Sharing my ideas for a fall 2021 capsule wardrobe; classic pieces you can wear the entire season and mix and match! 

Hi friends! How are ya? How was the weekend? The weather has been gorgeous here, so it was nice to spend lots of time outside. We had gyros and baklava at the Greek festival and spent an evening at the pool with friends. We don’t have a lot of swimming weather left, so we’re living it up while we can!

For today, let’s talk about fashion-y things. While I don’t stick to a true capsule wardrobe – let’s be real, I love to shop way too much – I definitely love choosing more classic pieces that I can rotate throughout the season. When you make thousands of decisions all day long, it’s nice to take the decision power out of what you’re going to wear – you know you have things in your closet you can mix and match without thinking too much about it. It’s very similar to eating the same things days in a row; if you know it works and it makes you feel good, just roll with it!

Here are some of the things I’m loving for this season in a fall capsule wardrobe for 2021. I love shopping with ya’ll, so if you have something you’re loving for this fall, please link it up in the comments section!  (* = things I already own and love. If I couldn’t find the exact brand or style, I linked to something very similar.)

Fall 2021 Capsule Wardobe

Tops and sweaters:

*Barefoot dreams cardigan

*Classic v-neck tee (I have a few colors in this one)

*Blouse with unique sleeves

Floral top

Oversized or off-shoulder sweater in a fall color

*Black lace camisole

Pants, jumpsuits, dresses, and skirts:

*Faux leather leggings

*Black leggings

Sweater dress

Black leather skirt (so cute with a sweater)

Black jumpsuit

Floral dress 

*Black skinny pants (these are so classy and flattering)

*Mom jeans or skinny jeans you love 

Outerwear:

Black blazer

Plaid blazer or shirt jacket

Tan moto jacket (on sale!)

Long wool jacket (I have a similar one to this one and it’s so cozy and classic)

Shoes and accessories:

Classic heels

Tan booties with a stacked heel

*Low-top sneakers (less expensive version here)

*Furry black mules (these were $25 and Tom thinks they’re ridiculous but I love them)

Everyday tote

Crossbody

*Hoop earrings

Large jaw clip or cute scrunchy

*Paperclip necklace 

You can mix and match so many of these things! Some fave sample outfits using the pieces above.

Jacket // Camisole // Boots // Crossbody // Pants

Sweater // Mom jeans // Hoops // Low-tops

Sweater dress // tote // booties // claw clip

Dress // moto jacket // tote// necklace // booties

Floral top // mom jeans // heels // crossbody // hoops

Which outfit do you like the best? Have you seen anything you’re loving for fall?

xo

Gina

*This post is not sponsored, but affiliate links are included above. When you make a purchase through any of the affiliate links on the site, it doesn’t affect purchase price and enables me to earn a small kickback that I use to keep this little blog running. Thank you so much for supporting the work I do here and our family!

The post Fall 2021 Capsule Wardobe appeared first on The Fitnessista.

* This article was originally published here

The Ultimate Guide for Prenatal Workouts

It’s important to maintain an active lifestyle while pregnant. Here is my ultimate guide for prenatal workouts, so you can exercise in the safest and smartest way possible. As always, check with your doctor before making fitness changes or beginning a new routine, especially while you’re pregnant.

Benefits of Prenatal Workouts

I think we can all agree that movement is a GOOD thing, and is extremely beneficial for pregnant mamas and their growing babies.

Here are a couple of reasons why it’s smart to maintain movement habits during pregnancy:

• Mood, energy level, and endorphins. It’s a mood and confidence boost when you feel like so many things are out of control
• Maintaining muscle mass and strength, which will help your body support itself as it continues to grow and shift center of gravity. Many traditional strength exercises are beneficial for labor, as well as the postpartum recovery period.
• Strengthens your heart
• Can help you to have a healthy pregnancy and potentially avoid gestational diabetes. (If this happens, it’s not your fault. I’m a big believer of doing anything we can to stack the odds in our favor, but also understand sometimes things happen because of genetics or bad luck. It’s not always something you *did* or *didn’t do*)
• Can help you get higher quality sleep
• Active mamas can help provide lasting benefits for their babies  

How Pregnancy Will Affect Your Workouts

As always, check with a doctor before making any changes to your fitness routine, especially if you’re pregnant. A good rule of thumb is to focus on MAINTAINING, not ADDING. Now isn’t the time to start anything new or extreme, but focus on maintaining an active lifestyle that you enjoy and that makes you feel good. You don’t want your workouts to deplete you, especially during pregnancy.

