понедельник, 20 марта 2017 г.

Top 20 Ways to Lose 10 Pounds in a Month

Top 20 Ways to Lose 10 Pounds in a Month

Hundreds of health gurus have come up with thousands of ways to try to get you to lose weight, motivate you to exercise more, and fool the body into shedding the pounds. But once you separate the good from the bad, and the bad from the downright dangerous, you’re left with a few golden nuggets that you can really put into place to start seeing results.


20 Ways to Lose 10 Pounds in a Month- and keep it off.

diet tip - portion sizes

1. Keep Portion Sizes Under Control


This is a big part of most diet plans, and goes against some of the large portions Americans have come to expect when they go out to eat. There have been various ways to describe how much food we should be eating. The palm of your hand is one way to portion out proteins and carbs, and the size of your fist works for baked potatoes and apples.


It seems like it would be easy enough to keep all-you-can-eat mentality confined to trips to Vegas, but more and more places these days are making it possible to stuff yourself. Endless shrimp offers, pizza buffets, and even unlimited refills on french fries are all readily available for most city dwellers. These are best avoided since the temptation to eat your money’s worth is often too strong.


Also keep in mind that the amount of food that the stomach can hold is roughly the size of two cupped hands. Try not to exceed that amount at any one sitting, and if you do near that size, try to do so at lunch when your digestive juices are at their strongest.



break unhealthy traditions

2. Break Away From Unhealthy Traditions


Cleaning your plate may have been something your mother told you to do because her mother told her to do it, but it can lead to dysfunctional eating behavior later in life if you can’t seem to leave food on your plate.


Some adages of the past like eating three square meals a day don’t work for everyone. You might be better off eating four or five meals throughout the day. There’s also new studies that debunk certain foods being good for you. Your parents may use a lot of bad fats in their cooking and baking. Changing their recipes to include these new findings is key.


If you come from a culture whose food consists of heavy, starchy foods, it might mean that you have to update them so they contain healthier ingredients. Many chefs out there have already put a new spin on traditional dishes so you can enjoy the flavor of your country without sacrificing your figure.


increase exercise

3. Increase the Amount of Exercise You Get


There are all sorts of fitness programs claiming that they have the way to get fit and lose weight. What they all have in common is that they’re getting it right to some degree. The important thing to take away from each of them is that you have to get the body moving more than it currently is. That means different things for different people.


If you currently lead a sedentary lifestyle, you don’t want to go zero to sixty overnight, or you’ll end up getting burned out. If you’re already pretty active you might want to consider amping things up and taking it to the next level if you’ve found that you’ve reached a plateau.


Another point to consider is that it doesn’t really matter what you do, or how much of it you do in any given day, but you’ll want to do it at least three times a week it’s strenuous, or every day if it’s walking or other light activities.


stop eating when you feel full

4. Stop Eating When You Feel Full


This might sound like one of the easiest things to do, but it turns out it’s not that easy for most. Due to emotional attachments to food, and bad eating habits, we often keep eating long after getting the signal from the body to stop.


In his book I Can Make You Thin, Paul McKenna outlines what he says is an effortless way to eat and lose weight, getting down to your natural and healthy weight. He also recommends eating when you’re hungry, eating what you want, and enjoying every mouthful. Sounds easy enough, right?


It’s interesting to stop for a second and realize that although these sound like simple steps that we should be doing naturally. Since many of us eat when we’re not hungry, keep eating when we’re full, and distract ourselves during mealtime with TV or work, it really makes our dysfunctions easier to see. Recognizing them is the first step to working on a fix.


don't buy the bad stuff

5. Don’t Buy the Bad Stuff


The point of purchase is the moment of truth. Most of the time you’ll end up eating things you buy, even if you regret buying them. They say don’t shop hungry, and that may have been enough back in the day. But now they’re put so much psychology into product packaging and positioning, as well as TV ads, even if you’re not hungry you might find yourself filling your basket with things you know aren’t good for you.


Once a piece of junk food has made it into your home, it will call to you to eat it until you do. And since most of these foods contain chemicals in them to make you overindulge and crave it even more, they can really throw a wrench in your weight loss gears. Remove the temptation by removing the opportunity to cheat and eat foods that you regret by not buying them in the first place.


