Friday, September 30, 2016

This Foolproof Trick Will Convince You to Work Out Even When You Don’t Want To

Ever feel like you just can’t get motivated to exercise? Or that you don’t have enough time in your day to fit even the quickest of workouts? We’ve all been there. Even if you’ve set yourself up for success—you’ve laid out your gym clothes the night before (or even slept in them!), you’ve put together a high-energy playlist, you have a friend waiting to meet you—sometimes even the thought of a delicious brunch isn’t enough to get you going.

Good news: we think we’ve discovered a potentially life-changing motivational trick, courtesy of Holly Rilinger, a celebrity trainer, FlyWheel master instructor, and Nike master trainer, as well as a trainer featured on Work Out New York.

It’s all about shifting your mindset: “If you’re going to say, ‘I don’t have enough time to work out,’ you should say instead, ‘it’s not important enough to me to work out,’” Rilinger says. Whenever you find yourself low on motivation, or feeling like you’re short on time, she says that this subtle change can make a huge difference. “If you change that, you’re going to change the way you think,” she says. “And see what happens.”

Rilinger, who gave us this gem during a Facebook Live segment, also dished with us on her morning ritual, how she uses meditation to stay focused, the essential items she always keeps in her gym bag, and the one thing she recommends that her clients do every day for wellness. Watch the video above for all of her great tips.

from fit1 http://ift.tt/2dovZIR via abstranslate.jimdo.com from Tumblr http://ift.tt/2dt68fb via abstranslate.jimdo.com

This 20-Minute Treadmill Workout Builds Speed and Stamina

Got 20 minutes? Then you have just enough time to hop on the treadmill for this high-intensity interval (HIIT) workout from Debora Warner, a running coach and CEO of the Mile High Run Club.

Warner calls it a "Peak to Peak" workout, since it alternates between challenging bursts of effort and lighter recovery periods. It also combines two types of interval training—hills and speed—to deliver a high-intensity sweat session in less time. As you probably already know, intervals are an efficient way for runners to build strength. Not only do they burn more calories than running at a steady pace, but they also help improve speed and stamina.

“All runners do interval and speed training or hill work to improve performance,” Warner explained in a recent Facebook Live with Health at Mile High Run Club’s New York City studio. “It’s the only way to get faster and improve indurance.” (Check out the full video below.)

RELATED: 3 Signs You Need a New Pair of Running Shoes

Ready to break a sweat? The first 10 minutes of Warner's Peak to Peak workout are comprised of hill intervals, which fire up your glutes and build strength. The final 10 minutes are speed intervals, helping you to push your pace.

Before you get started, pay attention to your form: Warner recommends that you “run tall,” which means keeping your chest and ribcage out and open, and making sure your shoulders are relaxed. Your arms should be kept at a 90-degree angle, with your wrists and elbows in line.

mile-high-run-club

from fit1 http://ift.tt/2daEp8M via abstranslate.jimdo.com from Tumblr http://ift.tt/2cR353e via abstranslate.jimdo.com

10 Yoga Poses to Do with a Partner

Work Out New York star Holly Rilinger has the perfect answer when people who tell her they don’t have time to exercise.  from fit1 http://ift.tt/2ddwqFF via abstranslate.jimdo.com

from Tumblr http://ift.tt/2dt5Chj via abstranslate.jimdo.com

Thursday, September 29, 2016

Photo



from Tumblr http://ift.tt/2draMKI via abstranslate.jimdo.com

inspireme-vegan: via IG @sweetsimplevegan crunchy oil-free...



inspireme-vegan:

via IG @sweetsimplevegan

  • crunchy oil-free potatoes,
  • raw vegan spaghetti marinara, 
  • organic heirloom cherry tomatoes,
  • romaine lettuce
from Tumblr http://ift.tt/2dz9Qcr via abstranslate.jimdo.com

myguidetobeinghealthier: I’ve been slacking. Dinner for the...







myguidetobeinghealthier:

I’ve been slacking. Dinner for the past few nights was a pasta with paprika and a Alfredo sauce and grilled chicken. Then I had a stir fry omelet thing I made with veggies for that next breakfast. And last night I was very proud of. Grilled chicken with pan fried zucchini squash and onion and a small salad as side. :) aside from all the junk we eat before all thing we are starting to slowly get back to eating healthier again.

from Tumblr http://ift.tt/2d032Q9 via abstranslate.jimdo.com

healthy food whaaat

sometimes-im-a-ballerina:

we all know that dancers need real healthy nutrituous food to keep us going, keep our bodies strong, and help with a variety of other things such as bloating, injuries, inflamation, you name it. a balanced diet is the key to success, and is just as important as physical training to a dancer or athlete. 

