Saturday, July 31, 2021

How should I prepare for my high school swim teamthis spring?

I am an upcoming sophomore in high school and I didn't swim in my freshman year because of COVID so this will be my first year. I've been swimming at my community pools swim team from like 5th grade to 8th but I've never taken it seriously so I have like okay form and speeds. I joined a swim team at another pool this summer but I'm only able to swim like an hour or 2 every week so it's not a ton. I've been doing some weight training and thinking of starting running, does anyone have any tips to get prepared? I don't want to be super slow

submitted by /u/PizzaHuttMonkey
[link] [comments]

* This article was originally published here

Thursday, July 29, 2021

Tr4yts - Best Selling Fitness Program

Wednesday, July 28, 2021

Top picks from the Nordstrom Anniversary Sale

Public Access for the Nordstrom Anniversary Sale is heeeeere! I look forward to this sale each year as a chance to stock up on winter and fall staples. It’s when I get some of the things I know we love and need (like Ugg boots, winter jackets, bras, underwear, sneakers, boots, jeans) and also have the opportunity to get new items for fall at a discounted rate.

As always, I combed through the entire sale and picked out the best of the best. I’m a regular cardholder (not someone who spends more than 10k a year or whatever the min requirement is to get super early access) so I had early access, but some of the items on my wish list were sold out. Thankfully, there’s still a lot of good stuff available!

Nordstrom Anniversary Sale Top Picks

Women:

Ordered this track jacket and excited for it to get here.

These heels in nude to wear with skirts or dresses this fall.

This is when I stock up on my fave everyday thongs.

This is the time of year when I order a few of my favorite bras, too. This one is wire free (praise be) and gives you a nice shape under t-shirts without being too padded or thick.

Inexpensive holiday gift ideas, like these slippersthese dainty initial pendants, and this chain bracelet.

Such an awesome deal on Coola sunscreen.

THEY HAVE a Theragun! I might finally need to go for it.

Men:

This casual pullover.

Classic chino shorts.

Great price on these low-top sneakers.

Super soft pima crew neck tee.

Amazing deal on this luggage.

It’s a perfect time to get new sunnies.

Kids:

These Tucker + Tate dresses are adorable and only $20. Got a polka dot one for P and love it!

These soft and comfy fleece hoodies.* (These arrived already and are SO cute and the fabric is excellent.)

This animal ear hoodie!

Fall/winter printed pajamas.

Things we already own and love from previous Nordstrom sales:

Women:

The BEST shorty pajamas and they have leopard print! I have multiple sets of these and the quality is incredible.*

These faux leather leggings. These have been a staple with low-top sneakers and a sweater for the past couple of years. They’re super flattering and comfortable.

My fave socks in the universe. I like thick workout socks and these are moisture-wicking and perfect for strength training and spin classes.

The coziest throw-on cardigan. I wear this around all winter.

I always pay more for Rails tops and it’s ALWAYS worth it. They last extremely well and are so cute with jeans or leggings.

These bike shorts! Love these for strength training and hot yoga. I fought the bike short trend for a while and regret it. They’re cute and comfortable for pretty much every type of workout.

I use this on the girls and myself and it’s the only thing that can tame our wild manes.

This bralette is cute with a v-neck tank. 

Wore these skinny jeans all last year. I know never say never, but I just can’t with the wide-leg baggy situation trend that’s currently happening.

Ugg boots and North Face jackets for the kiddos <— I always order their winter gear from this sale. These arrived already and fit perfectly (thank goodness) with a little room to grow. I’m always nervous guessing the sizing for the upcoming winter but I think we’ll be good.

*Items from the sale tend to sell out quickly, so I order my fave products ASAP! I know a lot of bloggers share the sale and just wanted to say thank you so so much to those of you who choose to shop through my affiliate links. <3

Are you shopping the sale this year? Where do you order or buy most of your personal clothes or outfits for the kiddos? I get a lot from Nordstrom for myself and for the girls, 90% of their clothes are from gap kids, with some Nordstrom, Crew Cuts, Target, and Old Navy sprinkled in the mix.

xo

Gina

The post Top picks from the Nordstrom Anniversary Sale appeared first on The Fitnessista.



