Ways to Improve Your Nutrition

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Maybe you have fallen into bad eating and snacking habits. Or maybe you realize that there are additional ways to get the most out of your caloric intake to boost your performance. Either way, improving your nutrition is not only important; it can be fun and easy.

There are some simple ways to make sure you are eating a healthy and well-rounded diet. Plus, you can still enjoy some delicious flavors and satisfying meals. So take these steps to improve your nutrition to benefit your overall health and wellbeing.

Get Plenty of Protein

Eating plenty of protein is essential for many of the body’s systems and functions. You can lose muscle, see decreased energy, and weaken your immune system if you fail to get enough protein in your diet. It’s also important that you are mindful about what types of protein you are eating as well.

Getting enough protein doesn’t have to take a ton of work and research. Eat a well-rounded diet and make sure a form of protein is included with each meal. If you are an athlete or someone that works out regularly, you might need more protein in your diet. You can also supplement with amino acids to ensure you are meeting all of your protein needs.

Clean protein is also the healthiest form. Look for organic soy products, wild-caught seafood, and grass-fed beef. If you eat lunch meat, look for options without nitrates and with minimal sodium content. Prepare your protein in healthy ways like broiling or grilling instead of using fatty methods like deep-frying.

Prepare Your Food at Home

When you cook, you have more control over exactly what goes into your food, and into your body. So make it a priority to prepare your food at home. And plan your meals ahead so you always have something healthy when hunger strikes.

Typical restaurant food can be full of preservatives, additives and artificial ingredients. You can avoid these things by prepping and cooking nutritious meals at home. Fill your fridge and pantry with healthy, organic and whole-food ingredients to get started.

If you live with others, you can have fun preparing meals together. What may seem like a chore becomes a fun, social occasion when you cook together. So enjoy each other’s company while you whip up a fresh salad or colorful soup. Then, relish in the delicious and nutritious meal that you made together.

Planning ahead makes cooking at home easier. Make a meal plan for the week and stock up on the ingredients so you never have to wonder, “what’s for dinner?” Take some free time to chop veggies, wash fruit and put together lunches for the week so you can grab a healthy meal as you head out the door. 

Avoid Processed Sugars

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Sugar is a tough thing to avoid and can be found nearly anywhere. Plus, one little nibble of a sweet treat can lead to a full-scale sugar binge. Sugar’s addictive properties often make avoiding it all together the best practice when trying to improve your nutrition.

Try subbing out your favorite sugary treats with ones that are sugar-free but equally delicious. Look for healthy, all-natural sweeteners and avoid artificially produced ones. Candy made from monk fruit can be just as sweet and satisfying without sugar. Or, look for drinks like soda made from stevia for a refreshing beverage.

If you find yourself with a sugar craving, look for other foods that are still sweet without added sugar. Berries and citrus fruits can give you the sweet taste you are looking for with the added bonus of nutrients. Or, chew on a piece of sugar-free gum to distract your taste buds until the craving passes.

Explore New Foods

One of the quickest ways to reach for unhealthy standbys is boredom. Explore new foods to keep your diet exciting. Plus, you’ll likely find some healthy new foods that you actually enjoy experimenting with.

Your local farmer’s market is an amazing place to find new produce that you have never tried before. Look for heirloom varieties from small, local farmers for fruits and veggies that are fresh and have unique tastes. Make it a point to look for new foods every time you visit. And since they likely change seasonally, there will be no shortage of variety.

If you find yourself struggling to come up with new meals, why not treat yourself to a healthy cookbook? Explore new recipes and try new ingredients you’ve never tasted before. You might just find your next nutritious favorite to add to your meal rotation.

When a new health food eatery opens near you, check it out with an open mind. Many of these chef-driven kitchens use healthy ingredients in unconventional ways that are super tasty. Plus, maybe you’ll get some inspiration for food and flavor combinations to try in your own kitchen.

Hydrate, Hydrate, Hydrate

It can’t be said enough, getting enough hydration throughout the day is essential to your overall well-being. It’s also important for you to keep up your nutritional habits. So, make it a point to sip consistently throughout the day and hydrate well before and after workouts. 

