Thursday, March 31, 2016
One glance at Jason Momoa's Instagram account will tell you that the actor is a really cool guy with tons of varied interests - and his fun-loving nature isn't limited to his social life. Momoa is known for his bulging biceps and general physical fitness, but he didn't get into superhero shape by doing any old workouts . . . instead, he has fun trying adventurous exercises like mountain climbing and axe-throwing!
Check out Jason Momoa's superfun fitness routine below, then learn more fun facts about him to fuel your Momoa fire. (Don't worry, it's burning in us too!)
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A healthy, filling, high-fiber, and high-protein breakfast can take just minutes to prepare, and these recipes are delicious proof.
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If you love (or begrudgingly tolerate for the sake of your health) juicing, then you're undoubtedly familiar with the process of shopping, buying, washing, juicing, and then clearing up the pulpy remains of fresh vegetables. Now, an invention called the Juicero Press wants to change that. It's being called "the Keurig of juicing" thanks to its quick, easy-to-use countertop cold press and disposable packs of organic, raw produce used to create cups of juice in seconds.
According to Business Wire, these disposable packs take the work out of juicing.
Juicero's proprietary Packs contain 100 percent raw, organic produce that is triple washed, chopped, mixed, packed and delivered to your home ready for juicing. The innovative design allows the produce to breathe until the moment of pressing, ensuring fresh juice in every glass. At launch, Packs will come in five flavors: Greens, Sweet Greens, Spicy Greens, Carrot Beet, and Sweet Roots.
To use, Juicero owners need simply place one of these packs into the cold press, press a button, and toss the empty pack after their juice is dispensed. This seamless process is undeniably appealing, especially considering the time saved preparing and cleaning the produce, but it also calls into question the same issue that Keurig K-Cups have been criticized for: wastefulness. Some might consider the Juicero packaging a fault avoided through traditional juicing methods.
Related: 26 Green Juice and Smoothie Recipes
However, for juice-lovers who are crunched for time, Juicero is a perfect solution. Californians can purchase their own press ($699) and Juicero produce packs ($4-$10) now, and juicers elsewhere will be able to get their hands on one when it launches nationwide soon. Let us know what you think about this odd, efficient little appliance in the comments!
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Seventy-year-old Tomoko made our jaws hit the floor today as we watched her unexpected talent: pole dancing. Although she appears to be a sweet little old woman, Tomoko is freakin' ripped and not afraid to show her crazy strength and dancing talent to the world. She got a standing ovation from the crowd and all the judges on Italia's Got Talent, which brought her to tears, as she's apparently as humble as she is strong. Watch her share her story and her incredible skills with the world.
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Ten moves. 10 reps each. Sounds simple enough, but man, your arms will be toast after completing 100 reps without a rest. Modify this workout to fit your ability level by using two- to 10-pound dumbbells. Use the same size dumbbell for all 10 exercises (I used eight-pounders), or switch between lighter and heavier weights depending on the move. If this is still too hard, do five reps for each move instead of 10.
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Lululemon Threw Some Shade at Beyoncé's New Active Line, Immediately Regretted It http://ift.tt/1SpIX2h
This morning, basically the whole universe was celebrating Beyoncé's new activewear line, Ivy Park. Everyone, that is, except for Lululemon. The brand quickly learned that even the lightest amount of shade thrown at Beyoncé on the Internet sparks a hellfire of fury from the Beyhive, and it immediately had that "I regret everything" moment.
Here's what went down: remember in Mean Girls when the new girl, Cady Heron, is "like, really pretty," so "Queen Bee" Regina George is feeling a little threatened? The same thing happened . . . except the "Queen Bee" is Lululemon and Cady Heron is Ivy Park, but Ivy Park has a huge fan base, and Queen Bee Lululemon didn't realize that Queen Bey's fans will literally end you if you speak ill of anything to do with Mrs. Carter.
It started with shots fired (sort of):
Insinuating that Beyoncé is copying you - on Twitter - is essentially a death wish.
@OhhhHaiOlivia We're not throwing punches. Everyone needs a little healthy competition.
- lululemon athletica (@lululemon) March 31, 2016
And Beyoncé fans were quick to pronounce the death of Lululemon. RIP.
- Ororo Monroe (@FarrynElisse) March 31, 2016
oh jesus. RIP lululemon. #🐝 https://t.co/a204u3uGIq
- ball of anxiety (@RobLives4Love) March 31, 2016
- Brittany Cohen (@BRITTANY_COHEN3) March 31, 2016
But Lululemon started to back-pedal . . .
@RadiantTiffani Hey now, you won't find us six feet under. We love a little competition, especially with the Queen B.
- lululemon athletica (@lululemon) March 31, 2016
@amandaacastlee We don't plan to bow down to the Queen B when it comes to workout gear, but you know we're going to keep buying her albums.
- lululemon athletica (@lululemon) March 31, 2016
Lululemon has since deleted this tweet, in which it refused to "bow down."
But, as you could expect, eventually it actually did have to bow down to the Beyhive.