…so i have to tell you guys that unfortunately what i was eating for the last half of last season (roughly dec-june) was wreaking havoc on my body and immune system. i’d gotten fed up with dieting and eating the same foods all the time, and i decided to just let go and eat what i want when i wanted it. 
surprisingly, on a diet of mainly pizza and beer i suddenly dropped a lot of weight for no apparent reason. for some reason i thought i could keep just eating whatever i wanted (which was generally just crap food: candy, cakes, lots of bread, minimal veggies, lots of take aways…etc) without consequence on my body or dancing. i was really wrong. 

recently i’ve had a handful of health issues, and finally after consulting multiple doctors as well as my grandmother (who is a homeopathic nurse), we’ve concluded i have candida overgrowth. 
what is candida? candida is a type of fungus that is in your body, and is harmless if kept contained by your immune system. but if your immune system is compromised, it can invade and cause illness and infection. A few of the side effects include yeast infections, weight loss, athlete’s foot, fatigue, bloating, indigestion… and that’s just scratching the surface.
the foods i was eating were feeding this, and i wasn’t giving my immune system any fuel to fight it, thus it is out of control and needs to be solved.

so instead of complaining (like i’ve been doing recently), i thought maybe for the next three months while i’m on this strict diet (it’s even stricter that vegan or gluten-free diets) i’d post daily on instagram, snapchat, and here about my meals or other things i make to eat, give recipes, and generally just bring a little attention to this issue because this is the first i’ve ever heard of it and from the side effects list i have a feeling a lot of people may have it and not know what’s wrong. 

instagram/snapchat - remylpg

input on this? xxx 

from Tumblr http://ift.tt/2dDNMtd via abstranslate.jimdo.com

rosy-fitness-styles: ♥♥♥



rosy-fitness-styles:

♥♥♥

from Tumblr http://ift.tt/2dvoEcf via abstranslate.jimdo.com

rosy-fitness-styles: ♥♥♥



rosy-fitness-styles:

♥♥♥

from Tumblr http://ift.tt/2cZL4Nz via abstranslate.jimdo.com

blackcupcakekitty: Thinking of adapting this vegan wellington...





blackcupcakekitty:

Thinking of adapting this vegan wellington recipe a little for Thanksgiving this year. It looks fab and tasty!

from Tumblr http://ift.tt/2dIcsDR via abstranslate.jimdo.com

heathercliffblog: DAY 42: You can do tell when it’s a Sunday...







heathercliffblog:

DAY 42:

You can do tell when it’s a Sunday for me because I can put so much more effort into my meals and make it actually look yummy.

Breakfast: Green smoothie (check my page as I posted recipe earlier)

Lunch: Vegan roast! Rosemary sausages, all the veg, roasties, stuffing and mints sauce!

Dinner: Cold autumn nights call for spiced pumpkin soup ๐Ÿ๐Ÿ‚ I sort of improvised with the recipe as I could not find a recipe online that was a) vegan and b) going to give me the flavour I wanted! I’m glad I went with my gut as this was b-e-a-u-t-i-f-u-l. Message me, comment or post in my ask box for the recipe! Oh and I also whipped up some healthy homemade rosemary bread.

