to Toned Arms
Strong, toned arms are just a few weeks away thanks to our 30-day plan designed to gradually build the weight and reps, so by the time you’re done, you’ll be the proud owner of a pair of strong, toned arms.
Many people make the mistake of doing tons of arm exercises with light weights and high reps. This usually leads to arms that look the same year after year despite the effort. Instead, the focus should be on increasing strength in pressing and pulling exercises while still performing a few arm exercises to build muscle.
In this plan, you’ll do two different workouts, each consisting of three exercises. You’ll work out two days in a row, take the third day off and repeat for 30 days total. The sets, reps or weight increase over time. Start on the lighter side so you can make gradual progress over the next 30 days.
Are you ready? Let’s get started.
THE EXERCISES
We’ve hand-picked six exercises that target your biceps and triceps.
Coaching Tips
- These are best done with a barbell, but dumbbells work, too.
- Use a grip that’s slightly narrower than shoulder width.
- Keep your back slightly arched and tuck your elbows tight to your sides.
Coaching Tips
- Place your hands slightly wider than shoulder width.
- Keep a straight line from your head to toes and tuck your elbows to your sides on the way down.
- If you’re not ready to do pushups from the floor, elevate your hands on a bench or a wall (and check out this article for more pushup tips).
Coaching Tips
- Use a cable machine or resistance band.
- Keep your elbows tucked tightly to your sides.
- Stand tall the whole set; don’t lean forward or arch your lower back.
Coaching Tips
- Use a barbell or dumbbells with a pronated (palms down) grip.
- Hinge your hips back into a deadlift or kettlebell swing position.
- Squeeze your shoulder blades together as you pull the bar toward your belly button.
READ MORE WORKOUT PLANS
> The 28-Day Lunge Plan
> The 14-Day Plank Plan
> The 31-Day Squat, Lunge and Pushup Plan
Coaching Tips
- Pick any grip you like: palms forward, palms facing you or palms facing each other.
- Squeeze your shoulder blades down and back as you pull yourself up.
- If you’re not ready to do bodyweight chinups, use an assisted chinup machine or do band-assisted chinups.
Coaching Tips
- Use a barbell or dumbbells.
- Keep your elbows tucked tightly to your sides and your palms up the whole time.
- Keep strict form and resist the urge to use momentum (that takes tension off your muscles and then they won’t grow!)
GEAR UP FOR YOUR NEXT WORKOUT
> Men’s Workout Clothes
> Men’s Athletic Shoes
> Women’s Workout Clothes
> Women’s Athletic Shoes
> All Workout Clothes
The post The 30-Day Plan to Toned Arms appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/30-day-plan-toned-arms/
Top Pinned Holiday Recipes of 2017
Enjoy the season’s festivities by making flavorful dishes without the added fat and calories. We rounded up our most pinned holiday recipes all under 500 calories — from appetizers to entrees, breakfasts to desserts. All are perfect for potlucks, family gatherings, company cocktail parties and beyond.
Be sure to check out our Pinterest boards for other healthy recipes and fitness tips, too.
1. CREAMY BUTTERNUT SQUASH AND APPLE SOUP
This soup gets its creamy texture from the addition of almond milk. The soup is garnished with apple slices and pumpkin seeds for a crunchy texture. A one-cup serving contains 9 grams of fiber and has just 200 calories.
Nutrition (per serving): Calories: 200; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g
2. STRESS-FREE CHRISTMAS MORNING CASSEROLE
Featuring the classic bacon, egg and cheese trio, this 220-calorie breakfast casserole can be assembled Christmas Eve and popped into the oven while the family’s opening gifts.
Nutrition (per serving): Calories: 220; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 124mg; Sodium: 559mg; Carbohydrate: 18g; Dietary Fiber: 1g; Sugar: 3g; Protein: 10g
Skip that sugar-laden box of chocolates by making your own to gift this holiday season. This recipe requires just a couple steps: Melt dark chocolate and add your favorite nuts and dried fruit.
Nutrition (per serving): Calories: 202; Total Fat: 16g; Saturated Fat: 9g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 32mg; Carbohydrate: 20g; Dietary Fiber: 5g; Sugar: 12g; Protein: 3g
4. ONE-PAN ROASTED CHICKEN AND PEARS
This one-pan meal combines pears, hearty veggies and juicy chicken breasts for a crowd-pleaser that’s ready in just 30 minutes. Great for a potluck or family dinner at home, this dish contains less than 500 calories and boasts nearly 30 grams of protein per serving.
Nutrition (per serving): Calories: 465; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 119mg; Sodium: 345mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 18g; Protein: 27g
Holiday dinner has never been easier than with this cook ‘n’ serve pork roast. Enjoy alongside rice and a simple vegetable medley for a complete meal. At less than 250 calories, there’ll be room for dessert.