@MafiaPrincessM We hear you. We never meant any harm with the original post.
- lululemon athletica (@lululemon) March 31, 2016
@Bey_angu It's been taken down. We appreciate the feedback.
- lululemon athletica (@lululemon) March 31, 2016
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While Greek yogurt and cottage cheese are great high-protein ingredients to add to smoothies, using dairy isn't necessary whatsoever, and skipping it could save you from a bloated belly. Just look at these luscious recipes! All offer at least 13 grams of protein with the help of plant power from beans, tofu, soy milk, soy yogurt, nuts, nut butter, veggies, and protein powder.
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We're refocusing our calorie counts and making sure we're getting the right calories through macronutrients, and the macronutrient protein takes center stage when your goal is to build muscle or lose weight. For starters, protein keeps you fuller for a longer amount of time compared to equal portions of carbohydrates or fat. Protein can also keep your metabolism up, and the full feeling you get from a protein-packed snack will keep you from reaching for less healthy foods.
Jump-start your weight loss, reduce hunger, and boost your metabolism by adding a protein-rich snack or two into your day (it's way better for you than a bag of chips!). Need a little inspiration on where to start? Scroll through!
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OK, ladies, now let's get in formation. The day has finally come for Beyoncé's activewear line, IVY PARK, a standalone brand and partnership with Sir Philip Green of the Topshop retail family. The Spring/Summer 2016 collection will be available beginning April 14, online and in store at Topshop, Nordstrom, Net-a-Porter, Zalora, and more - so start saving up now.
IVY PARK's name pays homage to her daughter Blue Ivy and her childhood sanctuary, Parkwood Park, which you'll learn in the video ahead. It previews the fierce collection as the "Formation" singer explains the inspiration behind the line. Fitness has long been a part of Queen Bey's life, ever since she was young: "I would wake up in the morning and my dad would come knocking on my door; tell me it's time to go running. I remember wanting to stop but I would push myself to keep going. It taught me discipline."
IVY PARK includes modern, performance wear that can be sported inside the gym and out. The collection boasts fashionable and functional pieces that embrace Beyoncé's killer style and strength. In a press release she mentions:
"When I'm working and rehearsing I live in my workout clothes but I didn't feel there was an athletic brand that spoke to me. My goal with Ivy Park is to push the boundaries of athletic wear and to support and inspire women who understand that beauty is more than your physical appearance. True beauty is in the health of our minds, hearts, and bodies. I know that when I feel physically strong, I am mentally strong and I wanted to create a brand that made other women feel the same way."
Check out the video to get hyped over IVY PARK and get a glimpse of some of the pieces below. Based on what we've seen, we can't wait to SLAY in her activewear.
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If Justin Trudeau, Canada's prime minister, isn't already on your radar because of his good looks and no-nonsense attitude toward institutional sexism, then perhaps his affinity for challenging yoga poses will do the trick. This photo of Trudeau nailing Mayurasana, Peacock pose, while at work (in a tie and business attire, no less) is taking the Internet by storm and making yogi hearts all over the world flutter. While we wouldn't necessarily recommend testing tough poses during a business meeting or balancing so precariously on top of office furniture, it's certainly uplifting to see a world leader with a healthy appreciation for his yoga practice.
If you're feeling inspired by Canada's main man, try these yoga poses to build upper-body strength.
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There was something about forced physical activity during school hours that I had an extreme aversion to - and I was an athlete until I graduated high school. Even when I "forgot" my change of clothes for gym, I had to borrow from school (the loaner clothes were dyed pink and unsurprisingly made the experience infinitely worse). My PE teacher typically didn't buy my sick excuse and my principal found me hiding in the bathroom one too many times, so attending PE was inescapable.
While I tried to avoid gym class at all costs, some day's activities were unquestionably worse. There was a hierarchy of the most terrible PE exercises I was required to do during this miserable hour. So here are the most dreaded gym-class activities we all experienced, as told through GIFs.
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Sorrel, also known as spinach dock, is quite similar to spinach in appearance, and similarly chock-full of nutrients. Just one cup of this dark, leafy green (30 calories) contains about 3 grams of protein, 4 grams of fiber, 106 percent of your daily vitamins A and C, 17 percent iron (so much energy!), over 500 milligrams of potassium (more than a banana), 10 percent of your vitamin B6, and 34 percent of your daily magnesium. Here are some reasons you should be adding this green into your repertoire.
- It outshines similar greens in terms of nutrients. Compared to spinach, it's significantly higher in fiber, protein, potassium, vitamin A, calcium, iron, B6, vitamin C (by nearly nine times), and magnesium (by nearly six times). Compared to kale, it's also got higher nutrient values, with even fewer calories and carbohydrates.
- You'll eat your way to feeling better. The high levels of magnesium and B6 are anxiety relieving, and can reduce stress. The massive levels of potassium make spinach dock a great remedy for cramped muscles, while iron provides energy and vitamins A and C help with immunity.