Oftentimes, your body can confuse thirst with hunger. This can lead you to reach to the nearest, most convenient snack, whether it’s healthy or not. Keep these feelings at bay by making sure you are always well hydrated. If you feel unusually hungry at an off time of day, drink a glass or two of water to see if you satisfy the feeling.

Water is a key part of your digestive system. You can eat all of the nutritious foods you would like but your body still needs to be ready to take in all of those great nutrients. Water actually aids in breaking your food down so these nutrients can be readily absorbed. So drink up!

Boosting Your Nutrition for Long-Term Health

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Good nutrition is a key component of your overall well-being. It’s well worth it to take the steps to improve your nutritional habits and find ways of healthy eating that work for you. And you’ll find some delicious new lifelong habits that you can enjoy for long-term wellness.

https://www.jaquishbiomedical.com/blog/amino-acid-supplementation-a-guide/.

The post Ways to Improve Your Nutrition first appeared on FitnessRX for Women.

* This article was originally published here

Modern Family's Ariel Winter Is On TikTok Now And She Does A Lot Of Booty Workouts - Cinema Blend

Modern Family's Ariel Winter Is On TikTok Now And She Does A Lot Of Booty Workouts  Cinema Blend

* This article was originally published here

30 Minute At Home Barre Workout (Video)

This 30-minute at home barre workout is perfect for women who are short on time but want to get an awesome workout! Barre is a great option to modify for beginners, those who want to build strength and endurance, and want to focus on lower body and glutes.

Hi friends! Hope you’re having a wonderful morning and looking forward to a relaxing and delicious feast day tomorrow for Thanksgiving. I wanted to pop in and share a quick barre workout that you can do anywhere over the holidays – especially if you’re traveling! Heads up that I’ll be sharing a special Black Friday offer to my newsletter friends later tonight, so make sure you’re on the list here if you want first dibs. 

 30 Minute At Home Barre Workout (Video)

This total body barre workout combines some of my favorite elements of barre: leg shaking series, glute burn, core work, balance challenges, strength, and endurance work. It’s strictly bodyweight exercises, so you can do this one anywhere! Barre is easy to modify for beginners and low-impact; it was one of my go-to workouts during pregnancy. As always, check with a doctor before making any fitness changes and honor your body. Modify as needed!

What is barre?

Barre is a low-impact workout that fuses elements of ballet, Pilates, yoga, and dance. You’ll work the muscle groups of your entire body with an emphasis on legs, glutes, and abs. Barre is low-impact, but can be high intensity. The beauty about barre is that you can adjust the intensity depending on participants’ fitness levels and how they’re feeling. There are always different ways to add or remove extra stressors, like heavier weights, bands, or other equipment. It tends to be lower on the cardio side, but you’ll find that many of the exercises will still increase your heart rate and make you sweat. It’s an effective workout option, and one of my very faves, that you can do at a studio, gym, or at home. You can read my blog post all about barre here!

What equipment do I need for barre?

Typically, barre workouts use a variety of tools, from bands, loop bands, balls, light dumbbells, and gliding discs. You don’t need any equipment for this particular barre workout – just your own bodyweight, a bottle of water, and an exercise mat.

What do I wear for barre class?

I typically recommend wearing leggings and a tank top or sports bra. These are my favorite leggings for barre!

Here’s the full follow-along workout video! Pin this one for the next time you need a quick and challenging low-impact workout.

 

Favorite barre workouts on Youtube:

Check out my YouTube channel and hit subscribe for all of my newest workouts. There are lots of barre, strength, and bootcamp workouts on my YouTube channel. I have a full post of YouTube fitness faves here. 

Did you try this one? Leave a comment below and let me know!

If you’d like a full barre workout calendar and plan, check out Barre Bootcamp 2.0 here!

Have a lovely afternoon and a Happy Thanksgiving! See ya on Friday and thanks so much for stopping by the blog today.

xo

Gina 

More barre workout videos you can do at home:

Band and ball booty and legs workout 

Yoga barre combo workout

20-minute cardio barre

Barre abs and core

Barre strength workout with dumbbells

The post 30 Minute At Home Barre Workout (Video) appeared first on The Fitnessista.

