Health-Fitness Tips,Tricks And How To Tutorials Which Will Help To Live Life Healthy-Wealthy And Enjoyable Forever.
18 No-Sugar Breakfast Recipes to Avoid an Early Crash
from Greatist Health RSS Feed https://bit.ly/2Md9FSk
25 Low-FODMAP Recipes That Won’t Make You Feel Limited
from Greatist Health RSS Feed https://bit.ly/2TRyB6a
The Skin (and Bones) You’re In: Confidence-Boosting Tips for Psoriatic Arthritis
from Greatist Health RSS Feed https://bit.ly/301MjaH
Baking Is No Cakewalk — These 27 Tricks Will Help You Out
from Greatist Health RSS Feed https://bit.ly/3gDqdRm
My Migraine Kit: 8 Essentials I Always Keep on Hand
from Greatist Health RSS Feed https://bit.ly/36OtIA3
No Dairy? No Problem. These Are The Best Vegan Yogurts
from Greatist Health RSS Feed https://bit.ly/3chyMhv
Flutter Kick Exercises: Everything You Should Know
from Greatist Health RSS Feed https://bit.ly/3gCdK0z
Friday Faves
Hi friends! Happy Friday! How’s the week been? It’s been a pretty good one over here, minus a little sleep regression. (We’ve been in an awesome groove for so long but unfortunately hit a regression.)
This feels pretty real to me right now:
It should be a pretty low-key weekend. We’re looking forward to swimming at my dad’s, watching the movie Scoob and I’ll be getting everything out for Monday’s Home Workout Warrior! It’s not too late to join in. The cost jumps tomorrow and I’d love to have you in the workout party. 
Click here to sign up!
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Read, watch, listen:
We got back into watching The Marvelous Mrs. Maisel after taking a bit of a hiatus – we stopped halfway through season 2 and resumed it this week – and it’s been everything I needed. It’s witty, fun, and the costumes are insane. I’m excited to start Season 3 this week and see what happens!
Validation for my inability to be an early bird. 
One of the girls’ favorite places, Playformance, is hosting an online summer camp here with lots of class options if you want to check it out for the kiddos!
Fashion + beauty:
Did a little bit of stress shopping this week. (There are worse things, right?) Got more of these suits for the girls (gap is having awesome deals right now), a mom suit, and some casual dresses for the girls and myself. (LOVE this one.)
Overnight peel! The other day, even after not sleeping well at all, I woke up and was surprised that I didn’t quite look like a zombie… and then I remembered that I had used the peel before bed. It makes such a noticeable difference in my skin’s texture. If it’s your first time ordering Beautycounter, you get 20% off through the end of the month! (Just click here and sign up for their newsletter at the top and they’ll email you a code.) If you need personalized skincare suggestions, check out my skincare survey! I’d love to send some ideas along.
Good eats + fitness:
Coconut yogurt. I was having a hankering for coconut yogurt and hacked into a Thai coconut the other day. I posted a how-to on my IG stories, but here’s a great tutorial if you’ve never chopped one of these guys open. (My #1 tip is to place the non-hacking hand behind your back so you’re not tempted to grab the coconut as you’re chopping at it.)
For the yogurt, all you have to do is scrape the meat, add it to a blender with some coconut water, a pinch of salt and some vanilla, and blend. The texture is incredible; not gummy like many of the store-bought coconut versions can be. I just topped it with some hemp seeds and berries.
Siete chips. These are my new favorite chips!! Perfectly spicy, salty, tangy, everything you would wish for.
Replacing sitting with sleep or activity may improve your mood.
Don’t forget to check out this week’s barre workout.
Happy Friday, friends!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/3eATB9j
https://ift.tt/3gxLXy9
Ready to Leave Dry Land? 15 Tips to Have the Best Shower Sex
from Greatist Health RSS Feed https://bit.ly/3exmpzy
Migraines Feel Like an Eternity — But How Long Should They Really Last?
from Greatist Health RSS Feed https://bit.ly/2Xg2tvg
The Best Fruits and Vegetables to Eat This Winter
from Greatist Health RSS Feed https://bit.ly/3enx0gi
Why Are Collagen Peptides So Damn Popular and What Do They Even Do?
from Greatist Health RSS Feed https://bit.ly/2TPk1Mi
Cooking for Two: 32 Healthy-ish Meals for You and Your Boo
from Greatist Health RSS Feed https://bit.ly/2TPJaGW
PSA on PsA: What No One Gets About Psoriatic Arthritis
from Greatist Health RSS Feed https://bit.ly/2TOfNod
Unfrazzle Your Mind: 11 Nonalcoholic Tonics Designed for Relaxation
from Greatist Health RSS Feed https://bit.ly/2zye9jY
15 Ways Morning Sex Makes Your Whole Day Better
from Greatist Health RSS Feed https://bit.ly/2zEJgKA
No Hoisin on Hand? These 10 Substitutes Have Your Back
from Greatist Health RSS Feed https://bit.ly/2M6yKyv
Secret (Cleaning) Agent Man: The Ins and Outs of Cleaning with Vinegar
from Greatist Health RSS Feed https://bit.ly/2AkQ5Ba
9 Veggies Burgers So Good Even Your Non-Plant-Based Friends Will Want In
from Greatist Health RSS Feed https://bit.ly/2TNw9hb
9 Lower Back Stretches That’ll Have You Going “Ahhhhhh”
from Greatist Health RSS Feed https://bit.ly/2M9dCr6
***CLONE*** Why Are Collagen Peptides So Damn Popular and What Do They Even Do?
from Greatist Health RSS Feed https://bit.ly/2zvm41v
“Ugh, I’m So Fat!”: The Perfect Response Every Time You Hear This
from Greatist Health RSS Feed https://bit.ly/2ZK20Tr
Struggling With Your Sleep During The Pandemic? You’re Not Alone, And This Advice Can Help
Marathoner’s 20 Minute EMOM
Switch up your interval runs for this EMOM (every minute on the minute) workout led by pro marathon runner Stephen Scullion.
