She adds a twist to fitness routine The Wilson Times
* This article was originally published here
Monday, November 30, 2020
9 Tips for a Fit Holiday Season
With the holidays just around the corner, you can almost smell all the food and baked goods already. There are so many social gatherings and parties, so how can anyone say no to ALL of it? Well, my philosophy about living the Fit Life is “everything in moderation.” With that said, I have put together some tips and advice below that will help you “cheat” a little, but also help you maintain your physique during this holiday season.
Eat Before You Go
When you go to a party and you are hungry, you’re much more likely to make poor food choices. Before you leave, eat something that contains protein and/or fiber. This will stunt your appetite and leave you feeling full longer than if you ate something with carbohydrates only.
Drink Plenty of Water
Water is very important all of the time— not just during the holidays. However, if you are feeling hungry while at a gathering and there are no healthy choices, you can achieve the “full” feeling by simply drinking water. Not only will you stay hydrated, but you will also curb your appetite.
Bring a Healthy Dish
Many gatherings will have some healthy choices to snack on before and after the main meal is on the table. Most of the time there are raw veggies and fruit to snack on, but just in case, bring your own healthy dish to pass around. That way, if there happens to be zero healthy options, you know you have one.
Watch Your Portions
Like I mentioned earlier, everything in moderation. If you want a piece of pie, by all means have it. The trick is to only take a small portion of it just to curb your craving for the food. I don’t think depriving yourself is a very good idea, because in most cases it just makes you want it more! Having things that aren’t necessarily on your list of “good healthy choices” won’t hurt you if you don’t make it a habit of continually eating that particular food and if you don’t overdo it.
Choose Protein
Not only will protein help build and maintain lean muscle mass, but it will also help you feel full.
Enjoy Your Food
When sitting down for a meal, make sure you take your time and enjoy what you are eating. It is all about the experience— spending time with family and friends and living in the moment. When you rush through the meal, the experience isn’t quite as satisfying and it often leads to seconds and overeating, since you are not allowing your brain enough time to tell you that you are full.
Exercise
The best way to not pack on some extra pounds during the holiday is to not only make sure you continually work out, but to work out the day after the gathering. I make sure to hit the weights hard the NEXT day and push all that good food into a weak body part. For example, if I am trying to gain muscle in my shoulders, I would train my shoulders the day after the holiday meal. Your strength and energy should be up from the caloric influx, so take full advantage of it!
Skip the Alcohol or Limit Intake
Obviously, if I were to give a recommendation, I would say skip the alcohol altogether. But let’s face it, most people are going to have a drink or two during the holidays. If you are going to drink, avoid the fruity drinks. Think of each one like a dessert. If you have five fruity drinks, it is similar to having five pieces of cake— in addition to all of the other rich foods you will be having during dinner.
Ignore the Pressure
There is a lot of peer pressure during the holidays. “Come on, one bite won’t hurt!” “What do you mean you aren’t drinking?” or “You HAVE to try this!” are common phrases I have heard in the past. If your goal is to have one dessert or one drink, stick to your guns and politely say, “No, thank you!” Whatever you do, don’t look back and regret one thing.
Pumpkin Protein Shake
Try this recipe after your next workout!
4 ice cubes
2 cups unsweetened original almond milk
1 scoop vanilla whey protein powder
1 tbsp chia seeds or ground flaxseeds
3 tbsp pumpkin puree
3 shakes of ginger, nutmeg and cinnamon (or as much as you desire)
Blend together and enjoy!
The post 9 Tips for a Fit Holiday Season first appeared on FitnessRX for Women.
* This article was originally published here
2020 Holiday Gift Guide for the Kids
Sharing holiday gift ideas for the kids this year! We tend to stick to the purchasing strategy of: “ Something they want, something they need, something to wear, and something to read.”
Hi friends! Happy Monday! I hope you had a wonderful and relaxing weekend. We caught some Black Friday sales online, got our first REAL family Christmas tree (“She’s a beaut, Clark”), decked the halls with everything holly jolly, I caught a glorious hot yoga class, and made dinner for a family in the squadron. Oh, and I also got a new fitness certification! I’m now a NASM-certified Women’s Fitness Specialist. I’m excited to use this training with the Fit Team workouts and plans I create here on the blog, and complemented my new cert with specialty workshops in Cardio for Performance, and Resistance Training.
