After a long, hot summer of lazing around in the sun, it’s time to get back into the gym or onto the road for some serious training. But sometimes the renewed enthusiasm for hardcore workouts can leave your body stiff, sore, and uncooperative. This lower-body mobility sequence combines static and dynamic moves that can be used as a warm-up on chilly autumn mornings when your body just won’t wake up or as your very own à la cart movement menu: Pick and choose pieces to treat your aches and pains as needed. For step-by-step instructions on each pose, scroll past the workout graphic! To read more click here!
Archives for December 2014
Ever asked for salad dressing on the side at a restaurant and been scoffed at by friends at the table? Teased by your family for willingly waking up early on vacation to fit in a run? Or maybe you’re the one who “ruins it for everyone” by saying no to another round of drinks? Yeah. We’ve been there. Sticking to healthy habits can be hard, so it definitely doesn’t help when your commitment is met with jabs from your own personal peanut gallery. And while we all have sassy comebacks up our sleeves, responding to negativity with negativity is not the smartest tactic. Not only will it get you and your naysayers nowhere, but it could end up causing more resentment, even damaging relationships. And it’ll definitely kill the vibe at brunch. It’s important to remember that most of these critiques are a result of people who are misinformed but well intentioned—or feeling insecure or disappointed about their own health-related decisions. First, pause to consider whether they could have a point. All healthy lifestyles need balance. But assuming your choices are sound, you should stick to your guns with grace. With the help of our trusty network of experts, we’re offering up some alternative, sensible, and much more productive ways to fend off that unwelcome flak in almost any situation. To read more click here!
Cardio ranks right up there with dinner at your in-laws’ and a trip to the dentist. Like there’s not a million other ways you’d rather spend your time! But you want to be fit and you want to be lean, so you do it. So why the heck aren’t you choosing cardio that delivers twice the bang for its buck? We’re talking about high-intensity interval training (commonly called HIIT). It gets you leaner and fitter faster without spending one single minute more in the gym. HIIT is about how you do your cardio. Rather than choosing an aerobic activity that you maintain at a steady pace for the duration of your workout—say 30 minutes—you alternate fast periods in which you work all-out with slower recovery intervals. This cycling of intensity gobbles up way more calories, both during the actual time you’re exercising and for 24 hours afterward. That’s important because the “afterburn”—called excess post-exercise oxygen consumption, or EPOC—is just as valuable in the overall equation of weight loss as the actual number of calories you burn during a given activity. Increasingly, studies have shown this type of workout trumps steady-state cardio in which you maintain a constant heart rate throughout the activity. But you can’t just jump right into this workout protocol, even if you’re already doing some cardio. Since HIIT is so intense, you risk injury if you’re not careful. You may also experience burnout or overtraining. If you are looking to include HIIT cardio training, be mindful of these five keys so you can maximize your results while reducing your risk of injury. To read more click here!
The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side! Take these nine easy-to-implement tips to heart, and progress will come in a hurry!
That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says. You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same. Frustrating, even though you’ve made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress. To read more click here!
Leaning out isn’t an easy process. It means eating smart, training efficiently, and remembering that every calorie burned counts. Gone are impromptu cheat days of shoveling greasy food into your mouth under the guise of a “dirty bulk.” Leaning out is all about learning how to dial in your macros the right way, but that doesn’t mean you have to feel deprived. Leaning out doesn’t mean cutting entire food groups, ditching all compound movements, or skipping the weights to spend long hours on the treadmill. It’s all about pushing your body to its full potential the right way. Summer might be coming to an end, but that doesn’t mean the season of lean is anywhere close to over. Check out these 40 top tips that will help guide you through a successful cut. To read more click here!