Generally, sedentary pregnant mamas can begin a walking routine, with their doctor’s approval.

(Pretty much everyone in the gym thought I was going to go into labor on the treadmill. Also, rest in peace to all of the lululemon tanks I totally stretched out.)

Safety Tips for Working Out During Pregnancy

I mentioned that a good goal is to maintain your current routine, but there are a couple of exceptions to this rule:

1. If you current do things in your routine that compromise your balance and increase your risk of falling. (Example: figure skating, gymnastics, slackline, rock climbing, yoga inversions)
2. If your current routine includes activities or motions that could cause blunt trauma to your belly (ex: boxing).
3. Exercises that include holding your breath for a prolonged amount of time or impact oxygen intake (like deep diving).

In these cases, it can be advantageous to take a break from these activities or modify.

How do I know how hard to exercise?

The “heart rate rule” (not getting your heart rate above a certain number) is outdated. Increased blood flow during pregnancy can cause an artificially increased heart rate. Instead, use the talk test. When you’re  working out, you should be able to say your full address without huffing and puffing. If you can’t do this, it’s a good clue to scale back.

When are prenatal workouts not safe?

Prenatal workouts aren’t safe when you struggle to talk from exertion, you are pushing yourself outside your normal limits, you are putting yourself in a compromising position (setting yourself up for a fall, trauma, etc), or when you find that your routine is draining you instead of energizing you.

Workout Modifications for the First Trimester

During the first trimester, you may find that morning sickness and nausea get in the way of your normal workout routine. In these cases, try to find ways to get in small bits of movement throughout the day. Some ideas: neighborhood walks, yoga, Pilates, barre, strength training, dance cardio. Since this is the time when the egg is implanting and begins to grow, I typically recommend lower-impact activities.

Workout Modifications for the Second Trimester

In the second trimester, many mamas feel a welcomed energy boost as morning sickness (hopefully!!) dissipates. You will likely feel the strongest and most energized during this trimester, so it’s important to avoid pushing yourself too hard, even if you feel good. Use the talk test and received exertion – on a scale of 1-10 (10 is sprinting your heart out; 1 is taking a nap), try to keep it in the 5-8 range.

ACOG recommends skipping exercises on your back after the first trimester. The supine position can cause compression on the inferior vena cava, which is a large vein that carries deoxygenated blood from the lower and middle body to the right atrium of the heart. If you’re on your back, the pressure of the baby can compress this vein and reduce oxygen to the fetus. You may start to feel this, and feel uncomfortable, hot, and/or dizzy.

Some women are comfortable performing a short exercise set on their back during pregnancy because it feels completely fine, but to be on the safe side, it’s not recommended. Also, some women experience zero symptoms or feelings when the vein is compressed, so it’s smart to avoid the supine position and also avoid lying on your right side. I wouldn’t risk it, especially because the exercises will always be waiting and it’s such a short amount of time to dedicate yourself to growing a healthy baby. Also, there are ways to safely complete almost ALL exercises during your pregnancy. It just takes a little modification.

Tips on modifying exercises that are typically on your back are here

I would continue to watch the impact during your second trimester, but if you are a runner and want to go for a run, just make sure you’re in an area with a decreased risk of falling or injury.

Workout Modifications for the Third Trimester

In your third trimester, things start to get a little more uncomfortable, as balance and gravity changes with your growing belly. I like to take things back to low-impact during this trimester and focus on general movement and healthy habits. Some of these exercises that are easily modified for impact and to avoid exercising on your back are: walking, prenatal yoga, barre, dance cardio, swimming, hiking, strength training.

Mama friends: what exercises felt the best to you during pregnancy? Are these any modifications or things you loved in your routine?

