5 Hacks For A Healthier Week — Dec 27 2015 Photographed by Jens Ingvarsson.
Try any of these six remedies for aches and soreness the next time your workout puts you through the ringer. We're a big fan of number five (thanks, coffee).
Maybe you're feeling those post-exercise pains more than usual because you've missed a few trips to the gym. Self recommends switching to one of these workouts if you're just getting back into regular exercise.
Now that the solstice has passed, the days are going to get a bit longer (and lighter). But, if you're still struggling to wake up when it's not totally bright out, check out these energizing tricks to stay revved up all winter.
Regardless of daylight hours, the cold will probably stick around for many more months. Luckily, Prevention has your go-to guide to tea blends and their health benefits, for when you need yet another warm beverage.
Finally, these healthy recipes only take 10 — yes, 10 — minutes to make. That brings a whole new meaning to "fast food," right?
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Original article and pictures take s3.r29static.com site
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5 Easy Exercises for Killer Abs (Women) (Home Based)
Lately we are getting a lot of emails from women who are interested in abdominal (ab) exercises.
Workouts that are home based and easy to do.
We will be honest with you, achieving a lean midsection is not an easy task.
However, it is doable when combination of exercises are used.
Standard sit-ups are great, but not enough.
For a visible abdominal muscles that you see on fitness models, requires a group of ab workouts.
In this post we will take at 5 Easy Exercises for Killer Abs that are home based.
Important Ab Exercises
To achieve killer abs it’s important to tone all four muscle groups.
This could be achieved with a range of stabilization exercises that we are about to cover.
Training these core muscles will:
1. Stabilize your spine.
2. Improve your posture
3. Reduce or avoid back pain.
Stabilization abdominal exercises are something that not many people know about, however they are very important, since they target the core work more muscles, which in result burn more calories.
So here they are:
#5 – Side Plank
Workout Instructions:
1. First, lay on your left side. Then direct your elbow below your shoulder. Your forearm should be placed perpendicular to your body.
2. Place your feet one in front of the other.
3. Contract your abs and lift your hips off the floor until your body makes a diagonal line from your shoulder to your feet.
4. Try and hold this position for at least of 30 to 45 seconds.
5. Now simply repeat by switching the sides.
#4 – Reverse Crunch
Workout Instructions:
1. Get into a seated position with your knees bent. Knees should be bent at a 90-degree angle (feet flat).
2. Reach your both arms forward while palms facing each other.
3. Exhale one time while pulling your belly button toward your spine.
4. Get into the position on your tailbone into a C shape.
5. When you are done, you can inhale and return to the starting position. Repeat this ab exercise 15-20 reps.
#3 – Plank Crawl Out
Workout Instructions:
1. Start with a ‘standing tall with your feet’ position. Make sure your core is engaged.
2. Try to touch the floor while your hips are bended. When floors are reached, walk your hands out until you reach a push up position.
3. Go back to the starting position while inching your hands backwards and piking your hips up to the ceiling. When your feet are flat on the floor, bend at the hips again and lift yourself back up to the standing position.
#2 – Boat Pose
Workout Instructions:
1. Sit upright, bent your knees and put your feet flat on the floor.
2. Lift your legs while leaned back.
3. Form a V shape by extending your arms out straight, palms up.
4. Hold this position for 30-40 seconds. Then repeat again.
#1 – Alligator Drag
Workout Instructions:
For this exercise, you’ll need need something to put on the floor. This can be a towel, a plastic bag or Frisbee.
1. Start with your feet on the towel, bag, or Frisbee in a plank position.
2. Walk upwards dragging your lower body when using your hands. Crawl like this for 15 to 25 yards.
3. Keep your core tight as you move forward.
4. Rest for a 60-120 seconds, then in the same position *alligator* go back to where you have started.
5. Repeat this exercise 5-10 times.
Original article and pictures take www.fitnessssss.com site
Looking for chest stretches to relieve tight muscles from sitting down all day!? If you are a desk sitter, it’s likely you have tight chest muscles. Try out a few of these stretches and start feeling great in no time! Check out the workout and all the details in the latest installment of this month’s Inspired To Be Fit.
5 Chest Stretches If You Sit Down All Day
Hi Ya’ll! Happy Monday!
Welcome to another month of Inspired To Be Fit ! This month, Jill and I are focusing on UPPER BODY Workouts, exercises and the like. Last week, I shared one of the first burpee focused workouts in what feels like forever! Did anyone try it? I completely forgot to include the video last week, but it’s up now, so be sure to check it out!