- It doesn't taste like leaves. If you want to try green juice but don't like the "leafy" taste, it's time to try sorrel. It has a tangy, tart flavor - some describe it as lemony or like a sour green apple - and it tastes nothing like kale or spinach. Try it in a green juice, a smoothie, or a fresh salad with fruit.
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Wednesday, March 30, 2016
Need coffee to jump-start your mornings, but concerned about your caffeine intake? Coffee-lovers, all your problems are about to be solved with chewable coffee, a healthier alternative that focuses on brain power over jitters. Created by a Silicon Valley startup called Nootrobox, Go Cubes contain the same amount of caffeine as one cup of coffee (two cubes hold 100 mg of caffeine) but with other safe ingredients for "enhanced focus and clarity" as advertised. Supplements including L-theanine - a mental booster commonly found in green tea - B6, and methylated B12 are precisely measured and featured in each cube.
Not only are they spill-free and healthy, but according to Caitlin McGarry of Macworld, they also taste great. "The texture is like a Sour Patch Kid, though a cube tastes almost exactly like a latte," she wrote. Although you can't customize your order at the counter, Go Cubes are made with cold brew coffee and come in three flavors: mocha, pure drip, and latte.
Related: Health Benefits of Coffee
Although it's not advised to consume the concentrated dosage on an empty stomach, these cubes will kick your cognitive abilities into full gear. "When I hit my 3:00 p.m. post-lunch slump, two cubes turned me into a machine of productivity." This is especially great news for those who look to caffeine to boost workouts, since Go Cubes eliminate the need to down an entire cup of java before exercising.
A box of 20 four-packs costs about $53 on their website or about $20 for six four-packs, which isn't too bad considering the amount we pay for a real latte. Go Cubes claims to be the future of coffee, and with these benefits, they just might be!
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If you skip out on dance workouts for fear of embarrassment, let Paula Jacobs be your inspiration. Paula transformed her body, battled cancer, and found a new career all because of Zumba.
If it sounds crazy that a dance workout could change someone's life on such an incredible level, there's research on Paula's side. Dance has been shown to lift depression, foster community, and even help the brain deal with stress. As for losing weight, there are countless stories of women who credit Zumba for transforming them from the inside out.
It was a wake-up call from her doctor that led Paula to her first Zumba class - lose the weight or risk serious health complications. After that first class more than five years ago, Paula tells us that she "never looked back." The timing of finding Zumba could not have been more important. After losing more than 80 pounds, Paula found out that she had a rare form of breast cancer. Through it all, Paula says that she kept Zumba close. "Even when I was too sick to move, I listened to the music at home and danced with my eyes closed."
Perhaps one of the most impactful moments of Paula's fight was when the doctors told her that Zumba saved her life. Because Paula had started down this healthy path, doctors say she was better equipped to fight the disease and handle the intense treatments and surgeries - and ultimately her recovery. Cleared to dance, Pauls quickly returned to her "Zumba family." Paula explains that the support from the community helped to "lift her up" and give her even more strength to overcome the disease - "I kicked its [cancer's] butt!"
But as as Paula was being "lifted" by fellow students, she was doing some heavy lifting herself, becoming an inspiration to all those around her - most especially when she began teaching again. "I guess you could say cancer let me be me - the goofy, happy kid that lived inside of me was out for everyone to see," she says. "I was bald, I was teaching Zumba classes, and I was happy." Paula's infectious spirit would soon spread, landing her front and center in an international Zumba campaign. Soon Zumba students from across the world were sharing their own stories with Paula, or simply thanking her for her energy, fight, and spirit.
Today, Paula is on the heels of being able to inspire even more students; along with two friends, she is opening up Z Factory, their very own Zumba studio. "I believe that once you're face to face with something that can actually kill you, things change. From that point on, you jump - jump off a thousand bridges," she says. "Now I jump every day; always learning, listening, trying something." Poignantly, the decision to open Z Factory was made during a weekend away to celebrate Paula's one-year anniversary of being cancer-free. Paula's hope is that her studio will inspire someone the same way she was inspired when she walked into her first class. Even if she changes "just one life" with her own journey, it will be worth it. "Who you are is important," she says. "Don't waste another minute being someone else."
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Leave it to a celebrity chef to make clean, healthy foods look like the most delectably decadent dishes you've yet to see. Jamie Oliver posts new recipes all the time on his beautiful Instagram feed, but if you take a second look, you'll notice that so many of these plates are super nutritious.
The guy's got a penchant for eating clean, and he just so happens to make it look like an art form. Boring is the last word that'll come to mind when you see these foods - and the best part? He shares almost all of these recipes on his website, so you can eat well, too. If you're looking to get a head start, try Jamie Oliver's easy chopped salad, then feast your eyes (literally) on some gorgeous dishes, straight from his Instagram.
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Sometimes the best way to start a new season is to give the body an overhaul - especially if you spent all Winter cozying up inside while eating comfort foods. If you've been a bit too indulgent or you want to lose a little weight, whatever the reason, there's a healthy way to go about recharging yourself. Skip the juice-only cleanses and colonics, and keep reading for our favorite methods to naturally detox the body to feel lighter and more energized.