* This article was originally published here

Tuesday, July 27, 2021

55 Fast Fat-Burning Tips

By Shoshana Pritzker

IN THE KITCHEN

1. Keep the Calories Up. Whether you prefer to eat three meals or six meals per day is up to you. What really matters is eating enough calories throughout the day to keep your metabolism fired up and provide you enough energy for the day. Believe it or not, eating more works!

2. Drop the Bubbly. Don’t be fooled by diet sodas; they, too, can wreak havoc on your waistline. Keep diet sodas to a minimum, while ditching the real stuff altogether. The carbonation in soda can cause water retention and bloat – something us women could do without!

3. Get More Protein. Studies show that diets high in protein result in more fat loss and lean bodyweight retention than diets low in protein. Protein builds muscle, burns fat and keeps us feeling fuller longer.

4. Swap Butter for Olive Oil. Cooking with olive oil instead of butter will lower your intake of unhealthy fats and increase your intake of mono- and polyunsaturated fatty acids that are known to boost metabolism and fat loss. Added bonus – shiny, silky hair to die for!

5. Become a Fat-loving Freak. Eat fat to burn fat. Add a sliver of avocado to your sandwich or a small handful of nuts to your oatmeal and you’ll increase your fat-burning potential.

6. Get Your Green Tea. Catechins in green tea have been found in research to increase metabolic rate and decrease appetite as well as reduce belly fat. Drink a cup of hot green tea after each meal to promote digestion and boost metabolism. P.S. – Black coffee works too!

7. Go Nuts. Hungry? Munch on nuts to prevent hunger and lose more fat. Just don’t eat too many. Stick to a 1-ounce serving a few times per day.

8. Meals by Numbers. Instead of sticking to breakfast, lunch and dinner, try eating five or six small meals per day. At this point, they now become Meal #1, Meal #2, and so forth. It’s not the time at which you eat that is important; it’s eating every two to three hours to keep your metabolism on fire that you want to pay attention to.

9. Grapefruits: Natures’ Sweetest Sour Fruit. The low-glycemic properties of grapefruits make them an excellent carbohydrate source any time of the day. They are also believed to help in the metabolism of fatty acids in the bloodstream. For a delicious fat-blasting addition, try eating a quarter of a grapefruit with your breakfast or lunch.

10. Don’t Over-scoop. It’s important to measure portions accurately. If you’re sticking to a meal plan that requires one level scoop of protein powder, don’t scoop a heaping scoop of protein powder. Doing this over time adds up to excess calories that your body doesn’t need. And if you want to reach your goals, going over your numbers is not going to help you get there.

11. Treat, Don’t Cheat. Allowing yourself one or two treat meals each week will keep your mind sane and your body burning fat. You won’t cause harm as long as you stick to your diet for all other meals of the week.

12. Fresh Is Better Than Dried. Dried fruits are delicious, but the fresh version is more filling and less sugar-dense. Instead of three dried strawberries, have three fresh ones and enjoy far fewer calories in a larger bite.

13. Eat Smart. Carbs are essential nutrients in your diet. It’s not a good idea to skip them altogether. Choose the right carbs to fuel your body – carbs low on the glycemic scale will provide sustained energy and won’t be stored as fat. Try sticking with whole grains, oats, sweet potatoes, apples, blueberries, grapefruits, quinoa and other brown options.

14. Don’t Miss a Meal. It’s not OK to skip a meal. Your body is expecting fuel every few hours and that’s what it needs to keep your metabolism revving. If you forget to eat lunch or lose track of time, your metabolism will slow down to make up for the fuel it’s lacking.

15. Eat Before Bed. Your last meal of the day should be within an hour of going to bed; that way you’re providing nutrients for your hard-earned muscle throughout the night. Put together meals consisting of healthy fats, lean proteins and green veggies. A great option is a veggie omelet or cottage cheese with some almonds or natural peanut butter.

 

AT THE GYM

16. Ramp Up the Intensity. If you think you’re working hard enough, you probably aren’t. Make a conscious effort to work out harder, run faster, lift heavier, rest less, and incorporate more activities you’re not used to doing. Keep your body guessing and burn more calories, too!

17. Lift Weights. Studies show that incorporating at least three days of resistance training per week into your program will increase lean body mass, ultimately fueling your metabolic fire. More muscle = more fat burned, especially when at rest.