Another step you should take is getting tempting items out of the house. A lot of times a well-meaning health expert will say just to clear out that food and replace it with healthy food. But if you don’t like wasting food this might be hard for you. You could take a free day and eat all of the food that you shouldn’t be eating, and then start your new diet and exercise program the next day.


stay hydrated

6. Help Your Weight Loss Efforts with Rehydration Therapy


Drinking more water can be a great help to your weight loss efforts. It helps you eat less because you won’t be mistaking thirst for hunger (the body sends the same signal for both), and it helps all of your organs function better, especially the liver and kidneys. If you’re eating more fiber you’ll want to make sure that you’re drinking more water as well.


If you’ve been lax on drinking water for a long period of time, you don’t want to be to overzealous with your newfound water intake. It’s possible to start drinking too much water and overloading your kidneys that have learned to go without. Start by adding one more glass of water per day than you normally do. When you notice that your body has adjusted, i.e. when you’re processing the water that you drink, i.e. you’re peeing out what you’re drinking in, you can add another glass until you get to the recommended daily intake levels.


If you’re going to start working out in addition to dieting you should make sure to stay hydrated before, during, and after your workouts. The water you drink during this time should not be counted toward your daily water needs.


get better sleep

7. Get Slimmer with Better Sleep


If you’re the kind to burn the candle at both ends, you could be contributing to weight gain and poor health in general. Any time you jump off of the natural circadian rhythm you run the risk of not functioning at your optimal best. The body’s natural process of rest and rejuvenation is vitally important. Sleep is when the body cleanses and purifies itself, and it can’t do this if you’re up studying, working, or watching TV.


When your body is functioning at its best you’ll have more energy for exercising, a clearer head to fight food cravings, and a more positive attitude which is essential to any diet plan. When you’re looking at losing weight there’s more to consider than just taking in fewer calories, and burning off more calories. It’s harder to make the connection between sleep and weight loss.


Better sleep tips: Most of us need 8 hours, but all 8 hours blocks are not created equally. Sleeping from midnight to 8am is not as beneficial as sleeping from 10pm to 6am. Going to bed and waking up earlier is a sound piece of health advice and can help you lose weight without changing anything else in your lifestyle.


almonds

8. Increase Alkaline Food Intake for a Healthy pH Level


We don’t really have room here to get into the details, but your body functions best when it’s at a good pH level. Many superfoods are also alkaline foods and can raise your pH levels when eaten as part of a comprehensive plan for better health.


Here are some benefits to a higher pH level: In addition to helping with to get rid of fat in the body, you’ll also help prevent cancer, arthritis, and other chronic diseases. The good news is that most diet plans out there will automatically have you eating foods that are less acidic and more alkaline.


Here are some foods that can help you along the way: broccoli, pumpkin, almonds, strawberries, and apples. Here are some examples of foods that have an acidic effect on the body: corn, noodles, ice cream, cheese, meat, sugar, alcohol, and pharmaceutical drugs. Remember, you don’t have to cut out acidic foods completely, but try to hit an 80/20 ratio.


cleanse your body

9. Cleanse the Body’s Vital Organs and Systems


When you’re starting out on a new healthy eating regimen it’s good to start with a clean slate. There are several cleanses you can do depending on what you feel your body needs. These include a colon cleanse, liver cleanse. kidney cleanse, heavy metal cleanse, and parasite cleanse.


For a colon cleanse the best way to go is with colon hydrotherapy. Rather than your colon becoming dependent on a laxative or stimulant, this will help make it stronger and retrain it to do its job better. The liver is one of the most important organs in the body, and can make everything else function better. If you have excess toxins in the liver, which many people do, it can make your other weight loss efforts less effective.


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While there is a lot of debate as to whether cleansing the different organs of the body works or not, you can try one for yourself and see how you feel before and after. It’s the best way to get a first-hand experience on it so you can make up your own mind and do what feels best to you.


good fats

10. Increase Good Fats and Decrease Bad Fats


This is one tip that still has a lot of people confused. You have to eat fat to lose fat? It doesn’t seem to make sense, and the explanations out there can be pretty exhausting. Turns out all fats are not created equally, so cutting all of them out of your diet is not a good idea. Learning to separate the good from the bad is important to maintaining a healthy lifestyle and feeling fuller longer.


You might have heard of the infamous trans fats that have been the subject of public witch hunts, but that’s just the uber-bad fat that you should never eat. There are also a whole family of fats that you should work to eliminate from your diet, and a host of good fats that you should make an effort to add to your daily food intake.