The post Marathoner’s 20 Minute EMOM appeared first on Under Armour.
from Under Armour https://undrarmr.co/2XQj9IT
https://undrarmr.co/3c9iYxh
7 Minute AMRAP
See how hard you can push yourself in 7 minutes during this quick AMRAP with Under Armour trainer Marquan Jones.
The post 7 Minute AMRAP appeared first on Under Armour.
from Under Armour https://undrarmr.co/36zaTAS
https://undrarmr.co/2XBUYO3
How to Work on Your Pecs (Without a Gym Membership)
from Greatist Health RSS Feed https://bit.ly/2XB6pWf
The Secret to Glowing Skin Could Be Hiding in Your Pantry
from Greatist Health RSS Feed https://bit.ly/2TIrdd6
The Ultimate Exfoliation Starter Guide: What It Means and How to Do It Right
from Greatist Health RSS Feed https://bit.ly/3gpVYxv
Yes, Walking Counts as a Workout — Here’s Why It’s Great for You
from Greatist Health RSS Feed https://bit.ly/3dbBFSf
So, How Long Does It Take for Probiotics to Work?
from Greatist Health RSS Feed https://bit.ly/3cclaEa
A 7-Day Menu of Grape-Themed Meals? Trust Us — It's Fab
from Greatist Health RSS Feed https://bit.ly/3ep2OBh
Is It a Food Baby or a Baby-Baby? How to Tell If It’s Weight Gain or Pregnancy
from Greatist Health RSS Feed https://bit.ly/2ZEPW65
Some Like It Raw: The Deets on the Raw Food Diet
from Greatist Health RSS Feed https://bit.ly/2XE71up
Can’t Stop, Won’t Stop! Here’s How Many Orgasms You Can Have
from Greatist Health RSS Feed https://bit.ly/3erYiSu
25-minute Barre Strength Workout with dumbbells (video)
This is a 25-minute barre workout you can do anywhere. All you need is a set of light dumbbells, 2-5 lbs. Check out more of my barre workouts here, barre bootcamp here, and how to combine barre with other workouts.
Hi friends! I hope you’re having a lovely morning. I’m so happy so many of you are excited about starting Home Workout Warrior on Monday! I can’t wait to join in with you. Check out the details here if ya missed it.
The Pilot has been gone since last weekend and is back this morning, so I’m looking forward to having him home. He’s been flying a lot, which is a good thing, and we’re officially wrapping up our first year of the airline life. I’d always envisioned throwing a giant party, but that ‘Rona had other plans, but I’m hoping we can get the family together for a backyard BBQ.
I filmed a new workout for you and this one is a classic barre workout with a little twist: we’re using dumbbells the entire time. This is a great way to add in an arm component while our legs are on fiiiiiiire and an easy way to add some extra resistance and challenge.
I was huffing and puffing during this workout and I hope you love it, too! It felt like a solid mix of endurance strength and cardio.
Pin it here for a rainy day:
And here’s the full follow-along video!
I’ve been working on posting videos more frequently, so please subscribe to YouTube channel if you’d like an update when I post something new.
Please let me know if you give this one a try. Also, I’d love to hear if you have any workout requests for the summer months!
Have a great day and thanks so much for stopping by the blog.
xoxo
Gina
More barre workouts:
Total body barre workout and video
10 barre workouts you can do at home
Barre Bootcamp 4-week workout plan + videos
The post 25-minute Barre Strength Workout with dumbbells (video) appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/2XA3xsx
https://ift.tt/2M51mrP
Why Boosting Your Immune System Makes You Feel Sicker (And 8 Other Facts That Will Protect Your Health)
“You have a supercharged immune system…and that is why you’re so sick.”
I’ll never forget the words from my immunologist. It was the same speculation I heard a week earlier from my oncologist, right after a relieving conversation where she shared that I didn’t have cancer. If I’m being open, this was the third time I’d heard about my overachieving immune system, as the words echoed what my rheumatologist had suspected, as well.
Now, before you think this is about some rare disease or a catchy headline, I’m sharing my story because it’s an important lesson for you and how you can protect your health. In the face of coronavirus concerns and immune system hype, I’ve watched helplessly as supplement manufacturers have blatantly lied about the realities of “boosting” your immunity.
For more than 20 years, I’ve suffered from inexplicably high fevers without any answers. My fevers would last for more than 60 days and run upwards of 104 degrees, forcing me into delirium, causing me to lose upwards of 30 pounds, and leaving me a shell of a human.
Of all the things I expected to find out — cancer, infectious disease, the plague (that’s what I called my mysterious illness — a “boosted immune system” was the last thing on my mind. But, this became my reality once I was diagnosed with an autoimmune disorder.
If you want to really understand what you can do to work with the natural functions of your body, it’s important to know that a “boosted” immune system is not what you think and not what you want. Instead, it’s time to rethink sickness and disease — and follow these science-backed recommendations to help you stay as healthy as possible.
How Your Immune System Really Works
It didn’t take the outbreak of coronavirus to make you worry about your immune system. The multivitamin industry is a multi-billion dollar business. From Vitamin C gummies to antioxidant drinks and zinc lozenges, there’s no shortage of options that promise to protect your immune response.
The only problem is, like most supplements, there’s a lot more smoke (read: marketing) than substance.
With a few exceptions, most vitamins and minerals won’t do anything for your immune system unless you are severely malnourished and deficient. And, we’re not talking about missing your daily fruits and vegetables. We’re talking about you living in a perpetual state of sickness.
The idea that you can pop a pill, drink a fizzy potion, chug kombucha, super-charge with billions and billions of probiotics, mainline IV cocktails, or do anything else to “boost” your immune system is…well…how can I put this clearly…
It’s bullshit.
This is not doom and gloom or a haters anthem. Just the opposite. There are a few impactful things you can do (without spending money) to protect your immune system. But, there just happen to be many (many) more potentially useless options that don’t.
A quick disclaimer: if you take multivitamins, Greens drinks, or other supplements for a variety of other reasons — or just to fill the gaps in your diet — there’s no need to stop if it works for you. This is just about what you can really do to help support your immune system.