18 & 19. Run for Fat Loss. A study on endurance runners found that runners lost an average of 5.4 percent of their body volume during the course of a single race. They lost most of the fat in the first half of the race. If you just begin running, you’ll lose more weight than someone who has been running throughout his or her entire life. Incorporate three to four sessions of running into your week for best results; you’ll continue burning fat even after your session is over. Running burns 374 calories in 30 minutes. Boost: Alternate fast and slow intervals, or take to the hills.

20. Work Out on Empty. Working out on an empty stomach (first thing in the morning or hours after eating) uses more fat as fuel without affecting performance, says a recent study published in the Journal of Medical Science and Sports Exercise.

21. Train Between 60 and 80 Percent. Daniel Carey from the University of St. Thomas concluded that cardio training between 60 and 80 percent of your max heart rate is ideal for maximizing fat burning and building aerobic capacity. Get yourself a heart rate monitor, do the math, and keep track of your fat-burning potential!

22 & 23. Skate Like the Stars. Inline skating burns about 425 calories in 30 minutes. What’s better than having fun while working out? This exercise works your butt, hips, thighs and tummy, all while burning fat! Boost: Alternate one minute of hard skating with one minute of medium-paced strokes.

24 & 25. Plyos Are a Plus. If you’ve ever tried a plyometrics workout you’d agree – these workouts are beyond tough! What’s awesome about plyos is that these workouts burn a ton of calories while continually challenging your mind and your body.

For beginners, choose exercises that you can do well. For more advanced trainees, choose more challenging exercises; be sure to vary the exercises per workout. Pick six or seven plyo exercises; perform them back-to-back for 10-20 reps each. Rest one minute in between each revolution. Do a total of 4 or 5 revolutions to get your fat-burning abilities in gear!

26. Lift First, Cardio Second. If you must do cardio and lift weights in the same trip to the gym, be sure to do your weightlifting workout before your cardio session. Doing so allows you to work out harder where it counts (in the gym) and burn more fat afterward. The idea is that you use stored carb sources while lifting weights and by the time you get to your cardio workout, you’re strictly using fat as fuel.

27 & 28. Superset Yourself Up for Success! Kill two birds with one stone. Supersets (performing two exercises back-to-back) build muscle and burn fat by increasing time under tension. Rest less and work harder for best results. Boost: Try a Tri-set: put three exercises together, instead of two!

29. Become a Track Star. Take your cardio workout to the field with sprints. Challenge yourself (and a friend) to a grueling session of sprints. Perform 20-40 yard sprints with 20 pop squats at the end. Rest 40 seconds between sprints.

30. HIIT Is Real. High-intensity interval training is the ultimate fat-burning cardio. You can manipulate any of your favorite cardio exercises to follow HIIT standards. There also is no rule to HIIT – you’re free to make it up as you go. A basic HIIT workout consists of changing the intensity every one to two minutes or as you see fit. HIIT burns more calories in less time than your average long-duration, boring cardio session.

31. No Talking Allowed. If you can hold a conversation or read a book while doing cardio, you’re not working hard enough. To burn fat, you better be working your butt off – literally.

32. Get in the Ring. Boxers and other combat athletes train based around a three-minute round. They train for endurance and strength as well as stamina, speed and flexibility. Build a workout consisting of three exercises which you perform for one minute each, back-to-back. Once your three-minute round is up, rest one minute and complete the round again. Try exercises like shadow boxing, jumping rope, crunches, jumping jacks, hitting a bag, or any of your other favorite plyo exercises. Do 5 revolutions for a killer 15-minute workout.

33. Put on Weight. Wearing a weighted vest (10 percent of your bodyweight) while climbing the stairs or walking the track can boost your calorie burn by 8 percent.

34. Don’t Discriminate. Use both types of cardio in your weekly workout schedule for best results. Studies show that performing both high-intensity interval training and long-duration low-intensity cardio most days of the week burns fat without overtraining. Try alternating your HIIT days with your long-duration cardio days.

35. Play Sports. Finding a new hobby that you enjoy can be good for your social life and your waistline. For instance, tennis burns 272 calories in 30 minutes.

 

SUPPLEMENTS

36. Cup-O-Joe. Your favorite morning brew may be the perfect pre-workout energy boost. The caffeine found in your black coffee is just enough to boost performance and speed fat loss.