* This article was originally published here

Thanksgiving 2021 + Black Friday finds

 Hi friends! How are you? I hope that my fellow US friends had a lovely Thanksgiving. I just wanted to let you all know that I am so thankful for all of you. Thank you so much for being here and for supporting this lil blog, especially my friends out there that have been readers for a long time. I’ve been able to connect with so many amazing friends all over the world, and every day, I’m grateful for this blog and our incredible community. Thank you for reading, for being so awesome, and for giving me the opportunity to connect with you on this little corner of the internet. 

 

Our Thanksgiving was low-key and wonderful. We woke up early and I popped the cinnamon rolls into the oven – Alton Brown’s recipe is usually my go-to but lately I’ve been using this recipe since it’s faster and still tastes amazing – and my mom, stepdad, Trevor, his girlfriend, and nana all came over for Thanksgiving breakfast. We were just going to have cinnamon rolls and egg casserole, but in pure madre fashion, she brought enough food for 40 people AND her famous homemade Bloody Marys. We ate and chatted while the kids ran around outside with the dogs.

(Trevor brought his husky Nova over and the dogs all love each other)

They all headed home and the girls watched Home Alone while I caught the Peloton Thanksgiving ride on demand. Next, we got ready to head to my uncle’s house.

Everyyyything I ever wanted. Also, why do we only have Thanksgiving food once per year?

(We brought some maple and turkey bacon Brussels sprouts and these brownies, which were delicious)

We had the usual giant feast with my dad’s side of the family. It ended up being insanely windy all day, but it died down a bit while all of the guys went golfing. I curled up in a blanket and talked with cousins while the girls played in the backyard, and it was a perfect day.

The dessert spread:

And now BRING ON the holiday decorating, holly jolly festivities, and Christmas movies. I’m so ready 🙂 It’s also one of my favorite holidays of the year : Black Friday! I usually use this chance to finish out our holiday shopping, and also buy some of the things we’ve been needing for the house at an excellent discount. 

So many awesome Back Friday deals!

I’m sharing one of my own: nutrition coaching is 50% off for the first month for this weekend ONLY.

I’ve been working with a handful of 1:1 clients since I completed my certification and am ready to add 15 new clients. This is super limited because I want to provide the best possible experience. If you’ve been looking for some help with nutrition foundations, healthy habits, assessing your routine, eating to meet your goals and unique needs, or want to try macro tracking, I’m your girl. I have some clients that are working on the basic foundations of nutrition – you can’t build a house on a shaky foundation. I have other clients who are level 2s and 3s working on skills like macro tracking and carb cycling. 

If you’re feeling burned out, overwhelmed, or uninspired on the nutrition front, I’d love the chance to work with you. Many of my clients are UNlearning previous habits from dieting and deprivation, and it’s been incredible to see their progress and their relationship with food completely change. If you’re tired of obsessing over food and *food rules*, jump in and join us. 

When you sign up for your first month, you can start right away or start in January – it’s up to you! Think about how great it will feel to start 2022 knowing that you have a coach in your corner to help you develop sustainable nutrition habits for life. No more guessing what or when to eat. No more deprivation and dieting. Think about starting the new year with actionable steps you can take and a solid plan to help you get to your goals.

Read all of the details and sign up here! (50% off deal ends Monday at midnight PST or sooner, depending on when the 15 spots are filled) 

Barre Bootcamp 2.0 is 50% off with the code blackfriday. If you’ve been wanting to try this workout program, click here and get 50% off! Follow-along videos you can do anywhere, plus a 4-week calendar. The downloads are yours to keep and stream forever.

Sakara! This is their ONLY sale of the entire year, so if you’ve been wanting to try it, now is the chance! I LOVE their meals and they have so many cute holiday items in their clean boutique. I have and love the water bottle, robe, milk frother, and sweatershirt. Use the code XOGINAH-BF21 for 25% off sitewide. 

You can also use the discount for their meal delivery service (I get it once a month as a treat for myself and it feels like a gift to eat this beautiful, vibrant food I didn’t have to prepare), gifts, and clean boutique items (highly recommend the beauty chocolates, protein + greens, granola, and metabolism bars). Check it out here and use the code XOGINH-BF21 for 25% off!

