Category Archives: SWEAT

High Protein Vegetarian Dinners for a Healthy Heart and Mind

Maintaining a healthy, active lifestyle can be onerous through record-breaking ice storms and Siberian-intensity windchill. Mid-winter blues can wreak havoc on our commitment to fitness and diet, ultimately undoing much of the payoff warm-weather workouts awarded us. Aside from self-driven exercise inspiration, making the effort to eat well during the dark months can make all the difference. There are a number of ways to keep yourself active this winter, including going out and dressing up, even in the bitter cold. Cooking warm, healthy meals is another way to keep yourself on track. These high protein vegetarian meals are high in calcium and protein, two essential energy-boosting nutrients. Swap another night of takeout for one of these rejuvenating recipes.

Nutty Quinoa Tofu Bowls

Serves 2

Protein: 43g

high protein vegetarian nutty tofu bowl

What you’ll need:

1/2 cup quinoa

2 teaspoons olive oil

1 cup broccoli florets

2 tablespoons peanut butter

1 tablespoon lime juice

1 small diced bell pepper

1/2 teaspoon grated ginger

4 slices extra firm tofu, baked

2 tablespoons roasted peanuts

1/2 teaspoon brown sugar

4 tablespoons soy sauce

1 tablespoon maple syrup

1 clove minced garlic

 

How it’s done:

Cook quinoa in water according to directions while heating olive oil in a skillet over medium heat.

Add red pepper and cook until soft.

Set in a separate bowl and add broccoli to the skillet.

Cover and steam until broccoli is tender.

Combine broccoli and peppers in a separate bowl.

Mix peanut butter, lime juice, water, soy sauce, sugar, and ginger in a small bowl and set aside.

Mix soy sauce, syrup, olive oil, garlic, and pepper in a small baking dish.

Place tofu in the dish and let marinate for 30 minutes, flipping the tofu regularly.

Preheat oven to 400ºF.

Place marinated tofu on baking sheet and bake for 40 minutes, until edges are dark.

Top each quinoa bowl with two slices of tofu and chopped peanuts. Serve warm and enjoy!

 

Cashew Noodles with Broccoli

Serves 4

Protein: 26 grams

Cashew Noodles vegetarian

What you’ll need:

5 cups broccoli florets

4 cups enriched egg noodles

3 tablespoons vinaigrette of choice

1/2 cup roasted, unsalted cashews

 

How it’s done:

Bring a large pot of water to a boil, add broccoli and cook until soft.

Set aside and return water to a boil.

Add noodles and cook through until soft. Drain well.

Put vinaigrette of choice, cashews, and 1/2 cup water into a blender and purée until smooth.

Return warm noodles to mixture and broccoli.

Cook over medium heat, tossing gently, until heated through.

Serve warm with tofu or other mixed vegetables if desired.

 

Zucchini Paneer with Chickpeas

Serves 4

Protein: 28 grams

Zucchini Paneer vegetarian

What you’ll need:

1 cup chopped tomatoes

4 medium cubed zucchinis

1/2 cup water

3 tablespoons grapeseed oil

2 tablespoons chopped ginger

1 chopped red onion

1 teaspoon fenugreek seeds

1 teaspoon turmeric

1 tablespoon garam masala

1 cup diced paneer

1/2 cup chopped cilantro

1 cup chickpeas

 

How it’s done:

Heat grapeseed oil in a large skillet.

Add onion, chopped ginger, and all spices.

Cook for three minutes. Add tomatoes, zucchini, and water.

Cook until zucchini is tender. Add garam masala and cover.

Heat a nonstick pan over medium heat and add remaining oil.

Fry paneer cubes until golden brown. Add to the zucchini and stir well.

Toss in cooked chickpeas and serve with rice of choice.

 

Mushroom and Black Bean Burger

Serves 4

Protein: 30 grams

Black Bean Burger vegetarian

What you’ll need:

2 cans seasoned black beans

1 cup sliced portabella mushrooms

1/4 cup vignette of choice

1 cup breadcrumbs

1/4 cup onion, grated

4 slices swiss cheese

4 tablespoons olive oil

4 whole wheat hamburger buns

1 cup spinach

1 large sliced tomato

1 egg

1/2 teaspoon chili powder

 

How it’s done:

Drain canned black beans and mash thoroughly.

Add bread crumbs, onion, egg, and chili powder to bean mixture.

Let sit for 5 minutes. Heat olive oil in a skillet over medium heat.

Make small patties from bean mixture and place the patties in the skillet and cook for 5 minutes, flipping regularly.

Place cheese on each patty, and continue cooking until burgers are heated through.

Toast buns until golden.

Place patties on buns and top with tomato, spinach, mushroom, and vinaigrette.

 

Spinach, Mushroom, and Ricotta Grilled Cheese

Serves 2

Protein: 25 grams

Grilled Cheese vegetarian

What you’ll need:

1/3 cup reduced-fat ricotta cheese

1/4 cup fresh spinach

1/2 cup mushroom of choice

1 tablespoon basil

1 clove garlic, crushed

1 tablespoon black pepper

4 slices sourdough bread

1 tablespoon reduced-fat butter

1/2 cup reduced-fat alfredo sauce

 

How it’s done:

Fry garlic in a small amount of olive oil over medium heat.

Remove from heat and add ricotta, spinach, mushroom, pepper, and basil to the garlic.

Mix well. Spread one side of each slice of bread with butter.