Here are some good fats to get on board with: olive oil, peanut butter, avocados, walnuts, and safflower oil. And here are some bad fats to kick to the curb: margarine, butter, cheese, fried foods, and packaged foods.


take 10,000 steps daily

11. Take 10,000 Steps Daily


This was the subject of a book called The Step Diet, which advocated not only the extra walking, but also cutting back on how much you eat. Even if you kept everything else in your life the same, you’d still benefit by increasing your way up to the 10,000 daily step quota.


The first thing you’ll need to do is grab yourself a pedometer. Reliable pedometers can be had for less than $20 and you simply clip it to your waist and do your best to forget about it. When you’re ready to turn in for the night make a record of your daily steps. You can graph this out over time to see your progress.


What you’ll likely find is that you get more active and move about more throughout your day you’ll naturally make better food choices, have more energy – not less, and have a better outlook on your life and the world at large.


be positive

12. Have Positive Expectations of Success


If you’re skeptical about your ability to lose weight, either because you’ve tried and failed in the past, or you think you’ve got “bad genes”, or you just don’t believe that your plan is going to work out, you first need to get in the right frame of mind. Any action you take with a defeatist mindset isn’t going to get you the results you want.


Examples of positive expectation are planning a trip to the beach and showcasing your new body, booking a trip on a cruise line, or buying a pair of pants in the size that you want to become knowing that you’ll soon fit into them. Part of the fun of losing weight is buying a new wardrobe and getting a new look.


When you shift from thinking that you’ll probably flop on your new diet to thinking that you’ll probably reach your goal, you’re putting out a different sort of energy and you should be more pleased with the results you get.


avoid diet fads

13. Don’t Get Caught Up In Fads and Gimmicks


Each week it’s possible to find a new diet sensation making the airwaves, and some of them sound really good. Of course, some of them sound really weird, like only eating green foods, or centering on one food in particular, like pineapple or peanut butter. There are also ones that are very short term, like a 7 or 17 day diet plan.


But diet hopping rarely gets you the results you want, and the grass will always be greener on the other side of the diet you’re currently on. The important thing is to stick to the tried and true methods for weight loss, like eating foods that contain vitamins, minerals, and nutrients that will help you slim down, and increasing the amount of exercise you do on a weekly basis.


You’ll find that by ignoring the fads, you’ll crash less, save yourself from wasted time, and grow more confident that your time-tested methods will get you from point A to point B if you just stick to them.


good reason to make changes

14. Find a Good Reason to Make These Changes


A strong why can get you through the toughest part of dieting: the start. Overcoming inertia can be really hard, but if you come up with a clear enough reason for why you want to lose the weight or get healthier, it increases the likelihood that you’ll be able to stick with it for the long run.


If you’re losing weight to live longer so you can see your grandkids, that’s a pretty big why and will go a long way in providing the motivation you need to make changes. If you’re trying to slim down to fit into a dress by a certain date, this might provide the short term push you need to do a crash diet, but it typically doesn’t last long after the event passes, and can contribute to yo-yo dieting.


One good reason could be an upcoming trip you plan to take, and you want to make sure that you’re fit enough to do a lot of walking, hiking, and other activities while you’re on vacation. This can be a great way to stick to a diet, especially if your trip is further into the future, and the good times you have on your trip can keep you staying healthy and happy after it’s finished.


start slow

15. Start Slow to Prevent a Relapse


Small, subtle, gradual changes are the ones that are best absorbed by the body and mind. Stark overhauls might shock the body into changing for a little while, but more often than not you’ll end up regressing back to your old ways, and any progress you’ve made will be lost.


You can start with one or two things that you’ll barely miss. For example, stop drinking beverages with calories in them and replace them with water. Keep everything else the same until you barely notice that you’re not drinking sodas and juices any more. Then move on to the next thing you want to remove and replace in your life.


Over time, these positive changes will add up, and your body won’t reject them the way it does when you stop doing everything it’s used to, start doing everything it’s not used to. The best part is you’re not likely to relapse back to your old self and your progress will be legitimate.


have a support system

16. Have a Strong Support System In Place


No man or woman is an island, and if you are trying to lose weight without letting your family and friends in on it, you might be cutting off a support system that could help you on your way. Many people find that a workout buddy adds accountability and makes exercise more fun.


A personal trainer can not only show you the proper form, and the right exercises to do, they can also offer you positive tidbits to keep you focused when the world around you is distracting you. If you want to cut through all the mumbo jumbo and get nutrition suggestions customized to you, a consultation with a nutritionist can work wonders.