Here are 8 truths that will change the way you think of your body, save you money, and — most importantly — make it easier to course-correct and take care of yourself both before and after you get sick.
Immune System 101
Your immune system might be the most impressive design of the human body. You have two different components that protect you from disease — the innate and the adaptive.
Your body has a first line of defense, like your skin and mucous membranes. Once a disease passes through, that’s when your innate immune response kicks in. These the proteins and cells that fight against any disease or infection by increasing inflammation (yes, inflammation can be a good thing — more on this later) to create a protective barrier aimed at preventing the spread of any infection that has penetrated your body.
The easiest way to think about this is imagining the behind-the-scenes magic your body works after you get a cut anywhere on your body and you need to heal with simultaneously preventing the creation or spread infection.
On the other hand, the adaptive immune response is what you probably think about as your immune system. This how your body responds when you get sick and your body quickly works to recognize the disease, create antibodies or immune cells, and defeat the infection, bacteria, or virus.
This function (and limitations) of your adaptive immune system is both what makes coronavirus so dangerous — and what makes your immune system so fascinating.
If your body has no way of recognizing a disease (this is what makes a virus novel), then you’re going to get sick. But, assuming your body can overcome the disease and create immune cells to overcome the infection, your newfound immunity (the cells) stays in your body forever.
It’s why many doctors believe that it might be impossible for you to suffer from the exact infection twice. Once it’s learned, you’re protected. That’s also why you shouldn’t worry about being inside weakening your immunity. It’s not how your body works.
It’s the same mechanism that allows vaccines to be effective. The disabled version of the bug is introduced into your body, you “learn it” and creates the methods to defeat it, and then you can use this newfound defensive mechanism to keep you safe.
Therein lies the most important part of your adaptive immune system. You have to adapt to the disease, and to do so you must come in contact with it.
But, you can’t improve your immune system’s database without fighting infections first.
An Immune “Boost” Is Not Good For You
Your immune system can’t be easily manipulated. Anyone that tells you they can “boost” one part of your immune system is lying. Not to mention, doing so could be a massive mistake.
Think about the story of my autoimmune disease. As my doctor’s made painfully clear, I have a “boosted” immune system. When I get sick, my body responds by triggering high fevers. This is a natural reaction.
Despite what you might think, a fever is a good thing. It’s your body’s way of fighting disease by heating up your internal system, making the illness uncomfortable and vulnerable so you can kill it off.
But, my reaction is broken. It’s a supercharged response that means my body heats up even hotter — and there’s no off-switch. So, I stay hot — long after the original bug has been killed, and my entire body suffers as a result. This, in a nutshell, is what happens with all autoimmune conditions (but not all result in symptoms like fevers).
Now, apply that same concept to your own body. When you think about boosting your immune system, you probably imagine being healthier, feeling stronger, and recovering faster.
But, when your immune system is actually boosted and working — much like my fevers — the “effectiveness” would result in you being miserable.
Think about when you’re sick. The aches and fevers and even the snot (yeah, I just wrote snot) are not the symptoms of sickness; they are all a byproduct of your innate immune system at work.
The same goes for allergies. The itchy eyes and burning throat are your immune system reacting, learning, and fighting.
So, if you truly boost your immune system, you would intensify those uncomfortable symptoms.
Safe to say, unless your body is in fight-mode, you don’t want an overactive (AKA “boosted”) immune system because that’s what causes autoimmune disorders, a disease to which there is no cure.
Instead, you want a healthy, functioning immune system that knows when to fight infection when it’s needed, can relax when it’s not, and is able to maintain a strong barrier against disease. To make this your reality, stop looking for boosts and start focusing on the things take make it harder for your body to function normally.
Stress Is The Original Immune System Killer
If you really want to help your immune system, start by looking at your stress levels. Whether you feel it or not, stress disarms your immune system and prevents it from working at its normal levels.
As far back as the 1980s, breakthroughs in the stress-immune system relationship occurred in research that focused on students and how their immune systems were suppressed leading up to exams. The research found that your T-cells (the fighters that protect you against everything from viruses to life-threatening diseases like cancer) decrease in the face of stress.
There was also fascinating research at Carnegie Mellon, which found that people who had less stress in their lives were better able to fight off the common cold when exposed to the virus. Similar responses immunosuppression was mimicked in other stressful situations, including studies that show people in difficult relationships heal slower if they suffer cuts or other wounds.
So what’s happening? A great immune system is one that isn’t being dragged down by life (as opposed to “boosted” by pills). Better health starts with seeing big-picture immune sabotage, and (thankfully) they are all easy concepts to understand
Your immune system has an army of cells that keep you happy (T and B cells are your main immune fighting cells). And those cells produce an immune response that produces cytokines (friendly protein cells that help your body) and antibodies that destroy foreign pathogens.
Unfortunately, stressors shut down your natural immune response, which means your fighter cells can’t function as they normally do to keep you healthy.
If you need to destress, 10-15 minutes of meditation is a great place to start. If you’re new to it, try. an app like Stop, Breathe & Think, Calm, or Headspace.
Not feeling your inner zen? Here are two additional options with science on their side.
Stress-relief option 1: Take 2 deep breaths when you feel your heart racing, or before you answer a call or have a meeting. According to the Program on Integrative Medicine at the University of North Carolina School of Medicine, the deep breath will make you sound more confident and reset your heart rate to reduce stress.
Stress-relief option 2: Grab coffee with your friends. Researchers at the University of Bristol in England discovered that when stressed-out men consumed caffeine by themselves, they remained nervous and jittery. But, when they caffeine-loaded as part of a group, their feelings of stress subsided.
Count The Hours You Sleep — Or Else
Sleep deprivation is the other part of the 1-2 combo that can knock out your immune system. If stress stresses out your immune system, then sleep deprivation exhausts your body into making mistakes that leave you vulnerable.
A lack of sleep can prevent your immune cells from making their way to your lymph nodes (where they help you fight disease) or confuse your body and make it harder for them to create the right antibodies to fight back against infection.