Nutrition (per serving): Calories: 227; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 92mg; Sodium: 390mg; Carbohydrate: 11g; Dietary Fiber: 0g; Sugar: 10g; Protein 31g
6. SIMPLE SWEET POTATO CASSEROLE
Lighten up traditional sweet potato casserole by replacing marshmallows with toasted oats and pecans in this easy recipe. With less than 10 grams of sugar and 5 grams of fiber, this less than 200-calorie dish satisfies your sweet tooth and provides a range of nutrients.
Nutrition (per serving): Calories: 192; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 39mg; Sodium: 127mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 7g; Protein: 5g
7. BAKED PEARS WITH CINNAMON HONEY
Forego high-calorie, buttery-crusted, sugar-laden desserts for this baked pear dessert that’s as elegant as it is nutritious. Tip: Honey can be swapped for a drizzle of melted dark chocolate.
Nutrition (per serving): Calories: 117; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 1mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 17g; Protein: 1g
8. PAN-SEARED BALSAMIC BRUSSELS SPROUTS
A light balsamic vinaigrette serves as the flavoring in this nutritious 5-ingredient recipe. Each sprout is sliced in half and seared, then topped with crunchy almonds at the end.
Nutrition (per serving): Calories: 141; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 197mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g
9. EASY APPLE CINNAMON WAFFLES
Whip up the batter and cook these apple cinnamon-infused waffles all at once to feed a crowd or freeze some for busy holiday mornings down the road. The batter can be prepped ahead and refrigerated for up to three days. Pro tip: Let the batter rest to allow the starch to absorb the liquid and the gluten to relax, thus creating a more tender waffle.
Nutrition (per serving): Calories: 309; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 98mg; Sodium: 84mg; Carbohydrate: 56g; Dietary Fiber: 6g; Sugar: 15g; Protein: 14g
10. SWEET & SPICY CHICKEN MEATBALLS
Ready in 10 minutes, this appetizer is ideal for weekday holiday cocktail parties and potlucks. With just 104 calories and 12 grams of protein per serving, go ahead and have two, plus dessert!
Nutrition (per serving): Calories: 104; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 47mg; Sodium: 395mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 5g; Protein: 12g
The post Top Pinned Holiday Recipes of 2017 appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/top-pinned-holiday-recipes-2017/
The Most Underrated Core Strengthener, Revealed
You’ve tried every core exercise imaginable: crunches, planks, pikes, ab-wheels, you name it. But it turns out the most important core-strengthener isn’t actually a “core” exercise at all. It’s every other exercise you do in the gym. Performed correctly, those exercises improve the strength, stability and functionality of your core better than any traditional “core” exercise.
“A person can have the strongest core in the world without ever touching the abs with a crunch or plank,” says Erik Marthaler, CPT, co-owner of Lateral Fitness in Chicago. It stands to reason: In one Journal of Strength and Conditioning Research study, when researchers had exercisers perform heavy squats and deadlifts, they activated a far greater percentage — and a greater degree — of their core than when they performed dedicated core-stability exercises including the side-plank and superman.
After all, the core is quite literally the foundation for your entire body, comprising not just your six-pack muscles (aka your rectus abdominis) or your deep-lying transverse abdominis, but also your spinal stabilizers, lats, traps, heck, even your pecs.
READ MORE > ARE ABS WORTH THE HYPE?
“To effectively train the core, we need to stop looking at the body as a hacked-together grouping of various body parts, and instead look at how the body functions overall,” says Mike T. Nelson, PhD, a Minnesota-based strength coach and exercise physiologist. As the core is the main connection between the upper and lower body, training it that way is the key to a stronger, more functional total body.
MAKE EVERY EXERCISE A CORE EXERCISE
When it comes to strengthening the foundation of your body, some of the best movements include squats, deadlifts, step-ups, lunges and large push and pull movements such as the bench press, standing cable row and all-powerful pullup. Other great options include the farmer’s carry, where you stand tall, hold a weight (or two) and walk across the gym floor.
While these exercises are generally added to workout programs to strengthen the glutes, hamstrings, quads, pecs or lats, it’s important to remember that proper execution of any of them requires and builds a strong, stable core. “Your body almost automatically tightens up to make a sturdier base when doing these exercises,” Marthaler says.
However, you can increase the core contraction by coordinating deep diaphragmatic breathing in your movements, he says. During the eccentric — or easy part of an exercise (i.e., lowering into a squat or lowering down in a pushup) — inhale slowly through your nose inflating your abdomen. Then, as soon as you begin the concentric — or hard part of an exercise (i.e., raising out of a squat or pushing away from the floor in a pushup) — forcefully push the air out through your mouth, tightening your abs like you’re about to get punched in the gut.
WHAT ABOUT TRADITIONAL CORE EXERCISES?
Your core-centric planks, deadbugs and Pallofs can still be part of your exercise routine — and they should be especially if your core is weaker than the rest of your body, Nelson says.
How do you know if your core is relatively weak? During every exercise, pay attention to how your body feels. If you regularly feel your core shaking when performing standing shoulder presses or your core gives out before your chest and shoulders do during pushups, your core needs strengthening. Similarly, if you can squat or deadlift considerably more weight when you wear a weight belt, it’s a sign your core could use a little extra love.