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Surprisingly, Not Everything at Taco Bell Is Terrible For You: Try These 8 Protein-Packed Orders http://ift.tt/1Tjnq0b
Ready to "live más"? Or are you trying to eat better on a budget? Are you on a diet, but accidentally ended up at Taco Bell with your friends? Don't worry, we're right there with you.
If you're having a craving or you're stuck with fast food as your only option, these eight choices at Taco Bell are the chain's best, most nutritious options - and they're definitely not the worst things you can eat. In fact, the items we found at the Bell are super high in protein, and many are surprisingly high in vitamins and minerals. The best part? Nothing on this list is over 500 calories, or over $5, with several being closer to $1.
Related: Healthiest Items to Order at Panera
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Q&A Wednesday: What’s Your Most Important Tip for Ensuring Weight Loss Success? http://ift.tt/10wyR9U
Q: Hey, Erika! What is the most important thing I can do to ensure my weight loss is a success this time?
The post Q&A Wednesday: What’s Your Most Important Tip for Ensuring Weight Loss Success? appeared first on A Black Girl's Guide To Weight Loss.
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Living with a Fit Bottomed Girl means I don't have to look too far to find a good workout. Kristen usually has a new toy or DVD to check out, but even when she's relying on her old standbys, she's pretty good about mixing it up. I just go along for the ride. So, when she asked me what kind of workout I was feeling the other day, I told her to surprise me. She got a little twinkle in her eye and started writing out a plan.
"We're doing a progressive workout. At least, that's what I'm calling it," she said, handing me a paper with 11 different exercises on it.
"Progressive workout? What does that mean?" I asked, looking at the list of exercises … which began with 50 jump ropes. Jump rope? I wasn't even sure I remembered how to do that!
(Just for the record I did; it's kind of like riding a bike. I was a bit wobbly at first, but by the end I had it down.)
"Just go ahead and ignore any spelling errors you see here, 'kay? I wasn't necessarily writing this out in order to take a picture. Thanks!" Love, Kristen (who is normally an EXCELLENT speller, thank you very much)
Kristen had been inspired by a workout Jenn mentioned the other day in their public Viber chat, where she started with one exercise, then kept adding more and more to it. So, that means round 1 is 50 jump ropes. Easy, right? Don't get too comfortable. Round 2 is 50 jump ropes + 10 squats. Round 3 is 50 jump ropes + 10 squats + 10 biceps curls. Get the idea?
If you do the math, you'll see that, by the end, you've done 550 jump ropes (and she says that next time, it'll be 100 jumps each time!), 100 regular squats, 90 biceps curls, etc. It's not a joke, but it's also not miserable - we knocked it out pretty quickly and weren't completely wrecked by the end … although she was complaining a good bit about her quads the next day!
Ever done a workout like this? I recommend writing it down - keeping track of what you're doing next gets tricky by the end. -Jared
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There are a lot of reasons to love apple cider vinegar: it helps with weight loss, ups energy, and can improve digestion. It's also part of a seemingly magic formula that can replace buttermilk in baked goods. While this is great news for vegans, using ACV in place of buttermilk dramatically cuts down on calories, fat, and cholesterol. Basically a win for anyone trying to lead a healthier lifestyle.
Related: The Right and Wrong Way to Drink ACV
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Age ain't nothing but a number, and 78-year-old Shirley Webb is living proof. Seeing Shirley deadlift 225 pounds in the video above, it's hard to believe that she couldn't even climb stairs or get herself off the ground without aid before joining a gym. The elderly badass began her fitness journey two years ago at Club Fitness in Wood River, IL, and has come a long way since.
With the help of her trainer, John Wright, Shirley was able to lift 200 pounds six months into their training. She's even set the deadlift record in Illinois for 237 pounds and also in Missouri for 215 pounds. Shirley - who frequents the gym at least twice a week - doesn't plan on slowing down when she turns 79 in August. "I have no intention of stopping right now," she told espnW. "When I go to the gym and work out, when I leave, I feel so much better than I did when I went in, and I just feel so good. I feel tremendous."
Now, how could you not be inspired by Shirley?
- This 77-Year-Old Woman Is an Impressive Powerlifting Champ
- You Won't Believe What This 89-Year-Old Gymnast Can Do
- We Can't Get Enough of These Fit and Fabulous Senior Citizens
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NOTE: We have ONE spot remaining for the April 30-May 7, 2016, retreat. Due to obligations to our biotechnology startup, this will be the only 2016 retreat; the next retreat will be in May 2017. If you would like to …
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We love strength-training moves with a cardio component. What's not to love about building muscle while torching calories? Watch and learn two moves you can add to your workouts to keep your heart rate up while strength training.
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Are you looking to build strength and balance while toning your arms, core, and butt? We've got a serious challenge for you in this fun and dynamic workout move. Follow our step-by-step tutorial on how to do a donkey kick handstand.
- Begin with your feet hip distance apart, knees slightly bent. Bend at your knees and waist to lower into a squat postion until your hands touch the ground. Your knees should be just behind your elbows.
