No equipment back exercises...

No Equipment Required: 7 Moves to Tone Your Back

October 8, 2015 by Lizzie Fuhr

                                                          

                                                        

Toning and strengthening your back muscles may not be in the forefront of your mind, but this often-overlooked area can do so much for your shape. Celebrity trainer Jennifer Cohen says that strengthening your upper body, back, and shoulders helps you achieve a long and lean "V-shaped" back that makes you appear "10 to 15 pounds thinner." Using bands, weights, or equipment can definitely help your cause, but working your back at home is possible with these easy-to-follow no-equipment moves.

Rotating Deadlift

 

• Stand on your left leg with your right leg behind and right toes resting on the floor. Bend both knees slightly and place your hands behind your head allowing your elbows to open wide.
• Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to floor.
• With a flat back, press through your left heel and return to standing. As you do this, twist your torso (shoulders included!) to the left over your front left. Be sure to keep your pelvis and hips still and facing forward. This completes one rep.                

Single-Leg Deadlift

 

• Stand with all your weight in your right foot, abs engaged and chest lifted.
• Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
• Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
• Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.                

Twisted Bird Dog

 

• Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
• As you extend your right leg out straight, open up your left shoulder for an oblique and back twist.
• Round your back and head to connect your left elbow with your right leg under your body. Extend right hand and left leg back out for one complete rep.

                 

Marching Bridge

 

• Lie on your back with your hands by your side, with your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine.
• Press your right heel into the floor, and keeping your knee bent, raise your left leg until your hip is a 90 degrees. Lower your left leg down, pressing through your glutes so your pelvis doesn't drift to the floor along with the leg. This completes one rep.

Seated Trunk Twist                                            

                                                                                                                         

 

• Begin sitting on the floor with your legs stretched out in front of you; lengthen your spine to keep your back straight.
• Pulling your navel in tight, twist from right to left, lightly touching both hands from side to side to complete one rep.

                 

Superwoman Locust

                                                                                                                         

• Lie on your belly with your legs together. Lace your fingers behind your back with straight arms.
• As you inhale, lift your legs, head, upper body, and arms up and off the floor.
As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.
• Stay for five breaths, and then release back down to the starting position. This completes one rep.

                

Pilates Mat Swimming

                                                                                                                         

 

• Begin on your stomach with your arms extended in front of you.
• Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
• Begin to "swim" by lifting your opposite arm and leg a little higher, then alternate sides, making a fluttering motion.
• Continue this movement for one minute.

get on that scale...

Do This Every Day to Lose Weight (20 Pounds in 6 Months!)

March 22, 2016 by Julie Upton 

                     

No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.

     

According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
Related: Nutritionist-Recommended Foods to Suppress Your Appetite Naturally
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviors (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/veggies).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviors.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behavior change. Those who weigh daily report greater adoption of diet and exercise behaviors associated with weight control."
Related: Weighing Yourself With Clothes On? Feel Free to Subtract This Much
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviors when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.

Don't count calories

Here's What You Should Be Counting For Weight Loss (Hint: It's Not Calories)

March 11, 2016 by Dominique Astorino

                    

Are you finding yourself counting calories, sticking to your numbers, and even still not seeing results? The problem might be not about the number of calories, but the kind of calories.
We chatted with certified personal trainer and nutrition coach Carrie McMahon, author of the e-book Why You Should Count Macronutrients, Not Calories. With a life revolving around calorie counting and uncontrollable cheat days (sound familiar?), McMahon was stuck in a restrict-and-binge cycle that she couldn't seem to escape. She soon realized that in order to make a change in her health, she needed to change her approach to food — so she ditched the calorie counting in favor of a less mainstream concept: macronutrient counting.

"Macronutrients are what make up the caloric content of a food," says McMahon. Sometimes referred to as "macros," the three categories of macronutrients are carbohydrates, fat, and protein. The caloric combination of the macros is where that mysterious total number of calories comes from. Here's the breakdown:

• 1 gram of carbohydrates = 4 calories
• 1 gram of fat = 9 calories
• 1 gram of protein = 4 calories

So it's not about how many calories are in your food, but what kind of calories are in your food. Even if you set a strict calorie limit and stick to it, you could be eating total garbage and not getting the nutrients you need. McMahon herself said that back in her days of calorie counting, she would eat "low-fat bars and cereals, fat-free ready meals, et cetera . . . all day long." The result? "I felt like sh*t."
What are the benefits of ditching your calorie-counting ways? For starters, you can indulge with a little less guilt. "Let yourself eat those treats!" says McMahon. "Fit them into your macro allowances, and don't just stick to 'boring foods' or you'll burn out" — and in turn, binge. When you're eating a balanced diet, "cravings go away, because you're not deficient in anything." This balance will "give you more energy, better workouts, and better results." Feeling better, working out better, killing cravings, and treating yo'self? Sign us up!
Ready to get started? Decide whether you want to increase your metabolism, lose fat, or build muscle. McMahon recommends the following daily proportions to her clients beginning this nutritional program:

• Boost Metabolism and/or Build Muscle: 40 percent protein, 35 percent carbohydrates, 25 percent fat
• Lose Fat: 45 percent protein, 35 percent carbohydrates, 20 percent fat

Since tracking can be tough (and a tad math intensive), download a macro-counting app (she recommends My Macros+ app ($3)), where you can enter your foods for each meal while the app does the math for you. That way, you can see if you're reaching your daily numbers, and start reaching your healthy goals.

Yay, dead lifts!!

A Deadlift Variation That Works Just About Every Muscle in the Body

March 3, 2016 by Michele Foley

                     

Deadlifts may as well be deemed the unicorn of exercise moves. Praised by trainers and physical therapists alike, the strength training move simultaneously works the core, back, butt, upper body, and legs — no stone unturned here. But if you want an even bigger challenge, try it on one leg with a kettlebell — you won't be disappointed! (In fact, be proud of yourself for stepping up to the advanced variation.) Doing so challenges your balance, increasing the intensity of the core workout, and also gives your hamstring some extraspecial love.

 

• Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
• Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
• With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
• Do 12 reps on each leg to complete one set.

Healthy mornings...

5 Things You Should Do Every Morning If You Want to Be Healthy

February 12, 2016 by Dominique Astorino

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    

                     

In those first years out of college, I struggled with the transition into "real adulthood." Adulting is hard! But as I started to make health and self-care more of a priority, I realized that I was lacking a solid morning routine. Fast-forward to today, and the routine I've established has helped set the tone for a healthy day, every day. Aside from the universal tip of "eat breakfast," here are the top five things that have helped me rise and shine; try these for a morning of wellness!

Oil Pull

Before you start saying "oil pulling is so 2014," hear me out. I grind my teeth at night, and I know I'm not alone in this. In addition to the possible oral health benefits, oil pulling exercises a stiff jaw to alleviate pain, forces you to get up 20 minutes earlier, and acts as a chemical-free mouthwash.

Stretch

While I oil pull, I stretch. I take this time to relax, meditate a bit, and warm up my body for the day. If I have time or get up early enough, I go to yoga or do a few Sun Salutations in my room. I know I'll be in a desk chair all day, so I try to carve out some time to always get a good stretch session in.

Drink Lemon Water

A room-temperature glass of lemon water has tons of health benefits: alongside improved hydration, you'll get a vitamin C boost for glowing skin, a metabolism boost, and a mood boost.
Related: 10 Reasons Lemon Juice Is Good For You

Care For Your Skin

I don't have an extreme 11-step Korean skin care routine, but I do have a pretty solid lineup for my skin. I cleanse my skin with Dermalogica Special Cleansing Gel and my Clarisonic, then tone, apply serum, and moisturize. Twice a week, I use a peel, and three times a week, I use a retexturizing scrub. And you know what? I never knew my skin could be this good! The byproduct of this is that I now look forward to waking up (don't judge me) to go through my skin care routine.

Take Vitamins

I take B12 for energy, omega-3 for mood and muscle health, and vitamin E for hair, skin, and nails. If I'm drinking my vitamins in a shake, I use Vega One powder mixed with some coconut milk. At the risk of sounding like your mom, take your vitamins!

Image Source: POPSUGAR Photography / Sisilia Piring

Heart healthy living

Treat Your Heart Right!

by Wally Bishop

Jul 25, 2014

  

The lifestyle you lead has the biggest impact on your heart health. Even if heart disease runs in your family, you can trump those genetics by adopting a heart-healthy lifestyle!
Did you know that a plant-based diet has been shown to significantly reduce the risk of (and even reverse) heart and cardiovascular disease?
Many factors can affect our heart health. Our diet, stress we may face and other lifestyle factors, like smoking and the amount of physical activity we get, play a huge role in how our hearts perform.
In about a day, your heart beats 100,000 times, pumping about 2,000 gallons of blood to 100 trillion cells through 60,000 miles of blood vessels. Every time I think of it, it blows my mind!
And it's not just an organ, it's also a muscle. The heart requires a lot of energy and quality nutrition in order to remain healthy. It's unique and, unlike other organs and muscles, it does not become fatigued - it stops only when oxygen is no longer available.
Exercise increases the heart's fitness, so it can deliver more oxygen and nutrients throughout the body. Be sure to develop a good exercise program after approval from your doctor!
This is why nutrition is so important. In order to live a long and happy live, you need vitamins, minerals, essential fatty acids, enzymes and antioxidants.
Heart-Healthy Eating

• Studies show nuts and seeds consumed daily reduce the risk of heart disease. They are anti-inflammatory and a good source of vitamin E, an antioxidant which is very important for cell membrane health.