HigherDOSE. You guyyyyyys. My beloved sauna blanket is on sale for Black Friday! I use this thing 2-3 times a week, every single week, and it makes me feel amaaaaaazing. The toasty warmness is especially lovely over the cooler months! It makes my skin glow, I get an awesome sweat, and sleep so well on the nights I use my sauna blanket. Check it out here and use the code DOSE2021 for 20% off! This was a Black Friday gift to myself last year and an excellent choice indeed. I also have and love their LED face mask and the copper body brush. 

Beautycounter! It’s 15% off sitewide and free shipping on orders over $50. I’d definitely recommend stocking up on gift sets (they’re expected to sell out), like the hand creams, bath oils, and Clean Dreams set. I also love the Beyond Gloss minis and the new Smooth and Bright Duo (new face mask alert!). I’d also use this chance to order daily faves, like the All Bright C serum, Overnight Peel, Countertime Supreme Cream, Color Intense Lipstick, and Charcoal Mask. Check it out here and if I can help you with skincare recommendations or holiday gift ideas, please email me gina@fitnessista.com and I’d love to help. 

Madewell 30% off with code OHJOY. This smocked mini dress is so cute and I love this sweater.

gap is 40% off! This is where I buy most of the girls’ clothes, and they love these soft twist shirts, this velvet dress, and all the leggings.

Old Navy 50% off sitewide. P wore this sweet plaid dress for our family holiday pictures.

Athleta is 20% off! This is where I get all of the girls athletic clothes, which are really like their comfy *weekend* clothes. They live in Athleta all summer. 

The best matching holiday pajamas for 40% off.

Lumen, the metabolism tracker I’ve been using, is on sale for Black Friday, plus you can use my code FITNESSISTA for an extra 10% off. I’ve been using this thing for a few weeks now and absolutely love it. It’s been insightful to know if my body is burning mostly carbs or fat, and it customizes your nutrition plan based on this data, your sleep, activity level, workouts, etc. Check it out here.

So tell me, friends: are you holiday shopping this weekend? How’s it going on your gift lists?

Here are some of this year’s gift guides:

For your fitness-loving friend

For her

For him

For the kids

We are about 80% done and I’m so relieved haha.

What was the highlight of your Thanksgiving? 

xo

Gina

The post Thanksgiving 2021 + Black Friday finds appeared first on The Fitnessista.

* 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

Taking it easy as you get older? Wrong

A team of evolutionary biologists and biomedical researchers lay out evolutionary and biomedical evidence showing that humans, who evolved to live many decades after they stopped reproducing, also evolved to be relatively active in their later years. The researchers say that physical activity later in life shifts energy away from processes that can compromise health and toward mechanisms in the body that extend it. They hypothesize that humans evolved to remain physically active as they age -- and in doing so to allocate energy to physiological processes that slow the body's gradual deterioration over the years. This guards against chronic illnesses such as cardiovascular disease, type 2 diabetes, and even some cancers.

* This article was originally published here

CANTEEN^® is designed to provide your body with the vitamins and electrolytes needed to keep your body hydrated and functioning at its highest state of readiness.

Staying properly hydrated is crucial to performance and a well-functioning body. And hydration is a vital component of not just your training goals, whether you want to add lean muscle or drop fat, but hydration (and diet) also plays a key role in building and maintaining a strong immune system to fight infection. In fact, the body is made up of approximately 70% water and no reaction happens in the body without it. There is no getting around it; you need to be properly hydrated to function at optimal levels – and there has never been a more effective and better tasting way to achieve that goal than Blue Freeze-flavored CANTEEN^®.

Performance Hydration Powder

CANTEEN^® from Redcon1 a performance hydration powder, designed to provide your body with the vitamins and electrolytes needed to keep your body hydrated and functioning at its highest state of readiness. Electrolytes are electrically charged minerals that carry energy in your body. When mixed with water, electrolytes can help support the electric tissues in the body, which are essential for maintaining proper organ function and overall health. Electrolyte powders like CANTEEN^® help replenish your body with essential vitamins and minerals, while giving you the hydration you need to feel and perform at your best. They play a role in muscle contraction, metabolism, and various other cell functions.