Just be sure that your family and friends are supportive, because many times those around you don’t like it when someone they know starts making positive changes. You might get negative feedback from those closest to you, which can be disappointing and enlightening at the same time.


holistic healing

17. Take a Holistic Approach Health


Take the whole body into consideration when you are looking to lose weight. It’s easy to get into the mode of less calories in, more calories out, but you’re more than just a mouth and stomach. All of your organs are designed to work beautifully together, and you don’t want to sacrifice the health of an internal body part for the appearance of an outer one.


Even things that you wouldn’t connect to weight loss can have an effect on the body and the mind. Good oral hygiene, keeping up with your skin, nails, and hair, all go into the way that you view yourself, and your self esteem.


Focus on feeling good and the weight loss should be a natural byproduct. We all know which foods make us feel bad after we eat them (even though they may taste great for a moment while eating them), so by treating yourself as good as possible you’ll naturally slim to your healthy body weight and size.


take tips from other cultures

18. Take Tips from Other Cultures


Americans take a lot of flak for being one of the most obese countries in the world, so sometimes it’s good to see what’s working for different cultures living abroad. Sometimes it may involve dialing back technology and doing things the way our ancestors did. Other times it’s about taking a more spiritual approach to weight loss.


For example, in the Okinawa prefecture of Japan they follow the Confucian phrase of hara hachi bu, which means eating until you are 80% full. This is a great way to prevent yourself from overeating, and has been attributed to long lifespans in that region, as well as BMI’s that are in the healthy range.


Countries that walk more as part of their natural lifestyle have the lowest rates of obesity, and studying indigenous tribes that are still somewhat nomadic you very low levels of obesity and fewer instances of chronic diseases. These are just two examples of ways to improve your health by looking at what others are doing in different regions of the world.


diet tip one

19. Lose the Scale (Or Use It Every Day)


There are two schools of thought when it comes to weighing yourself during your weight loss efforts. The first says to throw the scale out, and just focus on how you feel, and how you look in the mirror. The other says that you should weigh yourself daily so you can chart your numbers and watch your progress on a micro level.


You’ll have to decide which way you want to go, because having a scale around can actually be demotivating if you weigh yourself at intervals and find that you’re not losing as much as you wanted to. It’s a good idea to get a starting weight so you’ll know how far you’ve come later, but then put it in an inconvenient place until enough time has passed so you can see how you’re doing.


In Kyushu University in Japan they studied the effects of multiple weigh-ins per day for obese trial subjects. They then graphed the results on a spreadsheet and could see visually where they stood on any given day. If you want to replicate this system you don’t have to weigh yourself more than once per day, but make sure you weigh yourself at the same time each day to keep the data controlled.


drop the guilt


20. Drop the Guilt Associated with Food


Feeling guilty about the food you eat, or about being fat is actually helping you to stay fat. You’ve got a strong focus on what you don’t want, which yields more of the same. You don’t have to drag yourself down so low that you hit rock bottom in order to make positive changes in your life. Realize that you’re not alone if you’ve got some weight to lose, and in fact the deck is stacked against you.


It’s easy to buy and eat foods that are bad for you. It’s easier to not get exercise than to get moving. It’s simply the way our society is set up. So you shouldn’t feel guilty if you’ve let yourself go, you should feel encouraged for wanting to get yourself back on track. Your loved ones will thank you, even if they don’t verbalize it.


The feeling of encouragement is much more motivational than guilting yourself into eating better and exercising. It can even lead to feeling inspired to do those things, which is the feeling you’re really after.



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Original article and pictures take bembu.com site

вторник, 7 марта 2017 г.

Top 10 Moves to Help You Recover From Your Workout

Top 10 Moves to Help You Recover From Your Workout
Top 10 Moves to Help You Recover From Your Workout

When you’re trying to get in shape, a day off usually seems like the last thing you need. However, the most important days are the days you take for recovery. While we gym rats might fear a day away from the weight rack, our muscles grow the most when recovering. Active recovery helps repair, restore and revitalize your muscles, so here are 10 dynamic exercises for muscle recovery. By incorporating these active-recovery techniques into your next day-off routine, you are repairing and restoring the damage and breakdown that takes place in the muscles when you exercise. Working out every day can lead to overtraining, which can have an extremely negative effect on the body. But if you are proactive with your training and, more importantly, your rest, you will be unstoppable.