37. Get your Multis. It’s important as athletes to provide our bodies with adequate vitamins and minerals. Sometimes we don’t get everything we need from the foods we eat. Supplement with a good multivitamin and mineral geared toward female athletes. Doing so will make you the ultimate fat-burning machine.

38 & 39. Take Vitamin C and Vitamin D. Vitamin C can help you burn more fat, and vitamin D may help you lose fat, research notes. Aim for 400 to 500 mg of C and 800 mg of D a day.

40. Use Flax Oil. As stated previously, healthy fats help you burn fat. Flaxseed oil (not the seeds, but the oil) is a superb blend of omegas, perfect for optimizing your fat-burning potential.

41. Thermogenics Are the Real Deal. Thermogenic supplements such as caffeine, capsaicin, and green tea increase metabolic rate and promote fat use. Look for products containing these ingredients and use them consistently, along with your exercise and nutrition program to reap results.

42 & 43. Go All The Whey. Whey protein shakes are not only convenient, but studies show that when consumed before a meal and after your workout, will help you lose weight and maintain muscle mass. Get Creative with Your Shakes: Toss in some berries or peanut butter for an added nutrient boost.

44. Get your Glutamine. Supplementing with 5 grams of glutamine twice per day will help spare lean muscle mass, ultimately boosting fat loss. The more muscle you have, the more fat you burn at rest.

 

IN YOUR LIFE

45 & 46. Win Each Day. Instead of focusing on your long-term goal as a whole, break it down into small daily goals. Work on completing each task for the day and over time, all of your daily “wins” will lead you to your ultimate goal. Cool Idea: Buy a calendar and every time you complete a day where you’ve “won,” color that day in or mark it off. At the end of the week or month, you can look back at your calendar and see where you succeeded and where you went wrong. When your calendar is fully colored in, you know you can be proud of your accomplishments.

47. Make it Mental. Visualizing yourself at your goal weight or goal body is the only way to go. If you believe you will be there – you will be. It’s those people who think positive thoughts that succeed on a daily basis. Make it part of your day to see yourself as the fit, healthy person you want to be.

48 & 49. Be Regular. Make it a point to wake up and go to bed at the same time every day. Keeping your body on a set schedule allows optimal rest and recovery, as well as provides for the perfect chemistry for weight loss. This includes your meal schedule.

50. Snooze to Lose. A study from Wake Forest University found that sleeping less than five hours promotes increased abdominal fat in adults less than 40 years of age. And if you sleep too long (8+ hours), your chances of holding onto tummy fat is just as likely.

51 & 52. Weigh In. Using a food scale to measure your meals is a great way to ensure you’re eating the right amount of nutrients. Map out a Meal Plan for Yourself. Include the exact portions of protein, carbs and fats you’re to have at each meal – then follow it.

53. Dress the Part. Wearing figure-flattering clothes to the gym can boost your morale and make you work out harder. If you’re happy with how you look in your new favorite workout top, you’re more likely to get in the gym to show it off.

54 & 55. Jam Out. Listening to your favorite upbeat tunes while you work out will add a bounce to your step. You’ll work harder and burn more calories while jamming out to something electric and high-paced than you would while listening to the blues.

The post 55 Fast Fat-Burning Tips first appeared on FitnessRX for Women.



* This article was originally published here

Primal Gains

fitness • April 1, 2020, 12:00 am


Monday, July 26, 2021

Moronic Monday - Your weekly stupid questions thread

Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.

Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.

As always, be sure to read the FAQ first.

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".

Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.

So, what's rattling around in your brain this week, Fittit?


As per this thread, the community has asked that we keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.

submitted by /u/cdingo
[link] [comments]

* This article was originally published here

Sunday, July 25, 2021

Fasted Cardio vs. Non-Fasted Cardio for Maximum Fat Loss

An article published in The New York Times on December 3, 2019 reported that, “Cyclists who peddled on an empty stomach burned twice as much fat.”

It has been reported in the scientific literature in the past that aerobic exercise after an overnight fast accelerates the loss of body fat. Research has shown that low glycogen and insulin levels from an overnight fast cause your body to shift fuel away from carbs therefore, allowing greater mobilization of stored fat burned for energy. This strategy is basically to help you become a fat-burning machine.

An article published in The New York Times on December 3, 2019 reported that, “Cyclists who peddled on an empty stomach burned twice as much fat.” This study that was reported in the Times’ article was published in the Journal of Clinical Endocrinology and Metabolism. The study found that exercising on an empty stomach before breakfast can lower muscle fat!