Today, I’m sharing chest stretches for those of us that sit down for a majority of the day. That now includes me. I’ll give you a sneak peek into the past 2 weeks on Friday, but I will say, of anything, sitting down all day has been a big change!
[bctt tweet=”Sit down all day?! Try these chest stretches! #fitfluential @fitfluential” username=”burpees4bfast”]
If you sit down for a majority of the day, at a computer, you likely experience tight chest muscles. Even after my ergonomic assessment last week, my chest muscles are still in need of some stretching! We know that with most muscle imbalances, we want to stretch the tight/overactive muscles and strengthen the weak. For this workout, I’m going over 5 different chest stretches you can do on the reg. Next week, I’ll be sharing a sweet back workout, to strengthen our often weak back muscles!
EQUIPMENT
Interval Timer (I don’t go anywhere without my MiniMax)
Resistance Band
Mat
SETUP
Complete RX reps or time for each of the chest stretches below. Repeat 2 – 3 times.
THE MOVES
RESISTANCE BAND PULL OVER & DOWN: Stand upright with shoulders back and down, pelvis slightly tucked and resistance band in hand. Lift arms and move band from in front of you, to overhead and pull down, engaging the lats. Bring elbows down (think V) and band should touch the top of your back.
RESISTANCE BAND 180 PULL OVER: Stand upright with shoulders back and down, pelvis slightly tucked and resistance band in hand. Lift arms and move band from in front of you, all the way to behind your back. Squeeze shoulder blades together as you bring the band back up and over, to start position.
[bctt tweet=”Can’t wait to try out these Chest Stretches! #sweatpink @fitapproach” username=”burpees4bfast”]
Don’t forget to add your fitness related posts to the link-up below! While we know nutrition plays a huge role in fitness and overall healthy living, Jill and I would like ITBF to focus totally on the fitness aspect of healthy living. We’d like this to be a go-to resource for workouts and fitness information, motivation and support. If you have a delicious recipe to share (and we know many of you do), come back on Friday and link-up with Living a Life of Fitness Health & Happiness.
[bctt tweet=”Join the party! Add your fitness posts to Inspired To Be Fit Link-up! @jillconyers @fitapproach” username=”burpees4bfast”]
Did you have a good weekend?! Friday was a sunny day and I hit my 12,000 step goal for the first time in so long! The Hubs met me after work and we went out for sushi (it wasn’t our favorite) and got cookies on the way home. Sometimes you just need cookies. Saturday, I slept in a bit, went on a long walk, checked out a few blogs and went to get coffee with the Hubs. It was glorious and slow and relaxing. I hoped to find a few new outfits at Target, but alas, I left with 2 cardigans. Whoomp whoomp. I’m hoping Stitch Fix can give me some good options (affiliate!)!
Sunday, I helped with set up at church. Did a little more shopping for a pair of flats (why are they so hard to find!?) and got our groceries. No SHOES! I did however, find a pair of skinny jeans! The manner of women decided to come, so the majority of the afternoon was spent in bed either whining about how bad my cramps hurt or lying in the fetal position, taking nice, deep breathes…oh, such fun.
Anyway, another Monday is here! Looking forward to the week! Next week, we are talking back workouts, but keep in mind, you can leave your questions below and I’ll answer them in a future post!
So, tell me:
Do you sit at a desk all day?! Tight chest muscles. What did you do this weekend?!
XOXO, Jen
CONNECT:
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Original article and pictures take www.burpeesforbreakfast.com site
We hear over and over that it’s important to stretch after a workout but do you know why? Fitness expert Andrea Metcalf says that when we work out, our muscles contract and tighten, and stretching helps to restore them to their normal position and reduce stress put on our joints. Stretching also helps to increase blood flow and reduce post-workout swelling. Try these 5 stretches suggested by Andrea after your next sweat session.
Side Stretch with Foot Cross
Try this stretch to help stretch out your obliques and all along your side body. To begin, step one foot behind the other. Lean to the side with one arm extended overhead and the other sliding down your stationary leg.
https://www.flickr.com/photos/ggvic/624086826
Chest Stretch
This chest stretch is great after strength training, or after spending a day at your desk! For this stretch, hold your arms wide to a “T” position and place your palms on the doorway as your lean your chest forward until you feel a stretch.
Active Calf Stretch
Active stretches are great to help lengthen your muscles without putting too much stress on them, and can also be used to help prep your body for a workout. To perform the active calf stretch, walk on your tiptoes, taking 20 walking steps with your toes lifted.