Divide the ricotta mixture in half and spread it on the unbuttered sides of two slices of bread.

Return the pan/skillet to the stove over medium heat and place the sandwiches in the pan.

Cook until cheese has melted and both sides are golden brown.

Sprinkle with extra seasoning and serve with Alfredo sauce.

When it’s Okay to Take a Rest Day

When you’re on your grind and totally in the #fitlife zone, we know how hard it can be to peel yourself away from the gym to take an off day, especially when you’ve just gotten into the groove of it all. You might even worry that you’re stunting your progress or being counterproductive by doing so. But rest days are crucial, not only to give your body time to recover from those hard, dedicated workouts you’ve been putting in, but recovery is a vital part of building. Here are times when it’s completely okay (and necessary) to take a rest day.

 

When you’re under the weather

There are some that might say that working out when you’re sick can help you knock out a fever faster, but even moderate activity can have an overall negative effect on the length and severity of it. A fever means that the body’s immune system is battling an infection — and shouldn’t deal with the stress from exercise on top of that. Body fluids also decrease when you have a fever, so if you attempt to exercise, you’re more at risk for overheating and dehydration.

This is not to be confused with when you have more harmless symptoms, like a little cough or a runny nose, where experts agree that moderate-intensity workouts can be beneficial. But when you have the flu, the absolute best thing you can do is limit your activity, get plenty of rest, and keep well-hydrated.

 

When you’re exhausted

If you’re physically and mentally tired as the result of a lack of sleep, it’s best to avoid strenuous exercise until you’re well rested. When you engage in strenuous exercise when you’re fatigued, you’re more likely to have sloppy form which could result in injury. When your body is all-around tired, it won’t hold up as well to any activity. Instead, it’s best to catch up on your sleep before going at it again and to build gradually to a comfortable pace.

tired fit woman

If you notice that you’re constantly fatigued throughout the day, even after a good night’s rest, you may want to check with your doctor as that could be a sign of an underlying illness.

 

When you’re overly sore

A clear sign you’re overworking yourself is it you’re constantly sore, even if you’re doing the same routine. When you don’t allow adequate time for recovery, you’re actually derailing your progress. And if you start having sharp pains, do not try to work out to get rid of it. If you’re dealing with major soreness because you overdid it the last time you exercised, be conscious to make your following workouts more reasonable. It is possible to overwork yourself, so be sure to properly pace yourself and give your body appropriate and adequate recovery.

 

When you’ve hit a plateau

If your routine is bogging you down or even making you angry, and you find that you start to dread your work-out, it might be a good time to take an off day to re-evaluate your actions. Momentum is extremely important in any fitness plan, and doing a routine that either burns you out or doesn’t motivate you can possibly set you up for failure. Take a day off to see what’s working in your routine, and what’s not.

You may want to re-evaluate your eating habits to see if that’s the cause of your weight-loss plateau and use the day to get back on track with some healthy, nutritious meals.

 

It’s great to push ourselves, but we need to know the difference between pushing ourselves and pushing ourselves too hard. More is not always better. While we’d all undoubtedly love to have our dream bodies in time for summer (hello bikinis!), it’s important to remember that fitness isn’t a race, but rather a lifestyle of healthy choices.

The Best Nutrition Bars for On the Go

Ideally, we’ll get the vast majority of our nutrients from real, whole foods that come from nature. Realistically, this isn’t always possible; and sometimes we need a healthy snack alternative to get us to our next meal. Nutrition bars are a go-to for many, and there is a wide variety to choose from. Some are hands-down better than others, so knowing which ones to choose and which to avoid is key for making the healthiest decision.

Unfortunately, a lot of popular nutrition bars on the market today are packed full of added sugars, artificial flavoring, and coloring agents, along with binders, preservatives, etc. Knowing how to read ingredient labels is important (this actually goes for any processed food), and always keep in mind that the shorter the ingredient list, the better. If you see a long list of words you don’t recognize and can’t pronounce, this is usually a bad sign.

Without further ado, here are top five on-the-go nutrition bars:

Lara Bars

Lara Bars are widely sold not only at health-food stores (Whole Foods, Trader Joe’s, etc.), but often at conventional grocery stores as well. They have a very short ingredient list and combine tasty and satisfying flavors like almonds, walnuts, coconut, dates, and blueberries. These bars have no added sugars, although they are high in natural sugars from dried fruit; so eat them in moderation. Lara Bars aren’t particularly high in protein but are made of 100% whole food ingredients, so they definitely make the list.

Clif Kit’s Organic

The ever-popular Clif Bar brand has finally added a whole foods product with their Kit’s Organic Fruit and Nut Bar. Similar to a Lara Bar, Kit’s Organic Bars are made from nuts and dried fruits and contain less than 250 calories each. They also don’t offer much protein and are fairly high in sugar, but don’t include any added sugars or artificial ingredients, which is a huge plus.

Raw Revolution Live Food Bar

Raw Revolution Bars are more likely specific to health food stores,but are an excellent option if you can find them. The founder of the company is a natural food chef and nurse, and her bars are lower in sugar than Lara and Kit Bars. They also contain nuts and dried fruit, but provide extra booster foods like spirulina and sprouted flax seeds. All in all, these bars offer more nutrition, but they do use agave nectar, which can be hard on the liver. 