• Omega 3’s from salmon, sardines, ground flax seed and walnuts reduce inflammation and keep blood platelets from sticking, reducing the risk of cardiovascular disease.

• Antioxidants in fruits and vegetables reduce inflammation and protect the heart from free radical damage. The greater the volume of oxygen needed in a cell to make energy, the higher the potential for free radical damage. The heart is a big air and fluid pump, so antioxidants are even more important!

• Magnesium is also crucial. It helps blood vessels relax, potentially reducing blood pressure, which, if high, can damage the heart.

• B12, folate and B6 are critical to reduce the protein homocysteine from accumulating in our tissues. Homocysteine causes cellular damage to the heart and blood vessels and is heavily associated with heart disease.

• Iron, B12, Vitamin C and folate are the worker bees; they make healthy red blood cells and blood vessels.

Heart Health Destroyers
Sadly, the American diet is the perfect diet if you want poor heart health. It is high in sodium, sugar and bad fats and low in nutrient-rich foods like vegetables, fruits, beans, nuts, seeds and whole grains.
If you love your heart, it would be best to avoid or limit the following foods from your diet. These foods are health destroyers!

• Foods high in saturated fats and cholesterol (meats, processed meats, eggs, cows milk and cheese)
• Processed meats
• Foods high in sodium
• Foods high in sugar, particularly added sugars, including refined sugar, corn syrup, high fructose corn syrup, confectioner's sugar, brown sugar, etc.
• Fried foods
• Flour-based foods (including breading on fried foods, cookies, crackers, cereals, pastries, breads, pasta, etc.) Flour can turn to blood sugar as quickly as table sugar.
  • Excess sugar is an additional risk factor in your diet because it creates inflammation and sores in your arteries, which forces your body to use cholesterol to repair them. This makes arteries stiffer, creating more sores or tears requiring more cholesterol. It’s a vicious cycle that accelerates heart and vascular disease, diabetes, high blood pressure and obesity.

Other Heart Health Factors
Stress is a killer! It creates hormonal changes that raise blood pressure, cause obesity and eventually damage your heart.
A lack of exercise let’s muscles atrophy, becoming weaker. Your heart and blood vessels are muscles and need exercise to remain in top condition!
A lack of sleep creates systemic stress, putting additional stress on your heart.
Cigarettes destroy your blood vessels and lungs, obviously critical to healthy heart function.
Limit alcohol to no more than 3 drinks per week.
Having 2 Blasts a day filled with every color of vegetable and fruit, nuts and seeds is going to get you on the right track to greater heart health.


Happy, healthy eating!

Read more at https://www.nutriliving.com/articles/treat-your-heart-right#6XtepUlVvywpfv2d.99

Yummy proein snack

Honey-Roasted Chickpeas Make the Perfect Sweet (Protein) Treat

December 20, 2015 by Jenny Sugar

                     

If you're craving something sweet, but know inhaling candy will have you feeling flat, reach for this warm, low-cal option instead: honey-roasted cinnamon chickpeas. High in protein and fiber, chickpeas offer a satisfying crunch when roasted, and if you toss them with a little honey and cinnamon, you'll have a sweet treat that will also give you a boost of energy.

Honey-Roasted Cinnamon Chickpeas

Ingredients

15-ounce can organic garbanzo beans
1/2 tablespoon olive oil
1 tablespoon honey
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon sea salt

Directions

1. Preheat oven to 375°F. Line a baking sheet with parchment paper or a Silpat silicone mat.
2. Drain and rinse the chickpeas in a colander. Place them on a towel to dry off.
3. Spread chickpeas on a baking sheet in a single layer. Bake for approximately 45 minutes or until crispy. Test one, and if it's still soft, bake for longer.

 


4. While the chickpeas are still hot, toss them in a bowl with the oil, honey, cinnamon, nutmeg, and salt. Enjoy as is, or for a caramelized effect, place them back in the oven for another 10 minutes or so.
5. Store leftover chickpeas in an airtight container.

Makes four servings. See below for the nutritional information of one serving.

    Source: Calorie Count

Information

Category

Other, Snacks

Yield

4 servings

Cook Time

45 minutes

Nutrition

Calories per serving

146