Happy Sundays ๐Ÿ๐Ÿ‚

from Tumblr http://ift.tt/2cOVtye via abstranslate.jimdo.com

fiti-vation: Just in cases you wanted some more ๐Ÿ˜œ 14 30-second...











fiti-vation:

Just in cases you wanted some more ๐Ÿ˜œ

from Tumblr http://ift.tt/2dpWl9W via abstranslate.jimdo.com

itsfoodloverstime: #LIKE 15 indulgent but healthy salmon...



itsfoodloverstime:

#LIKE 15 indulgent but healthy salmon recipes

from Tumblr http://ift.tt/2daJzS3 via abstranslate.jimdo.com

aufkochen: Selbst gezogenes Gemรผse - Paradeiser und Mangold -...



aufkochen:

Selbst gezogenes Gemรผse - Paradeiser und Mangold - mit Hirse

from Tumblr http://ift.tt/2cZ8YsP via abstranslate.jimdo.com

onionchoppingninja: (Bearded) Miffy Rabbit Bento I decided to...





onionchoppingninja:

(Bearded) Miffy Rabbit Bento

I decided to make my first chara-ben (character bento) for the Bottomless Pit’s birthday! I tried to make the rabbit look fluffy, but ended up making it look like it had a beard.

- Ketchup Rice (Omurice Rice Recipe here)
- Decorative Seaweed and Bonito flakes
- Grilled Okra and Chicken bits (ThatItookoutfromtheomuricericebecauseitshardtomakeshapeswithlargechunksofchicken)
- Dried Crispy Shrimp (You can get it in a packet)
- Tamagoyaki (Recipe Here)
- Fake Takoyaki Balls (I had extra ketchup rice so I rolled them into balls with more seaweed, then topped them with okonomiyaki sauce, mayonnaise, and bonito flakes)

My tag for bentos is #bento ideas !

from Tumblr http://ift.tt/2dnPUHX via abstranslate.jimdo.com

veganfeelsgood: Happy Monday ☀️ Catching up on some reading...



veganfeelsgood:

Happy Monday ☀️ Catching up on some reading while eating this kinda leftover but yummy lunch of sweet potato fries ๐Ÿ ๐ŸŸ, tomato ๐Ÿ…, cucumber, beetroot and lettuce

from Tumblr http://ift.tt/2ddUSF3 via abstranslate.jimdo.com

kansasvegan: Tahini Bombs! Personally, I’m more of a tahini...







kansasvegan:

Tahini Bombs! Personally, I’m more of a tahini person than a peanut-butter person…

from Tumblr http://ift.tt/2dnwQK8 via abstranslate.jimdo.com

inspireme-vegan: via IG @living_veg curry spiced...



inspireme-vegan:

via IG @living_veg

  • curry spiced potatoes
  • steamed broccoli
  • tomatoes
  • parsley
from Tumblr http://ift.tt/2cNUVIS via abstranslate.jimdo.com

superfoodsfan: (Via: fattributes.tumblr.com) Donut Gooey Butter...



superfoodsfan:

(Via: fattributes.tumblr.com) Donut Gooey Butter Cake - Get the recipe http://tr.im/4k8mk

from Tumblr http://ift.tt/2dwYgOK via abstranslate.jimdo.com

daily-deliciousness: Thai sweet chili peanut noodles



daily-deliciousness:

Thai sweet chili peanut noodles

from Tumblr http://ift.tt/2dn5hAm via abstranslate.jimdo.com

daily-deliciousness: 4 ingredient homemade vegan chocolate...



daily-deliciousness:

4 ingredient homemade vegan chocolate espresso frappuccino

from Tumblr http://ift.tt/2cDNyQV via abstranslate.jimdo.com

Sorry, But Yoga Might Not Count Toward Your Weekly Exercise Goals

Do you rely on yoga to meet your 150 minutes of moderate physical activity in a week? You might actually be falling short of your goal, suggests a new review of studies on the physical benefits of the popular mind-body practice. That’s because not all forms of yoga are intense enough to count as moderate exercise—although, depending on how you practice, certain styles certainly can be.

It’s estimated that as many as 20.4 million Americans practice yoga. With its increasing popularity, says study author Enette Larson-Meyer, PhD, it’s important for students and health professionals to understand exactly what type—and how intense—of a workout it really provides. Larson-Meyer is an associate professor at the University of Wyoming, and a certified yoga instructor.

Her new research looks at 13 previously published studies on Hatha yoga and several of its variations. Hatha is an umbrella term that describes a practice that integrates physical postures, breathing, and meditative elements; popular Western styles such as Vinyasa, Ashtanga, and Bikram can all be considered branches of Hatha yoga.

