Ever wonder how every yoga instructor you meet has more energy than Jess on New Girl, even at a 7 a.m. class? Yeah, coffee (or green tea) may play a role, but caffeine isn’t the only explanation. The secret is, well, yoga. We were skeptical when certified yoga instructor Brett Larkin told us too. But she says her 15-minute, a.m. routine centers the mind, balances the body, and jolts you awake with more lasting energy than an any coffee drink can provide. Even on those mornings when you can barely drag yourself out of bed (we’ve been there), come to your mat—or simply your living room rug—for this sequence that anyone can do (no experience or toe-touching flexibility required!). Not only do these feel-good poses perk you up, but they’ll also open your hips, stretch your shoulders, and lengthen your spine. The result: You’ll walk away feeling centered, focused, and ready to own the day. To read more click here!
Michelle Spindler
How Many Times Do You Need To Lift a Week To See Results?
We know it can be tough to go to the gym when there’s a full queue on Netflix, Ben & Jerry’s in the freezer, or really, anything better to do with your time. Or maybe you’re a runner whose workout schedule involves running, running, and more running. Then when you do hit the weights, your arms, back, and legs are so sore that you vow never to work out again (trust us, we’ve been there). To read more click here!
25 Must Try Medicine Ball Exercises
Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds!), these weighted spheres can help improve muscular power and sports performance . The balls can be thrown and caught (don’t try that with a dumbbell!) making for explosive medicine ball movements that can improve overall athletic ability . Plus, they’re super old school. Hippocrates used sand-filled animal skin pouches to help patients recover from injuries almost 2,000 years ago (clearly he was on to something). When choosing a weight, pick a ball that’s heavy enough to slow the motion (slower than if you weren’t using any weight at all), but not so heavy that control, accuracy, or range of motion take a hit (or the poor guy next to you). For each move, aim for 10 to 15 reps—or as many as you can do with good form. And don’t miss the full-body workout below that puts some of these moves together. Ready? Let’s go balls to the walls! To read more click here!
The 10 Commandments for Optimal Health & Fat Loss
Maintaining a state of optimal health is essential if you want to build a better body. If the natural balance of health within the body is thrown off, your fat loss efforts will suffer. Nutrition for fat loss, fitness, and health all go hand in hand. It’s impossible to look great when you feel awful if that makes any sense. But if you want to feel great you must keep your body healthy. In order to remain healthy you need to eat whole foods that are left in their natural unaltered state because they are pure, whole, and rich in nutrients. These nutrients will keep your body functioning at its peak, as well as keep you healthy and lean. Good health is not a gift from above, but rather your chance to show your appreciation of life by doing everything in your power to sustain a high level of well being. Good health is earned and it is always worth working hard for. There is nothing in life that is more valuable than good health, and there is no reason to go through life suffering with preventable disease and being overweight. There is also no shortcut or cheap substitute for achieving good health, so if you have been neglecting your nutrition I have laid out a few simple guidelines/rules to follow that will help you create a new sense of well-being, boost your energy levels, and get your health back on track. To read more click here!
10 Compound Exercises For Greater Pump In Less Time
Between commuting to work, picking up the kids, fixing dinner and finding time for yourself, workouts are hard to squeeze in. Who has the spare time to drive to the gym and work out? You need an intense, efficient training routine to maximize calorie burn in a minimal amount of time, which is why compound movements are your best bet. Compound movements work multiple muscle groups at the same time. As an added benefit, compound movements increase your heart rate and metabolic rate so that you’re getting a cardiovascular workout in addition to building muscle. To efficiently train at the highest level, follow these 10 compound movements for a total-body routine in minimal time. To read more click here!