You may also enjoy:

• My Top 10 Prenatal Fitness Tips
• Pregnancy Exercises + Prenatal Workout Video
• Prenatal Yoga Modifications
• Exercise During Pregnancy
• How to modify Orangetheory when you’re pregnant

The post The Ultimate Guide for Prenatal Workouts appeared first on The Fitnessista.

* This article was originally published here

Intense workouts before bedtime won’t guarantee a good night’s rest, new research shows

A new meta-analysis assessed data from 15 published studies to see how a single session of intense exercise affects young and middle-aged healthy adults in the hours prior to bedtime. And while no two bodies are the same, the researchers did find that the combination of factors would interact to enhance or modulate the effects of exercise on sleep.

* This article was originally published here

Bouts of moderate to vigorous exercise can drastically improve a person's fitness - News-Medical.Net

Bouts of moderate to vigorous exercise can drastically improve a person's fitness  News-Medical.Net

* This article was originally published here

Friday Faves

Hi friends! Happy weekend to ya. What do you have going on? It’s been a bit of a weird week over here, but I’m looking forward to decorating for Halloween (it’s tiiiiiiiiime) and starting to plan P’s bday party. Fit Team plans are going out next week, so I’ll also be filming the tutorial videos and putting together a pumpkin recipe PDF for everyone. I’d love to hear what you’re up to.

Maisey said to tell ya’ll hi. 🙂 She is growing like crazy and I can’t believe how tall she is now!

(She also constantly has a wet beard from playing in her water bowl)

It’s time for the weekly Friday Faves party. This is where I share some favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Read, watch, listen:

I’ve watched this video maybe 20 times and it brings me great joy and happiness every single time.

View this post on Instagram

A post shared by Ryan Reynolds (@vancityreynolds)

SO pumped to meal plan using Cassy’s new cookbook next week! Did you order one yet?

What’s the nicest thing someone has ever said to you?

Did you watch Dancing with the Stars? I haven’t watched it in forever but was excited to watch with the kiddos this past week. Cheering for Cody (of course!) and Amanda Kloots.

Fashion + beauty:

This top is coming in next week’s Trunk Club shipment and it’s SO cute. They also sent some bootcut jeans and I just don’t think I’m mentally ready for most of the fashion styles that have returned.

I’ve been shaping my eyebrows here at home, mostly because I haven’t had time to get them done in a while. (Ok, and I choose nails over eyebrows every single time.) This is my secret! I use the medium arch stencil and use this to put eyeliner on my brows and then tweeze around that. It’s a good hack if you don’t want to go to the salon.

LOVE this plaid blazer.

New leopard pants!! These are from Carbon38. If you use the code GINAHAR, you’ll get 15% off. I love their selection right now and they have so many beautiful fall colors.

Fitness + good eats:

It’s time to do the annual pumpkin workout! Grab your gourds and give this one a whirl. 😉

Instant Pot butternut squash soup.

Strength training can burn fat, too.

Pumpkin spice amazeballs.

Zucchini pizza bites.

Happy Friday, friends!

xo

Gina

The post Friday Faves appeared first on The Fitnessista.

* This article was originally published here

Strength training can burn fat too, myth-busting study finds

A new systematic review and meta-analysis shows we can lose around 1.4 per cent of our entire body fat through strength training alone, which is similar to how much we might lose through cardio or aerobics.

* This article was originally published here

Physique Phriday

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?

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* This article was originally published here

What Should You Eat Before Training?

By Brad Schoenfeld, Ph.D., CSCS, CSPS, FNSCA

Q: I’ve read your recommendation about how important it is to have a post-workout meal of protein and carbs. But what about before a weight-training workout? Is there anything special I should eat before training?

A: Yes! The main nutritional goal pre-workout is to supply adequate energy for your muscles and brain during training. This makes carbohydrate consumption essential. Carbs are stored as glycogen in your liver and muscles. Since high-intensity exercise utilizes energy at a very fast rate, the body can’t supply enough oxygen to harness fat as a fuel source. Thus, it relies on its glycogen stores, which don’t require oxygen to be broken down for energy.