Better Than Water Alone

We are used to carrying our gallon jugs of water around with us all day, but Redcon1 has taken hydration to an entirely new level with CANTEEN^®. Once we took our first sip of CANTEEN^® we could feel the vitamins and electrolytes flow through our body and we realized this was an energizing, invigorating experience that was better than water alone. And the Blue Freeze taste provided a light and refreshing sensation that was a definite upgrade over flavored water. CANTEEN^® is also available in Plum Fusion flavor, which for many people hits the spot quite nicely as well.

Stay Properly Hydrated

To stay properly hydrated, make sure you always have your CANTEEN^® with you and you’ll be fortified to take on whatever the gym or the day brings your way. CANTEEN^® can be taken on training and non-training days. And it’s easy to use. Mix 1 scoop of CANTEEN^® with 8 to 12 ounces of water or your favorite beverage and drink it any time of day. Drink in the morning before heading to work to ensure you’re alert and ready to get the day started. CANTEEN^® can also be consumed during your workout or athletic event. Or use it during or post-workout to reduce soreness and make sure your muscles don’t cramp. And, add to your water bottle and sip throughout the day to help your body recover and run at its best.

CANTEEN^®

• Refuel

• Hydration

• Electrolytes

• Recovery

For more information, visit redcon1.com

The above statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The post CANTEEN® first appeared on FitnessRX for Women.

* This article was originally published here

High-Intensity Full-Body Program

Scientific breakthroughs have showed that high-intensity training (HIIT) makes it possible to lose weight and improve muscle tone without spending hours in the gym. While this program is tough and demanding, it will turn up your metabolic furnace so that you become a fat-burning dynamo.

Monday

1. High-intensity, intermittent exercise on an elliptical trainer or stationary bike, 20-30 minutes: This technique involves doing short bouts of maximal exercise immediately followed by short bouts of submaximal exercise. Warm up by exercising for 2 minutes at a comfortable pace. Then do 8 revolutions at maximum intensity (100 percent effort, as hard as you can) followed by 12 revolutions at 40-50 percent effort. You have completed one revolution each time you extend your right leg when exercising on the stationary bike or elliptical trainer. Repeat this sequence without resting for 20-30 minutes (i.e., 8 revolutions maximal; 12 revolutions easy; 8 revolutions maximal; 12 revolutions easy; etc. for 20-30 minutes). Add resistance to the elliptical trainer or stationary bike as fitness improves.

2. High-Intensity Upper-Body Transformation Workout. Do 2 sets of 10 repetitions of the following exercises. Rest 30 seconds between sets and 60 seconds between exercises. Lift the heaviest weight you can handle that allows you to complete the exercises using good form. Begin with one set of each exercise if you have not been training with weights.

3. Stretching: Do stretching exercises for the major muscle groups.

Tuesday

1. High-Intensity Lower-Body Transformation Workout. Do 3 sets of 10 reps of the following exercises, lifting explosively as you can. Rest 30 seconds between sets and 60 seconds between exercises. Lift the heaviest weight you can handle that allows you to complete the exercises using good form. Begin with one set of each exercise if you have not been training with weights.

2. Aerobics, 60 minutes. Choose an aerobic exercise that you enjoy, such as walking, jogging, cycling, swimming, gym aerobics, or cross-country skiing. Exercise continuously for 60 minutes. Build up slowly if you cannot exercise for that long at the beginning of the program.

3. Stretching: Do stretching exercises for the major muscle groups.

Wednesday: Same as Monday
Thursday: Same as Tuesday
Friday: Aerobics, 60 minutes. See Tuesday
Saturday: Rest
Sunday: Rest

Full-Body Transformation Diet
Eat a balanced diet containing a variety of foods. Include wholesome foods, such as fruits, vegetables, lean meats, whole grains, monounsaturated oils, nuts and fish. Avoid simple sugars and saturated and trans fats. The Atkins type diet— high in proteins and fats and low in carbohydrates— is not appropriate for this kind of exercise because you need carbs to train intensely. The Atkins diet works well for people who want to lose weight but are only moderately active. Reduce caloric intake slightly (300 to 500 calories per day) for long-term success. Healthy eating is more effective for long-term weight control than dangerous crash diets.