- Plant your hands firmly on the ground, shoulder width apart, and lean forward. Choose a point of focus to balance yourself.
- Shift your body weight into your hands; using the balls of your feet and with momentum, kick your heels up toward the ceiling, keeping your knees bent. Make sure to keep your neck neutral, and your core tight (pull your rib cage in to maintain control).
- Balance with your hips directly over your shoulders, keeping your knees bent, spine neutral, and core tight.
- Bring your feet back to the floor, then shift the weight back into your hands and arms when you're ready to repeat this motion.
- Do 10 reps for two to three sets.
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Tuesday, March 29, 2016
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With the constant pressure from social media and entertainment to achieve what society deems as an ideal figure, it's inevitable that ridiculous trends like the thigh gap will arise. Just when we were about to cry in disbelief at a company that sells thigh gap jewelry, our faith was quickly restored once we digged a little deeper into what they stood for. Thankfully, TGap jewellery doesn't actually sell expensive, handcrafted body pieces that inappropriately dangle in between the legs. The fictional company's collection is a front to shine light on the issues of this obsession with thigh gaps. TGap's mission is to "catalyze a debate on unrealistic body image social media portrays." When anyone attempts to actually purchase the jewelry, they are met with a page explaining the mission of TGap, stats on body image, and links to get help if you are suffering from body Body Dysmorphic Disorder.
The Medical Director of Washington Center for Eating Disorders and Adolescent Obesity in Bethesda is cited on TGap's page, stating how women and girls put themselves through "extreme dieting" just to achieve that space between thighs that social media especially has been promoting. Not only is the trend problematic but it also's encouraging people to pursue a physical feature that only a minority of women have. According to the Director of Johns Hopkins Eating Disorders Program, most women don't have this thigh gap - including those with "little fat on their legs." We're just not physiologically programmed to have it since it depends on the shape of our pelvis and hipbones. What's even more shocking is the statistic that 80% of men and women view their body as "wrong."
The media is powerful enough to influence our dieting and lifestyle decisions, and we love how TGap seeks to counter this in a satirical way. Their jewelry line did catch our attention after all! So resist from feeding into the pressures of a "perfect" body and learn to embrace all of you.
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Roll Out Your Mat - Study Confirms Meditation and Yoga as Best Treatments for Back Pain http://ift.tt/1Svf2s1
If you suffer from chronic back pain, it may be time to discover the benefits of yoga and meditation. In a new study published in The Journal of the American Medical Association, researchers compared several methods to treat low back pain and found that mindfulness practices could be the most effective solution.
Over a course of 26 and 52 weeks, 342 participants from 20 to 70 years old with chronic lower back pain were randomly chosen to take part in one of three treatments: Mindfulness-based stress reduction (MBSR), cognitive behavioral therapy (CBT), or usual care. CBT patients received training in pain-coping and relaxation techniques "to change pain-related thoughts and behaviors." MBSR on the other hand did not focus on pain specifically, and consisted of training patients in meditation and yoga, and being present in the moment without trying to alter thoughts and emotions. Subjects in the usual care group were able to ask for any other treatment of their choice.
Participants were then asked to rate their pain on a scale of 0 to 10, 10 being the highest level of pain. At 26 weeks, both the MSBR and the CBT group reported marked improvements in functional movement, 61 percent and 58 percent, respectively. In particular, those practicing meditation and yoga had an easier time doing day-to-day things like putting on their socks or getting up from sitting. A year later, both groups were still doing well. In comparison, 44 percent of the group opting for their usual care reported feeling better.
Although the difference in results between MBSR and CBT treatments weren't significant, patient access to cognitive behavioral therapy is limited. This study not only validates existing research on the benefits of meditation and yoga, but shows promise in offering treatment for low back pain that's widely available.
So roll out your mat and jump into a yoga sequence to relieve your pain. Namaste.
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We were so obsessed with Gigi Hadid's sweet Rihanna PUMAs, we almost didn't notice her superchic leggings. Then we started having a little déja vu, when we noticed that same style of yoga pants popping up everywhere, on some of the hottest, fittest women in Hollywood (have you seen Gigi's workout routine?).
Turns out, they're Alo Yoga's Moto Legging ($110). These luxe, textured workout pants come in seven different colors, and if you need ideas on how to style them, look no further than the likes of Gigi and Bella Hadid, Hailey Baldwin, Kendall Jenner, and Alessandra Ambrosio - they all have been spotted wearing these pants. Take a closer look!
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Image Source: POPSUGAR Photography / Kat Borchart
Detoxes and resets are all the rage these days. Everyone is promising a secret and never-before-heard solution that can instantly take you from flabby to fit. The sad truth is that the only thing that's going to be lighter after partaking in these quick fixes is your wallet. What is a well-meaning, secret-searching, possibly not-yet-in-love-with-the-gym-person to do? Aside from not falling for the quick (expensive) fix, what you have to do is start planking.