RELATED: Yoga Poses to Know Before Your First Class

The review, published in the journal Medicine and Science in Sports and Exercise, found a wide range of metabolic equivalent (MET) values for yoga practices and poses between the 13 studies. MET values are a measure of how hard the body is working, and can be used to calculate calorie burn. According to American College of Sports Medicine (ACSM) guidelines, an exercise with a MET value less than 3 is considered light intensity. Moderate intensity is between 3 and 6, while vigorous is 6 METs and up.

In the studies included in Larson-Meyer’s review, MET values for full yoga sessions ranged from 2.0 to 7.4—suggesting that yoga can vary from very relaxed to quite vigorous. The lowest value came from a study evaluating a Nintendo Wii Fit yoga practice, while the highest value came from a group of experienced practitioners flowing quickly through four rounds of Sun Salutations (Surya Namaskar), a series of 12 poses that’s practiced in many modern yoga classes.

The review found that most individual yoga postures, when evaluated on their own, had MET values in the light-intensity category. The few that did reach moderate levels included Dandayamana-Janushirasana (Standing Head to Knee), Dandayamana-Dhanurasana (Standing Bow), Trikanasana (Triangle), and Tuladandasana (Balancing Stick). Inversions, such as Sirsasana (Head Stand) only received MET values up to 2.5—although the studies did not measure some of yoga’s most difficult poses, such as Bakasana (Crow) or Adho Mukha Vrksasana (Hand Stand).

RELATED: Restorative Yoga Poses

Interestingly, the one study that looked at Bikram yoga did not find significantly higher energy expenditure than those found in studies of other yoga types. Bikram classes follow a set series of poses and are held in 105-degree rooms, and they’re often touted as major calorie burners because of how much participants sweat.

But the MET values of Bikram “were within the same range as yoga practiced at room temperature,” Larson-Meyer wrote. Bikram does not incorporate Sun Salutations or flowing transitions from move to move, she points out, so it may require less energy than other styles. (If the sequences were exactly the same, a person may indeed burn more calories in a hotter room.)

“I know a lot of people who attend hot yoga and they feel like they get a better workout, and that’s great,” says Larson-Meyer. “But for people who might be uncomfortable in the heat, it’s good to know that’s not necessarily true—you can get a similar workout in a room at normal temperature.” 

RELATED: How to Have a Home Yoga Practice That Sticks

The bottom line, says Larson-Meyer, is that yoga can be whatever you want it to be: a relaxing, light-intensity stretch session or a full-on workout with plenty of high-intensity moments.

Choosing a restorative class with more seated poses will likely give you the former, while one that incorporates lots of fast-paced transitions (jumping rather than stepping, for example) can give you the latter. Sessions that include standing poses and Sun Salutations are also likely to give you a greater burn.

“Most studies show that yoga is pretty comparable to walking,” says Larson-Meyer. “But if you really did want to get a higher MET value, it’s still possible by doing some specific harder poses at a faster pace than you normally would.”

RELATED: 8 Body Weight Exercises You Can Do Anywhere

Certain poses can count, in small amounts, toward the ACSM’s and American Heart Association’s recommendation to get at least 150 minutes of moderate exercise per week, she concludes. But if you’re just starting out or prefer a gentler style of yoga, a good portion of your practice may not be intense enough to meet those criteria.

That doesn’t mean you shouldn’t practice this type of yoga, if that’s what you like. Even light-intensity yoga has been shown to boost strength, improve balance and flexibility, calm the mind, and reduce stress, says Larson-Meyer. It’s great cross-training for people who do more intense workouts on other days, and it may be a sustainable form of exercise for older adults or people with joint problems, rheumatoid arthritis, or back pain.

“The most important thing is that you’re doing it in a safe environment with a qualified instructor, and that you’re getting the benefits of centering and focusing on things other than the physical body,” she says. “Other than that, people should find a higher- or lower-intensity style that works for them and their fitness goals.”

 
This article originally appeared on RealSimple.com.
from fit1 http://ift.tt/2dAuGV1 via abstranslate.jimdo.com from Tumblr http://ift.tt/2dtHJaq via abstranslate.jimdo.com

How to Do a Half Kneel Hip Stretch

Do you rely on yoga to meet your 150 minutes of moderate physical activity in a week? You might actually be falling short of your goal, suggests a new review of studies on the physical benefits of the popular mind-body practice. That’s because not all forms of yoga are intense enough to count as moderate exercise—although, depending on how you practice, certain styles certainly can be.