Quest Bar


Quest bars are significantly higher in protein (around 20 grams), which makes them a better choice for a pre- or post-workout bar. They are also high in fiber and have a sweet taste, so they aren’t a bad option as a healthy dessert alternative (or as a snack to ward off sugar or candy binges). Certain flavors of the Quest Bars do contain the artificial sweetener sucralose, but others don’t: Opt for cinnamon roll, coconut cashew, strawberry cheesecake, or chocolate peanut butter. All in all, Quest Bars are better than the above options since they’re higher in protein and fiber and lower in carbs and sugar; they do however contain artificial ingredients. 

Kind Dark Chocolate Nuts and Sea Salt

Kind bars are the least healthy of these five options, but probably the healthiest of the nutrition bars that you can find just about anywhere (including airport mini-marts). What’s not so great is that these bars do contain quite a few artificial ingredients (soy lecithin and glucose syrup, for example), but the dark chocolate nuts and sea salt variety is surprisingly low in sugar, coming in at just five grams. These bars are also pretty low in protein and do contain added sugars, but are not a bad option in a pinch. Just be sure to avoid the flavors that have over seven or eight grams of sugar. 

How to Make Your Own Nutrition Bars

Why not make your own nutrition bars? Instead of wondering if the endless store-bought versions are healthy or not, you can actually make them quite easily in the comfort of your own kitchen, and they keep well. These can make a great snack for the adults and kids in your family and can satisfy a sweet craving almost as well as those boxed cookies you might have hidden in the cupboard. Inspired by well-known nutritionist and author Nora Gedgaudas, this Chocolate Energy Ball recipe is surprisingly simple and healthier than your average, packaged nutrition bar.

chocolate energy balls

Chocolate Energy Balls

Ingredients

1 cup peanut or almond butter (no added sugars, preferably)

1 cup of nuts or seeds (your choice, can be walnuts, pecans, almonds, pumpkin seeds, etc.)

2-3 tablespoons of ground chia or flax seeds

1/2 cup unsweetened cocoa or raw cacao powder

3/4 cup unsweetened, shredded coconut flakes

5 tablespoons softened coconut oil or butter (also sold as coconut manna)

Optional: 1/2 cup of your favorite protein powder

Instructions

  1. First, grind your nuts and/or seeds using either a food processor or coffee grinder.
  2. Next, simply mix everything together in a big bowl, adjusting your quantities if needed. It’s pretty hard to mess these up, so if the consistency is too dry, add more coconut oil; if too wet, add more shredded coconut or ground nuts.
  3. Once everything is combined, form them into balls and layer in a Tupperware or any other container using parchment paper in between your levels. No cooking is necessary; you’ll just need to refrigerate them for about an hour or place them in the freezer for 20 minutes.
  4. They’re ready to go! Store in the fridge for about a week, or in the freezer for a few months.

 

While store-bought or homemade nutrition bars should never replace a diet consisting of real, whole, and nutrient-dense foods, they can be part of a healthy diet every now and then. Because most bars are relatively high in sugar, it’s best not to make them a habit; but for a once-in-a-while snack, opt for the top five we’ve discussed here.

8 Contemporary Female Athletes Who Inspire Us

All around us, women are rising up, as we have been for centuries. But perhaps one of the most physical displays of perseverance in the face of inequality is in the arena of athletics. Here, women must quite literally find the strength necessary to break records and defy patriarchal norms, overcoming barriers of sexism and in many cases, many other layers of adversity. Here are some of our favorite contemporary female athletes who inspire us to keep pushing hard.

1. Mira Rai

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27-year-old Mira Rai is kind of a sensation right now, especially after being named the 2017 National Geographic Adventurer of the Year. The petite, high-altitude ultra-runner grew up in the mountains of Nepal, where her family tended livestock. In a country where her opportunities are extremely limited because of her gender, Rai spent much of her childhood helping her parents with labor-intensive farm chores.

At 12, she dropped out of school, and at 14 joined a group of Maoist rebels without her parents’ permission. After returning home several years later to care for her family, she ventured to Kathmandu. While jogging in the hills, she met a group of runners, which led her to unexpectedly begin her first trail race the next day. In the last two years, she’s gone on to win many races across the world.

2. Maya Moore

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As a WNBA player, Moore started her career with recognition. She was the first overall pick for the 2011 draft, then went on to 2011 Rookie of the Year, as well as several WNBA championships and MVP awards in the years that followed. She also won both the EuroLeague and Spanish League title in 2012. Oh, and she has two Olympic gold medals. Oh, and she’s the first female to sign with the Jordan brand. What else do you need to know?

Born in Missouri, Moore and her three sisters were raised by a single mother. Moore first started playing basketball when her mother put a hoop on the backdoor of the apartment. Now, at 26, Moore shows little interest in adding dating to her busy schedule, and doesn’t talk much about her personal life.

3. Simone Biles

female athletes who inspire us

This 4’ 8”, 19-year-old gymnast stole our hearts during the 2016 Olympics with her signature move, “the Biles.”  According to Bustle, the move is a “tumbling double half layout, complete with full twist.” Whatever that means, right? Anyway, it’s pure gold to watch in action, and apparently the judges thought so, too — Biles took home four gold medals and a bronze, setting the record for the most medals in women’s gymnastics in a single game.

Before moving in with her grandparents, Biles and her three siblings spent time in foster care after her mother and father left the picture due to their struggles with addiction. At six, her grandparents adopted her, and shortly thereafter she began doing gymnastics. By the time she reached her mid-teens, she was competing and winning medals.