1. Foam Rolling

The foam roller may look like something from “American Gladiators,” but this tool, used in self-myofascial release (a fancy way of saying you’re forcing your muscles to stretch, relax and recover), is one of the best (and cheapest) ways of massaging your muscles. On your day off, use the foam roller by rolling out your muscles in a back-and-forth fashion, using your body weight to aid in the process. Roll out the kinks in your glutes, quads, hips, calves, chest, back and whatever else feels tight. If you find a knot, stay on it and hang out there -- rock back and forth, work it out -- and don’t forget to breathe! The goal is to boost circulation and break apart knots formed from working out.


Related: 5 Tools to Help You Recover Like a Professional Athlete


2. Tempo Runs

When you are taking an active recovery day, you should focus on getting blood to the muscles to aid the recovery process. That’s where tempo runs come in. Similar to an interval, these runs are used for training as well as recovery. For a recovery tempo run, run at about 60 percent of your max speed for 100 meters. Then walk 50 meters and repeat. You can do this on a bike, treadmill or elliptical if needed. Your heart rate and breathing should increase, but you should not feel like you just pushed yourself to your max. Remember, this is a recovery run to get the body moving and blood flowing.


Related: 17 Reasons to Start Running


3. Walking Toe Touches

Wonderful for the posterior chain (i.e., your backside), you’ll start this move standing up with your feet shoulder-width apart. Take a step forward with your right leg and kick your left leg up in front of you, touching your left toe with your right hand. Then step forward with your left leg and kick your right leg up, touching your right toe with your left hand. Step and repeat as you travel the length of the room.


Related: 11 Easy Post-Workout Snacks and the Science of Why They Work


4. Walk-Out Planks

Walking planks are great for recovery because you are activating your core, arms and posterior chain while moving them in a gentle, mobile manner. Start standing up. Bend at the waist and place your hands on the floor. Walk your hands out to a plank so that your hands are directly underneath your shoulders. You should feel your core engage while you are in the plank. Then walk your feet step by step up to your hands. Stand up and repeat.


Related: Top 15 CrossFit Body-Weight Exercises You Can Do at Home


5. World’s Greatest Stretch

One of my favorite stretches for mobility, this movement opens up the thoracic spine (the part of your spine opposite your chest), hip flexors, hamstrings, shoulders and glutes. Start in a lunge position with your right leg forward and left leg extended behind you. Place your left hand on the ground and twist your body toward your right leg. Your right arm points toward the sky while your gaze is on your hand. Breathe out and place your right hand back on the ground next to your right foot. Then lift your left arm to the sky, turning away from your leg. Switch legs and repeat.


Related: 11 Best Stretches to Do Before Biking


6. Leg Swings

Stand next to a wall or a solid pole that you can hold for stability. With the wall on your right side, stand on your left leg and swing your right leg up in front of you and touch your left hand to it. Bring your leg up to your hand, not your hand down to your leg. Then swing it back behind you, opening up your hip flexor. Repeat this several times. To further open the hip, stand facing the wall with your hands on it. Stand on your right leg and swing your left leg up and across your body to the right as far as your hip will go. Then swing the left leg back to the left side and raise it up as high as it will go. Do this fluidly so that you’re not recruiting muscles, but rather working with gravity to open up the hip joint.


Related: The 8 Best Stretches to Do Before Running


7. Bootstrappers

Bootstrappers are incredible for opening up the groin and posterior chain. Place your body in a deep squat position, with a proud chest and a flat back. Place your hands on top of your feet -- right hand on top of your right foot and left hand on top of your left foot. Hold onto the top of your feet as you raise your glutes to the sky, feeling an incredible stretch down the back of your legs. Hang out there if you feel like you need it. Then squat back down to the starting position. Repeat this movement.


Related: 20 Best Muscle-Building Foods


8. Bird Dog

This is a wonderful movement for the abs, back and shoulders. Start on all fours -- knees directly under your hips and hands directly under your shoulders. Reach one arm toward the wall in front of you while the opposite leg extends toward the wall behind you. Make sure not to reach up toward the ceiling, but instead reach out, keeping your arm, spine and leg in a single line. Return back to all fours and switch sides.