Description of the Exercises:

Step-ups with dumbbells: Stand with feet shoulder-width apart and knees bent slightly. Holding a dumbbell in each hand, place one foot on top of the bench and step up until that leg is almost straight. Allow the back leg to travel upward, but do not bring it to stand on the bench. End in a knee-up, one-leg stance. Lower down to the starting position and repeat as soon as your foot touches the floor. The movement should be explosive and continuous. Repeat using the opposite leg. Begin with 5-10 pound dumbbells and progress as fitness improves.

Lunges (reverse): Stand holding a dumbbell in each hand at your sides. Lunge behind you, placing just the ball of your foot on the floor, bending both knees so that one knee is directly over your foot at a 90° angle and the other knee is pointing to the floor, heel up. Push upward by straightening the legs. Do most of the work with the front leg. Do 10 reps and repeat with the other leg. Begin with 5-10 pound dumbbells and progress as fitness improves.

Knee (leg) extensions: Sit on a leg extension machine and grasp the handles to steady your torso. The pad should rest above your feet on the lower leg in line with your ankles. With your knees straight ahead and toes pointed up, raise the weight explosively until your knees are extended. If you have kneecap pain, do this exercise at the end of the range of motion or don’t do it at all. Begin with 10 pounds of resistance and progress as fitness improves.

Standing hamstring curls: Depending on the machine, position yourself either standing or kneeling. Once in position, place the heel of the working leg under the pad. Keeping the abs tight, slowly contract hamstrings until your heel touches your glutes. Change legs and repeat with no rest in between (most women should begin with 10 to 20 pounds).

Glute/hamstring squeezes: Do this exercise on a hyperextension bench or ham-glute machine. Position the pad under your hips. Placing your hands across your chest, lower your torso so your body is at a 90° angle with glutes and hamstrings completely stretched. Slowly rise up until your upper body is parallel with the floor. Concentrate on contracting your glutes and not your lower back.

Low pulley butt kickbacks: Attach ankle strap from the low pulley cable. Stand facing the machine with knees bent, grabbing the machine frame for support. Kick your leg back as far as you can without arching your back, and concentrate on squeezing your butt muscles as you extend your hip. Do 10 repetitions and then repeat this exercise using the other leg. Begin with 10 pounds of resistance and progress as fitness improves.

Hip abductions: Using a hip abduction machine, position your legs so that the outside of your knees rest against the thigh pads. Your back and hips should be in contact with the backrest during the exercise. Without lifting your hips or leaning forward, spread your legs apart explosively. When your legs are open as far as possible, pause momentarily and then return to the starting position. Most women should begin with a resistance of 40 to 50 pounds. You can also do hip abductions with a low polling machine if a hip abduction machine is not available.

Single-leg bridges: Lie on your back with your right knee bent and right foot placed on a step and your other leg extended straight up. Push off with your bent leg and lift your hips and straightened leg toward the ceiling so that you form a bridge. Hold the position for 4 seconds, supporting you with your hips, legs, and back. Lower your body slowly so that your upper back touches the floor first. Do 10 reps and then repeat the exercise using the other side.

Seated dumbbell shoulder presses: From a seated position, hold the dumbbells at chest level. Push the dumbbells overhead explosively. Maintain a tight, neutral spine; keep your chest out and head neutral. Lower the weight slowly to the starting position.

Incline machine chest presses: Adjust the seat so that the handles are at chest level and your feet are flat on the floor. Push the handles or bar overhead explosively. Maintain a tight, neutral spine; keep your chest out and head neutral. Lower the weight slowly to the starting position.

Flat bench dumbbell flyes: Lying on a flat bench on your back with your feet on the floor, grasp the dumbbells with palms facing each other and arms extended above your chest. Lower the dumbbells in a wide arc to the side until the dumbbells reach the chest and shoulder level and you feel a stretch across your chest. Keep the dumbbells in line with your elbows and shoulders. Pull the dumbbells explosively toward each other in a wide arc back to the starting position.

High pulley cable crossovers: Grasp the handles of the upper pulleys and extend your arms upward in a “V” with palms facing downward. Bend your arms slightly and bend at the waist. Pull the handles downward explosively until your hands touch each other at about waist level; return slowly to the starting position.

Machine lateral raises: From a seated position with elbows close to the sides, place forearms against the pads (or grasp handles, depending on machine). Abduct (lift) your arms to the side explosively until they are parallel with the ground. Return to the starting position under control.