4. Rafaela Silva

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When the 24-year-old Brazilian Judo fighter took home gold at the 2016 Olympics, it meant more than just the prize — her win was also about earning respect for where she came from. Until the age of eight, Silva grew up in the favelas of Rio de Janeiro, also known as the “City of God.” It’s a rough place that sees little government intervention, but her victory brought hope to its residents.

The victory had even more impact when taken into consideration alongside her disqualification at the 2012 London Olympics, according to the Washington Post. Silva had been kicked out of the tournament after executing a newly-illegal move, which was responded to by the Brazilian public with a barrage of racist slurs on her social media account. The trolling affected her so deeply that she almost gave up judo, but after struggling for several months, she eventually returned stronger than ever.

5. Yusra Mardini


Another Olympian, this time from 2016’s debut Team Refugee: 18-year-old competitive swimmer Yusra Mardini. Mardini is from Syria; and when crossing the Aegean Sea to safety, the boat she shared with 19 other passengers started to sink. She and her sister jumped into the water and started to swim the boat to land. They swam for three and a half hours before reaching the Greek island of Lesbos.

Eventually Mardini found refuge in Berlin, where she was discovered by a coach who saw her swimming at a local pool. At Rio, she won her heat but didn’t qualify for the final round, but she hopes for more in Tokyo in 2020.

6. Bethany Hamilton

female athletes who inspire us

Hamilton, now 26, always loved the water, especially surfing. But it’s challenging enough on its own to make this passion into a career without the unexpected barriers Hamilton ultimately had to face. In 2013, when surfing off the coast of Kauai with her friend and her family, Hamilton was lying back on her surfboard, dangling her arm in the water. Suddenly, she felt a tug on her board — a 10-foot tiger shark, who ended up taking one of her arms with her. Never stepping foot in the ocean again? Yeah, me neither.

Or at least, that’s what many of us would have said. But for Bethany, it only took about three weeks for her to get out to the water again, board in hand, and then three tries before she got up on her board — with one arm. She went on to see success with her surfing career, plus a book, a movie, and many different appearances on TV shows.

7. Adriene Levknecht


Diving into more extreme outdoor sports means high stakes — life or death, in fact. For 27-year-old kayaker Adrienne Levknecht, her relationship with whitewater has gotten her through the tough things, including the death of a friend as a result of a kayaking accident and her own losses at the World Championships. She’s well-decorated in the niche world of freestyle kayaking, including 2012 Female Paddler of the Year. And she’s also a teacher — she now works for a program called First Descents, a program that gives intensive one-on-one kayaking classes to cancer survivors.

8. Lhakpa Sherpa

Mountaineering also leaves little margin for error; but when it comes to Mt. Everest, it’s all about the end goal: the summit. Lhakpa Sherpa is what Outdoor Magazine calls a “housewife” — she lives in Connecticut and takes care of the kids, mostly. But simultaneously, the native Nepali holds a record for being the woman with the most successful summits of Everest.

The time spanning her first and most recent summit marks a difficult period in Sherpa’s life. Recently, she divorced her husband of 12 years (another climber) on the grounds of domestic abuse. She had grown up in the mountains of Nepal, then worked on the mountain for numerous years; but after moving to Connecticut to be with her husband and raise a family, her life changed drastically. For 12 years, she’d lived in a country where she didn’t speak the language; and because she hadn’t had access to education as a child, she couldn’t read in any language.

For a long while, Sherpa held six summits, which still would have been a record. But this past summer, after her divorce, she completed her seventh summit.

Our Favs in Celebrity Athletic Fashion

Isn’t working out more exciting when you have something cute to wear? The athleisure trend popped up a few years ago and has been going strong ever since. By creating pieces that are functional for exercise but wearable for everyday life, being inspired and prepared to workout has become even easier. Celebs have always had a huge impact on the fashion industry and have become a mainstay in the athletic fashion space as well through creating collections of their own. Here are a few of our celebrity athletic fashion line picks.

EleVen

by Venus Williams

If there’s anyone I’d trust to make the most amazing athletic wear, it would be Venus Williams, the four-time winner of Wimbledon, two-time winner of the US Open, and the first African American woman to reach #1 on the WTA singles rankings. She knows her way around the tennis court and definitely knows what it takes to create great athletic fashion wear because she has to wear it every day. EleVen was created by Venus and aims to be fashion-forward and celebrate self-expression and individuality.

 

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Reach for the Starlet collection. Available now on EleVen site. Link in the bio. #BeAnEleven

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MPG Sport

Julianne Hough Collection

Julianne Hough, well-known for her career as an actress and appearances on Dancing With The Stars (she won the show twice and later went on to become a judge), curated a collection of athletic clothing with MPG Sport, made to transition from the gym to wherever else the day may take you.

 

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FINALLY it feels like FALL!!! 🍁🍂🍂 It was super hot, high 80’s and sunny, when I first got to Birmingham, and now it’s dropped down to the low 60’s…. and I LOVE it! I absolutely LOVE fall fashion, but being on set and in the hair and makeup trailers for hours at ungodly hours of the morning, I want to first and foremost be comfortable. So…. that’s why I wanted to create pieces for my @mpgsport collection that were cozy, fashion forward and practical! I’m layered up in the Harmony bodysuit and Mila down bomber jacket from my fall #mpgbyjules collection in this photo! I feel like I put “real clothes” on to go to work, haha – we all have those days of grey on grey on grey sweats all day, yet also still super comfortable! Go check out the 🔗 in my bio for all my cute fall pieces! 💋 📷: @brianbowensmith

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Caelum

by Brooke Burke

Another Dancing With The Stars alum (one-time winner and later host) Brooke Burke-Charvet created her activewear line Caelum (which stands for “create, active, evolve, live, uplift, and motivate”) to be a luxe, minimalist athletic fashion brand that can transition from the gym to your girls’ night out through the use of fabrics that are both beautiful and functional.