A couple of exciting announcements before I head into the “meat” of this post: Beautycounter’s 15% off sitewide ends TODAY. If you’re been needing any holiday gifts (or goodies for yourself!) now is the time. Check it out here. Equilibria’s sale also ends today. You get 20% off sitewide plus an extra 15% with the code FITNESSISTA. CBD has been a game changer for me and I’m gifting it to friends and family who also need a little extra relaxation, stress relief, and TLC this holiday season.
I’m really excited for today’s gift guide because kiddos really bring the magic to Christmastime. I’m basically like Buddy the Elf and thought that nothing could possibly make the season more enjoyable… and then we had kids. They just magnify all of the magic of the holidays, even during a pretty weird and otherwise bit of a bummer year. I’m looking forward to doing everything we can to maintain some of our beloved traditions (and create some new ones). Also, exciting news: the Pilot is going to be home for Christmas!!!!!!! He’s missed the last two Christmases, so it’s pretty exciting stuff.
When we holiday shop for the kiddos, we keep things on the simpler side. They get their Santa gifts and stocking stuffers, and then from us, we stick to the “something they want, something they need, something to wear, and something to read.” This checks all of the main boxes and keeps things from getting too bananas with gifts from my parents and their other relatives. [Another hack: any gifts that aren’t opened in the first couple of days are stocked away in the playroom. I bring them out on a rainy day or when the kids say they’re looking for something to do.]
Today, I’m sharing some of the things on their personal wish lists, along with tried and true favorites if you’re shopping for kids their ages (5 and almost 9) this holiday season!! I’d love to hear your kids’ gift requests in the comments and any ideas you have!
2020 Holiday Gift Guide for the Kids
Something they want:
– Horse earrings (ordered these for the girls!)
– American Girl doll. These are always a huge hit… I think we’re up to 10 now lol
– Zingo! This is their favorite board game. They also love Guess Who?
– New roller skates or skateboard
– Magnatiles (P has been playing with these since she was a toddler and still adores them)
– Power Wheels. We did this a few years ago and they’ve been a huge hit
Something they need:
– New Ugg boots <— the waterproof ones last the longest
– Dance or gymnastics leotards
– Experience gifts are always a hit, like tickets to a museum or activity they love
– Practice goal and a new soccer ball
Something to wear:
– “Ugly” Christmas sweater dresses
– A festive dress or dapper blazer
Something to read:
– The Babysitter’s Club graphic novels. Liv has read all of these and LOVES them. I highly recommend if you have an 8-ish year old.
– Ivy & Bean
– Pinkalicious collection
– Fancy Nancy
– Pete the Cat
– Where’s Waldo?
– Mad Libs
– The Ramona Set
– The Boxcar Children (this makes a fun read-aloud)
What’s on the kiddos’ wish list this year? Any previous gifts that were a home run?
xo
Gina
Shop this post:
More:
This year’s small business gift guide
Cyber Monday Deals for other gift guides:
Hannah Andersson up to 50% off everything – perfect for family holiday matching jammies. We’ll be rocking the tannenbaum.
J Crew 50% off with code Cyber. Some top picks: this dress for Liv, this jumpsuit, and this leopard top.
Madewell 40% off. Love these pajamas, these booties, and these slippers.
eufy saves the day and is over $100 off.
Equilibria 20% off sitewide + extra 15% off with code FITNESSISTA. Orders over $150 also receive a free daily treatment oil!
Carbon38 is 30% off sitewide! I’ve been ordering all of my athletic clothes from here lately. Use the code GINAHAR at checkout 🙂
Great deal on our favorite Bose headphones for travel and work.
*Note: none of my gift guides are sponsored, and companies are not able to purchase spots on my gift guides. These are all items I curated myself and genuinely think they’d make awesome gifts for someone you love. Affiliate links are included, which don’t affect purchase price but enable me to earn a small kickback. Thank you so much for purchasing through these links and supporting small business and our family. <3
The post 2020 Holiday Gift Guide for the Kids appeared first on The Fitnessista.
* This article was originally published here
Sunday, November 29, 2020
Simple measurement could transform injury rehabilitation
Researchers have found a simple way to analyze the effectiveness of exercise training that could one day be conducted easily at a local gym or physio. Using vertical jumps as a test activity, the researchers could predict detailed information regarding technique and muscle activation patterns just through a relatively simple analysis of forces produced against the ground during the jump.