Related: The 41 Hardest Core Exercises


9. Sun Salutations

A favorite of the yogis, this dynamic movement is usually seen in Vinyasa yoga, but you can adopt it for your recovery workout. Stand with your feet hip-width apart and your weight evenly distributed between them. Inhale as you reach your arms up to the sky. Exhale and fold forward to touch the ground. Inhale and raise your head up so that your back is parallel to the ground, placing your hands on your shins if needed. Exhale and bend back down to the ground. Step back into a plank pose and exhale as you lower your body to the ground, keeping your elbows in by your sides. Inhale to lift your chest off the ground into upward-facing dog. Then exhale into downward-facing dog. Lift the head and step or jump your feet forward to your hands. Inhale and reach your arms upward to the sky. Exhale and bring your hands down.


Related: How to Loosen Hamstrings With Yoga


10. Lateral Hurdle Walk Over/Walk Under

Imagine there is a hurdle next to you (or place a hurdle there if you have one) that you’re going to step over then walk under. Stand so that the hurdle is next to you at your hip. With your lead leg, step over the hurdle and follow it with your trailing leg. Think of staying tall like a ballerina, and don’t let your butt sink down. Then pretend you’re stepping under a hurdle by placing your lead leg further than shoulder-width apart away so that your body drops into a side-lunge position. Shift your weight from your left leg to your right leg into a side-lunge position on the other side. Repeat.


Related: The Top 15 Moves to Tone Your Glutes


What Do YOU Think?

Which of these moves are your favorites? Do you swear by the foam roller? Do you have a favorite stretch for tight hamstrings or sore pecs? What are some of your other favorite techniques for recovery? Share your thoughts and suggestions with the rest of the Livestrong community in the comments section below!


Related: 11 Reasons You Had a Lousy Workout (And Ways to Recover)


Top 10 Moves to Help You Recover From Your Workout

When you’re trying to get in shape, a day off usually seems like the last thing you need. However, the most important days are the days you take for recovery. While we gym rats might fear a day away from the weight rack, our muscles grow the most when recovering. Active recovery helps repair, restore and revitalize your muscles, so here are 10 dynamic exercises for muscle recovery. By incorporating these active-recovery techniques into your next day-off routine, you are repairing and restoring the damage and breakdown that takes place in the muscles when you exercise. Working out every day can lead to overtraining, which can have an extremely negative effect on the body. But if you are proactive with your training and, more importantly, your rest, you will be unstoppable.


1. Foam Rolling

The foam roller may look like something from “American Gladiators,” but this tool, used in self-myofascial release (a fancy way of saying you’re forcing your muscles to stretch, relax and recover), is one of the best (and cheapest) ways of massaging your muscles. On your day off, use the foam roller by rolling out your muscles in a back-and-forth fashion, using your body weight to aid in the process. Roll out the kinks in your glutes, quads, hips, calves, chest, back and whatever else feels tight. If you find a knot, stay on it and hang out there -- rock back and forth, work it out -- and don’t forget to breathe! The goal is to boost circulation and break apart knots formed from working out.


Related: 5 Tools to Help You Recover Like a Professional Athlete


2. Tempo Runs

When you are taking an active recovery day, you should focus on getting blood to the muscles to aid the recovery process. That’s where tempo runs come in. Similar to an interval, these runs are used for training as well as recovery. For a recovery tempo run, run at about 60 percent of your max speed for 100 meters. Then walk 50 meters and repeat. You can do this on a bike, treadmill or elliptical if needed. Your heart rate and breathing should increase, but you should not feel like you just pushed yourself to your max. Remember, this is a recovery run to get the body moving and blood flowing.


Related: 17 Reasons to Start Running


3. Walking Toe Touches

Wonderful for the posterior chain (i.e., your backside), you’ll start this move standing up with your feet shoulder-width apart. Take a step forward with your right leg and kick your left leg up in front of you, touching your left toe with your right hand. Then step forward with your left leg and kick your right leg up, touching your right toe with your left hand. Step and repeat as you travel the length of the room.


Related: 11 Easy Post-Workout Snacks and the Science of Why They Work


4. Walk-Out Planks

Walking planks are great for recovery because you are activating your core, arms and posterior chain while moving them in a gentle, mobile manner. Start standing up. Bend at the waist and place your hands on the floor. Walk your hands out to a plank so that your hands are directly underneath your shoulders. You should feel your core engage while you are in the plank. Then walk your feet step by step up to your hands. Stand up and repeat.