How bad can it be? One study showed that regularly sleeping only 6 hours per night makes you four times more likely to catch a cold compared to sleeping 7 hours per night. And the risk gets even worse if you sleep fewer than 5 hours per night.
If you need help improving your sleep, here are a few simple guidelines that can make it easier to fall (and stay) asleep.
- Go to bed around the same time every night
- Time your sleep in 1.5-hour increments. This is a full cycle, so it will help ensure you don’t wake up in REM sleep, which could leave you groggy and tired.
- Sleep in a colder room than your preferred “room temperature.” Some research suggests between 60-70 degrees.
- If possible, exercise earlier in the day.
- Don’t consume alcohol before you sleep. (Yes, we realize this might be tough sometimes.)
- Limit screen time about 1-hour before you sleep.
- Clear your mind. Either watch a comedy, do a puzzle, or journal right before you sleep. This will trigger a part of your brain that will help “calm” your thoughts so it’s easier for you to fall asleep.
Movement Might Be The Best Medicine
If you go back in time just 10 years ago, many people believed that exercise actually weakens your immune system. Turns out, nothing could be farther from the truth.
Whether you lift weights, run, cycle, or walk — any type of exercise, especially when combined with more sleep and less stress — is a key part of keeping your immune system functioning well.
Exercise works in many ways to make sure your immune defensive systems can act quickly and effectively, and it can even help offset stress or sleep difficulties. (This all assumes that you’re allowing for proper recovery.)
Recent research found that regular exercise:
- Helps the overall health of your immune system
- Decreases your risk of illness
- Helps mediate the correct inflammatory and anti-inflammatory responses
- Delays the onset of age-related immune decline
Even better, a review of studies found that movement truly is medicine. From the study conclusion:
Contemporary evidence from epidemiological studies shows that leading a physically active lifestyle reduces the incidence of communicable (e.g., bacterial and viral infections) and non-communicable diseases (e.g., cancer), implying that immune competency is enhanced by regular exercise bouts.
When you exercise, your body recognizes stress. Even though it’s good stress, it’s still a strain on your body, so you produce neutrophils and lymphocytes (the T-cell and natural killer cells we mentioned earlier), which flow throughout your body to keep you strong, fight off invaders, and help create antibodies when necessary.
In other words, exercise helps spark more activity in these cells for about 3-4 hours, which means your body is both more likely to find and disable potentially harmful germs and diseases.
As an added bonus, the cells perform “immune surveillance” and patrol your body searching for infection.
It’s likely the reason why people who exercise regularly (at least 5 times per week) miss nearly 50% fewer days from sickness than those who don’t.
What’s more, exercise has been shown to help decrease stress and improve sleep. In other words, exercise might be the first domino to keeping you healthy because it’s insurance for the other two vulnerabilities (stress and sleep) that weaken your normal immune system function.
Here are bodyweight workouts that can help you get in your movement in any situation or location.
Protein Protects (Much More Than Muscle)
We’ve mentioned how protein plays a role to help keep your body safe. You might think of protein as the key ingredient in muscle building (it is), but — when you look at the bigger picture — protein plays a vital role in every cell in your body. This includes your immune system and helping create the cells that help fight disease.
Proteins are a key component of the very antibodies developed by your immune systems designed to keep you safe. Eating protein ensures that your body has enough of the raw materials needed to allow your immune system to respond to bacteria and viruses in your body.
Proteins (cytokines, in particular) also help ensure that your immune system doesn’t go overboard and start working too hard. It’s all part of a system designed to give your body what it needs and prevent it from targeting your healthy cells.
High-quality complete protein options include:
- Dairy products, such as milk, cheese/cottage cheese, and yogurt
- Whey protein
- Eggs
- Seafood and fish
- Beef
- Chicken
- Bison
- Pork
- Pea Protein
- Soybeans
- Blended meals (beans and rice)
- Vegan protein powders with multiple protein sources
If You Supplement, Focus on Vitamin D
While no one supplement can even come close to providing the benefits of good sleep, less stress, and consistent exercise, there is one vitamin that appears to be more important than others.
More research is still needed, but a lot of emerging data — especially since the COVID-19 pandemic — has suggested that Vitamin D deficiency is closely linked to immune system vulnerabilities.
One study found that taking higher levels of vitamin D (in older individuals) led to a 40 percent decrease in respiratory infections over the course of a year.
This makes sense because Vitamin D is thought to play a vital role in both your innate and adaptive immune response (although scientists are still studying to learn how it all works). And Vitamin D plays an essential part in producing antimicrobial proteins that fight back against sickness, especially in the respiratory tract.
Plus, unlike many vitamins and minerals which can be produced by your body naturally or are rarely deficient, Vitamin D deficiency might impact more than 1 billion people worldwide.
To support your body naturally, try to get about 15-20 minutes of sun per day. If that’s not happening, look towards natural food sources such as:
- Fatty fish rich in Omega-3’s, such as salmon or mackerel (or you can use cod liver oil)
- Whole eggs
- Mushrooms
- Milk fortified with Vitamin D
Otherwise, you can use supplements that offer at least 2000-3000 IU of Vitamin D3. (Just be sure to ideally look for products or brands that are NSF Certified for Sport.)
You Booze, You Lose (That’s Your Immune System Speaking)
You won’t hear us telling you to completely avoid alcohol (life happens, and that includes rough days and celebrations). But, if you’re consistently drinking in essence, then your immune system is the one that’s suffering.
If you look at the research (there’s a lot of it), too much alcohol — and binge drinking moments — prevent the normal functioning of your immune system, and it leaves you more susceptible to everything from upper respiratory infections to slower recovery from cuts and muscle injuries.
And, to add insult to injury, it might also alter your gut microbiome in a way that weakens your immune system.
If you find yourself drinking every day — or drinking too much when you go out, take the old 1-2-3 method to establish more control.
- Step 1: Carve out non-drinking days. This is a commitment and a way to create guardrails and build habits. (If you know you drink every Friday night, don’t start by removing that day. Make it easy to succeed and build from there.)
- Step 2: Remove alcohol from your home. Just like a dieter who struggles with dessert, increasing the difficulty of accessibility makes it easier to drink less.