Leg Swings
Legs swings help to loosen the glutes and hamstrings while opening up your hip. For this stretch, stand on one leg, swinging your raised leg back and forth and side to side, 5 times on each leg. Hold on to a wall for support as necessary, and work on building up to balancing.
Hip Lunge Stretch
Stand in split stance like a lunge, but keep your back knee slightly bent as you draw your belly button in and tuck your pelvis under, squeezing your glutes for a deeper stretch.
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If there is one thing that always gets forgotten as part of a good workout routine, it is definitely stretching! So many people underestimate the importance of stretching and how it can help to heal your muscles and improve flexibility. Think about it this way: when you are training, your muscles are constantly contracting and lengthening. Over time, the ongoing use as well as poor posture can cause these muscles and their surrounding tissue to become shorter and tighter.
I always stretch and foam roll after each workout, I have found this really helps improve my flexibility and aid in muscle recovery so I can put in 100% effort to all my workouts.
My top 5 stretches to perform post workout are:
1. Calves and Hamstrings
While seated on a yoga mat, extend both legs out in front of you.
Lift up and turn out your left leg so that your foot is resting against the inside of your right leg as shown.
Reach for your right foot with your right hand (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you.
Hold this position for 20-30 seconds.
Repeat on your left side.
2. Hip Flexors
Begin in a kneeling position on a yoga mat.
Release your right leg and take one large step forwards so that you are in a lunge position as shown. Ensure that your front knee is not further forward than your toe. If it is, then you will need to take a bigger step forward.
Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your back leg.
Hold this position for 20-30 seconds.
Repeat with your left leg forward.
3. Abs
Start by lying flat on your stomach on a yoga mat. Bring your arms in and place your hands flat on the floor on either side of your chest.
Slowly extend your arms to bring your chest off of the floor. Ensure that your keep your shoulders down.
Hold this position for 20-30 seconds.
4. Glutes
Plant both feet on the floor shoulder width apart.
Release your right leg and turn it out so that your ankle is resting just above your left knee.
Bend your left knee so that you are in single leg squat and gently push down on your right knee using your right elbow as shown.
Hold this position for 20-30 seconds. Tip: If you are struggling to balance, try to focus on a spot directly in front of you.
Repeat with your left leg.
5. Chest
Plant both feet on the floor shoulder width apart with arms by your sides.
Reposition your hands behind your body and interlock your fingers.
Gently pull your hands away from your body. This should cause your shoulders to retract (squeeze together) and open up your chest.
Hold this position for 20-30 seconds.
Remember to stretch after each workout!
Love, Kayla xx
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.
Original article and pictures take cdn.shopify.com site
So you just had the best sweat sesh at the gym…you killed your workout, gave your all, and you feel fabulous. Now what? You’re not done. Even though your actual workout is done, there are 4 things that you should be doing right after your workout if you want to see the best results possible!
1. Cool Down.
So many people think it’s okay to skip the cool down. I usually do a 3-5 minute walk for my cool down. Why do you need to cool down? Your body needs to take time to gradually get back to its normal heart rate. You can’t go from 90 to 0 in 2 seconds and expect your body to be okay to just go about the rest of the day. Don’t skip your cool down!
2. Foam Roll & Stretch.
Not only do we need to stretch pre-workout (dynamic stretching), but it’s also important to do some static (still) stretches post-workout. Really focus on stretching the muscles groups that you just worked out. This is also a good time to foam roll for a few minutes. I would foam roll first to loosen up the muscles, then stretch right after. This won’t take you more than 5 minutes and it will help prevent you from being extremely sore from your workouts. Take care of those muscles…you need them!
3. Hydrate.
You probably just sweat out a gallon of water (if you sweat as much as I do anyway, ha!) so you need to make sure that you replenish your body by drinking plenty of water after your workout.
4. Fuel aka Eat.
It is so important to eat after you workout. Your body needs protein within half an hour of working out to aid in repairing your muscles. When we work out, we are tearing our muscles. In order for them to repair themselves and grow they need fuel (protein). A lot of people (girls specifically) fear eating after they workout…they think that if they eat, their workout was for nothing. It’s actually the other way around…if you don’t eat after a workout, you’re doing it wrong. Your body needs fuel! Just make sure to eat a healthy meal and you definitely won’t be reversing the workout you just did.
These things won’t take too much time, and they are essential for a successful health & fitness journey! Make time for these 4 steps after you workout and you’ll be golden.
xo, Jess
Original article and pictures take static.blovcdn.com site
Is your back in pain? There's a good chance your back isn't really to blame. The root cause of everyday aches is often a simple case of inflexibility. Try the stretches on the next pages from David Reavy, founder of React Physical Therapy in Chicago, who has worked with elite athletes including NFL player Matt Forte and Swin Cash of the WNBA. Do them pre- or post-workout, or whenever you need loosening up. Start with a daily dose, then switch to one to three times a week to maintain your motion gains. Add in the suggested strength moves to help keep your body balanced and pain-free.