Related: Top 15 CrossFit Body-Weight Exercises You Can Do at Home


5. World’s Greatest Stretch

One of my favorite stretches for mobility, this movement opens up the thoracic spine (the part of your spine opposite your chest), hip flexors, hamstrings, shoulders and glutes. Start in a lunge position with your right leg forward and left leg extended behind you. Place your left hand on the ground and twist your body toward your right leg. Your right arm points toward the sky while your gaze is on your hand. Breathe out and place your right hand back on the ground next to your right foot. Then lift your left arm to the sky, turning away from your leg. Switch legs and repeat.


Related: 11 Best Stretches to Do Before Biking


6. Leg Swings

Stand next to a wall or a solid pole that you can hold for stability. With the wall on your right side, stand on your left leg and swing your right leg up in front of you and touch your left hand to it. Bring your leg up to your hand, not your hand down to your leg. Then swing it back behind you, opening up your hip flexor. Repeat this several times. To further open the hip, stand facing the wall with your hands on it. Stand on your right leg and swing your left leg up and across your body to the right as far as your hip will go. Then swing the left leg back to the left side and raise it up as high as it will go. Do this fluidly so that you’re not recruiting muscles, but rather working with gravity to open up the hip joint.


Related: The 8 Best Stretches to Do Before Running


7. Bootstrappers

Bootstrappers are incredible for opening up the groin and posterior chain. Place your body in a deep squat position, with a proud chest and a flat back. Place your hands on top of your feet -- right hand on top of your right foot and left hand on top of your left foot. Hold onto the top of your feet as you raise your glutes to the sky, feeling an incredible stretch down the back of your legs. Hang out there if you feel like you need it. Then squat back down to the starting position. Repeat this movement.


Related: 20 Best Muscle-Building Foods


8. Bird Dog

This is a wonderful movement for the abs, back and shoulders. Start on all fours -- knees directly under your hips and hands directly under your shoulders. Reach one arm toward the wall in front of you while the opposite leg extends toward the wall behind you. Make sure not to reach up toward the ceiling, but instead reach out, keeping your arm, spine and leg in a single line. Return back to all fours and switch sides.


Related: The 41 Hardest Core Exercises


9. Sun Salutations

A favorite of the yogis, this dynamic movement is usually seen in Vinyasa yoga, but you can adopt it for your recovery workout. Stand with your feet hip-width apart and your weight evenly distributed between them. Inhale as you reach your arms up to the sky. Exhale and fold forward to touch the ground. Inhale and raise your head up so that your back is parallel to the ground, placing your hands on your shins if needed. Exhale and bend back down to the ground. Step back into a plank pose and exhale as you lower your body to the ground, keeping your elbows in by your sides. Inhale to lift your chest off the ground into upward-facing dog. Then exhale into downward-facing dog. Lift the head and step or jump your feet forward to your hands. Inhale and reach your arms upward to the sky. Exhale and bring your hands down.


Related: How to Loosen Hamstrings With Yoga


10. Lateral Hurdle Walk Over/Walk Under

Imagine there is a hurdle next to you (or place a hurdle there if you have one) that you’re going to step over then walk under. Stand so that the hurdle is next to you at your hip. With your lead leg, step over the hurdle and follow it with your trailing leg. Think of staying tall like a ballerina, and don’t let your butt sink down. Then pretend you’re stepping under a hurdle by placing your lead leg further than shoulder-width apart away so that your body drops into a side-lunge position. Shift your weight from your left leg to your right leg into a side-lunge position on the other side. Repeat.


Related: The Top 15 Moves to Tone Your Glutes


What Do YOU Think?

Which of these moves are your favorites? Do you swear by the foam roller? Do you have a favorite stretch for tight hamstrings or sore pecs? What are some of your other favorite techniques for recovery? Share your thoughts and suggestions with the rest of the Livestrong community in the comments section below!


Related: 11 Reasons You Had a Lousy Workout (And Ways to Recover)


Original article and pictures take www.livestrong.com site

четверг, 2 марта 2017 г.

Top 10 Favorite Things For Post Workout Care

Top 10 Favorite Things For Post Workout Care
Great ideas for taking care of your body post-workout. from StayFitMom.com

High volume and high intensity CrossFit workouts have done a number on my body. Don’t get me wrong, I wouldn’t trade the blood, sweat, and tears for the world, but I have learned {the hard way} the value of post-workout care.


Great ideas for taking care of your body post-workout. from StayFitMom.com

Most days the minute the workout is over I’m curled up in the fetal position on the floor for a good 10 minutes. I’ve heard people say that CrossFit makes you “harder to kill,” but I’m pretty sure my toddler could outrun me after my 8:30AM class. God help me if I ever get mugged at 9:45 in the morning.