It’s estimated that as many as 20.4 million Americans practice yoga. With its increasing popularity, says study author Enette Larson-Meyer, PhD, it’s important for students and health professionals to understand exactly what type—and how intense—of a workout it really provides. Larson-Meyer is an associate professor at the University of Wyoming, and a certified yoga instructor.

Her new research looks at 13 previously published studies on Hatha yoga and several of its variations. Hatha is an umbrella term that describes a practice that integrates physical postures, breathing, and meditative elements; popular Western styles such as Vinyasa, Ashtanga, and Bikram can all be considered branches of Hatha yoga.

RELATED: Yoga Poses to Know Before Your First Class

The review, published in the journal Medicine and Science in Sports and Exercise, found a wide range of metabolic equivalent (MET) values for yoga practices and poses between the 13 studies. MET values are a measure of how hard the body is working, and can be used to calculate calorie burn. According to American College of Sports Medicine (ACSM) guidelines, an exercise with a MET value less than 3 is considered light intensity. Moderate intensity is between 3 and 6, while vigorous is 6 METs and up.

In the studies included in Larson-Meyer’s review, MET values for full yoga sessions ranged from 2.0 to 7.4—suggesting that yoga can vary from very relaxed to quite vigorous. The lowest value came from a study evaluating a Nintendo Wii Fit yoga practice, while the highest value came from a group of experienced practitioners flowing quickly through four rounds of Sun Salutations (Surya Namaskar), a series of 12 poses that’s practiced in many modern yoga classes.

The review found that most individual yoga postures, when evaluated on their own, had MET values in the light-intensity category. The few that did reach moderate levels included Dandayamana-Janushirasana (Standing Head to Knee), Dandayamana-Dhanurasana (Standing Bow), Trikanasana (Triangle), and Tuladandasana (Balancing Stick). Inversions, such as Sirsasana (Head Stand) only received MET values up to 2.5—although the studies did not measure some of yoga’s most difficult poses, such as Bakasana (Crow) or Adho Mukha Vrksasana (Hand Stand).

RELATED: Restorative Yoga Poses

Interestingly, the one study that looked at Bikram yoga did not find significantly higher energy expenditure than those found in studies of other yoga types. Bikram classes follow a set series of poses and are held in 105-degree rooms, and they’re often touted as major calorie burners because of how much participants sweat.

But the MET values of Bikram “were within the same range as yoga practiced at room temperature,” Larson-Meyer wrote. Bikram does not incorporate Sun Salutations or flowing transitions from move to move, she points out, so it may require less energy than other styles. (If the sequences were exactly the same, a person may indeed burn more calories in a hotter room.)

“I know a lot of people who attend hot yoga and they feel like they get a better workout, and that’s great,” says Larson-Meyer. “But for people who might be uncomfortable in the heat, it’s good to know that’s not necessarily true—you can get a similar workout in a room at normal temperature.” 

RELATED: How to Have a Home Yoga Practice That Sticks

The bottom line, says Larson-Meyer, is that yoga can be whatever you want it to be: a relaxing, light-intensity stretch session or a full-on workout with plenty of high-intensity moments.

Choosing a restorative class with more seated poses will likely give you the former, while one that incorporates lots of fast-paced transitions (jumping rather than stepping, for example) can give you the latter. Sessions that include standing poses and Sun Salutations are also likely to give you a greater burn.

“Most studies show that yoga is pretty comparable to walking,” says Larson-Meyer. “But if you really did want to get a higher MET value, it’s still possible by doing some specific harder poses at a faster pace than you normally would.”

RELATED: 8 Body Weight Exercises You Can Do Anywhere

Certain poses can count, in small amounts, toward the ACSM’s and American Heart Association’s recommendation to get at least 150 minutes of moderate exercise per week, she concludes. But if you’re just starting out or prefer a gentler style of yoga, a good portion of your practice may not be intense enough to meet those criteria.