* This article was originally published here
* This article was originally published here
Saturday, November 28, 2020
Weighted vest for calisthenics
Like many of you, I have been working out from home for months now I have been enjoying calisthenics and how much I can do body weight wise, actually have not lost any gains
What I am wondering is purchasing an adjustable weighted vest I've been using a backpack with weights but it very cumbersome Some have told my not to because it could lead to back injury This so specifically for pullups, pushups, etc Trying to recreate those heavy load days like with free weights
Has anyone else had experience using vests in this capacity?
[link] [comments]
* This article was originally published here
Fierce 5 Novice Routine weekly progression? Amrap? Adding reps?
When gyms open up again I am intending on running the fierce 5 routine to get my numbers up.
The workout consists of
A:
Squats, Bench 3x5, Rows 3x8
Facepulls, Triceps, Calves
B:
Front Squat, OHP 3x5, RDL 3x8
Chin ups 3x8, Biceps, Abs
Weight is supposed to be added weekly, 5lb for upper body lifts, 10lbs for lower body
That would mean that either Workout A or workout B I'm hitting twice a week with the same weight
The author of the program writes: "For the exercises in the 5 rep range add 1 rep per set during the weeks you aren’t increasing weight. For exercises in the 8-15 range add 2 reps per set during weeks you aren’t increasing weight."
Does that mean I am supposed to for example do Squats and Bench for 3x6 instead of 3x5 if I am doing workout A twice that week? I was also thinking about simply making the last sets of each exercise of the last Workout that week an AMRAP set to get some weekly overload in terms of volume
Does that sound like a good idea?
[link] [comments]
* This article was originally published here
Friday, November 27, 2020
Daily Simple Questions Thread - November 27, 2020
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
As always, be sure to read the wiki first. Like, all of it.
Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness" after your search topic.
Other good resources to search are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.
Be aware that the more relevant information you add, the more relevant the answers you receive will be. And if you are posting about your routine, please make sure you follow the guidelines.
(Please note: This is not a place for general small talk or chit-chat. Also, the community decided long ago that we keep jokes, trolling, and memes outside of the Daily Q&A threads. Please use the downvote / report button when necessary.)
[link] [comments]
* This article was originally published here
Thanksgiving 2020 recap
Hi friends! Happy Black Friday 🙂 I hope that my fellow American friends enjoyed a happy Thanksgiving. It was absolutely different this year, but still a wonderful one. I try to maintain a grateful heart as much as possible, and this year I’m feeling extra thankful for our family and our health. I’m so thankful for all of you and genuinely appreciate all of my virtual BFFs out there! Thank you so much for hanging out with me over here on the blog and I hope you know that I’m thankful for YOU. <3
Thanksgiving 2020 recap
I woke up, made the kiddos’ breakfast, and hopped on the spin bike for Robin’s Thanksgiving ride. I took the Turkey Burn ride last year and loved it, so I figured it would energize me for the day. it was so much fun to see so many friends on the leaderboard!!
I did NOT expect to cry for half of the ride. #1 she announced a rider’s pregnancy who was taking the class live with her mom (cue all the happy tears) and she also talked about how grief and gratitude can coexist. It’s ok to be filled with tremendous grief at everything that’s been lost this year, but also tremendous gratitude. That hit me pretty hard. <3 This year has been a wild ride, and fellow moms know the exhaustion of constantly searching for silver linings for the sake of the kiddos. With all of the terribleness of this past year, there have also been some beautiful parts. Basically when I got off the bike, I couldn’t tell what was sweat and what was tears, but it was everything I needed.
Usually for Thanksgiving, we head to dinner, golfing, and poker at my Uncle’s house with easily 40-50 people. This year, most of us stuck with our smaller family units instead of getting the whole crew together. At our house, it was just my mom, nana, stepdad, Trevor, and us. We missed seeing the rest of the fam, but it was a perfect low-key celebration.
My contributions to the feast:
– Ina’s oven-roasted turkey breast. I’m never making a whole turkey ever again. It was INSANE; so flavorful and moist. I also used her trick and put it in the serving pan atop gravy and warmed it in the oven. The gravy keeps the turkey warm and prevents it from drying out.
– Green bean casserole (used the GF crispy onions from Whole Foods and they were life)
– Gluten-free stuffing (winged it based on my usual recipe)
– Cornbread (GF Trader Joe’s boxed mix)
– A sweet potato pie (<— my first time having it)
– My nana’s chocolate mousse pie (similar to this recipe)
– Mulled wine (<— necessary for Thanksgiving and Christmas)
– Ordered from Whole Foods: cranberry sauce, butternut squash with cranberries, and gravy
– Madre and Nani brought over two Costco pies, a whole turkey, a giant carafe of gravy, two types of stuffing, mashed potatoes, sweet potatoes, and roasted veggies
There were only 8 of us but we had enough food for 40 people lol.