- Step 3: Track your drinks, so you can hold yourself accountable and be honest about how much you’re drinking and how much you need to cut back.
If you love technology, you can try out the Less Drinks app and see if that helps.
The Bottom Line: How to Protect Your Immune System
Remember, no matter how well your immune system functions, if you come in contact with a novel pathogen or virus, you still might get sick. In situations like battling COVID-19, your best line of defense is being smart about your social contact, avoiding touching your face, and washing your hands frequently.
And, while you can’t prevent yourself from getting sick or boost certain aspects of your immune system, you can be sure to do the little things that won’t weaken your immune system or leave you unnecessarily vulnerable.
If you need help creating a plan designed for your lifestyle, check out our online coaching program. Simply fill out an application, and you’ll be assigned 2 coaches who will assess your exact needs, create habits that are easy to master, and build a customized plan that will upgrade your fitness and nutrition.
The post Why Boosting Your Immune System Makes You Feel Sicker (And 8 Other Facts That Will Protect Your Health) appeared first on Born Fitness.
from Blog – Born Fitness https://ift.tt/2XDMUfU
Are There Masturbation Side Effects? Busting 11 Myths
from Greatist Health RSS Feed https://bit.ly/2ZHqRay
Location, Location: What’s Causing My Headache *There*?
from Greatist Health RSS Feed https://bit.ly/3ejOnyu
Baby Got Back: At-Home Back Workouts If You Have 10 Minutes, 20 Minutes, or No Minutes
from Greatist Health RSS Feed https://bit.ly/2X2fJmP
How to Pop a Blister Safely (Without Making a Juicy Mess)
from Greatist Health RSS Feed https://bit.ly/2XxvGkc
The Thirst Is Real! Why You Have Dehydrated Skin and How to Fix It
from Greatist Health RSS Feed https://bit.ly/2TFpDsN
Join us for Home Workout Warrior! (A full 4-week fitness and meal plan)
Hi friends! How’s the morning going? I’m writing with some exciting news: we’re starting a 4-week version of my most popular fitness plan, Home Workout Warrior. The fun officially starts Monday, June 1. Feel free to follow at your own pace – I know times are crazy right now – but I wanted to share some resources in one spot since many of us will be working out at home for a bit longer. I also wanted to create a little community so we can cheer each other on along the way!
Here’s what Home Workout Warrior is all about:
– This workout plan is the first 4 weeks of the Home Workout Warrior Fit Guide. I spent a LOT of time putting my Fit Guides together because I was very strategic with the exercises I chose, the order/flow of the exercises, and the progressions of the workouts. One of my biggest pet peeves about online programs and apps is that there is zero progression. You’re not switching up the training technique (between endurance, hypertrophy, and max strength), adding balance or advancing the movements, and it’s all just a recipe for plateau. You may see results for the first month, but after that, it’s likely that you’ll hit a plateau and have to switch to the next thing. I created these workouts to be as results-driven, functional, and fun as possible!
– The Home Workout Warrior plan workouts are dumbbells-only, so you don’t need a ton of fancy equipment to get in an awesome workout!
– Think of this as an appetizer to the full 12-week plan (still available here!) so you can see what it’s all about. All of the workouts are around 30 minutes, so you can sneak them in during a break or even while the kiddos are playing around you.
A full 4-week fitness plan and calendar with video demos for all of the exercises. I’ll also include low impact and postpartum modifications. (As always, talk with a doctor before making any fitness changes.)
4 weeks of meal ideas, recipes, and grocery lists!
Cardio guidelines
Access to my virtual workout Facebook group (an awesome community of ladies cheering each other on!)
Bonus if you sign up before Saturday:
20-minute HIIT workout video you can download to keep or stream any time
I wanted this 4-week version to be as feasible as possible for everyone to join in, so if you sign up before this Saturday, you’ll get all of the above for $19. (Price will jump back up on Saturday evening.)
Don’t miss it!
If you have any questions, please leave them in the comments section or email me gina@fitnessista.com
After you sign up, leave a comment and let us know you’re in!
xo
Gina
The post Join us for Home Workout Warrior! (A full 4-week fitness and meal plan) appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/2TEhcO2
https://ift.tt/3d53ifR
Lindsey Vonn’s Balance + Core Workout
Try this balance and core workout from gold medalist Lindsey Vonn.
The post Lindsey Vonn’s Balance + Core Workout appeared first on Under Armour.
from Under Armour https://undrarmr.co/3d0VlZ6
https://undrarmr.co/2TCBFTG
Best Classes from the Peloton App
Sharing the best Peloton app classes, especially since I’ve been using the app for just under three years! There’s a lot of variety in the platform and it can be confusing to sift through all of the options. Here are my very faves!
Hi friends! How’s the morning going? I hope you’re enjoying the long weekend even though let’s be real, every day feels pretty much the same right now. We’ll probably grill some black bean burgers and head out for a swim.
For this post, I’m sharing some of my favorite classes from the Peloton app! They have so may great classes and I feel like I’m constantly discovering new workouts and instructors that I love. Here are some of my top picks that you can use to get started, especially if you’re trying out their trial membership. Check out my tips here on how to create a workout plan following Peloton workouts and my favorite instructors!
Best Peloton App Classes
The app is divided into categories: strength, yoga, cardio, meditation, running, outdoor (audio), cycling, stretching, bootcamp, and walking.
From here, you can pick your class depending on your goals and mood:
Strength, yoga or bootcamp if you’re looking for strength work
Yoga, stretching, or meditation if you want to zen out
Cycling, running, walking, cardio, or bootcamp if you’re looking for cardio benefits
For the class you choose, you can filter the workout depending on the instructor, how long you want to work out, type of class, etc.
Here are my top choices for each workout mode:
Strength: I like the 20 or 30-minute classes the most, and you can choose whether you want an upper body, lower body, core, total body, or bodyweight workout. To be totally honest, I’m not crazy about the Peloton strength workouts. I often feel underwhelmed and that’s from someone who loves Peloton! I’ve only found one strength instructor that I genuinely enjoy: Jess Sims. I highly recommend her workouts!