The post The Most Underrated Core Strengthener, Revealed appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/underrated-core-strengthener-revealed/
For Better Performance, Use Your Imagination
There are many successful strategies for setting realistic, achievable goals, as well as measuring your progress. But there’s one quirky technique that tends to be underutilized: visualization.
With this tactic, you’re basically using your imagination to “see” yourself as successful in very specific ways, says performance coach Barbara Cox, PhD. For example, if your goal is to deadlift a certain weight, speed through an obstacle course or lower your golf score, you can raise your chances of doing those well if you first imagine yourself doing them.
“In other words, in your mind, you’ve already hit your goal. Now you just have to get there in your body.”
“Many of my clients have improved their sports performance considerably through guided visualization,” says Cox. “If you can get into a relaxed brainwave state, called an alpha state, and create a vision of what you want to accomplish, you can ‘feel’ what it’s like to have it occur.”
The feeling is often a huge motivational push, she adds, because it takes away some of the emotion around uncertainty or doubt. In other words, in your mind, you’ve already hit your goal. Now you just have to get there in your body.
Here are three steps toward using visualization to help you achieve better outcomes — no matter your goal:
1. GET SPECIFIC IN YOUR OUTCOME
Maybe you want to be the first across the finish line and stand at the top tier of the winner’s platform. Or maybe you just want to cross the finish line at a local 5K where you’ve always been a spectator but never a runner. Whatever you want to accomplish, it’s helpful to be as specific as possible, according to motivational speaker and life coach Jen Sincero, author of “You Are a Badass.”
“The more details you can envision, the better it will be, because that gives your brain something to work with,” she says. “Simply saying, ‘I want to be successful’ or ‘I want to be stronger’ is far too vague. You can’t pinpoint what that would feel like.”
But close your eyes and imagine putting a barbell on your shoulders for a 300-pound squat. Feel the roughness of the metal on your hands, the smell of the gym, the encouraging shouts of your squad. What would it feel like to crush that personal record? That’s what feeling stronger would mean in your body.
2. EMPLOY DEEP BREATHING
There’s a reason breathing is such an area of focus for meditation and visualization. “Relaxed breathing pairs extremely well with visualization,” says Cox. “It allows you to expand on what you’re imagining, because you’re removing some of the stress within your body.”
When you breathe deeply, you cause a cascade of reactions within the brain — most notably, by reducing your level of cortisol, the hormone responsible for the stress-inducing “fight or flight” response. What rises instead are the “feel good” hormones like serotonin, dopamine and oxytocin, notes Loretta Graziano Breuning, PhD, author of “Habits of a Happy Brain.”
When your brain is flooded with these chemicals, it establishes neural connections that help you hit your goals, she says, especially if you pair deep breath work with vivid visualizations. “Your brain is all about establishing a reward system,” says Breuning. “You’re creating a scenario where reaching your goals becomes a huge reward that’s filled with all these happy sensations.”
3. GET CREATIVE
If you want a visualization role model, look to swimmer Michael Phelps, who definitely knows what it’s like to stand on that top Olympic platform — over and over again.
According to Phelps’ coach, Bob Bowman, the athlete was on that podium in his mind long before he ever stepped up there in real life. Bowman notes that for months before a race, Phelps “mentally rehearses” for up to two hours a day — he sees himself winning, he tastes the water, he sees the clock as he touches the pool wall.
READ MORE > THE POWER OF THE PLACEBO EFFECT AS A PERFORMANCE BOOST
Bowman adds that Phelps also sees himself from the outside, as a spectator in the stands, and also imagines all the obstacles that could block him from his time goal. That allows him to be incredibly prepared when he gets to practice — after all, he’s already spent hours in the “pool” before getting in the water.
As Bowman says, “the brain cannot distinguish between something that’s vividly imagined and something that’s real.”
So, when you’re setting goals of any kind for the months ahead, set aside time to be completely still, quiet and focused. Even when you’re not moving a muscle, you can be working hard toward achieving your performance goals.
The post For Better Performance, Use Your Imagination appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/better-performance-use-imagination/
10 Poses to Avoid if You’re Pregnant
Generally speaking, yoga is an excellent practice for pregnant moms. It can relieve muscle tension, reduce stress, alleviate anxiety, relieve lower-back pain, improve sleep and strengthen and tone the body in preparation for the physical and emotional challenge of giving birth. But not every pose is safe for expectant moms — and unfortunately, many teachers aren’t adequately trained to know which poses to avoid or modify.
I confess that when I first started teaching, I had no idea how to safely work with pregnant women and would silently pray no pregnant moms would walk through the door. Fortunately for me, way more than a few women with beautiful baby bumps found their way into my classes, forcing me to get out of my comfort zone and learn how to work with women through all three trimesters of pregnancy.
I’m currently six months pregnant myself, so I’m more in touch with my body and my yoga practice than ever before. While I’ve had to adapt, modify and avoid certain poses, my body is feeling stronger and healthier than ever! So yoga-on my beautiful mamas!