By taking in carbs before exercise, you ensure that your body’s glycogen stores are fully stocked. With a ready supply of glycogen, your muscles can access energy on demand. In this way, you’re able to go all-out in your training efforts, extending performance without “hitting the wall.”

Protein should also be included in your pre-workout meal. Although it doesn’t contribute much in the way of energy, consuming protein prior to exercise has both anabolic and anti-catabolic effects. Recent research has shown that, by providing a steady stream of amino acids at the onset of training, you maximize their delivery to working muscles and thereby attenuate the breakdown of muscle tissue during your workout. Moreover, you significantly increase muscle protein synthesis in the first hour after exercise, priming the body for anabolism.

The consumption of fat, on the other hand, should be kept to a minimum in the pre-exercise period. Fat delays gastric emptying, thereby prolonging the time it takes foods to digest. If food sits in your stomach during exercise, there’s an increased likelihood of gastric problems including cramping, nausea and reflux.

For best results, try to consume your pre-workout meal approximately two to three hours before training. Allowing a couple of hours between the end of your meal and the onset of exercise will ensure that the majority of your meal is digested and help to prevent gastric upset. Stick with slow-burning carbs and lean sources of protein. Oatmeal and egg whites, tuna on multigrain bread, lean steak and yams, chicken breast and brown rice are all terrific options. Total calories should be about the same as in one of your “regular” meals. This will provide adequate fuel without bogging down your stomach.

If you aren’t able to consume a full meal in the prescribed time frame, opt for a piece of fruit within a half-hour of your workout. Due to a high concentration of fructose, fruits are low on the glycemic index. This is significant because it keeps insulin levels stable, thereby preventing the potential for rebound hypoglycemia – a condition that can result in lightheadedness and fatigue. At the same time, fruits provide a valuable source of fuel during exercise, improving your capacity to train.

Ideally, the piece of fruit should be combined with a whey protein drink. Whey is a “fast-acting” protein, meaning it’s rapidly absorbed into circulation. This expedites the flow of amino acids to your muscles without having an appreciable impact on digestion. Aim for about one-tenth of a gram of whey per pound of bodyweight (i.e., a woman weighing 120 pounds would need about 12 grams of whey) mixed in a water-based solution.

The pre-exercise period is also a great time to have a cup of coffee. Caffeine acts on the sympathetic nervous system to increase catecholamine (i.e., epinephrine and norepinephrine) production. Among their diverse functions, catecholamines mobilize fatty acids from adipocytes (i.e., fat cells), allowing them to be utilized for energy. And since exercise increases caloric expenditure, the body can make immediate use of these fatty acids to fuel your muscles.

Caffeine also has a positive effect on exercise performance. With an abundance of fat in the blood, your body is less reliant on glycogen, glucose and amino acids for energy, thereby delaying muscular fatigue. And by sparing glucose, your brain functions better (glucose is the primary fuel for your brain), allowing you to train with a greater degree of intensity. These benefits are present in activities lasting as little as 60 seconds or as long as two hours.

The post What Should You Eat Before Training? first appeared on FitnessRX for Women.

* This article was originally published here

10 Healthy Fall Instant Pot Recipes

The Instant Pot makes autumn meals easy! I’m sharing 10 healthy fall Instant Pot recipes that are comforting, nutritious, and delicious! 

I got an Instant Pot five years ago and felt like I was one of the last people to jump on the Instant Pot trend. I was intimidated by it, and didn’t want yet another giant kitchen gadget that wasn’t worth storing in our tiny San Diego kitchen.

This little culinary wonder has changed my life. (And don’t be afraid — the lid locks into place before you can use it.) I’ll use the Instant Pot frequently throughout the week, and when fall hits, I use it even more often for comforting soups, chilis, and even pasta recipes. If you’re looking for Instant Pot recipe inspiration, here are some healthy dinner options!

10 Healthy Fall Instant Pot Recipes

1. Instant Pot Lentil Soup via Well Plated

Instant Pot Lentil Soup is humble, unconditional love in a bowl. Whatever life is throwing at you, this quiet, soul-soothing soup is here to nourish.