Yoga: For these classes, I prefer the 30-minute flows. Aditi is a great instructor and I also like Denis. Their yoga offerings have dramatically improved over the past year and keep getting better and better.
Cardio: I haven’t tried many of these classes, mostly because I usually use the bike for cardio when I’m on the Peloton app. The 20-minute HIIT cardio looks like a solid choice, and Jess Sims leads some of these, so you know her classes will be good. I’ve tried the dance cardio but couldn’t get into it.
Running: For the running classes, I prefer the themed runs (like an 80s run) or HIIT runs. Olivia is my favorite running instructor. She makes it fun and challenging and somehow is never out of breath? If I had to teach a running class WHILE RUNNING, I would be huffing and puffing all over the place.
Cycling: This is the #1 reason why I have and love the Peloton app. I started my Peloton journey using the app propped up on a spin bike and finally bought a bike a couple of years ago. My favorite rides: Live DJ rides (my #1!), themed rides (like Latin Ride or Greatest Showman ride), Sundays with Love with Ally, and Club Bangers with Alex.
Stretching: I feel like the stretching classes are a bit underwhelming, too, but will often do them when I need someone to force me to stretch. They’re pretty basic and they don’t often go into the “why” behind stretching certain muscle groups.
Peloton Classes Review
With all of the Peloton classes I’ve taken – 234 and climbing – there are only a handful of ones that I didn’t love. I skipped out on some of the bootcamp/strength workouts (they just felt blah to me) and wasn’t crazy about dance cardio. I feel like sometimes they offer too many things instead of focusing on the modes that they do extremely well, like cycling and running. (I understand why more = better, but also think it’s worthwhile to focus on your strengths, ya know?)
If you’re going to take a class for the first time and you don’t have a spin bike, I recommend starting off with the running or walking workouts. Try out some of Jess Sim’s strength classes and cap it off with a nice yoga stretch from Denis.
So Peloton friends: what are your top classes on the app? Sundays with Love and Live DJ cycling are my very faves.
xoxo
Gina
More:
Peloton bike review (and is it worth the money?)
How to PR on your Peloton bike
How to create a workout plan using Peloton
Heads up: this post isn’t sponsored in any way and I’m not affiliated with Peloton. I just really like them.
The post Best Classes from the Peloton App appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/3bZYhDO
https://ift.tt/2xfQNe2
9 Reasons Kombucha Is Really Freakin’ Good for You
from Greatist Health RSS Feed https://bit.ly/2zXWMZJ
30 Ways to Show Dark Under-Eye Circles the Light
from Greatist Health RSS Feed https://bit.ly/2LSGq7a
Crash Course: A Guide to Ordering (and Eating) Sushi Like a Pro
from Greatist Health RSS Feed https://bit.ly/2WUxynV
39 Spaghetti Squash Recipes (Beyond Low Carb Pasta)
from Greatist Health RSS Feed https://bit.ly/3bW8Vvx
Book Your Weekend: These 12 Travel Memoirs Will Take You Away
from Greatist Health RSS Feed https://bit.ly/3cU3C0I
11 Nifty Veggies and Herbs You Can Regrow with Absolutely No Soil
from Greatist Health RSS Feed https://bit.ly/2XkA8Tg
9 Reasons Tea Tree Oil Should Be Your Skin’s New BFF
from Greatist Health RSS Feed https://bit.ly/3eed5Ar
Friday Faves
Hi friends! Happy Friday. I hope that you’re having a lovely morning. My joyous full-body rash is starting to disappear but is now itching like crazy. I’m really hoping this thing is gone soon! Thank you to those of you who let me know that you had Pityriasis Rosea in the past and it does indeed go away. It’s been an interesting addition to my life to say the least lol.
We’ve been hanging out here at the house, went swimming at my dad’s (it was perfection) and I also took the girls to jump at Defy for the first time in months. We had almost the entire place to ourselves (just one other kid P’s age) and they jumped their little hearts out. It was nice to do an activity that felt “normal” amidst everything that’s been going on.
I hope you have a relaxing and fun weekend ahead! We’ll be dragging the tent out and doing Liv’s school drive-by parade today. It definitely isn’t how I envisioned wrapping up the school year, but I’m so proud of her for cranking through all of the distance learning assignments and thankful to all of the hardworking teachers who put everything together.
It’s time for the weekly Friday Faves party! This is where I share some faves from the week and around the web. I love hearing about your faves, too, if you’d like to shout out something you’re loving in the comments section below.
Read, watch, listen:
A little validation for those who are feeling overwhelmed.
Picked up this book again. I haven’t been reading as much lately – my brain is mush by the end of the day – but since I know I’ll have to return this one to the library eventually, I decided to finish it. It’s beautifully-written and I’m starting to see all of the different characters become intertwined. Isabel Allende is one of my favorite authors and I know that this will be another great one.
Hamilton is going to be on Disney+ in July. Blessed.
Center Stage is going to be a TV SHOW.
Outdoor activities to do with the kiddos.
Fashion + beauty:
New Skin Twin!
This is our new clean foundation. It has natural-looking coverage with powerful skin-care benefits – skincare and makeup in one. It blurs imperfections and evens the complexion for a finish that looks like skin—just better. Skin Plumping Science: A high level of hyaluronic acid helps plump the skin instantly and reduce the look of fine lines and wrinkles over time.
We have18 buildable shades that offer light-to-medium coverage, you can find a match made in makeup. Skin Twin is replacing Tint Skin, but many of the Tint Skin colors are in this line so it should be easy to figure out how to make the swap. You can use this handy page or email me if you need help finding your shade!
If it’s your first time ordering from Beautycounter, you get 20% off and can also get some free gifts this weekend!
20% off: sign up for their email list (the top of the page here) and you’ll receive a code for 20% off
Free gift with purchase:
When you spend $125+ USD / $150+ CAD, you will receive your choice of one of the following:
Countermatch Adaptive Body Moisturizer ($39 USD / $51 CAD value) – Very hydrating, no fragrance, and no stickiness. This is the lotion I have by all of the upstairs sinks!