Follow these guidelines on which poses to avoid or be really careful doing while pregnant to help keep you and your baby safe on your mat:
1. BELLY-DOWN POSTURES
Once pregnancy has been confirmed, it’s best to avoid any poses that involve lying or placing pressure directly on your belly (prone position) like cobra or locust pose (salabhasana). Even though your little one might only be the size of a lentil, we don’t want to place unnecessary compression on your baby. Instead swap cobra pose for cow pose or sphinx pose (first trimester only). Once you move into your second and third trimester, lying on your belly won’t even be an option!
2. LYING ON YOUR BACK
Once you reach 20 weeks of pregnancy, poses on your back lasting for more than 90 seconds should be limited. As your baby and uterus grow in the second and third trimesters, extra pressure is placed on your vena cava, the main vein that carries blood from your lower body back to your heart. During exercise, this can lead to lowered blood pressure and dizziness. Modify postures like corpse pose (savasana) by propping your back up on bolsters supported by blocks or by lying on your side instead.
3. CRUNCHES
Your belly is your baby’s home for the next nine months and your job is to protect that beautiful house. Core exercises like crunches and boat pose (navasana) compress the abdomen and should be avoided during all three trimesters. However, you don’t have to shy away from all core exercises. Creating a strong and stable core can help you prevent lower-back pain during pregnancy and build stamina for labor and delivery.
In general, safe core exercises include extended table, plank (with proper form — no dumping into the lower back!), forearm plank and side forearm plank. However, check with your doctor if you have or suspect you have diastasis recti, which is a separation of the outermost layer of abdominal muscles that affects about 1/3 of pregnant women. This determines which core exercises you are able to safely perform.
4. FORWARD FOLDS WITH FEET TOGETHER
As your pregnancy progresses and your belly grows, you’ll want to modify deep forward folds like standing forward bend (uttanasana) and seated forward bend (paschimottanasana) to make more space for your baby and protect your lower back. Instead of practicing with your feet together, take a wider stance and use blocks under your palms during standing forward bends to avoid going too deep and straining your lower back.
5. TWISTING POSTURES
Similar to crunches, “closed” twists (twisting inward) compress the abdomen and should be avoided during pregnancy. Examples of twisting postures to avoid include twisting chair, twisting crescent, revolved triangle, revolved half moon and seated twists. Open twists, however, are fine because they don’t compress your baby’s warm and cozy home.
6. PRETZEL POSES
While you won’t find “pretzel pose” in any of the ancient yogic texts — you can probably figure out which kind of poses I’m referring to — you know, those crazy, twist-yourself-into-knots poses? I try my best to avoid those altogether (because who really needs to wrap their leg around their head?), and I would certainly avoid them during pregnancy. During pregnancy, our body produces a hormone called relaxin, which relaxes the ligaments in the pelvis to help create space for your baby to pass through. As a result, there’s an increased risk of overstretching your ligaments in certain poses, which can lead to SI joint instability and lower-back pain. Be mindful not to over-stretch in any given pose during your practice.
7. DEEP BACKBENDS
While gentle backbends can be very therapeutic during pregnancy, avoid deep backbends like upward bow pose (also known as “wheel” or urdhva dhanurasana) unless you have been safely and comfortably practicing them pre-pregnancy, as they can put you at risk for diastasis recti (abdominal separation).
8. INVERSIONS
I’m admittedly an inversion junkie and at six months pregnant, I’m still safely and regularly practicing inversions including handstands and forearm balances. However, the general rule of thumb is that if you didn’t have a strong inversion practice before you got pregnant, now is not the time to start. The most obvious risk includes toppling over, but other risks include compressing your cervical spine (the small vertebrae in your neck) in poses like headstand as you are now carrying more weight than your body is used to.
READ MORE FROM LIZ ARCH
> A Day in the Life of a Yoga Teacher
> 10 Things Your Yoga Teacher Secretly Wishes You’d Do
> Happiness Is Finding the Joy in the Little Things
9. HEATING BREATHING TECHNIQUES & BREATH RETENTION
Heating breathwork techniques like “breath of fire” (or kapalabhati) should be avoided. Breath retention practices like kumbhaka pranayama should also be avoided during pregnancy. Breathing practices like diaphragmatic breathing (or belly breathing) and ujayii breathing, however, are highly recommended! These types of calming, cooling breathing techniques are great to carry with you into labor and delivery.
I just completed a hypnobirthing course where they encouraged expectant moms to “breathe the baby down” through the birth canal rather than forcefully pushing, which studies have shown can lead to less vaginal tearing.
10. HOT YOGA
During pregnancy, as blood flow increases, your core temperature can also rise. Practicing yoga in a heated room with extreme temperatures should be avoided so as not to put yourself and your baby at risk for dangerous elevations of core maternal temperature.