Why should you be planking above all else? According to Toronto-based personal trainer Nathane Jackson, CSCS: "The plank is extremely important for both beginners and more experienced lifters because it teaches body awareness and creates stability required for all exercises, not just the big lifts." That's right - it doesn't matter if you're running, doing yoga, lifting weights, sitting at a computer or finding the best deals at an outlet mall all day; if you're not planking, and enjoying the many benefits of doing them, you're not going to be your best.
If you start now, you'll be resetting your fitness because no other form of activity (lifting weights, running, playing sports, or doing yoga) can harness and progressively improve core strength, stability, and mobility like simply planking every day. "The plank, when taught and performed correctly, teaches us how to maintain spinal alignment," says Jackson, "which is necessary for every lift ranging from deadlifts and squats to rollouts."
Before you drop to the floor and do what you think is a plank, we asked Atlanta-based personal trainer Kendall Wood, NASM CPT, and author of Core Fitness Solution, for his step-by-step advice on how to do it right.
How to Plank:
Step 1: Lie face down on a mat so your toes, forearms, and fists are holding all of your weight off the ground. Your body should create a straight, plank-like figure. Create a neutral (flat) spine by tilting your pelvis forward.
Step 2: Engage your abdominals, glutes, and thigh muscles. Your butt and hips should stay in this same line, making sure not to sag or rise beyond the level. Do not round your shoulders; maintain this position throughout while looking straight down at your hands.
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"Holding the plank until failure (until you can't maintain the position any longer) is the best way to increase your strength," says Wood, "but that doesn't mean you should only do one long plank hold." Instead, Wood advises holding the plank for as long as you can, but repeating the process ten times, just like you would with any set in the gym. To progressively improve your strength, stability, and mobility, Wood gave us a sampler of his favorite plank variations that you should include in your workouts. "These simple changes to the basic plank will not only make your core stronger and improve your overall health," Wood stated. "They'll also improve your efforts while in motion like running, playing sports, or biking." How's that for a real reset to your fitness?
Wood's Plank Variations You Need to Try:
- Plank with arm raise: From the basic plank position previously described, raise one arm off the floor so your fingers are pointing straight ahead with your palm facing inward. Your arm should not go above your shoulders, which must maintain a straight line with your body.
- Plank with leg raise: Lift one leg off the ground so it creates a parallel line with the floor. Keep the leg straight with no bend in your knee and point your toes away.
- Plank with leg and arm raise: Raise your left leg and right arm together (as described) and alternate with the opposite side.
- Plank with leg and arm raise with crunch: As previously described, raise alternating legs and arms, but before returning to the plank position, crunch your leg (with bended knee) and arm (with bended elbow) into your torso and hold for a one count.
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After a long and draining day, the last thing you want to do is spend hours in the kitchen making a meal. You're hungry, and you want your food now! Before you reach for the takeout menu (and possibly undo some hard work from diet and exercise), try one of these 30 recipes. Each takes 30 minutes or less to make, which is definitely quicker than waiting for delivery or takeout. And besides, these recipes are nutrient-packed, healthy, and wholesome. From a cauliflower-crust pizza to zoodles to roast chicken, you'll get all the benefits of health and speed, with very little effort.
Related: Bake-Ahead Breakfast Ideas
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When it comes to your wedding, you want to look and feel your best so we sought the expert in bridal nutrition, Kara Stout, to give you the low-down on how to detox before the big day. There's a lot of regimens out there for detoxing, but Kara promises this one won't result in "hangry" moments. Instead, it feeds your body the things it needs and restricts what it doesn't. She's guiding us through the before + after and even sharing her go to recipes with a sample 3 day menu!
Often, when you think of cleanses or detoxes, you think misery and starvation. Well, not this simple and gentle detox, my healthy bride-to-be. This plan is all about clean, whole foods that will give you energy, decrease toxins, provide lots of nutrients, promote clear, pretty skin, and give you the perfect jumpstart to a healthier lifestyle overall.
Prepping for your detox:
Begin to decrease your caffeine, sugar, alcohol, dairy, and gluten a week or two prior so it's not such a shock to the body. Also, begin to include more green leafy veggies, vegetables and water. You also want to mentally prepare to help you stay motivated, encouraged and feeling positive.
Before you begin, I recommend writing down why you are doing this detox and your top 3 detox goals. It's also important to enlist an accountability partner or, better yet, a partner to do this detox with you . . . ahem . . . your fiancé (I mean you're in it together for all things right?) or your MOH could also be a great partner.
What to add in:
- Warm water with lemon + cayenne pepper
- Green leafy veggies
- Abundance + variety of veggies
- Clean protein
- Healthy fats
- Gluten-free whole grains
- Water, water, water (drink 1/2 your body weight in oz/day)
- Apple cider vinegar
- Dandelion Tea
What to Cut Out:
- Added refined sugar
- Artificial Sweeteners
- Fried Foods
- Refined Carbs
Try not to focus on what you can't eat or drink, but rather all the variety of foods you can eat. You want to focus on fresh whole foods that are clean. The word clean eating gets thrown around a lot especially in marketing, but what it means is free of artificial colors, artificial sweeteners, refined sugar, trans fat, pesticides, antibiotics, hormones, GMOs, etc. It means eating real, whole foods that are unprocessed or minimally processed and that are as close to how they come in nature as possible.