The study reported that the aim of the researchers was “to assess acute and chronic effects of exercise performed before versus after nutrient ingestion on whole-body and intramuscular lipid utilization, and postprandial glucose metabolism.”

In a six-week randomized crossover designed controlled trial, researchers at the University of Bath in England recruited 30 overweight, sedentary men. The researchers divided the men into three groups, one as a control and the other two groups riding a stationary bike, three times a week at a moderate pace tracking heart rates as well as the amount of fat that the subjects burn. One exercise group also downed a vanilla-flavored shake two hours before their ride (with no other breakfast) while the other group swallowed a similar-tasting placebo drink, containing water, flavoring and no calories. In other words, the placebo group rode on an empty stomach, but did not know it.

The riders who had pedaled on an empty stomach, however, had incinerated about twice as much fat during each ride as the men who consumed the shake first. The riders all had burned about the same number of calories while pedaling, but more of those calories came from fat when the men did not eat first.

Slimming of Muscle Fat

According to Javier Gonzalez, lead researcher of the study, said, “The reasons for this extra metabolic boost are complex but most likely involve slimming of muscle fat. The fasted riders’ bodies had to turn to internal energy stores for fuel, including fat from their muscles. (Interestingly, the fasted riders did not feel as if their workouts were more draining than the other group, according to everyone’s subjective ratings of their exertions.)”

The results of this study in the Journal of Clinical Endocrinology and Metabolism further confirms the benefits on fasting cardio before breakfast for maximum fat loss! When you eat a meal or carbohydrate before a workout, you increase levels of insulin, which enhances fat storage and inhibition of fat mobilization, oxidation, and fat burning. You do not want to release insulin before cardio if you want to burn more fat. By fasting on an empty stomach before cardio, your body can shift fuels from burning glucose to burning fat. The research shows that fasted cardio before breakfast will not result in loss of muscle tissue to a greater extent than cardio in the fed state.

A June 1, 2018, study published in the International Journal of Exercise Science reported that 10-hour fasting before a resistance training workout enhanced fat oxidation and fat burning. There are only a few studies that looked at the long-term effects of fasted cardio on body composition. The British Journal of Nutrition compared a morning run and eating an early breakfast or while in a fasted state. Not having breakfast resulted in 20% more fat being burned! Another research paper found that cardio-fed or fasted doesn’t make a difference on the amount of fat you lose (J Int Soc Sports Nutr, 2014). What research should we believe?

The scientific research has shown that fasted cardio could be an exciting and promising method for weight loss, fat loss, weight control, and metabolic health. The research shows that for someone with stubborn body fat, as well as someone who is lean, and wants to get ripped, then fasted cardio before breakfast can enhance more abdominal fat and intramuscular fat burning! 

‘The Fat That Makes You Thin’

A study published January 7th, 2021, in the Journal of the International Society of Sports Nutrition, reported that taking caffeine 30 minutes before exercise increased whole-body fat oxidation and fat burning during aerobic exercise.

Caffeine is a powerful central nervous system stimulant that has been shown to increase energy, mental alertness, focus, and exercise performance. It can also reduce appetite and boost metabolism and fat burning. Research has shown that as little as 100 milligrams of caffeine, the amount present in a cup of coffee, can enhance brown adipose tissue (BAT) thermogenesis, and increase energy expenditure.

The widely held belief that all body fat is bad is currently being heavily scrutinized, due to the recent discovery of a different type of fat in humans known as brown fat (BAT). This type of body fat can actually burn off energy in the form of heat by a process known as thermogenesis, which can ultimately reduce overall body fat.

The body has two forms of fat: white fat, or unwanted fat that can lie directly underneath the skin, and brown fat, which often is found in the shoulder blade region or the neck. Unlike white fat, brown fat is the good fat as it can help burn more calories. The more brown fat you have, the more calories you burn. Brown fat is often referred to as “the fat that makes you thin.”

Brown fat is packed with mitochondria loaded with UCP-1, the protein that uncouples fat burning with ATP (energy) production instead of converting the energy into heat via thermogenesis, making the mitochondria effectively the furnace of the cell. The emergence of brown fat as a readily available fat-burning furnace is revolutionary, but like any fire, it requires the proper kindling materials. The ability to get lean by producing extra brown fat, or enhancing the activity of existing brown fat, represents a promising way to burn fat and lose weight.