Cable kneeling bent lateral raises: From a kneeling position with your right side facing the machine, grasp the handle attached to the low pulley position of the machine with your left hand. Abduct (lift) your left arm to the side explosively until it is parallel with the ground. Return to the starting position under control. Do 10 reps and repeat the exercise with the other hand.

Reverse grip lat pulldowns: Adjust the seat on the lat machine so that your arms are extended fully when grasping the bar and place your knees under the restraint pads. Grasp the bar with your palms facing toward you and extend your arms fully. Pull the bar downward explosively until it reaches chest level. Return to the starting position under control.

One-arm dumbbell rows: Place your right knee and right arm on a bench and your left foot on the floor. Your back should be flat. Extend your left arm while holding a dumbbell with your left hand, using a palms-in grip (pronated). Bring your left arm toward your chest explosively in a rowing motion; return to the starting position under control. Repeat this exercise using the other arm after you completed 10 reps.

Straight-arm pulldowns: Grasp a high bar attached to a high pulley or lat machine with a pronated grip (palms down). Bend your elbows slightly and lower the bar explosively until it reaches the top of your thighs. Return the bar to the starting position under control.

Two-arm overhead dumbbell extensions: Grasp the dumbbell handle with both hands and press it overhead. Slowly lower the dumbbell behind your head until it reaches the bottom of your neck. Straighten your arms overhead explosively and then repeat the exercise.

Triceps bench dips: Start with your back perpendicular to a flat bench. Place your heels on the floor and your hands on the edge of the bench and support your weight with straight arms. Bend your elbows and lower your body in front of the bench until your upper arms are parallel with the floor (or as low as you can). Push up explosively to the starting position.

Flat bench narrow grip triceps extensions (nosebreakers): Lie on a bench, grasping an E-Z bar using a pronated grip, hands 6 to 12 inches apart. Push the weight above your chest until your arms are extended (starting position). Keeping your elbows in a fixed position, lower the weight under control until the weight is 1-2 inches from your forehead. Extend your elbows explosively until the bar reaches the starting position. A spotter is mandatory for this exercise.

Hammer curls: From a standing position, grasp a pair of dumbbells and extend your arms with palms facing toward the body. Keeping your elbows low and at your sides, curl the dumbbells explosively until they reach chest level. Return to the starting position under control.

Concentration curls: Sit on a bench with your legs spaced wide apart. Grasp a dumbbell with your right hand and brace your right triceps on the inside of your right knee. Straighten your arm and extend the dumbbell toward the floor. Keeping your elbow fixed, curl the weight explosively toward your chest. Return to the starting position under control. Do 10 reps and repeat with the other arm.

Barbell curls: Stand with feet shoulder-width apart and knees bent slightly. Grasp the bar at shoulder-width with palms up (supinated grip). Keeping your elbows close to your body, curl the weight toward your chest explosively. Return to the starting position under control.

 

The post High-Intensity Full-Body Program first appeared on FitnessRX for Women.

* This article was originally published here

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?

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* This article was originally published here

Exercise increases the body’s own ‘cannabis-like' substance which reduces chronic inflammation

Exercise increases the body's own cannabis-like substances, which in turn helps reduce inflammation and could potentially help treat certain conditions such as arthritis, cancer and heart disease.

* This article was originally published here

Brief 5:2 diet advice is as effective as traditional GP advice, but people like it better, according to new study

A clinical trial has found people prefer receiving information on the 5:2 diet than standard GP weight management advice despite both interventions achieving similar modest weight loss results.

* This article was originally published here

Friday Faves

Hi friends! Happy Friday! What do you have going on this weekend? This is the first weekend in a LONG time that we don’t have much on the schedule. While I love the hustle and bustle, I’m pumped for some chill time. I’m looking forward to catching up on house stuff, filming a couple of workout videos for the blog and YouTube, and getting Fit Team programming ready to send out next week. I’d love to hear what you’re up to!

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

Black Friday finds!

With supply chain issues and shipping delays, so many spots are having early Black Friday sales. I’m trying to get our list crossed off as early as possible, so I’m pretty pumped for these early discounts.