Some detoxes don't allow meat, however this one does. If you enjoy meat, then you can consume on this detox, just make sure it's clean protein (organic, pasture-raised, grass-fed, fresh-caught). You want to eat a small portion, no bigger than the size of your palm, and enjoy veggies in abundance with any animal protein you consume.
I know fruit has gotten a bit of a bad name lately, but I'm all for fruit! It's a whole food that's an excellent source of vitamins and antioxidants and has many benefits. During this detox, you want to choose mostly low-glycemic fruit like strawberries, blueberries, grapefruit, watermelon, oranges, and plums to name a few. Or halve the fruit that is a little higher in sugar such as bananas or apples.
Snacking: Ideally, try not to snack in between meals during this detox. However, if you find yourself really hungry, you can snack on options such as sliced cucumbers + 1/2 avocado, fresh vegetable juice, gluten-free toast with almond butter and strawberries, or homemade hummus + veggies.
Here are some example days + recipes to get you started:
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Carrots with hummus is great and all, but sometimes you want to snack on something that tastes like dessert, and these low-cal snacks make that perfectly acceptable. These recipes are all 150 calories or less and offer a bit of fiber and protein to satisfy hunger and your sweet tooth all at once.
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Although we know it's impossible to completely change your body in just seven days, it is possible to change your outlook. This week-long plan is designed to help you feel stronger, happier, more energetic, and more confident - all good things when it comes to enjoying yourself this Summer. Hopefully it'll keep you on the taking-care-of-yourself path you've already been on, or get you back on the healthy train if you fell off track during the Winter months. Get psyched, because by the end of this week, you'll be awesome.
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Watching This Dad Work Out Alongside His Adorable Sons Is Sure to Melt Your heart http://ift.tt/1UAzT18
Train your kids to have healthy habits with a FAMILY workout at home!Posted by FLYUP FITNESS on Monday, March 14, 2016
Fitting in a workout can be hard, especially if you have two young children. But that hasn't stopped Brent Kruithof. Instead of putting off workouts, Brent, who founded FlyUp Fitness, has found ways to incorporate his children into the action. In this adorable video, you'll see Brent's toddler son planking alongside his dad, doing the most adorable crunches we've ever seen, and even throwing in some somersaults. All the while, the littlest member of the brood is strapped securely onto to Brent's back.
"My favorite part about working out with my family is that exercising doesn't pull me away from [them]," Brent told us. "Exercising can be something that people dread all day long, but when I'm having fun with my family, it's never something I dread." And when you see the cute smile Brent's son flashes while his dad is doing push-ups, you'll agree, it's some pretty solid motivation to keep going!
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Are you ready to work work work work work smfdskjlgshmfmlsjfowefj work work work? Well, you better be, because our recent YouTube obsession, The Fitness Marshall, has a new cardio hip-hop workout set to the Rihanna song of the moment for you. The high-intensity workout video, hosted by the ever-entrancing Caleb with his kickass moves, will get you into shape in under four minutes. And with dance cardio gaining popularity, we can't wait to see what else The Fit Marshall has up his sleeve.
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This 9-Year-Old Girl Competed in a 24-Hour Obstacle Race Created by Navy Seals http://ift.tt/1SumKTt
There's no denying the incredible strength and stamina it requires to endure obstacle course races like Tough Mudder and the Spartan Race. It's impressive enough to complete them, let alone competing against adults as a 9-year-old. Milla Bizzotto was the youngest competitor to participate in a 24-hour obstacle race that was designed by US Navy Seals. In the video above, you'll get a glimpse of her training, which spanned nine months - three hours a day, five days a week.
The South Florida native didn't compete in the race just for bragging rights. Her intention was to raise awareness against bullying. Milla started out training with her dad and coach, Christian Bizzotto, as a way to build self-confidence and strength after being bullied at school. "I think the bullying thing has died down without her having to take physical action just because her outlook is so much different now that she knows how to defend herself," Christian told CBS Miami. Since then, she's competed in other races including Battlefrog 24 - which features hundreds of obstacle courses and 36 miles - and the Spartan Race last year, which she completed with her dad and grandma.
Milla's impressive strength and focus are evident in her training clip, as she says she "will inspire a generation" and "lead by example" - some pretty powerful words, especially by someone her age. She then closes the video with a question that will make you rethink your life decisions:
"I'm here to work. What's your excuse?"
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Your co-workers bring those raggedy cupcakes and cookies in while you're on your weight loss journey because they can't help it. Really. It's human nature.
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I'm not gonna lie. Lifting heavy scares me a little because I feel like my knees or back would break. But I never feared this would break - that is, until now. I know she probably feels so bad, but really, she should feel badass - check out how much she's lifting!
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When it comes to losing weight, skipping breakfast is considered a no-no by most. Jump-start your metabolism with one of these quick and simple breakfasts. Watch and we will show just how easy they are to make.