For pain in your knees
Blame this: Tight feet or ankles
You probably don't think about the muscles in your feet all that much, but truth be told, they are constantly working hard for you. Tightness in the feet or ankles can be felt everywhere—but especially in the knees, which take on much of the pounding from what's happening directly below them.
Feel-better move: Plantar fascia stretch
Kneel with your toes tucked, placing your weight on the balls of both feet. Slowly lower your upper body until you're sitting on your heels. Place your hands on the tops of your thighs and lean back. Hold for 20 to 60 seconds.
Strength supplement
To get your knees back in top form, you'll have to work your glutes and quads big time. Try basic body-weight squats, advises Reavy. This tried-and-true exercise will help fix any lower body imbalances you may have.
For pain in your lower back
Blame this: Tight hips
The hip flexors cross eight different joints, says Reavy: "When these muscles are tight, it shuts down the abs and glutes, and if those aren't working at their full strength, you'll feel it in the lower back."
Feel-better move: King cobra stretch
Lie facedown, palms under shoulders and slightly turned out. Slide left leg up toward hips and bend knee; right leg stays extended with toes turned in. Push up until arms are straight. Keeping hips on floor with elbows close to sides, turn head and upper body slightly to the left. Hold for 20 to 45 seconds; switch sides.
Strength supplement
To help reduce back pain, do exercises that strengthen your abdominals (such as planks) and hip flexors (think straight-leg raises).
For pain in your shoulders
Blame this: Tight back
That clicking sound may be coming from your shoulders, but they're not the only guilty party. "The shoulder is a ball-and-socket joint, with the ball of the humerus—upper arm—sitting inside a cavity in the scapula, or shoulder blade," says Reavy. "When your lower trapezius, or midback, muscles are weak, it can alter the mechanics of the ball and socket, causing pain." Tight lat muscles, also in the midback, can exacerbate the problem.
Feel-better move: Lat stretch
Kneel with arms extended forward on top of a stability ball, palms in and thumbs facing the ceiling. Sit back toward heels, pushing chest toward the floor; keep your back flat. Hold for 30 seconds. Move ball to the left, stretching your right lat muscle; hold for 30 seconds. Repeat on the other side, stretching your left lat muscle.
Strength supplement
Y-presses will strengthen the lower trapezius, helping keep your back and shoulders in balance and your shoulder joint in position, says Reavy.
For pain in your neck
Blame this: Tight chest
Even if you don't have a desk job, you likely still spend lots of time sitting in front of a computer, riding in a car or looking at your phone. That constant forward lean causes a tightness in your pec muscles, which run along the front of your chest. "Tight pecs pull you forward, which can create a strain or tightness in the neck," says Reavy.
Feel-better move: Pec stretch
Stand facing a wall with your right arm raised to shoulder height; bring your forearm flush against the wall. Rotate your torso away from your right arm, stretching the front of your chest and right shoulder. Bend sideways at the hip away from the wall. Hold for 30 seconds, then switch sides.
Strength supplement
Simple chin tucks build up the muscles along the front of the neck; one-arm rows are also helpful for staving off neck pain.
Original article and pictures take www.health.com site
The finish line. Straight ahead in 100 feet. You look behind you, and they are on your heels. No time to stop! You sprint full speed ahead, heart pounding in your ears, feet hitting the pavement at full force.
And then the moment … You did it!
You finished the race in record time, and you beat the person behind you. Victory!
It’s the scene you see in every racing movie, and maybe it is something that you have experienced when running or walking in a race.
Here’s something that is often overlooked: What happens after you cross the finish line?
Well, if you just completed a 5K, 10K, half or full marathon, you are probably gasping for breath, hobbling to the nearest water station, and high fiving and hugging people in the finish area.
Regardless of your speed or intensity, most of the muscles of your legs are activated when you are walking and running. Whenever you finish these activities, it is critical to stretch to reduce muscular tension and prevent injury.
One of the number one causes of injury for walkers and runners is muscular imbalance. Strength training, mobility and stretching moves helps improve these imbalances.
This video provides a quick, four-move routine that you can do after a run or walk to
stay limber and avoid injury. Stretches included are for your: lower back, hamstrings (the three muscles on the back of your upper leg), your quadriceps (the big muscles in the front of your leg) and your calf muscles. I’ve included modifications for those who are less flexible, plus options to target additional muscles by tweaking the basic stretches I show. If you do these stretches after your walk/run, this will allow the muscles to continue to work in their full range of motion.
