work out

We get it: You don’t always want to do crunches or planks or even use gym equipment to work your abs. Luckily, you don’t have to. If you’ve never thought about working your core while standing, you should. It may even be more effective because your core muscles aren’t just the ones you see in the mirror: They wrap all the way around your body—from your “six-pack” abs to your obliques (which hug the sides of your trunk) to the muscles that stabilize and support your spine.

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By now, you know how to track what you eat and effectively lose fat. There’s plenty of quality scientific information out there on the subject.

Most of you will find yourselves weighing out food and using measuring cups, a digital scale, and while this allows for consistent and predictable results, there’s always going to be a level of uncertainty when you dine out. You can’t accurately measure the portion sizes or be 100% certain of the ingredients that are being used.

For many, the solution you create is to just avoid going out to eat altogether. The fear of blowing your diet overpowers any desire to socialize with friends and family. 

That’s the safe choice, but it’s also…

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Newsflash: You don’t need to put yourself through a soul-crushing workout to see changes in your body. And this 15-minute, low-impact workout from Grokker proves just that.

 

These bodyweight-only moves can be done at the gym or on your living room floor. When you hit play, you’ll follow trainer Le Jon Guillory through a series of kickboxing-inspired moves, all performed on your knees, that will burn out your bum and build serious strength in your glutes. Plus, the trainer’s high-energy style and sense of humor will keep you motivated (and maybe even smiling) ’til the end.

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CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.

 

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If you’re expecting, then you probably already know pregnancy isn’t exactly like the glossy photos you see in magazines or the picture-perfect scenes on TV. Sure, it can be amazing and joyful. But there are also times you’re stuck in bed, feel sick to your stomach, or are just plain uncomfortable. During those moments, the last thing on your mind is exercise.

But hear us out. Studies show moderate exercise during pregnancy can improve sleep; maintain your physical fitness; and reduce your risk of diabetes, excessive weight gain, depression, and an unplanned C-section. Regular exercise also helps prepare your body for labor and can even make it shorter.

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As the days shorten and winter draws closer, it’s hard to always find the motivation to work out—and it’s even harder when you have to make yourself wake up early to do it. It’s definitely possible, though. Here’s how to get over all those excuses you’re making and keep exercising through the colder months. Here is how you get a workout in every day.

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What are branched chain amino acids?

Amino acids are the building blocks of protein. Branched chain amino acids (BCAAs) are so called because of their structure, which includes a “side chain” of one carbon atom and three hydrogen atoms. There are three BCAAs: leucine, isoleucine, and valine. Of these, leucine is the most heavily researched, and appears to offer the biggest physiological benefit. (More on that below.)

For the science geeks, these hydrophobic (water-fearing) amino acids are referred to as “aliphatic” (from the Greek aleiphar, or oil), as their central carbon attaches to a branched non-cyclic, open carbon chain.

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I’m choosing to build their character traits around a love of fitness, fun and wellbeing. I think these traits work well with so many game paths that it’s a great choice for most parent character-builders.

Is it easy? No, but it’s vitally important to foster and ingrain these attributes early in order for maximum impact and longevity.

But how do we do it? Well, I’m glad you asked.

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“I have a confession to make that might get me into some trouble. Alas, in the name of female empowerment and in the interest of transparency, here it goes: I’m not particularly fond of my legs.

 

For as long as I can remember, my gams have had a nickname that reference their size. I’ve run the gamut from “Thunder Thighs” to “Quadzilla,” and while I do embrace my body as a whole and love it so completely—my legs wouldn’t be something I’d pick out as my favorite. And while most people tend to look at abs as a marker of physical progress, I admire other women’s legs.

When people ask me what I like most about my body, I usually say..”

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“I am who I am.” I’ve heard this line from patients countless times. “You can’t teach an old dog new tricks” is another version. Regardless of the form it takes, these statements are based on the same flawed belief that our ability, skill, and character are set in stone.

The fixation of this mindset begins early. Society labels us, and we label ourselves. A child is told he is a good or a bad listener. A high school student thinks of herself as good or bad at math. These labels become even more entrenched in adulthood.

We are especially good at knowing what we are not. It’s not unusual to hear someone say one of the following:

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We love costumes, candy, and pumpkin-carving as much as ever. But we also know there’s a whole other side to Halloween—a world of spiritual significance to tap into. So, leading up to October 31, we’re sharing content aimed to help you connect with your transcendent potential and more effectively create the life you want, from the inside out. In other words, to manifest magic.

Today, we’re sharing antioxidant-packed Halloween treats that will satisfy your sweet tooth and leave you feeling totally vibrant.

While you may have given up artificial flavor and sugar-laden store-bought candy, there’s no reason to be sitting around munching celery stalks at your Halloween festivities (unless you want to, in which case, you do you!).

We’ve rounded up the absolute best of the healthy Halloween candy recipes, so you can have your (antioxidant and protein-packed) Snickers bar and eat it, too. Be a good fairy and give it out to trick-or-treaters (everything on this list is kid-tested and approved!), or embrace your inner witch and keep it all for yourself.

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Although running and yoga may seem like activities that are on opposite ends of the spectrum, they really are complementary activities that work together beautifully. Running is an excellent way to exercise your whole body aerobically at a high level of intensity. The main benefit of running includes gaining muscular strength, better cardiovascular health, and losing weight. It can also be quite meditative.

However, running can be stressful on muscles, joints, and ligaments. It’s estimated that after every mile, your feet will hit the ground around 1,000 times. This means if you run about 20 miles every week, each foot will hit the ground approximately 20,000 times.

This repetitive impact may affect your hips and legs, which can lead to stiffness and sometimes even pain. For you to get rid of these stressful effects of running, practicing yoga before and after you run will help you to stay flexible, limber, and less prone to injury.

Additionally, if you are looking for a way to not get tired when running, these five yoga poses will definitely help and improve your running.

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