 

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Sunday FunDay playing around with our Queen B @brookeburke #Caelum #FitnessFashion

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Fenty Puma

by Rihanna

When my personal style icon came out with a collection with Puma, I swear my heart stopped. In 2015, Rihanna launched her first sneaker with Puma and sold out within three hours of the pre-sale. Rihanna then expanded to clothing, with pieces featured in New York Fashion Week. Since then, Rihanna has continued to drop collections that push the boundaries of athletic fashion and keep us all wanting more.

 

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The second drop of #FENTYxPUMA SS18 hits stores May 3rd. Race Jacket out June 14th! Ready for another heat wave? 🔥

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Touché LA x

Morgan Stewart

Rich Kids of Beverly Hills reality show star-turned sportswear designer Morgan Stewart launched her first collection with Touché LA and has continued to build and expand on her collections since. Morgan frequently complained about exercising on the show, which makes her so relatable, because who really loves working out? (Definitely not me.) The Touché LA x Morgan Stewart styles are simple, sleek, and extremely wearable. Morgan wants to further expand into size inclusivity as her next steps with the brand.

 

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#tlabymorganstewart

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Jessica Biel for Gaiam

Jessica Biel has recently become the Gaiam brand ambassador and has signed on to create a signature apparel collection for fall 2018. Jessica was a gymnast in her younger years and later transitioned into yoga for a lower impact workout. She now practices yoga every other day. Her collection with Gaiam takes inspiration from the runway for pieces that go from the gym to school pickup, and straight to dinner. Her goal was to create expensive-looking pieces that are budget-friendly (and has done just that).

 

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Kickin’ off the weekend with our favorite superwoman @jessicabiel 🙌🙌🙌 Shop her look now only at @kohls #linkinbio

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Get in Fighting Shape at These 5 Boxing Gyms

Boxing isn’t just for professional fighters anymore, it’s become the latest go-to workout for your favorite celebs and supermodels. Studios are popping up all over the US and they feature multiple methods and systems to incorporate boxing into your fitness routine, regardless of your fitness level or expertise. Great for improving your hand-eye coordination, decreasing stress levels, and improving your cardiovascular health, boxing is also a great stress reliever. Here are some boxing gyms across the country to get you started.

 

Rumble Boxing

Rumble Boxing features a unique mix of boxing and strength training all in one class combining high intensity interval training (HIIT), strength training, metabolic conditioning, and cardio in each class.  The group-based fitness classes give a sense of community which means extra motivation to push through your workout. And music is a big part of any rumble class! Celebs like Kendall Jenner, Selena Gomez, and Justin Bieber have all been known to frequent Rumble boxing classes. Rumble currently has studios in both New York City and Los Angeles.

 

9round

Shannon and Heather Hudson, a couple from South Carolina who previously owned a Karate school, founded 9round in 2008. The mission behind 9round was to create an affordable workout that would allow busy parents (like themselves) to fit an amazing 30 minute workout into a tight schedule. By 2012, 9round had expanded to over 100 locations across the nation, and they now boast over 700 locations all over the world with more in development.

 

Impact Strong

 

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“You can’t hire someone else to do your push ups for you” -Jim Rohn

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Impact Strong features 30-minute-long kickboxing classes that will have your body burning fat for up to 48 hours after you’ve finished your workout. Classes are available for all levels of fitness, from beginners to advanced and if you have extra time in your day, Impact Strong also has a separate 30 minute HIIT workout class that can be taken before or after your Kickboxing class to amp up your results.  Impact Strong currently has gyms in Texas, Oklahoma, Texas, New Jersey, and Utah.

 

Title Boxing Club

 

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#WCW – @xo.healthy – Stiff jabs over stiff drinks any day of the week. 🥊🔥 — #boxing #TITLEBoxing #FightLikeAGirl

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Title Boxing Club features boxing and kickboxing classes committed to giving people of all ages, fitness levels, and abilities access to an empowering workout. These classes aren’t routine, making every class different and challenging. Each workout includes a warm up, rounds, active rest, and a core and cool-down session. Title Boxing Club has over 180 locations and is available all over the United States.

 

Everybody Fights

 

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Our love for boxing is real 🥊❤️ #everybodyfights @rachelg_photography @hloonan

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Everybody Fights was founded by George Foreman III, a professional boxer with a perfect 16-0 record who grew up in the World of Boxing alongside his father, legendary two-time heavyweight champion George Foreman Sr. George opened the first Everybody Fights location in Boston in 2014 and now has locations in New York, Boston, Kentucky, and Chicago (a location in Philadelphia will be opening in 2019).

Easy Bodyweight Exercises You Can Do Anywhere

Have you avoided starting a strength training program because you’re not sure where to start? Truth be told, it certainly can be intimidating to take on a weightlifting routine for the first time (or simply if you’re unsure what you’re doing, exactly); but getting over that initial hump is well worth it.

The good news is that you don’t need to hit the gym to reap the many benefits of regular strength training. In fact, bodyweight exercises can often provide the same (or similar) benefits to using weights, and you can do them anywhere, anytime.

What is weight training, exactly? 