GEAR UP FOR YOUR NEXT YOGA SESSION
> Women’s Yoga Tops
> Women’s Yoga Pants
> Women’s Yoga Bras
> All Women’s Yoga & Studio Gear
The post 10 Poses to Avoid if You’re Pregnant appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/10-poses-avoid-youre-pregnant/
5 Easy High-Protein Lunches
From a DIY deli box to a Greek spin on chicken salad, these creative recipes add some pizzazz to your daily lunch routine. With at least 25 grams of protein and less than 450 calories, these are ideal for anyone on a high-protein regimen.
1. CHILI-STUFFED SWEET POTATO
Ingredients
1 cup (236 ml) prepared turkey chili
1/2 medium sweet potato, baked
2 tablespoons (30 ml) cheddar cheese, shredded
2 tablespoons (30 ml) plain Greek yogurt
Directions
Place baked sweet potato half in a bowl. Top with warm chili, cheese and yogurt. Serve.
Nutrition (per serving): Calories: 426; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 13mg; Sodium: 157mg; Carbohydrate: 50g; Dietary Fiber: 3g; Sugar: 6g; Protein: 29g
2. TUNA & WHITE BEAN SALAD WRAP
Ingredients
1 whole-wheat tortilla
4 ounces (113 grams) canned tuna, drained
1/4 cup (59 ml) canned white beans, drained and rinsed
3 tablespoons (45 ml) Greek yogurt
2 teaspoons (10 ml) Dijon mustard
2 lettuce leaves
Directions
Mix together tuna, white beans, yogurt and Dijon in a bowl. Wrap in a tortilla with lettuce.
Nutrition (per serving): Calories: 321; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 52mg; Sodium: 349mg; Carbohydrate: 41g; Dietary Fiber: 7g; Sugar: 6g; Protein: 35g
3. DIY DELI BOX
Ingredients
1 ounce (28 grams) cheddar cheese, diced 1 hard-boiled egg
3 ounces (85 grams) low-sodium turkey, sliced
4 whole-wheat crackers (such as Triscuits)
1/2 cup (118 ml) carrot sticks
1/2 cup (118 ml) grapes
Directions
Place all ingredients into a bento-style lunch box and serve.
Nutrition (per serving): Calories: 343; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 147mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 13g; Protein: 27g
4. GREEK CHICKEN SALAD
Ingredients
4 ounces (113 grams) grilled chicken, chopped
1 ounce (28 grams) crumbled feta
1/4 cup (59 ml) tomatoes, diced
2 tablespoons (30 ml) red onion, diced
2 cups (472 ml) lettuce, shredded
1 tablespoon (15 ml) red wine vinegar
1 tablespoon (15 ml) olive oil
4 kalamata olives, optional
Directions
Combine chopped chicken, feta, olives (if using), tomatoes, onion and lettuce in a large bowl. Drizzle with olive oil and vinegar; toss to coat.
Nutrition (per serving): Calories: 286; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 11g; Cholesterol: 55mg; Sodium: 395mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 5g; Protein: 31g
5. EGG & AVOCADO LETTUCE WRAPS
Ingredients
2 hard-boiled eggs + 1 hard-boiled egg white, diced
1/4 cup (59 ml) Greek yogurt
1 teaspoon (5 ml) Dijon mustard
1/4 avocado, diced
1/4 cup (59 ml) celery, diced
2 large lettuce leaves
Directions
Mix together eggs, Greek yogurt, Dijon, celery and diced avocado in a bowl. Wrap in lettuce leaves.
Nutrition (per serving): Calories: 329; Total Fat: 21g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Cholesterol: 427mg; Sodium: 182mg; Carbohydrate: 8g; Dietary Fiber: 3g; Sugar: 5g; Protein: 25g
The post 5 Easy High-Protein Lunches appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/5-easy-high-protein-lunches/
How Running Helped Krista Cope with the Loss of a Child
It’s easy to get lost in the media’s portrayal of exercise being primarily a means of weight loss, building physical fitness and sculpting washboard abs. Sometimes exercise can be a vehicle for more meaningful personal development. That’s exactly how 38-year-old Krista Parry has long viewed running.
Parry, who lives in Park City, Utah, first discovered the sport as a coping strategy to deal with a difficult childhood. When nearly everything around her felt out of control, she’d lace up and head out the door.
“There was so much chaos at home, and running was always something I could rely on,” she says. “When there was craziness all around me, I could go for a run and it’d make me feel better.”
After a successful high school track career and a season of competition at Utah Valley University, she fell away from the sport. After college, she began working in the ski industry and soon found herself climbing the ranks as a corporate executive. Through the years, she dabbled in things like Crossfit and hot yoga, but in the end, found herself returning to running as a means of regaining balance, despite her demanding career — even making her way up to the marathon distance five times.
//platform.instagram.com/en_US/embeds.js
In 2004, Parry married her husband, Tim. After a five-year struggle with fertility issues, Parry gave birth to their first son in 2009 and second in 2011. Still, she had this nagging feeling they might not be done having children.