Several landmark discoveries and approaches to enhancing brown fat function are being explored at major research centers and universities worldwide, with great excitement. Brown fat research is a hot topic today.

 

References:

1. R M Edinburgh, H E Bradley, N-F Abdullah, S L Robinson, O J Chrzanowski-Smith, J-P Walhin, S Joanisse, K N Manolopoulos, A Philp, A Hengist, A Chabowski, FM Brodsky, F Koumanov, J A Betts, D Thompson, G A Wallis, JT Gonzalez. Lipid metabolism links nutrient-exercise timing to insulin sensitivity in men classified as overweight or obese. The Journal of Clinical Endocrinology & Metabolism, October 19, 2019, dgz104, https://doi.org/10.1210/clinem/dgz104

2. Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016 Oct;116(7):1153-1164. doi: 10.1017/S0007114516003160. Epub 2016 Sep 9. PMID: 27609363.

3. Frawley K, Greenwald G, Rogers RR, Petrella JK, Marshall MR. Effects of Prior Fasting on Fat Oxidation during Resistance Exercise. Int J Exerc Sci. 2018;11(2):827-833. Published 2018 Jun 1.

4. Skip Breakfast Before the Gym by Gretchen Reynolds. NY Times. December 3, 2019

5. Gillen JB, Percival ME, Ludzki A, Tarnopolsky MA, Gibala MJ. Interval training in the fed or fasted state improves body composition and muscle oxidative capacity in overweight women. Obesity (Silver Spring) 2013;21(11):2249-2255. doi: 10.1002/oby.20379

6. Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise. Am J Physiol, 1997;273(4 Pt 1):E768-E775

7. Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr, 2014;11(1):54. Published 2014 Nov 18. doi:10.1186/s12970-014-0054-7

8. Paoli A, Marcolin G, Zonin F, Neri M, Sivieri A, Pacelli QF. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess post-exercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab, 2011;21(1):48-54

9. Ramírez-Maldonado M, Jurado-Fasoli L, Del Coso J, R Ruiz J, Amaro-Gahete FJ. Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation? J Int Soc Sports Nutr. 2021 Jan 7;18(1):5. doi: 10.1186/s12970-020-00400-6. PMID: 33413459; PMCID: PMC7792284.

The post Fasted Cardio vs. Non-Fasted Cardio for Maximum Fat Loss first appeared on FitnessRX for Women.



* This article was originally published here

Saturday, July 24, 2021

How childhood exercise could maintain and promote cognitive function in later life

People who are physically active during childhood have higher cognitive functions in later life. Participants who exercised when they were children did better on cognitive tests regardless of their current age. However, no such relationship was found between task performance and post-childhood exercise -- suggesting that exercise during childhood is particularly important for brain development and long-term cognitive health.

* This article was originally published here

Friday, July 23, 2021

Friday Faves

Hi friend! Happy Friday! I hope you’ve had a wonderful week so far. What’s going on this weekend? We’re looking forward to *hopefully* having our first family pool party. The pool is full of water (ahhhhh!) and just need to make sure the balance and everything is good to go. I’ll definitely do a full pool reveal post and recap in the next week or so. In addition to pool time, I’m adding finishing touches on our August Fit Team Programming, and looking forward to a slower weekend without a ton planned. I’d love to hear what you have going on!

A big win for the week: we’re closer to Maisey and Caro existing in doggie harmony. Maisey has been wanting to jump and play all over Caroline, but Caroline is NOT into it. She’s an old gal who just wants to relax and sleep on the couch. We have an amazing dog trainer who comes twice a week (she literally speaks dog language and is SO good at what she does) and she’s helped us to teach Maisey some boundaries with Caro. She can smell her, but no jumping, biting, or trying to ride on her back.

Look at them being so cute together!

Maisey is making such huge strides and in addition to being ridiculously cute, she’s also super smart. With our trainer’s help, she’ll have excellent dog manners. 🙂

More faves from the week:

Fitness + good eats:

Try out this ball and band combo if you haven’t already!

Harney Cobb salad is always a hit. It’s grilled chicken, turkey bacon (cooked in the air fryer), hard-boiled eggs, black olives, tomatoes, cucumber, romaine, and Ranch dressing. It’s one of the meals we know everyone in the family will eat and enjoy.