Here are my top three places to shop Black Friday deals:

Sakara! This is their ONLY sale of the entire year, so if you’ve been wanting to try it, now is the chance. Use the code XOGINAH-BF21 for 25% off sitewide. Cost was one of the factors that kept me from trying Sakara for so long, so the discount is an excellent opportunity to give it a whirl for the first time. The code is good for new and current clients, and also includes their holiday collection. I have and love the robe, milk frother, and sweatshirt. (I have a feeling these will sell out quickly, too.) 

You can also use the discount for their meal delivery service (I get it once a month as a treat for myself and it feels like a gift to eat this beautiful, vibrant food I didn’t have to prepare), gifts, and clean boutique items (highly recommend the beauty chocolates, protein + greens, granola, and metabolism bars). Check it out here and use the code XOGINH-BF21 for 25% off!

HigherDOSE. You guyyyyyys. My beloved sauna blanket is on sale for Black Friday! I use this thing 2-3 times a week, every single week, and it makes me feel amaaaaaazing. The toasty warmness is especially lovely over the cooler months! It makes my skin glow, I get an awesome sweat, and sleep so well on the nights I use my sauna blanket. Check it out here and use the code DOSE2021 for 20% off! This was a Black Friday gift to myself last year and an excellent choice indeed.

Beautycounter! It’s 15% off sitewide and free shipping on orders over $50. I’d definitely recommend stocking up on gift sets (they’re expected to sell out), like the hand creams, bath oils, and Clean Dreams set. I also love the Beyond Gloss minis and the new Smooth and Bright Duo (new face mask alert!). I’d also use this chance to order daily faves, like the All Bright C serum, Overnight Peel, Countertime Supreme Cream, Color Intense Lipstick, and Charcoal Mask. Check it out here and if I can help you with skincare recommendations or holiday gift ideas, please email me gina@fitnessista.com and I’d love to help. 

More Black Friday sales:

Madewell 30% off with code OHJOY. This smocked mini dress is so cute and I love this sweater.

gap is having a flash sale while I write this post – I’ll update it in the am if it expires! This is where I buy most of the girls’ clothes, and they love these soft twist shirts, this velvet dress, and all the leggings.

Old Navy up to 50% off sitewide. P wore this sweet plaid dress for our family holiday pictures.

The best matching holiday pajamas for 40% off.

House:

The cutest decorations my stepmom brought over last week. We were planning on going out for a bday dinner, but P had the sniffles and stayed home from school, so I texted everyone to say we were going to raincheck. I ended up having kind of a bummer day – I was just in a funk and going through some things – and the family ended up coming over here for dinner and cake. A bad morning/day turned into a lovely evening.  

Ashley with the BEST vegan gluten-free funfetti cake from Lovin’ Spoonfuls. 

Thanksgiving decorations! I know everyone is pumped about xmas decorations (me too!) but I’m still loving our festive lil Thanksgiving table.

Fashion + beauty: 

I ordered these boots because I wanted a clunkier trendy boot, and I have no clue how to wear them haha. What do I do with my jeans?! Cuff them? Tuck them so they’re more cropped looking? I have no clue… halpppp me. 

New palette from Tarte! I love when they include ideas for different *looks* with their palettes because it encourages me to use the colors in a new way. 

This Amazon dress! I’m always skeptical about ordering clothes from Amazon, mostly because of sizing and quality issues in the past. Rachel Parcell posted this dress on IG, and I decided to go for it because I needed something cute but not *too* fancy to wear to a ceremony for the Pilot on base. I LOVE it. It’s true to size, flattering, decent quality, and you can dress it up with heeled sandals or dress it down with low-top sneakers or booties. Also, it’s only $30! I’m tempted to order another color.(So proud of our favorite guy)

 

Fitness + good eats:

Give Planks workout plan – lots of ideas to use this week, especially if you’re traveling

Thanksgiving recipe roundup

Grazing boxes – perfect customizable holiday appetizer

Holiday spice sangria

How exercise can potentially help with anxiety

Read, watch, listen:

Queer Eye is coming back in December and I.can’t.wait.

Check out this week’s podcast episode here!

Tips on avoiding the comparison trap.

Thanksgiving Q&A!

Happy Friday, friends!
xo

Gina 

The post Friday Faves appeared first on The Fitnessista.

* This article was originally published here