First and foremost, let’s look at what weight training is. Basically, it is the use of resistance with muscular contraction to build strength, muscle, and increase anaerobic endurance. It is based on the principle that your body will work to overcome a resistance force, and the act of training in this way repeatedly will build strength.

What are the benefits of weight training?

Resistance training is about much more than building sculpted muscles (although this is often a nice side effect). It also improves bone density, joint junction, and tendon and ligament strength.

Studies show that increased muscle mass raises your RMR (resting metabolic rate), meaning you burn more calories while at rest — which is why strength training is so important for weight loss (sometimes more beneficial than cardio, in fact). Last but certainly not least, weight training improves your heart and lung health, helps to prevent future injury, and improves flexibility and balance.

Ideally, you’ll weight train at least twice per week to maximize these benefits.

easy bodyweight exercises

Top 5 Easy Bodyweight Exercises to Include in Your Routine

Beginner or not, bodyweight resistance exercises can take your fitness to the next level, and there’s really no excuse not to do them (remember: no gym membership needed). Incorporate the following movements to ensure that you’re targeting all major muscle groups and actively working to stay in shape and prevent future injury. Furthermore, it is essential that you master the bodyweight version of any exercise before adding additional weight.

The Squat

easy bodyweight exercises

Many fitness experts see the squat as one of the most important functional movements to include in everyone’s routine. The squat provides lower body strengthening and mobility and mimics a natural movement that we carry out in daily life. The problem is squats are not easy, mainly due to poor flexibility and mobility. When done correctly, they work the glutes, hamstrings, quads, erector spinae (muscles lining your spine), abs, adductors (inner thigh muscles), and more.

To properly execute the squat, stand with your feet just shoulder-width apart, keeping your knees centered over your ankles (not jutting out in front of your toes). Bend your knees as you sit the hips way back, maintaining your weight on the heels until you come to about 90 degrees from the floor. Press back up through your heels to starting position, squeezing your glutes at the top. This is one repetition.

Pull-Ups

For the females out there, you might be rolling your eyes at this one. But remember, even if you don’t (yet) have the strength to do a strict pull-up, there are easy ways to modify this important movement. The pull-up is excellent for overall body strength and endurance, and primarily works the triceps, lats, biceps, and various muscles of and around the shoulders.

To modify, use an elastic band for assistance (or two). You can decide whether to have your palms facing forward, backward, or between a wide or narrow grip. Each is beneficial in different ways. For a beginner, start with a wide grip, palms forward for a push-up variation.

Hang from the bar, shoulders pulled down and away from your ears, and pull your body straight up until your chin is just over the bar. Hold this position for a second and then slowly lower back to your starting position. Do as many reps as possible (even if you start with less than one).

Push-Ups

A push-up is one of these best total body exercises you can do, but it’s easy to execute with poor form. The prime movers in a push-up are your pectoralis major, triceps, and anterior deltoids (located in your chest, shoulders, and arms). Push-ups are another very functional exercise, as they strengthen so many muscles essential to daily life, and mimic a common, pushing movement. They are also excellent for increasing core strength, when done correctly.

To properly execute the push-up, come into a plank position on your hands with your feet hip-width apart and hands directly underneath your shoulders. Keeping your core engaged and being sure your low back doesn’t sag down toward the floor, bend your elbows to come down, keeping your shoulders down and back (not up by your ears). Your neck should be long and in a neutral position with the spine as you come down to the floor and push back up to starting position.

Starting with the same form as described but on your knees is fine, and working your way up to a regular push-up.

Walking Lunges

easy bodyweight exercises

The walking lunge exercise is important for leg strengthening, as well as hip flexibility. Begin in a standing position with feet together, and then take a big step out with one leg, lunging down. Your back knee should bend to 90 degrees, gently tapping or hovering just over the floor. In one slow and controlled motion, bring your back foot to meet the front, and repeat with the other leg.

One-Leg Balance Reach

This functional movement not only works on balance but also strengthens the lower and mid-back, as well as the glutes and hamstrings. Often, these posterior muscles are weak, and this can lead to injury. Begin by balancing on one leg, and you have the option to place a cone or any other object on the floor about one foot in front of you. Slowly, reach toward the cone (or floor), slightly bending the knee of your standing leg, weight evenly distributed through the foot. Return back to standing, and repeat.

Easy Bodyweight Workout Routine

Pulling from the exercises discussed here, an easy bodyweight routine might look like this:

5-minute warm-up: 10 minutes of jogging or dynamic movements to raise your heart rate.

15 push-ups

15 squats

10 pull-ups

10 walking lunges (10 each leg)

10 one-leg balance reach (5 each side)

Rest 2 minutes and repeat circuit 3 times total

You can also mix in some cardio if you’d like to turn this into a circuit training workout by throwing in some jumping jacks, speed skaters, or lateral hops. Whether you’re at the gym or in your living room, this workout is quick and gets the job done.

The Basics of Intermittent Fasting

Spoiler: Real weight loss is not easy. If you’re in the midst of trying to lean out and get healthy, you’ll know this to be true. There’s no magic pill you can take (no matter how many clickbait ads you see!) that will make you lose weight overnight. Despite this, there’s one dieting trend that could have some weight to it – intermittent fasting.

What is Intermittent Fasting?

Before we go any further, let’s talk about what intermittent fasting actually is. The diet — which is actually more of a lifestyle than a diet — is basically what it says on the tin: a plan in which you fast intermittently. Rather than prescribing what foods you should and should not eat, fasting diets focus on restricting the times when you’re allowed to eat. However, this can take many different forms.