2. Instant Pot Baked Potatoes with Crispy Skins via Platings & Pairings

Learn how to make Instant Pot Baked Potatoes with crispy skins! They cook in just 12 minutes in your pressure cooker. Then, finish them off under the broiler for perfect, crispy & salty skins.

3. The Best Instant Pot Minestrone via Eating Instantly 

The BEST Instant Pot Minestrone comes together in half an hour – the tomato based broth gets extra flavour from a parmesan rind.

4. Instant Pot Chicken Tortilla Soup 

This Instant Pot Chicken Tortilla Soup only takes 10 minutes of prep work. It’s gluten-free, high in protein, and makes the house smell amaaaaazing. It’s an awesome fall dinner the whole family will love.

5. Instant Pot Pumpkin Risotto via PaleOMG

Is there anything more comforting than risotto? This pumpkin risotto has goat cheese, cranberries, and pecans – all the festive, fall flavors!

6. Instant Pot Creamy Pumpkin Maple Oatmeal via Meaningful Eats

Instant Pot Creamy Pumpkin Maple Oatmeal! No-stir, perfectly soft oats cooked for 10 minutes in the pressure cooker. Lightly sweet with all the flavors of fall!

7. Instant Pot Applesauce via Happy Healthy Mama

This homemade Instant Pot Applesauce recipe is easy and makes a great snack or side dish that the whole family loves!

8. Instant Pot Whole30 Cranberry Sauce via 40 Aprons

This Instant Pot Whole30 cranberry sauce with apples and rosemary is the perfect Whole30 cranberry sauce: sweet and tart with no added sweeteners at all! It’s the perfect addition to any Whole30 Thanksgiving table and goes beautifully with my Whole30 green bean casserole. You’ll love this Instant Pot Whole30 cranberry sauce with apples and rosemary because it’s so easy and quick yet gourmet! Made so easily in the Instant Pot.

9. Instant Pot Beef & Broccoli via Fed & Fit 

This Instant Pot beef & broccoli will be the easiest at-home takeout you’ve ever made! With tender beef, flavorful sauce, and perfectly steamed broccoli, your entire family will love this dish!

10. Instant Pot Beef Stew via Fit Foodie Finds

This Instant Pot Beef Stew is everything slow roasted stew is, but without the long cook time! Fall apart beef and tons of veggies, plus its ready to eat in under an hour.

Are you an Instant Pot fan? Shout out your fave recipes in the comments below!

You might also enjoy:

• Chicken Tortilla Soup for the Soul
• Slow Cooker Greek Chicken Soup
• The Best Black Bean Soup Recipe

The post 10 Healthy Fall Instant Pot Recipes appeared first on The Fitnessista.

* This article was originally published here

Meds, surgery may help obesity-related high blood pressure if diet, exercise fall short

Being overweight or having obesity, weight that is higher than what is considered healthy for an individual's height, is a major risk factor for high blood pressure. A healthy diet, more physical activity and less sedentary time are recommended to reduce blood pressure for people who are overweight or have obesity; however, evidence of long-term weight loss and sustained blood pressure reductions from these lifestyle changes is limited. New weight-loss medications and bariatric surgery have shown benefits in both long-term weight loss and improved blood pressure, which can reduce the long-term, negative impact of high blood pressure on organ damage.

* This article was originally published here

Researchers call for a focus on fitness over weight loss for obesity-related health conditions

The prevalence of obesity around the world has tripled over the past 40 years, and, along with that rise, dieting and attempts to lose weight also have soared. But according to a new article, when it comes to getting healthy and reducing mortality risk, increasing physical activity and improving fitness appear to be superior to weight loss. The authors say that employing a weight-neutral approach to the treatment of obesity-related health conditions also reduces the health risks associated with yo-yo dieting.

* This article was originally published here

6 Ways to Make Your Chicken Tastier

Chicken is perhaps the most popular source of protein when it comes to eating a healthy high protein diet—and for good reason. Chicken breast provides about 30 g of protein in a 100 g serving and is fairly low in fat, compared to other meat proteins. If you are tired of eating plain, dull chicken breasts and need a few quick and easy ideas to satisfy your taste buds, give these six flavor boosters try!