Countersun After Sun Cooling Gel ($32 USD / $42 CAD value) – Smells amazing, like a tropical vacation
Countermatch Eye Rescue Cream ($39 USD / $51 CAD value) – Great for reducing shadows. It adapts to the moisture levels you need. Eye creams that are too oily don’t work for me, and this one is perfect.
Please note, each GWP is available while promotional supplies last. Once a GWP is no longer available, you will be able to choose amongst the remaining gifts.
Bonus free band of Beauty gift! Join Band of Beauty for $29 and you’ll receive our free brightening facial mist with any purchase over $50. You also get 10% back in product credit and free shipping on overs over $100.
So much good stuff! If you need ideas or suggestions, let me know!
My top faves that are currently in stock:
Countertime regimen – the Supreme Cream is a dream come true
Overnight peel– it’s a no peel peel that leaves skin tighter and brighter
Color intense lipstick – lasts all day and so many awesome colors. Brunch is my favorite pinky nude
The sunscreen – reel safe and mineral based
Lots of sales this weekend:
gap is 50% off. Just ordered the girls some more swimsuits aka their summer uniform.
Summer essentials sale at athleta.
Everlane is having a “choose what you pay” sale. I have this dress and love it.
(Throwback pic to when we could go fancy places.)
Fitness + good eats:
Tips for making a better salad.
Still loving Jen’s sourdough recipe. (Kyle gave me an awesome tip. The outer crust wasn’t as crunchy as when I would make it in Valdosta. He said it needed humidity, so I added a muffin tin of water to the bottom of the oven. Problem solved!)
BODYPUMP in the garage. I’ve been feeling a little blah about lifting weights and BODYPUMP always makes it fun. You can still use my link here for 30 days of Les Mills On Demand.
Intuitive eating while working from home.
Let me know if you give this yoga flow a try! Thank you so much to those of you who have tried it already and sent your feedback along!
Exercise improves memory and boosts blood flow to the brain.
We’ll be starting a 4-week version of Home Workout Warrior on June 1. If you’d like to get the email when it’s available (and save an extra 20% off) click here.
Happy Friday, friends. Thank you so much for stopping by the blog today!
xo
Gina
The post Friday Faves appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/3gcXfHQ
https://ift.tt/2WWg6zz
Running For Weight Loss: An Expert Explains All
What to Do When You're Feeling Empty All the Time
from Greatist Health RSS Feed https://bit.ly/3e025GG
15 CrossFit Workouts You Can Do at Home — Gym Not Required
from Greatist Health RSS Feed https://bit.ly/36iY0Lb
Period or Pregnancy? Implantation Bleeding Makes It Hard to Tell
from Greatist Health RSS Feed https://bit.ly/3gdPdOS
Runner’s Mobility Routine
Join pro runner Will Leer for a mobility routine before your next run to help improve your range of motion.
The post Runner’s Mobility Routine appeared first on Under Armour.
from Under Armour https://undrarmr.co/3bSvuRN
https://undrarmr.co/2LPBFLO
15 Exercises For The Ultimate At-Home Shoulder Workout
from Greatist Health RSS Feed https://bit.ly/3bYetpm
Teeth Whitening: How to Make Your Pearly Whites Shine Bright Like a Diamond
from Greatist Health RSS Feed https://bit.ly/2ZqGJOM
No, You Can't Actually "Boost" Your Immune System — Here's What You Can Do
from Greatist Health RSS Feed https://bit.ly/2Xg8UwV
A Beginner’s Guide to the Keto Diet for High Fat, Low Carb Newbies
from Greatist Health RSS Feed https://bit.ly/2yhERMS
Books to Get Comfy with — Our Editors Share Their Faves
from Greatist Health RSS Feed https://bit.ly/2AMMDPU
We'd Been Living a Lie — Self-Isolation Made It Impossible to Ignore
from Greatist Health RSS Feed https://bit.ly/3e7Ad3x
Anxious? Try a Magnesium Supplement for Your Anxiety
from Greatist Health RSS Feed https://bit.ly/3bQphWc
Bottoms Up: What’s the Best Juice to Drink When You’re Sick?
from Greatist Health RSS Feed https://bit.ly/3e5kUs4
No-bake almond butter chocolate oat bars
Sharing this quick and healthy no-bake snack recipe: almond butter chocolate oat bars! They take less than 10 minutes to put together and make an awesome gluten-free snack.
Holler to all of the moms out there cooking 18 meals per day and cleaning up each time. In the morning, I like to drink my collagen coffee and wake up for a bit while I make the girls’ breakfast. I finish cooking everything, make a little something for myself a bit later, clean up the damage, and then it’s, “Hey mom…” cook, clean, repeat the rest of the day. I feel like the kiddos grow so much over the summer and are constantly snacking and hungry! (All the fresh air and swimming will do it to ya.) I’m trying to keep the fridge and pantry as stocked as possible and also have healthy options that they can grab themselves.
Different types of fruit, “baby cheese” (the little Babybel cheeses), energy balls, veggies with dip, bagels with cream cheese, yogurts, trail mix, cereal, and jerky have been some of their staples. And bars. SO MANY BARS. I’ll buy three boxes and within a couple of days – gone. I decided to try making bars just to have as backup and to switch up the usual rotation.
I had some little helpers in the kitchen and they can attest to the fact that these bars are amazing. They’re not too sweet, slightly chewy, very chocolatey, and give a great dose of whole grains, fiber, and healthy fats. 
No-bake almond butter chocolate oat bars
Here’s the quick and easy recipe if you’d like to give them a try!
Are your kiddos snacking machines right now, too? What are some of your go-to snack options? I’m always looking to switch things up!
PrintNo-bake almond butter chocolate oat bars
Sharing this quick and healthy no-bake snack recipe: almond butter chocolate oat bars! They take less than 10 minutes to put together and make an awesome gluten-free snack.