We ate outside on the patio and watched Trevor’s little husky puppy Nova run around. Caro was amused and also very confused by her. It was pretty hilarious.
All the pie: 
It’s been 3 years since the Pilot’s been home for Thanksgiving! <3 We were so happy to have this guy around.
(check out the epic photo bomb)
A funny story about Liv:
She asked if she could have a piece of her Halloween candy while I was cooking, and I was just like ok sure whatever. She was eating a Milky Way and came over to me and handed me what seemed like a hard, white rock. She said, “Mom, I thought there was a rock in my candy, but I think it’s a tooth.”
I thought she was messing with me because she does this sometimes, and I turned it over in my hands and noticed the distinct shape and ridges of a real tooth. A molar.
You guys. I freaked out. I was calm on the outside, but hyperventilating on the inside. SOMEONE’S TOOTH WAS IN MY CHILD’S CHOCOLATE?! Who’s tooth is it? How does this even happen??
I told Tom to come over and inspect the tooth with me and while we’re trying to figure it out, Liv told us her mouth was bleeding. Turns out it was HER tooth. I can’t even describe my internal panic until we realized that a stranger’s molar wasn’t imbedded in her Halloween candy. So the turkey Tooth Fairy made an appearance last night.
This morning, I’m getting everything ready to set out to Fit Team later today, going for a hike with the fam, decorating for X-mas (YASSSS), and crushing our Black Friday shopping list.
Black Friday Sales! Some of my fave finds from around the web:
– Equilibria is 20% off sitewide PLUS if you use my code (FITNESSISTA) you get an extra 15% off! If you’ve been wanting to try CBD, now is the perfect time. You can read more about my experience here, but it’s helped a ton with my sleep and anxiety, especially over the past year. Orders over $150 also receive a full daily treatment oil as a gift ($68). Such a steal – check it out here! I highly recommend the mint daily drops, the bath bombs, the roller duo, and any of the gift sets as a gift for others or for yourself.
– Beautycounter last day to get 15% off sitewide (small amount of exclusions!). Definitely check out the All Bright C Serum, the Overnight Peel, this palette, the Supreme Cream, and the lipgloss trio.
– Fit Team Month 1 plans go out later today! If you want in on the fun, you can use the code LETSGO for $10 off your subscription. Use the code BLACKFRIDAY for 50% off any of my Fit Guide plans, including Post Baby Bod.
Old Navy 50% off everything! The girls love their activewear, like these leggings and these sweaters.
Our Place Always Pan is on super sale. (I ordered it in lavender and can’t wait for it to arrive)
Sweet deal on the Instant Pot!
I use this vacuum every single day and it’s the real deal.
Black Friday sale on the best sheets ever. We have the Hotel Collection and it was one of my fave purchases of the entire year.
gap is 50% off. Ordering leggings, sweaters, and pajamas for the crew.
Scoping out this 12 ft. Christmas tree…
Madewell up to 50% off. This jumpsuit is adorable.
Up to 60% off certain Etsy sellers!
Nordstrom up to 50% off more than a thousand items. Some of my faves: these amazing faux leather leggings, cozy pajamas for $30, this leopard throw blanket, Zella moto leggings for $26, short Ugg boots, and my favorite bra in the entire world.
Are you shopping this weekend? Anything you have your eye on?
Favorite part of your Thanksgiving this year? Any weird/funny kid stories lately?
Hope you have a lovely day and I’ll see ya soon!
xo
Gina
The post Thanksgiving 2020 recap appeared first on The Fitnessista.
* This article was originally published here
Thursday, November 26, 2020
8 month progress - M/25/5'11 - 108KG -> 82.6KG (238lbs -> 182lbs)
I wanted to post this in the hope that my progress inspires others, as fitness has become a huge part of of my life, it's helped greatly with mental health issues (both anxiety and depression, which I have suffered at quite severe levels), physical issues (joint pain, lower back issues) and general wellbeing.
I have 4kg to go before I enter a surplus and start bulking which I cannot wait for, unfortunately the gyms here don't open for another few weeks still (they have just shut again).
I have included the progress pics in the link above along with my 3 day split I have been following.