“There are some very interesting claims which are backed by clinical studies and merit attention. But we also need to consider what actually qualifies as fasting,” explains Gian Bohan, co-founder of plant-based wellness enterprise Shed and T. Colin Campbell Center for Nutrition Studies graduate.

“Some experts claim you need to fast for at least five days to see its true effects, whereas others may talk about just doing short periods of fasting. It goes without saying that you should always consult your doctor or an expert before changing your diet dramatically.”

intermittent fasting salad

The Most Popular Fasting Diets Right Now

So, intermittent fasting is by no means a one-size-fits-all eating philosophy. That means that the baseline theory has been adapted to a range of ways to create different eating regimes. If you’re considering trying one for yourself, it pays to understand what each plan entails. Here’s what you need to know about some of the most popular fasting plans right now.

The 5:2 Diet

Perhaps the most popular of all the fasting eating plans, the 5:2 diet is often hailed as the “Holy Grail” of modern-day weight loss. For five days a week, you eat your regular diet and consume as many calories as you usually would. (For women, the recommended amount is around 2000 calories per day.)

When it comes to your fasting days – the other two days of the week – you only consume 25% of your normal calorie allowance. That means that you should be eating around 500 calories throughout the 24-hour period. When it comes to what food to eat, there are little restrictions; it’s more about cutting back than considering the type of meals you have.

fruit salad for intermittent fasting

Fasting Mimicking Diet

As the name suggests, this diet doesn’t actually involve fasting — at least, not in the literal sense. The weight loss plan was created by Valter Longo, Director of both the Longevity Institute at the University of Southern California. Revealing research suggests that following this specific regime could offer health benefits, such as decreasing your risk of diabetes and heart disease.

The “fasting” element of this diet takes place over a five-day period. During that time you eat only ProLon branded energy bars, chips, and soups totaling between 700 and 1,100 calories per day. The rest of the time, you “refuel” by eating a healthy and balanced diet.

The 16/8 Method

Rather than fasting for a whole day, the 16/8 method means restricting your eating to an eight-hour period. For example, you might have your first meal at 10:00 a.m. and then your last at around 5:00 p.m. After 6:00 p.m., though, you will fast until the next morning and start over again. It essentially means that you don’t eat anything for 16 hours of each day. Of course, you can adjust when you start and finish your eating period depending on your schedule.

woman making smoothie for intermittent fasting

Alternate Day Fasting

Sticking to a day-in, day-out, calorie-controlled diet can be tough at the best of times. That could be why alternate day fasting (or the Eat-Stop-Eat method) has become so popular. The diet involves fasting for 24 hours once or twice a week. For instance, you may decide that you’re not going to eat anything on Wednesday but keep to a regular meal plan for the rest of the week.

When compared to an average diet plan, researchers found that this fat loss plan delivered similar results. With that in mind, opting for this fasting regime when you find traditional methods of dieting tricky could be a smart way to shed some pounds.

Now that you know the basics, are you itching to get started? Before you embark on a fasting plan of any description, you need to make sure that it’s the right way to go for you. It’s important to realize that everybody is different and what works for someone else may not work for you. That’s why you should also do your own research and figure out which plan – if any at all – will work for your specific health needs and lifestyle.

5 Yoga Poses for People Who Sit A Lot

If you feel like sitting in front of a computer from 9 to 5 is slowly killing you, you’re not too far off. Sitting too much is seriously bad for your health. “[But] yoga can help declutter your mind and allow you to refocus on your priorities. It combats poor posture, muscle soreness, and lower back pain by releasing endorphins into your body’s system,” says Sophie George, the founder of Firefly Yoga. Ready to take a stand? Here are five yoga poses (with modifications) that will undo the damage of your desk job.

 

Standing Forward Bend with Shoulder Opener (Uttanasana)

uttanasana beyond words

Bust workplace anxiety, depression, and insomnia with a standing forward bend. Start in Mountain Pose. Clasp your hands behind your back. Then take a deep breath to open your chest. Exhale and fold forward, letting your head fall toward the ground while shifting your weight to the fronts of your feet. Hold for one minute.

Modifications: Stiff? Use a resistance band to clasp your hands behind your back and bend your elbows.

 

Camel Pose (Ustrasana)

ustrasana beyond words

Relieve neck and back pain by bending into Camel Pose. Begin by kneeling with your knees hip-distance apart. Then rotate your thighs slightly inward, and push your shins and the tops of your feet into the floor. Rest your hands on the back of your pelvis with the bases of your palms on the tops of your buttocks and your fingers pointing down. Stretch your tailbone toward the floor and widen the back of your pelvis. Lean back. Tuck your chin slightly toward your chest and press your palms into your heels. Hold for 30 to 60 seconds.

Modifications: If you’re not flexible, keep your thumbs on your sacrum and pull your lower belly up and in to work your inner thighs and pelvic floor. Prevent lower back pain.  When you bring your fingertips to your heels, curl your toes.

 

Gate Pose (Parighasana)

parighasana beyond words

If you need a little breathing room at the office, you can open up your ribcage and your lungs—relieving asthma, allergies, and colds—with Gate Pose. Kneel on the floor with your hips and buttocks lifted up off your legs.  Then slide your right leg straight out to the side with your foot flat on the floor and your toes facing the side wall. Inhale your left arm, palm upward, toward the ceiling while keeping your right hand resting palm down on your right thigh, shin, or ankle. Then exhale your left arm to the right, dropping it over your ear. Slide your right palm down toward your toes. Keep your chin off of your chest, looking straight ahead.  Hold for up to one minute. Repeat on the other side.