1. Make Mustard A Must

I’m sure at some point in your dieting lifetime, you have tried to revive an overcooked chicken breast with a dollop of plain and simple yellow mustard. Sure you can continue to do this, but there are much other exciting ways to prepare chicken with mustard! For one, try using a different type of mustard like Dijon or Grainy Mustard, which are both low in calories and sugar. There are also sweet varieties like honey mustard or spicy mustard—just watch the extra calories and be sure to read the ingredient lists before purchasing.

You can also create a marinade with mustard using white wine vinegar or balsamic mustard for a tangier taste. Mix this with a few fresh herbs like sage and tarragon and a tbsp or two of olive oil.

2. Use Citrus Fruit

Chicken marinated with lemon or lime can provide a fresh summertime taste. Create an Italian or Greek flavor by mixing olive oil, oregano, garlic and fresh lemon. Grill or bake chicken after a few hours of marinating.

This flavor pairing mixes well with grilled veggies or fresh green salad. This mix also pairs well with a yogurt-based dressing or tzatziki dip. Make your own by mixing non-fat Greek yogurt with olive oil, cucumbers, garlic, lemon juice and dill or mint.

3. Spice It Up

Craving Mexican flavor? Marinade your chicken with lime juice, chopped chilies (or chipotle spice), olive oil and garlic. Bake or grill chicken after marinating. After cooking, chop your chicken and serve on top of brown rice with a low fat, low sugar salsa. Or, try making a guacamole using lime juice, mashed avocado and tomatoes. Feeling extra creative? Make a Mexican-inspired salad using chopped chicken, romaine, tomatoes, red onion, peppers and a few black beans.

4. Go Coco-nutty

Love breaded chicken? Create a flourless (gluten free) coating with coconut and almond flour. Begin by cutting chicken into strips. Dip chicken into a mixture of egg whites, unsweetened coconut milk and lime. After dipping in the egg white wash, coat with a mix of coconut and almond flour. Bake for 20 minutes on 400 F, flipping after 10 minutes of baking. This coco-nutty chicken matches pairs well with a freshly made mango-avocado salsa, or a fruity green salad that combines spinach, kale and fresh raspberries.

5. Mediterranean Mix

Balsamic vinegar, cooked from a reduction of white grapes, provides a rich flavor and lends a Mediterranean flare to any dish. Marinate chicken in balsamic vinegar, fresh basil, olive oil and garlic. You can grill or roast your chicken after marinating, for one to two hours max. If you marinade it too long, this acidic marinade will start to break down the chicken breast! Serve the balsamic chicken with a spinach and strawberry salad.

6. Thai-Inspired

Blend a gluten free, msg free, lite soy sauce with lime juice, hot chili peppers, smooth natural peanut butter and sesame oil to create a dressing for a Thai-inspired chicken salad. To make the salad, combine the dressing with chopped cooked chicken, romaine, grated carrot, mango, cucumbers and scallions. Not in the mood for salad? Marinate chicken in the dressing and bake or grill chicken as satays.

The post 6 Ways to Make Your Chicken Tastier first appeared on FitnessRX for Women.

* This article was originally published here

Daily Simple Questions Thread - September 18, 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.)

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* This article was originally published here

VR Fitness Games You Can Try to Take Your Workout to the Next Level - Tech Times

VR Fitness Games You Can Try to Take Your Workout to the Next Level  Tech Times

* This article was originally published here

Northwest Syria Market Monitoring Exercise, Snapshot: 5th-11th July 2021 - Syrian Arab Republic - ReliefWeb

Northwest Syria Market Monitoring Exercise, Snapshot: 5th-11th July 2021 - Syrian Arab Republic  ReliefWeb

* This article was originally published here

Blueprint For a Sexy Butt

Fitness girls have always wanted a great butt and abs— it’s the rest of the world who is late to catch up. Mapping out your plan for achieving better than celeb-status glutes is easy when you have IFBB Bikini pro Juliana Daniell helping you out. Juliana’s Butt-Sculpting Workout is the perfect tool for getting results.