4 Post-Workout Stretches -- Personal Training Session Flickr photo by nagillum
Stretching has so many great benefits, Taylor explains. It helps with flexibility but it also helps blood get to your muscles after a workout, promoting faster recovery after weight training, easing soreness, and bringing down heart rate.
Don't stretch before working out -- it can actually increase your risk of injury.
Hold each of the following moves for 20 seconds.
1. One-legged seat squat
Grab a pole, exercise machine, or piece of furniture for balance. Lift one leg up to create a "4" and sit back as if sitting low into a chair. Hold on for balance and push your hips and butt further down to feel a great stretch. This is great for the hips, tush and quads!
2. Stability ball shoulder roll
Sit on your knees with a stability ball out in front. Place your arms on the ball and roll out. Pull your shoulder blades together and your chest down to get a full stretch in the arms, shoulders and chest.
3. Rainbow
This is one of my favorites for stretching out the outer portion of your back. Sit on the floor with your legs open in a straddle (straight and out to the sides). Cross your left arm over in front of you, then lean over to your left side with your right arm held up. Reach over as if you're left ear is trying to touch your left leg. Switch sides.
4. Butterfly
Our hips are often too tight from sitting all day -- this classic move will help.Sit on the ground with your legs bent and your feet together in front. Take a deep breath and try to lower your chest towards your toes. You can first try to make your nose
touch your toes, but aim for your chest ... at the same time push your
knees down.
As always, these are just general recommendations. Always check with your doctor before starting any exercise program.
More Taylor workouts to try:
Also see ...
Original article and pictures take static-01.cafemomstatic.com site
Before you kick off those shoes and hit the shower, stretch your quads after finishing up a hike, run, bike ride, strength training session or any other sport that worked your thighs. If you skip the stretch, you'll feel aches and pain later.
The quadriceps are commonly viewed as one muscle, but they're actually made up of four. This group of muscles comes together on the thigh, serving as the extensor of the knee.
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Ignoring tightness in the quad muscles can be painful and even lead to injury. Overused and under-stretched muscles can inhibit performance.
To avoid aches and pains and to accelerate performance, use the following exercises that combine static stretching, foam rolling and myofascial release techniques to target your quads.
Standing Quad Stretch
This stretch may take you back in time to middle school PE class. Remember standing on one leg, trying to balance while pulling your heel to your butt? It may have been challenging then, but if you have gone without stretching, it's probably harder now.
The standing quad stretch is a great beginner exercise to loosen up tight muscles. To complete this stretch, stand tall with your shoulders back and down. Balance on your left foot while bringing you right foot up. Grab your right ankle with your right hand and try to pull your foot as close as you can to your glutes without arching your back. Hold it 20 seconds before switching feet.
Lie on the ground and turn onto your right side. Bring your left heel to your glutes. Reach back with your left hand and pull your heel to your butt. Just like the standing quad stretch, you'll hold this position for 20 seconds before switching sides. The only difference is you don't need to worry about balance, which allows you to get a deeper stretch.
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Kneeling Wall Quad Stretch
First, fold a towel or mat and place it in front of a wall. Turn your back to the wall and kneel down, placing your right knee on the padding you just put down.
At this point you should be in a lunge position: Your right knee is on the towel and the left foot is planted on the ground. Make sure your right foot is touching the wall. If it doesn't touch, slightly scoot back and point your toe so the front of your right foot is flat on the wall. Slowly begin to press into your left foot while leaning back toward the wall to intensify the stretch. Hold this position for 30 seconds before switching sides.
Foam Roll the Quads
Using a foam roller on your thighs breaks up tight tissue and ligaments, while increasing blood flow to the quad muscles.
Start in a plank position, but keep your right thing on the floor. Now, take the foam roller and place it under your right thigh toward the groin. Slowly begin to lower your bodyweight onto the foam roller. Gently walk your hands forward and back, allowing the roller to roll up and down between your upper thigh and knee.
Always speak to your doctor before starting any new fitness program.
4 Desk Stretches to Relieve Neck and Shoulder Tension Image Source: POPSUGAR Photography / Jaime Young
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Sitting at a desk for hours on end, staring at your computer screen, and scrunching your shoulders as you type can create a stiff neck and tense shoulders, or even a headache. Take a break and do these four stretches at your desk to offer some stress relief.
Original article and pictures take media1.popsugar-assets.com site