Modifications: Place a folded blanket under your bent knee.

 

Extended Puppy Pose (Uttana Shishosana)

uttana shishosana beyond words

Extended Puppy Pose works the kinks out of your spine and shoulders. Start in Table Top Position. Then slowly walk your hands forward a few inches, lowering your chest down toward the ground.  Gently drop your forehead to the floor. Draw your shoulder blades onto your back and stretch your hips toward the ceiling. Then press into the palms of your hands and lift your elbows and forearms away from the ground. Breathe into your back, feeling your spine lengthen in both directions. Hold for up to a minute.

Modifications: Use a rolled-up blanket or bolster between your thighs and calves.  If you have back spasms, place a yoga block—or large book—between your feet and another between your inner thighs.

 

Reverse Warrior (Viparita Virabhadrasana)

reverse warrior yoga poses

Reverse Warrior clears your mind and skyrockets your confidence, focus, and willpower. Start in Mountain Pose. Then spread your feet 3.5 to 4 feet apart, turning your right foot 90 degrees while pivoting your left foot slightly inwards. Raise your arms out to the side to shoulder height. Exhale and bend your front knee, aligning it directly over the ankle of your front foot. Then flip your right palm over to face the ceiling, and raise your right arm up overhead and begin to reach up and back. Place your left hand, palm down, gently on the outside of your left leg. Keep your hips and shoulders square so that you can achieve a side bend. Tilt your head slightly and bring your gaze to your right hand’s fingertips. Hold for 30 to 45 seconds.

Modifications: If you have tight hips, shorten your stance and straighten your front leg. No upper-body strength?  Place your hands on your hips and work on lifting your chest and lengthening your spine.

6 Things You Should Never Say to Women Who Work Out

There are two types of women in the world – women who work out and love the gym and those who wouldn’t be caught dead on an exercise bike. If you fall into the former category, you might be tired of getting so much negativity from those in the latter. The onslaught of not-so-subtle insults feels never-ending. Here are just some examples of what I’m talking about.

1. “How much weight have you lost?”

Contrary to misogynistic rhetoric, women don’t only hit the gym when they want to slim down and get the perfect bod. Sure, maintaining a healthy body size is a happy byproduct of being active, but it’s not the sole driving force. Choosing to work out is a lifestyle. What’s more, there’s a whole host of remarkable benefits to exercising regularly.

For instance, research from The Lancet found that working out could boost people’s mental health in a significant way. Yes, training could lead to happiness and tranquillity. Another enlightening study from the University of Birmingham found that exercise throughout a lifetime can also delay the physical aging process.

To suggest that we’re racking up miles on the treadmill just to lose weight is a tad offensive.

women who work out with ropes

2. “Aren’t you scared you’ll get too built?”

Um, no. One of the most common things that women hear when they work out is that they should be careful not to get too huge. It’s a common misconception that exercising leads to extreme muscle gain in ladies.

Spoiler: women’s physiques are entirely different from men’s. That means that when we work out, our body reacts differently too. We’re far more likely to get toned, lean, and a little muscular than acquire a Hulk-esque body that bursts from beneath our dresses. And even if we did, all body types are beautiful.

3. “You must be a sucker for punishment!”

Who said anything about punishment? We all have that friend who would rather chill at home than hit the gym. That’s perfectly okay. What’s not okay, though, is the fact that she is continuously reminding us of how “difficult,” “boring,” or “punishing” the gym is. Stop already.

For those of us who find a gym session enthralling, the opposite is true. And, luckily, a report from the University of Chicago Booth School of Business found that enjoying the experience of tasks, such as working out, means that you are more likely to stick to them.

4. “You must have no social life.”

women who work out giving high fives

Let’s say you spend an hour in the gym a few times a week. Be honest – that’s not a huge time investment. Some people commute more than that just to get to work. Others spend hours on end binging Netflix series. We all have our hobbies and yours happens to be a healthy one. When you value working out, you make the time for it. Period.

Plus, who says that the gym is not a social place? Having a gym buddy means that you get to hang out with one of your besties while doing something you love. Researchers have also found that working out with a partner or friend could help to motivate people to train harder than they usually would. It’s a win-win situation.

5. “Can’t you skip the gym tonight?”

There are few things in life as truly loathsome as social pressure. We’ve all been there. You’re about to leave the office when you get a text from your friend. It says this: “Hi! We’re heading out for post-work drinks. Fancy skipping the gym and meeting us for 2-4-1 cocktails? It’s been forever!”

On the surface, this last-minute invite may seem like a friendly proposal but, when it happens five times a week, it’s just plain nagging. Don’t they understand that you actually want to head to the gym right now? Short answer: no.

women who work out with dumbbells

6. “I’d go to the gym but [insert excuse here].”

Whether it’s their uber busy day job or blossoming social life, friends and strangers alike enjoy nothing more than to tell you why they simply can’t fit working out into their routine. But here’s the thing: you didn’t ask. For some misguided reason, though, people seem to think that you going to the gym is an underhanded criticism of them not.

Of course, this unwarranted excuse has less to do with you than it does them. And, in all honesty, they know that as well as you do. Unless you want a needless slanging match, just smile and agree that it can be hard to fit it in when you’re busy.