We also enjoyed this enormous cheese board while my MIL was in town. The best lunch!

(+ different types of crackers)

It was my first time making meat roses and I’m still on the fence about them. They look really pretty but I feel like they seem unapproachable, like you don’t want to eat them to mess them up. What do you think??

Lemongrass chicken with rice and zucchini

Mango habanero salsa

Playlist for your summer workouts

Fashion + beauty:

We have a new product launch for Beautycounter coming up in early August! You’re going to love this one!!

My friends at Sakara sent over some summer goodies. The body oil smells incredible. I’m so pumped that we have a Sakara delivery coming next week – ready for some freshness and more veggies in my life.

I tried Nuuly after being ad targeted forever. It was fun to search through the pieces and pick out some new-to-me things to try out this month. I got this tee,

plus a handful of dresses, another top, and a skirt. I’ll report back once I’ve tried everything. For now, I’m really loving it but the only gripe is that the shipping took like 10 days to get the items to arrive. We’ll see if it’s a bit faster for round 2. (Otherwise, I don’t think it’s worth the cost if you’re waiting 10 days of the month for the items to arrive.) I have a referral link here for $10 off your first month if you want to try it out with me. 🙂

Nordstrom Sale goodies are arriving! I like when the goods trickle in slowly instead of being an obvious shopping mountain on the porch lol.

The home runs so far:

Got these Ugg boots for the girls. Love the little sparkle detail.

I also use this chance to get their North Face jackets for the winter. Here is the one I ordered for P.

This gorgeous Zella jacket.

(Public access begins on the 28th and you can check out my top picks here! I recommend adding items to your wish list and adding to cart as soon as you can. Things sell out quickly and I’ve noticed quite a bit have sold out already.)

Some faves that are still in stock:

 This cozy cardigan. I purchased one last year and lived in it all fall and winter. I’d throw it on with pajamas to wear around the house, or wear it with a v-neck tee and jeans.

These bike shorts. LOVE these for hot yoga and strength training.

This Hunter plaid shirt. I have a few Rails shirts and while they’re more expensive, it’s always worth it. The fabric and quality is amazing and they last for years.

I have this bralette and wear it with a tank top so a bit of the lace detail shows.

These Chelsea boots will look so cute with leggings and a sweater.

These initial pendants for a holiday gift option.

My fave leggings ever (for workouts and life).

Love these pajamas and have multiple sets.

Another inexpensive gift idea.

Hydroflask water bottles. 

Gahhhh I adore this blanket.

Might have to see how these compare to the Pilot’s beloved lululemon shorts.

If you’re in the market for a new bra, this is my #1 and I’m super weird and picky about bras. I hate underwire and also need a little bit of shape without being thick, bulky padding. This checks all of the boxes.

These sneakers with an understated leopard print.

This chain necklace. I have a similar one and wear it all the time.

Everyday super soft Pima crew neck tees for the hubby and these low-top sneakers.

* I know that everyone is posting about the Nordstrom sale so I just wanted to add a note and say thank you so much to those of you who choose to shop through my links. They don’t affect purchase price and help me to support our family. Your support means the world to me. <3

Read, watch, listen:

This fully supports the morning chocolate I have most days. 😉

Check out this week’s short podcast episode about a tip that helps me out on stressful and frantic days.

Obsessed with this backyard remodel.

How to stop being reactive.

Happy Friday, friends!

xo

Gina

The post Friday Faves appeared first on The Fitnessista.



* This article was originally published here

Revealing the secrets of cell competition

Cellular competition is a crucial quality control process that ensures that the development of an organism relies on healthy cells. Researchers revealed the secrets underlying cell competition and what features can pre-determine whether a cell will survive or not. Defects in energy production are critical in making cells vulnerable to elimination.

* This article was originally published here

Wednesday, July 21, 2021

Daily Simple Questions Thread - July 21, 2021

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. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

submitted by /u/AutoModerator
[link] [comments]

* This article was originally published here

Tuesday, July 20, 2021

How do I work out with dyspraxia?