When the gyms are closed I have been doing the following workouts:
Day 1:
- Pressups 4x10-12 1
- 1 arm shoulder press with band 4x12 each side
- Bent over row with band 4x12
- Band pull aparts 4x15
- Squats with band 4x15 T
- ricep extension with band 4x15
Day 2:
- 1 arm floor press with dumbell 4x12
- Shoulder press with band 4x15
- Seated row with band 4x15
- Rear delt flyes dumbell plates 4x12
- Split squats with band 4x10
- Plank 4x30 secs - 60secs
Day 3:
- Chest press with band 4x20
- kneeling shoulder press with band 4x20 each side
- 1 arm row with dumbell 4x15 each side
- Shoulder W's 4x12 dumbell plates
- Deadlifts with band 4x15
- Bicep curl with dumbell 4x15
In terms of diet I started really low at 1500 calories, but increased this to 1800 after a few months. I aim for at least 150g protein but usually hit about 180g now, I don't track any other macros.
When bulking i'm gonna increase to around 2300 then increase from there.
Cheers all - Sam
[link] [comments]
* This article was originally published here
Daily Simple Questions Thread - November 26, 2020
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
As always, be sure to read the wiki first. Like, all of it.
Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness" after your search topic.
Other good resources to search are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.
Be aware that the more relevant information you add, the more relevant the answers you receive will be. And if you are posting about your routine, please make sure you follow the guidelines.
(Please note: This is not a place for general small talk or chit-chat. Also, the community decided long ago that we keep jokes, trolling, and memes outside of the Daily Q&A threads. Please use the downvote / report button when necessary.)
[link] [comments]
* This article was originally published here
My 2 Year Progress; M/23/5'9 (175 cm)/143 lbs - - > 170 lbs
Hello fellow Fitness Enthusiasts.
Since I started Lifting/Fitness I always wanted to come to a point where I felt comfortable with sharing a progress Pic. Not only because I was inspired by one of them on here but also as a statement to my self by being proud of what I achieved.
Progress Pics: (unfortunately only 1 before Pic with no legs sorry) http://imgur.com/a/b1uRH5U
When I first started lifting I was an insecure, depressed and lazy stoner. I needed a change in my life and found this subreddit back when I had office free time in a job I hated.
Not only did it inspire me but it was also an unbelievable useful resource for general information about training and nutrition. Big shoutout to the Simple Questions Thread everyday and all the amazing people that answered my silly questions on there back then.
I started by buying a Squat Rack, a Bench, Barbell, 2 Dumbells and some weights.
My starting lifts 1 RM:
Bench - 30 kg
DL - 50 kg
Squat - 40 kg
OHP - 20 kg
My Lifts now:
Bench - 100 kg
DL - 160 kg
Squat - 110 kg
OHP - 67,5 kg
My Workout Program time line:
- Stronglifts 5x5 ~ 3 Months
- Ivysaurs 4-4-8 ~ 3 Months
- Reddit PPL 6 Days a Week ~ 12 Months
- NSuns 4 Day Variant ~ 6 Months and still going
Obviously the noob gains were strong, I made good progress on SL and Ivysaurs but I really started to enjoy working out so I upped my Frequency to 6 Days a week and possibly made the most asthetic progress on the PPL.
After that I wanted to change thing up a little bit and switched to NSuns 4 Days and still really enjoy it.
After 1 year of Training I moved to a bigger city were finally a gym was available and affordable.
I left my Home Gym equipment in my Hometown and everytime I visited my parents I had the availability to train.
I can say that buying this equipment was the best investment I ever made.
My weight fluctuated a lot in these 2 years.
I went from 65 kg to 85 kg in my first year. As you can already guess most of it was fat and it was the typical "Dirty Bulk" diet.
Tried to keep my protein intake about ~ 150 g a day. But was in a way too big surplus (about 1000 Kcal a day). My Tdee back then was about 2300 Kcals.
Most of diet consisted of high fat and way too many carbs.
After realizing I was way too fat and started to feel uncomfortable in my skin I knew I had to cut.
Kept my protein intake about the same but lowered my calories to about 1800 kcals.
This is also when I switched to PPL.
After a long hard cut I was back at about 71 kg BW but lost a lot of strength.
After finally figuring out my diet - that means eating a smaller surplus ~ 300 kcals, upping my Protein Intake to about 170 g per day and cutting back the high fat and carb meals I started to gain strength and build muscle again.
This is the way I'm handling my diet till today and hopefully I will keep making some gains.
Thank you for reading this post and enjoy your day. Hopefully the whole Covid thing will be over soon and all of us can get back in the gym asap.
Best regards
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* This article was originally published here
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