She knew her busy job was a hindrance to having another child, so she took a leap of faith and started her own consulting business with her sister, Lindsay, easing the stress at work and home. After an early miscarriage, though, she started to second guess whether the timing was right. She refocused her attention on her boys and her growing business and put the third baby idea on the back burner.
//platform.instagram.com/en_US/embeds.js
Particularly because of their past issues with infertility, Parry knew there was no guarantee she’d be able to get pregnant again. That’s why it came as a complete surprise when one day in June 2016, dogged by intense fatigue on a run, she was moved to take a pregnancy test.
“I could hardly make it around the track without breathing hard. I just felt so weird,” she recalls. “I thought, no way … I couldn’t be pregnant.”
Against all odds, the test revealed the good news.
Every dreamer deserves support. Discover inspiring tips, tools and stories of dreamers like you to help kick-start your own dream pursuit.
The initial excitement gave way to a scare the following week when she experienced spotting. Fearing the worst, she immediately went to the hospital for an emergency ultrasound.
“It was one of the scariest moments of my life. You think they’re going to bring up that ultrasound and not see anything,” she says. “But there was our sweet little baby kicking around, and everything looked great.”
At around nine weeks pregnant, she was sent home with the instructions to cease running and take it easy for the remainder of her pregnancy. They began making plans to welcome a third child into their family — a little girl.
A little over a month later, in late August, however, came a day that would change everything. At 14 weeks, Parry went in for a routine ultrasound. Her belly had been growing and she felt healthy. She remembers smiling at other women in the waiting room, anxious to get a glimpse of her baby girl.
The next moments are particularly vivid in her mind.
“I remember so clearly the doctor started pushing really hard with the ultrasound — searching — and then looked at us and said, ‘there’s no heartbeat,’” she remembers. “Right there at that moment, everything in the world stopped for us.”
In addition to the physical suffering she experienced from a painful miscarriage, Parry was overwhelmed by a cascade of sorrow and heartache. Not only did she experience the crash of hormones that generally accompanies the postpartum period, the grief of losing her baby girl felt all-consuming. Postpartum depression set in and she spent weeks unable to get out of bed.
“I felt so broken lying in the bedroom and just thought, ‘how will I ever heal from this loss,’” she remembers.
The turning point came at her six-week appointment when her doctor gave her permission to run again. She started with easy jogging and soon signed up for MapMyRun’s You vs. the Year challenge for extra motivation. Just as she had done throughout her life, she returned to running to reclaim control over fear, anxiety and hardship.
“I wanted to feel strong again and to prove to myself that I could get through hard things,” she says. “I had to get back to running to get my mind back — to go back to the things I knew.”
With each mile logged, her confidence grew and the depression lifted. The grief remained, but somehow, it began to feel like an emotion she could draw strength from.
“I remember going out for that first run in early October and there was a chill in the air. I am pretty sure I cried the whole run, but it was still this feeling of ‘Yes, this is where I find peace,’” says Parry. “Anytime you go through something hard, something you think you’ll never heal from, I’m a big believer that strength comes from pain.”
//platform.instagram.com/en_US/embeds.js
Parry also discovered a burgeoning network of support in other women who had suffered similar losses. After posting about her miscarriage on social media, she was flooded with stories from women around the world.
“Hearing these stories has really helped lift me up in a difficult time,” she says. “There are a lot of things in life we can’t control, but we can control how we connect and unite together. We can be stronger when we go through these hard things together.”
It’s that fact that motivated her to start the Race with Angels, a race held in mid-October in Holladay, Utah, that involved a virtual component in hopes of attracting a global network of runners to participate.
“It’s a way to honor my little angel, but also honor all those other families who have had to endure this as well,” she says. “We are stronger together.”
As she has regained strength both physically and emotionally, Parry started running more and training harder this past spring. She’s now following a marathon training plan, although she doesn’t yet have an actual event on the calendar. An end goal, like a race, isn’t the point anymore. Her daily run is an exercise in finding peace and connecting with her baby girl who always weighs heavily on her mind.
“The other day I was out for a run and I looked up at the sky and saw these big clouds that looked like angels,” she says. “I can feel her with me when I’m out running because I’m in my own space. It’s my me time, when my sweet, crazy boys aren’t running circles around me. I can feel my baby girl’s presence. I think running will always be that thing that helps me feel closer to her.”
Written by Mackenzie Lobby Havey, a freelance journalist and coach based in Minneapolis. She holds a master’s degree in kinesiology from the University of Minnesota, and is a USA Track and Field certified coach. She has run 14 marathons and is currently training for her first IRONMAN. When she’s not writing, she’s out biking, running and cross-country skiing around the city lakes with her dog.
The post How Running Helped Krista Cope with the Loss of a Child appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/running-helped-krista-cope-loss-child/
Are You Overdoing HIIT?
High-intensity workouts are all the rage right now and with good reason. They rev your metabolism, help improve endurance and provide a high-calorie burn in a short amount of time. That’s probably why many exercisers opt to do high-intensity interval training (HIIT) several days per week, sometimes multiple days in a row.