Ingredients
3 tablespoons of butter (or vegan substitute)
2–4 tablespoons of coconut sugar (you can also use brown sugar. Add more if you like your bars on the sweeter side)
1/2 cup almond milk
1 1/2 cup gluten-free oats
1 teaspoon cinnamon
Pinch of sea salt
1/2 teaspoon vanilla
2 tablespoons chia seeds
3 oz creamy, unsalted almond butter
2 oz chocolate chips
Instructions
- In a large pot, heat the butter on medium until melted. Stir in the coconut sugar, almond milk, chia seeds, and oats, and cook until slightly softened, 3-5 minutes.
- Remove from heat and add the cinnamon, salt and vanilla.
- In a small bowl, heat the almond butter and chocolate chips for 30-45 seconds and stir to combine. The chocolate chips should be melted and the mixture should be smooth.
- Place parchment paper on the bottom of an 8×8 baking dish. Add 1/2 the oat mixture and press down. Drizzle 3/4 of the almond butter chocolate mixture on top and use a spatula to cover. Press the remaining oat mixture on top and drizzle with the remaining almond butter chocolate mixture.
- Set in the fridge to harden, about 1-2 hours. Store covered in the fridge!
Notes
These little guys can be a bit crumbly! Make sure to store them in the fridge to keep their bar shape.
Feel free to use peanut butter or your favorite nut butter instead of almond!
Add in dried fruit or any other mix-ins you would like.
Have a great day and I’ll see ya in the morning with my fave classes from the Peloton app.
xo
Gina
The post No-bake almond butter chocolate oat bars appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/2zRtN9J
https://ift.tt/36go5u8
More Planks, Please: Why Static Holds Are a Must-Try Fitness Fix
from Greatist Health RSS Feed https://bit.ly/3dZWTCD
How to Calm Down When You’re Feeling Extra Anxious
from Greatist Health RSS Feed https://bit.ly/3fY998q
Can Hempseed Oil Help My Psoriasis?
Hemp seed oil isn’t a proven psoriasis treatment. But it does contain properties that research suggests could be helpful for easing psoriasis symptoms.
from Greatist Health RSS Feed https://bit.ly/2ZgbyFL
from Greatist Health RSS Feed https://bit.ly/2ZgbyFL
Chronic Migraine Relief Meds: Your Options
Migraines should be taken seriously. With prescription intervention like CGRP inhibitors and antidepressants, you can avoid future attacks and be able to manage your headache pain when it does start.
from Greatist Health RSS Feed https://bit.ly/2LK6j9o
from Greatist Health RSS Feed https://bit.ly/2LK6j9o
Need an Ethical Guide to Shopping for Nonessentials? We Got You
Retail therapy has sure gotten complicated, but we're here to help. Here's how to shop for nonessentials during a pandemic.
from Greatist Health RSS Feed https://bit.ly/3bFpTy0
from Greatist Health RSS Feed https://bit.ly/3bFpTy0
Why Asher Freeman Believes Joyful Movement Will Free Us
Reconnecting with your body might be the difference between recognizing intentional movement and movement.
from Greatist Health RSS Feed https://bit.ly/2TiAubW
from Greatist Health RSS Feed https://bit.ly/2TiAubW
Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways
Strengthen your legs at home using weighted objects, your body weight, or a resistance band.
from Greatist Health RSS Feed https://bit.ly/2X5NzX2
from Greatist Health RSS Feed https://bit.ly/2X5NzX2
How Gut Health Is Linked To Your Mental Health
At-home 30-minute Power Yoga Workout
Hi friends! How’s the day going so far? I hope you’re having a good morning. We’re just taking it easy today and looking forward to catching a swim this afternoon.
Let’s practice yoga together, eh?
Over the past 9+ weeks, yoga has been even more crucial to me than ever. (And MAN I miss hot yoga studio classes.) It’s helped to stretch out my tight hip flexors from all of the walking we’ve been doing, and given me a chance to just zone out and focus on the present moment. This has been helpful when my mind has been going 1,000 miles a minute lately.
I’ve been sharing video workouts on the blog since 2009, and got my 200-hour yoga certification while I was pregnant with P, but this is the first time I’m posting a yoga video! I delayed getting my yoga certification because I wasn’t sure if I’d want to teach. Yoga has always been a sacred thing that’s just for me, and I worried that if I was analyzing classes to listen for form cues and music flow, that it would take away the magic. It absolutely didn’t. Yoga teacher training did so much for me personally and it changed my practice and my life. (You can check out more about my experience here!)
Even so, I’ve always been a little self-conscious about teaching yoga. I just want to do it right, ya know? I put a lot of pressure on myself and also have the imposter syndrome that I haven’t been teaching yoga very long (I could teach barre, dance cardio, BODYPUMP, spin, strength/HIIT, and bootcamp-style classes ALL DAY) and I’m not the most flexible bird. Like I can’t do any crazy handstands or insane splits. My hamstrings are tight and my heels don’t touch the floor in downward dog. But I LOVE YOGA and decided that I shouldn’t let my insecurities keep me from sharing it with those I love. <— aka you guys!
So here’s my first attempt at recording a yoga flow! I like my classes to be a little faster-paced (so it feels like a workout), with lots of room for modifications, progressions, and juicy stretches.
At-home 30-minute Power Yoga Workout
Please give it a whirl and let me know what you think!! I’m working on revamping my YouTube channel and posting more workouts there if you’d like to subscribe, too. (This video was blocked because I have background music playing, so please pin it or save it if you’d like to do this one in the future.)
Have a lovely morning and I’ll see ya soon!
xo
Gina
The post At-home 30-minute Power Yoga Workout appeared first on The Fitnessista.
from The Fitnessista https://ift.tt/36e23Iy
https://ift.tt/2Xbpr5h
Subscribe to:
Posts (Atom)
Popular Posts
-
from Greatist Health RSS Feed https://bit.ly/2X5PSdl
-
Photo Edit by Wenzdai Figueroa Look around your local CrossFit affiliate or your fav athletes’ social feeds (hey, Rich Froning!) and you’...
-
What is anal bleaching ? It’s a popular cosmetic treatment that lightens your skin around your anus. That might seem a bit weird if you’re n...