I asked my fellow gym members at CrossFit Apollo what they did to take care of their bodies post-workout and I knew I’d get some good feedback. A lot of the suggestions you’ll see below come from my WOD buddies at Apollo. The very first response:


“I typically look at the ground and try not to puke.”


These are my people.


After suffering an injury last fall I’ve learned that post workout care is equally (if not more) important than warming up before a workout. Here’s a quick list of my favorite post-workout care routines and products.


This post contains affiliate links. If you purchase something from a link, we could earn a small commission that helps support our blog. This would be at no additional cost to you.


1.Mobility Bands: Our coaches put us through a number of mobility stretches that help to relieve soreness and improve flexibility. Mobility Bands are used daily in our gym. The possibilities with these bands are endless. We most frequently use these to stretch out our shoulders and hamstrings.


Mobility stretches for post workout care at StayFitMom.com.

2. Foam Roller: I use my foam roller on a daily basis. After a long week of what seems like soreness in every muscle of my body, nothing feels better. I mostly use this for my back, but it also feels great on my hamstrings and quads. Here’s a great list of 8 Foam Roller Exercises from Oxygenmag.com


Great ideas for taking care of your body post-workout. from StayFitMom.com

3. Lacrosse Ball: Every once in a while I get a knot under my shoulder-blade that just kills me. I stand up against a wall, put that lacrosse ball right on the knot (between the wall and my body), and roll it out. You can use a lacrosse ball on any specific muscle area that needs to be loosened up. Take some deep breaths. This one feels just lovely.


Great ideas for taking care of your body post-workout. from StayFitMom.com

4. Bath with Epsom Salt and/or Lavender Essential Oil: I’ve always been more of a shower person… until I started CrossFit. I’ve taken more baths in the last 2 years than I have in my entire life. After Karen (150 wall balls for time), the ONLY thing that sounds like a good idea is a bath! Adding a drop of Lavender to the bath is great for relaxation.


5. Callus Shaver: I am notorious for hand tears. The very first time I attempted pull ups, my hands tore. It’s a bloody mess, they sting like crazy, and I avoid washing my hair for as long as possible. While I think tearing can be inevitable, I try my hardest to get in the habit of filing my calluses down with a callus shaver.


6. Lavender Essential Oil or Hemorrhoid Cream: Like I just said, hand tears are pretty much inevitable in the CrossFit world. My go-to hand tear product was Hemorrhoid Cream, but a few good friends have recommended Lavender Essential Oil to soothe those painful tears. I’ve got to admit it seems to do the trick and I don’t miss going to ask the pharmacist where the Hemorrhoid Cream is located in the drug store.


7. Deep Blue DoTerra Rub: My good friend Krista let me sample the Deep Blue DoTerra Rub on my sore muscles and I like it! A little bit goes a long way, it soothes the area, and I’m told it can even help with long term care.


8. FOOD, Water and/or Post-Workout Recovery Shake: I am hungry All. The. Time. Besides sore muscles, high intensity training and weight lifting means my body is burning fat all day long. Eating a healthy meal with protein immediately after a workout is essential for rebuilding muscle and refueling my beat up body. Believe it or not, I used to think that protein powder would make me “bulky.” Just writing that sentence annoys me now. Snickers Bars might have made me bulky in the past, but protein shakes definitely have not. Drink water and lots of it! Your body needs to stay hydrated in order to heal.


9. Ice and Ice packs: Icing my shoulder was probably the single most effective treatment for my injury. I am constantly icing my sore muscles. It gives amazing relief, but also reduces inflammation. If I’ve got an area of my body that’s hurting, I get out my Ice pack!


10. Massage: I’m not talking a light, fluffy massage, but a deep-tissue massage. It hits the spot for me. Mother’s Day, my birthday, anniversary, you name it… a gift card for a massage is ALWAYS a fabulous idea.


Well, there you have it… my Top 10 Favorite Things for Post Workout Care! Do you have a post-workout tip that I don’t know about? Let me know in the comments below!


Follow us @stayfitmomblog and @stayfitmom_com on Instagram and on our Facebook page where we love getting personal. You can also subscribe to Stay Fit Mom for healthy recipes, workouts, and most of all inspiration and encouragement!


If you liked this post you might also like Working Out Through An Injury.


Love this article about working out through an injury by StayFitMom.com

Original article and pictures take www.stayfitmom.com site