HIIT is technically defined as repeated periods of high-intensity work, followed by periods of recovery. According to the ACSM, the high-intensity bouts are anywhere from 5 seconds to 8 minutes long and are performed at 80–95% of an exerciser’s maximum heart rate. The recovery periods also range in length, with the heart rate dropping to 40–50% of an exerciser’s max. Generally this goes on for 20–60 minutes, but for many people, 20 minutes is plenty. What’s more, research suggests people find it more enjoyable than slower cardio work.
If all of this is sounding pretty great, that’s because it is. But there’s one important caveat: Just as more exercise isn’t always better, more high-intensity exercise isn’t always better, either. In fact, doing too much HIIT can actually be counterproductive, experts say. Here’s why:
THE DOWNSIDES OF OVERDOING IT
While trainers agree HIIT is a useful tool in any workout regimen, there are some seriously compelling reasons you shouldn’t do it too often. “Performing too many HIIT workouts in a week would be like redlining your car every single time you went for a drive,” explains Chase Campbell, a certified strength and conditioning specialist, who works with the Indiana Fever and Butler Bulldogs on behalf of St. Vincent Sports Performance. “Something is bound to go wrong eventually.” Since HIIT is so intense, you need a longer rest period afterward, he says, and if you make a habit of not making time for recovery, it can cause some pretty major problems like chronic physiological stress, poor sleep quality, decreased performance and, worst of all, increased risk of injury.
Plus, the same mechanisms that make HIIT such a great workout start to work against you when you’re doing it too often. “HIIT and other forms of high-intensity training can be fantastic for the human body, as it puts you in a stress-induced state that acutely increases levels of certain hormones like testosterone, insulin, growth hormone, cortisol, adrenalin and others,” Campbell says. “In the right amounts, these hormones help us deal with physiological stress and can stimulate recovery, tissue remodeling, tissue growth and fat loss.”
So far so good, but here’s the problem: If you’re trying to lose weight, and you’re doing HIIT most days, you might want to rethink your workout routine, especially if you’re hitting a plateau. “Too much high-intensity exercise over an extended time period without adequate recovery will result in excessive levels of the stress hormone cortisol and can be detrimental to health by decreasing immunity, increasing muscle atrophy and encouraging fat synthesis and storage,” Campbell explains. So by working out too hard too often, you might encourage your body to hold onto fat and discourage it from building muscle.
READ MORE > THE ONE THING YOU CAN DO TO OPTIMIZE YOUR HIIT WORKOUT
IT’S ALL ABOUT BALANCE
How much HIIT should you be doing, exactly? Well, it depends on how many days per week you train and your individual fitness level, according to Campbell, but the average exerciser should keep it to 1–2 sessions per week. “Because of the higher intensity, it is important to fully recover from this type of workout and spread sessions out across the week, allowing at least 24 hours of rest and recovery in between.” That doesn’t mean you have to reduce the number of days you work out overall, though. “If you are working out 5–6 days a week, I would recommend lower-intensity aerobic sessions or moderate-intensity strength training as your primary workouts, depending on your training goals,” he says.
It’s also a good idea for HIIT-lovers to prioritize work on mobility and stability. “HIIT workouts usually include plyometrics, agility work and other fast-paced movements,” notes Raphael Konforti, National Director of Fitness for Youfit Health Clubs. “All those high-impact movements recruit the biggest muscles in your body but ignore a lot of the small stabilizers that keep your body running at full speed. Spending two days a week foam rolling, stretching and using movements that are isometric or challenge your balance is a non-negotiable.”
HOW LESS HIIT CAN IMPROVE YOUR FITNESS
Just as introducing a couple of days of HIIT into your workout routine can make you fitter, cutting down when you’re doing too much can have a similar effect. It may even improve your performance when you do the HIIT workouts you love. “Incorporating workouts that train lower heart rate zones will do more for your progress and recovery than you know,” Konforti says. You’ll remember that HIIT work intervals are usually done at 80% (or more) of your maximum heart rate. What most people forget is that while you recover between sets, your heart rate drops well below this. “If you want to speed up your recovery between sets to get more HIIT work in, you have to train at lower heart rates, around 60–70% of your max,” Konforti explains. When you do work in this lower heart rate zone, your body becomes more efficient at replenishing your muscles and gets a chance to recover, which can make it easier to work at a higher intensity. “Basically, you can’t get good at training at 90% if you can’t train effectively at 70% first.”
The post Are You Overdoing HIIT? appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/are-you-overdoing-hiit/
4 Must-Try Bodyweight Exercises to Build Strength
Somewhere along the line, bodyweight exercises got a reputation for being for beginners. But we’re here to tell you that some are anything but easy.
“Being able to master your own bodyweight is an underrated sign of true fitness,” says Tennessee-based certified strength and conditioning specialist Hannah Davis. “It is a product of mobility, strength and stability — and is even linked to increased longevity.” After all, moving your bodyweight is a measure of relative strength, meaning that the bigger, taller or heavier you are, the harder the weight actually becomes. That makes bodyweight exercises a pretty good indicator of your body composition, not to mention overall function outside of the gym.