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Potatoes have been given an unfair bad rep, and it's easy to see why: we've been treating them like a vehicle for fat and sugar. When we're not smothering them with butter and sour cream, we're deep-frying them into french fries or tater tots, only to smother them in sugary ketchup or dressing. Your favorite potato dishes may also be the most guilt-inducing ones, creating an unhealthy association with a surprisingly wholesome food.
These poor potatoes are over here like, "Hey guys, we have so much potassium [twice as much as a banana!], iron, protein, fiber, vitamins C and B6, and magnesium . . . maybe cool it with the fryer?" And yes, there are several healthy ways to enjoy this nutritious root vegetable without compromising flavor (we have nine). Let's give the taters a little love, shall we? They've earned it.
Related: 10 Healthy Cauliflower Recipes
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Monday, March 28, 2016
While we'll never argue with eating eggs for lunch or dinner, there's just something special about starting your day off with some eggs. After all, breakfast is the most important meal, so why not also make it the most delicious?
If you love eggs as much as we do, then these recipes are for you. You can thank us by making them for breakfast tomorrow morning.
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Star Wars starlet Daisy Ridley is all about that #swolelife, and our new fit crush. The English actress became serious about fitness when she was preparing for her role in The Force Awakens (think, five hours of exercise a day, five days a week), but she's clearly stayed committed since - especially since she's in talks to be the next Lara Croft in an upcoming Tomb Raider reboot.
Through sessions with her trainer, former rugby player Jack Graves (who loves Nutella), Daisy has built up some serious strength, and it's evident in her Instagram videos. She has deadlifted an impressive 176 pounds, can be seen running with a parachute affixed to her body, and loves the hashtag #gainz.
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More often than not, our desire to lose weight before an upcoming vacation becomes a last-minute sprint to the finish line. If you'd like to drop a few pounds before you hit the beach on your next getaway, and only have two weeks to go, read on. We've got some no-fail tips for you to tone up, lose weight, and feel more confident in just two weeks.
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Panera Has Some of the Healthiest Fast Food and You Should Probably Be Eating It http://ift.tt/1Uy2ZOK
Sometimes the trick to getting healthier and losing weight starts in very small ways; even the tiniest of changes in your habits can lead to drastic success. Author Matthew Kelly once said, "If a plane from London to New York changes its direction just five degrees south, it will end up in Venezuela." Keep that idea in mind the next time you're heading for a fast food lunch!
Let's start with one small change: opt for something more nutritious at Panera, in lieu of your usual sandwich or pastry. Although a big-box fast casual restaurant, Panera offers the kind of ingredients and plates that are often seen at the likes of high-end health food cafes. And while a trip to Panera rarely beckons a salad order (Hello! There are fresh-baked breads here!), it's got a variety of health-conscious menus (including sodium- and gluten-sensitive) and "clean pairings," meaning there are mindful, healthful options on offer, en masse. And unlike those high-end cafes, these healthy choices are pretty darn affordable.
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Too big? Too small? Too round? Too flat? These quotes prove your booty is already perfect.
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We were recently at the Nike Innovation Summit in New York, where we got the chance to get up close and personal with some of the most mind-blowing advances in athletic gear we've ever seen (reminder: self-lacing shoes). Also on our wish list? The Nike Air VaporMax - and it's made for running.
Given that we already love our Air Maxes for brunch outings and days in the office, we're freaking out about this fitness-specific addition to the Air Max family. Seana Hannah, Nike's VP of innovation, likened running in the VaporMax to "running on air," and we can attest. After playing with the shoe ourselves, we can safely say the VaporMax is one of the lightest running shoes we've yet to feel with a cushioned sole that is like no other - PR, here we come.
The magic lies in the sole. One of the distinguishing marks of any Air Max is the visible air bag in its heel (known at Nike as the "Air-cushioning unit"). The VaporMax takes it to the next level by replacing the entire sole with the Air unit, eliminating the need for a weighted-down foam midsole. Runners are left with a lightweight, flexible shoe that feels like "wearing clouds," as Hannah said. Adding to the revolutionary sole is the VaporMax's upper, which is constucted with Nike's popular formfitting, seamless Flyknit technology.
However, there is one major drawback when it comes to the VaporMax. Running fanatics are going to have to wait a full year to get their hands on a pair, as the yet-to-be-announced release date isn't slated until Spring 2017.
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Strong legs are in! Not just because they look hot in shorts and leggings, but because they help you feel more badass on a long run, while pushing up a hill in your SoulCycle class, or when doing thrusters during your CrossFit WOD. This squat and lunge workout has a jumping element, known as plyometrics, which not only makes the exercises harder but also adds a little cardio in there too.
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Protein balls are such a versatile snack. Whether you're trying to stave off hunger and cravings after a workout, satisfy a late-night sweet tooth, or add more protein into your diet, these tasty, healthy treats really pack a nutritious punch. Some of these recipes only have five ingredients (or fewer!), so they're also super simple to whip up and have on hand. Find the right recipe for you - and your cravings - from pumpkin pie to cookie dough to raspberry truffle flavor.
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