Lose Weight With These 13 Delicious Breakfasts
Don’t give up great taste to shrink your waist! You can eat deliciously and lose weight. In fact, by enjoying your food, you may be more likely to stick to a healthful plan. To start, choose foods that provide satisfaction while kicking up your metabolism. You’ll definitely want to do so first thing in the morning — every morning. Eating breakfast helps rev up your metabolism for the day. If it contains both protein and fiber, it’ll help you feel full and curb hunger until lunchtime. Specifically, include these foods in your weight-loss efforts: eggs, mushrooms, herbs, potatoes, lettuce, hot peppers, beans, edamame, cottage cheese, yogurt, whole grains, vinegar, mangoes, apples, avocados and tea. Research backs up their weight-friendliness! Simply enjoy the following body-conscious breakfast recipes that incorporate these foods into 13 tasty dishes. To read more click here!
Workout of The Day to Get You Ready For the Weekend!
This series of GWODs was designed exclusively for Greatist byBodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go. Before you tackle this workout, try this quick and effective full-body warm-up. It’s just five simple moves but hits every major muscle group and gets your heart pumping. To read more click here!
13 Unexpected Benefits of Exercising
Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ bod, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits.Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall. To read more click here!
10 Beginner Fitness Mistakes You Will Never Make Again
I love the old saying, “If it were easy, everyone would do it.” It can be applied to countless instances in life, but it rings especially true when talking about smart exercise and proper nutrition. It’s a great day when someone decides to buck the statistics, reject the easy path, and throw themselves into the challenge of getting strong and healthy, but that’s just the beginning. Building the foundation of a fit life takes weeks—months, even—of hard work, and your enthusiasm can often work against you. Luckily, there’s nothing new under the fluorescent lights of the gym. Every mistake you could possibly make has been made a thousand times before, and you can learn from the past—if you’re willing. The following ten mistakes have dashed far too many beginners’ fitness dreams on the rocks. But not yours! This time, you’re going to recognize these mistakes for what they are and keep sailing right on by. To read more click here!
10 Best Chest Exercises For Building Muscle
There are dozens of exercises you can do on chest day. In fact, the Bodybuilding.com Exercise Database lists at least 84, but you probably don’t want to spend a Monday afternoon—or several Mondays—trying them all. You just want to know the best exercises for building a muscular chest, no questions asked. We’ve done the work for you, and found the top 10. Mind you, this list doesn’t correlate to the hardest chest exercises. It’s focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice. You can swap exercises in your current routine for these choices, build your own chest workout with a handful of them, or just try one when your standard chest workout gets stale. Without further ado, here are our top 10 chest-building exercises, ranked in no particular order. To read more click here!
Why Shin Splints Happen and How to Avoid Them
There are few things every runner agrees on. The best running shoe, the most accurateGPS watch, and whether KT tape really works are all up for debate in running communities. One thing all runners can all agree? Shin splints (pain along either or both of the shinbones) are the absolute worst—second only to a DNF next to our online race results. Studies suggest that up to 20 percent of runners experience shin splints, an overuse injury technically known as media tibial stress syndrome, or MTSS . They can range from a stress injury (the swelling of your shinbone) to a stress fracture (a crack in your bone), says Jordan Metzl, M.D., a sports medicine physician and author ofRunning Strong. Since the catch-all term applies to many different pain points, it’s often difficult to identify the actual root of the problem. “Some people feel pain in the muscle, others feel it right in the tibia (shinbone), while still others feel pain at the knee,” explains Mike Young, a certified strength and conditioning specialist, track and field coach, and founder of Athletic Lab. And that makes easing the pain a challenge. To read more click here!
6 Healthy and Fun Ways to Spend Mother’s Day
We asked our team for healthy recommendations on how to celebrate Mother’s Day. Here are some of their ideas: 1. Make a Healthy Brunch Forget waiting in line to get a table at an over-priced brunch spot. Brunch at home is surely a great way to enjoy some quality time together. This year, cook Mom her very own brunch full of delicious and healthy dishes. Fill her plate with vitamin-rich leafy greens such as spinach and/or sweet potatoes. To read more click here!