Hi there. I'm a 16 year old trans guy (for all intents and purposes, I'm physically a girl but I'm dropping this info so I don't get misgendered or anything). I have a few basic goals - lose fat, gain strength, and fix my posture (I have both kyphosis and lordosis). Problem is - I have dyspraxia, which is a disorder that affects a lot of things, but the most important thing is that it has decimated my balance and hand-eye coordination. I can't really do a lot of exercises like step-ups or squats because I just can't balance well enough. Does anybody have any ideas on how to start? Apparently, working out does help dyspraxia symptoms so this probably won't be a problem for long, but I honestly have no clue on where to start since so many exercises just aren't really possible for me right now.

submitted by /u/Sparklypuppy05
[link] [comments]

* This article was originally published here

How Walking Can Build Up the Brain - The New York Times

How Walking Can Build Up the Brain  The New York Times

* This article was originally published here

Sunday, July 18, 2021

ANIMAL CUTS® POWDER

Animal Cuts Powder is a versatile, fat-torching matrix delivering a complete, comprehensive, and effective metabolic powerhouse.

Weight management is of prime concern for those who live the active mindset lifestyle – men, women, anyone who is trying to get shredded. Diet, meal preparation and exercise all have to come together in the ideal balance, whether you are going to compete on stage or want to look your absolute best for your family, friends and co-workers. Many people have trouble shedding the body fat they would like to, even when the other variables of their training and nutrition are on point. That’s a problem with a solution that is within your reach: Animal Cuts Powder, a hardcore fat burner from Animal brand.

It happens to so many of us: You got the diet and training down. You’re hitting your cardio with rigorous intensity. But you’re still not shedding fat the way you want to. That’s where Animal Cuts Powder can be your most valued and versatile training partner. Animal Cuts Powder provides hardcore results, but can be used by the hard-training athlete, or anyone looking to get shredded by increasing thermogenesis along with increasing your metabolic rate and expelling excess water retention while reducing hunger.

All-In-One Fat Burner

Animal Cuts Powder offers a unique “all-in-one” superior fat burner, going beyond the competition and bringing together the best features of the best diet products on the market. Each precisely formulated dose can help you tear away unwanted adipose to help reveal the lean, hard, muscle underneath. There are notable differences that raise Animal Cuts Powder above much of the competition, including:

• Unique water-shredding complex

• 2 key forms of carnitine and tyrosine

• Highest content/concentration of fat-burning actives per serving (4600mg)

• An effective formula with high customer satisfaction, proven by an Alpha Testing Program, resulting in users losing an average of 7 pounds in three weeks.*

Effective Metabolic Powerhouse

The exclusive Animal Cuts Powder formula combines multiple complexes and supplements into one: metabolic enhancer, natural diuretic, thyroid support, focus factors and energy-boosting agents, effective at incinerating body fat without the prolonged jitters and unwanted crash. Animal Cuts Powder is a versatile, fat-torching matrix available in two delicious flavors, Orange Mango and Blue Ice Pop, delivering a complete, comprehensive, and effective metabolic powerhouse.

Ready to Start Burning Fat?

Mix 1 scoop of Animal Cuts Powder with 8-10 ounces of your favorite beverage upon waking and take another serving four to six hours later. Each serving should be taken on an empty stomach just prior to a meal – stay well hydrated while on the product. Use for three weeks straight, then one off week. After the week off, you can run it again. Animal Cuts Powder can be used for as long as you are performing your cutting cycle. For optimal results, be sure to combine with a proper cutting diet. Can be stacked with any other non-stimulant Animal product. Leave time in between ingesting other supplements to ensure optimal absorption.

ANIMAL CUTS® POWDER

• All-In-One Fat-Burning Stack

• Extreme Metabolic Enhancer

• Natural Diuretic and Thyroid Support

• Appetite Suppressant

• Potent Thermogenic Agent

• Focus Factors

• Energy Boosting Formula

• Nootropics for Focus and Motivation

• Two Delicious Flavors

For additional information, visit animalpak.com

*Animal’s ATP for Cuts Powder was an internal study fully administered by the brand. No external research groups were used in any capacity. The research collected is proprietary to Animal and Universal Nutrition solely.

The post ANIMAL CUTS® POWDER first appeared on FitnessRX for Women.



* This article was originally published here

I burned 300 calories hanging Christmas lights (and you can too) - Journée Mondiale

I burned 300 calories hanging Christmas lights (and you can too)    Journée Mondiale * This article was originally published here ...