That doesn’t mean you shouldn’t practice this type of yoga, if that’s what you like. Even light-intensity yoga has been shown to boost strength, improve balance and flexibility, calm the mind, and reduce stress, says Larson-Meyer. It’s great cross-training for people who do more intense workouts on other days, and it may be a sustainable form of exercise for older adults or people with joint problems, rheumatoid arthritis, or back pain.

“The most important thing is that you’re doing it in a safe environment with a qualified instructor, and that you’re getting the benefits of centering and focusing on things other than the physical body,” she says. “Other than that, people should find a higher- or lower-intensity style that works for them and their fitness goals.”

 
This article originally appeared on RealSimple.com.
from fit1 http://ift.tt/2dkDz7o via abstranslate.jimdo.com from Tumblr http://ift.tt/2d9i77n via abstranslate.jimdo.com

daily-deliciousness: Tuna niรงoise salad



daily-deliciousness:

Tuna niรงoise salad

from Tumblr http://ift.tt/2dwwguC via abstranslate.jimdo.com

paleoketofitness: Preparing my pasta substitute (i.e shredded...



paleoketofitness:

Preparing my pasta substitute (i.e shredded cabbage) ๐Ÿ

from Tumblr http://ift.tt/2dcK0Hy via abstranslate.jimdo.com

healthyliveshealthyvibes: PEANUT BUTTER CHOCOLATE CHIP OATMEAL...




http://ift.tt/2d7H5zQ

healthyliveshealthyvibes:

PEANUT BUTTER CHOCOLATE CHIP OATMEAL BREAKFAST BARS (VEGAN, GLUTEN FREE, DAIRY FREE)/ Recipe 

from Tumblr http://ift.tt/2dbMGae via abstranslate.jimdo.com

ahellonearth: I have chocolate chai whoopie pies appearing on...



ahellonearth:

I have chocolate chai whoopie pies appearing on the blog sometime soon ๐ŸŒž
Soft lightly-spiced chocolate cakes sandwiched together with fluffy vanilla butter cream, and best of all they’re super easy to whip up!! ๐Ÿฐ☕️

from Tumblr http://ift.tt/2cDCtnQ via abstranslate.jimdo.com

Wednesday, September 28, 2016

inspireme-vegan: via IG @living_veg potato...



inspireme-vegan:

via IG @living_veg

  • potato pizza
  • tomato
  • mushrooms
  • red onion
  • tomato sauce
  • spinach
from Tumblr http://ift.tt/2dFoyNY via abstranslate.jimdo.com

beautifulpicturesofhealthyfood: Overnight Oats - 5 minutes to...









beautifulpicturesofhealthyfood:

Overnight Oats - 5 minutes to make….RECIPE

from Tumblr http://ift.tt/2dn5kbF via abstranslate.jimdo.com

guardians-of-the-food: Healthy Chocolate Pumpkin Spice Latte



guardians-of-the-food:

Healthy Chocolate Pumpkin Spice Latte

from Tumblr http://ift.tt/2cXsbeb via abstranslate.jimdo.com

paleoketofitness: The finished result ๐Ÿ‘Œ So damn delicious!...



paleoketofitness:

The finished result ๐Ÿ‘Œ So damn delicious! Sautรฉed shredded cabbage, bolognese and radish.

from Tumblr http://ift.tt/2cMrNl1 via abstranslate.jimdo.com

andreasamato: My first vegan banana bread! I’m proud of this...



andreasamato:

My first vegan banana bread! I’m proud of this one as all my ingredients are natural, organic, and most importantly cruel-free. Tasted wonderful, I can’t wait to alter the flavours in the future ☆

from Tumblr http://ift.tt/2dlSwWN via abstranslate.jimdo.com

beautifulpicturesofhealthyfood: Healthier Cauliflower Alfredo...











beautifulpicturesofhealthyfood:

Healthier Cauliflower Alfredo Sauce…RECIPE

from Tumblr http://ift.tt/2cX4L8E via abstranslate.jimdo.com

usefulweightlossideas: Simple mashed potato waffles / Recipe ...



usefulweightlossideas:

tumblr_od0asekl6H1rj3wsho1_500.jpg

Simple mashed potato waffles / Recipe

http://ift.tt/2c4W3Hm
from Tumblr http://ift.tt/2dErla6 via abstranslate.jimdo.com