Juiliana’s Glute Workout

“The key to building glutes is to perform exercises that will maximally load the gluteus maximus, particularly during the eccentric phase,” says Jose Antonio, Ph.D., assistant professor of exercise science at Nova Southeastern University in Fort Lauderdale, Fla. “The best two exercises are the back squat and the lunge. In addition, adding plyometric training will further activate parts of the glutes that’ll shape it better than an onion.”

Use this workout once per week for four weeks to see improvements. For an even greater advantage, change the order of exercises weekly or add in a few of your favorite moves for variety. For this workout, you’ll need some kettlebells as well as your usual leg-training gym equipment.

CLICK TO PRINT

Where Does Juliana Get Her Glutes?

Juliana credits her award-winning glutes to doing a lot of lunges, step-ups, leg presses and squats. “Swimming, gymnastics and genetics I’m sure play a part in my rear, but today it’s because of the exercises I do!” claims Juliana. Juliana suggests working all of your glute muscles. “We have three muscles back there and people don’t always remember to hit all of them. Mix up your exercises to ensure you get all three specifically!”

Exercise Descriptions

Single-leg Deadlifts

Set: Using a 15-pound kettlebell, stand with one foot off the ground.

Go: Slowly lower the kettlebell toward the ground, bending at the waist. Allow the foot off the ground to float behind you.

Straight-leg Standing Cable Extensions/Band Extensions

Set: While standing on a block or bent over on a bench, place the cable strap around your ankle.

Go: Curl your ankle up toward your glutes and squeeze.

Wide-leg Deadlifts

Set: Standing on a block or step using a wide stance, hold a kettlebell between your legs.

Go: Slowly lower the kettlebell toward the ground. Keep your back straight and chest out throughout the movement.

Abduction Machine

Set: Sit in the abduction machine (moving your legs outward). Lean forward slightly and stay there for this exercise.

Go: Push your legs outward. You should feel a squeeze in the outer thigh and glutes.

Walking Lunges With or Without Kickbacks

Set: Option— hold one or two kettlebells in your hands.

Go: Lunge forward in a wide step. Your rear knee should lower to just above the ground. Make sure your forward knee never goes over your foot and your back is straight and core tight throughout the exercise. When you stand up, kick one leg back behind you (if doing with kickbacks) and then lunge forward with that same leg. Keep repeating on both legs. Juliana says the kickback really makes you focus on your glute; do it slow and precise and you will feel it!

Step-ups on Blocks

Set: Stand in front of a block, step or bench, holding one or two kettlebells in your hands.

Go: Step up onto the block in a controlled manner. Keep your core tight throughout the movement. Step down and repeat using the other leg.

Skater Drill

Set: Be sure to find an open area and wear good shoes.

Go: Jump side to side from one leg to the other, while keeping the leg behind you off the ground at all times. The angle of your back and where you place your hand makes a huge difference in the intensity of the exercise. For a more intense workout, keep your back low, core extremely tight (this is huge and a definite must no matter which way you do these), and hand barely touching the ground each time you switch legs. For an easier version or if your back starts to get tight, raise your chest and don’t put your hand as close to the ground. You can also let that back leg touch the floor, but I don’t think any of you are that bad off that you need to do that! Push yourself and feel this burn. It feels great and will stay with you for a few days. Juliana does these on an interval: 30 seconds on, 20 seconds off for 5 minutes. See how many rounds you can do. “Mine varies weekly!” Juliana says.

Juliana’s Diet for a Day

Wake up and do morning cardio on an empty stomach.

Meal 1 – 4 or 5 egg whites with oatmeal or cream of rice
Meal 2 – Fish or chicken with some kind of green veggie like broccoli
Meal 3 – Fish or chicken with sweet potato or rice
Meal 4 – Fish or chicken with some kind of veggie, like green beans
Meal 5 – Egg whites, and if I’m really hungry I’ll throw in a little bit of carbs in this meal as well. It all depends on how I feel.

Right before bed I sometimes eat some cottage cheese or a little almond butter; it helps get me through the night. I never let myself feel like I’m starving or not getting enough food. I’ll add in and take things out constantly and I always take my vitamins! And I try to drink a gallon of water every day.

Photos by: Per Bernal

 

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