Plus, apart from being the perfect “how strong are you, really?” test, bodyweight exercises open up your workouts in a big way. They allow you to train your body to move in new and unique ways, says SoCal-based trainer, coach and performance-enhancement specialist Mike Donavanik. You’ll be hard-pressed to find a bodyweight exercise that doesn’t force your body to work as a whole. Hello, core strength!
READ MORE > 9 REASONS TO LOVE BODYWEIGHT TRAINING
If you’re ready to take your workouts to the next level with bodyweight exercises, here are the four to master:
1. PULLUP
“No matter your fitness level, pull-ups are always a challenge,” Donavanik says. They work your upper-body’s biggest muscles, while simultaneously training the core and even the glutes.
How to do it: Grab a pullup bar with an overhand grip (palms facing away from you) that’s just greater than shoulder-width apart. Brace your core and hang at arm’s length with your legs extended and slightly in front of you so that you’re in a “hollow body” position. Make sure to keep your chest out and proud. From here, squeeze your shoulder blades down and together, and then, pointing your elbows toward the floor, pull through your arms to raise your chest up to the bar. Pause, then slowly reverse the movement to return to start. That’s one rep.
Work up to it: Integrate more back exercises into your workout routine, says Donavanik, noting that most everybody doesn’t spend enough time strengthening the muscles that make up the back. As a general rule, for every chest exercise in your week, you need two back exercises. One great option is the negative pullup: Jump up to the pullup bar to grab it in the “top” position with the bar at your chest. Hold for 2–3 seconds and slowly lower and repeat.
If you’re ready to commit to a pullup challenge, try this 21-Day Pushup and Pullup Plan.
2. PISTOL SQUAT
Besides taking you through a full range of motion — all the way down to the floor — pistol squats are great in that they load one leg at a time. “You’ll find out if you have any muscular imbalances for sure with this one,” Donavanik says.
How to do it: Stand tall on one foot with your opposite leg extended in front of you and down toward the floor. Hold both arms straight out in front of you at shoulder height. Brace your core. From here, slowly and under control, bend your knee and hip to lower your body until your glutes are stacked on top of your planted foot. Make sure to keep your chest up, back flat and weight balanced between the ball and heel of your foot. Pause, then drive through your planted foot to reverse the motion and return to the start. Repeat on the opposite side.
Work up to it: It might sound strange, but holding a weight straight out in front of your body at shoulder height actually makes this move easier, Donavanik says. Other options include holding a TRX handle in each hand for help when you need it or starting with a partial range of motion. Try squatting down on one leg to touch your glutes to a bench or box, and then press back up to start. Over time, lower the bench until you’re lowering all of the way to the floor.
3. HANDSTAND
The amount of strength and stability you need through your shoulders and core to balance your bodyweight on your hands is phenomenal, Donavanik says. What’s more, handstands are an excellent tool for improving your proprioception — or your ability to gauge and control your body in space.
How to do it: Get in downward dog with your fingers spread and shoulder blades pulled down and back away from your ears. From here, bend one knee, then drive through that leg to swing your opposite leg toward the ceiling. As your legs lift off of the floor, squeeze your abs to pull your hips over your shoulders. Keep the crown of your head pointed toward the floor, and roll your inner thighs toward each other to help keep your balance. Hold, then slowly reverse the movement to return to start.
Work up to it: Build strength, stability and just get comfortable with the idea of being upside down with TRX pikes. Get in a high-plank position with your feet in the TRX straps so your body is parallel to the floor. From here, squeeze your core to lift your hips up as high as possible over your shoulders and point your head down between your arms so your torso is completely vertical. Hold, then slowly return to start.
READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES
4. BURPEE
Building on the original bodyweight star — the pushup — burpees not only train the chest, triceps and core, but also the entire lower body while getting you a legit cardio workout, Donavanik says.
How to do it: Get in a high-plank position with your hands in line with your shoulders, your feet hip-width apart and your body forming a straight line from head to heels. Squeeze your shoulder blades down and together away from your ears, and brace your core. From here, perform a pushup. At the top of the pushup, jump your feet forward to land just outside of your hands, and then explosively jump straight up into the air as high as possible, reaching your arms overhead toward the ceiling. Land in a squat position, place your hands on the floor and jump your feet back behind you to return to start. Focus on performing the entire exercise under control. Don’t roll, flop or let the front of your legs touch the floor.
Work up to it: Perform the pushup portion of the exercise with your hands on a low bench or box. This lightens the load on your chest, triceps and core. Plus, if you have tight hips, it will allow you to jump your feet forward with a bit more ease, Donavanik says.
The post 4 Must-Try Bodyweight Exercises to Build Strength appeared first on Under Armour.
Source: http://blog.myfitnesspal.com/4-must-try-bodyweight-exercises-build-strength/
Jeanette's Beauty Tips Blog 