The following post is sponsored by the ASICS Studio™ app. For our sponsored post policy, click here. If there’s one thing I want to do more of in 2020, it’s to meditate more. But as a mom to three girls now, finding the time and quiet to do so is, well, not exactly the easiest. Not to mention that when I do actually get the chance to sit down and meditate, my mind is generally swirling with the 100 other things I “could” and even believe I “should” be doing. (Yes, I’m working on that.) And I know for all of…
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Generally, any running done in the heat tend to be harder and take a lot out of you… there’s a reason for this.
The post How To Survive A Run When It’s Seriously Hot Outside appeared first on Women’s Health.
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Sculpt killer bi’s and tri’s with this six-move regimen.
Arms don’t always get the attention they need. They tend to be tacked onto the tail end of another bodypart, when you’re already a bit fatigued and not necessarily ready to go at them as intensely as you should. This workout — meant to be done as a stand alone day in your training split — provides three challenging moves each for bi’s and tri’s.
The workout: You’ll pyramid up your weights on the first two exercises for each bodypart, choosing a weight that you fail right around the 10th rep on your last set of the exercise. You’ll finish up with sets to failure of bench dips for triceps, and dumbbell preacher curls for biceps — the former is a bodyweight move, and for the latter, pick one weight that you can only get about 10 or so reps with and use it for all four sets.
Tip: Each time you do this workout, switch which bodypart you lead off with — so, for example, do triceps and then biceps (as listed) the first day you try the workout, then flip bi’s and tri’s next time.
The Exercises: Your How-To Guide For Each Move
Lying Dual-Dumbbell French Press
Setup: Lie face up on a flat bench with your feet on the floor. Hold a dumbbell in each hand, palms facing inward. Extend your arms straight up over your chest, then angle them back toward your head so they’re at a 45-degree angle.
Action: Squeeze your triceps as you slowly lower the weights on either side of your forehead until your elbows make about a 90-degree angle. Pause for a moment, then strongly extend your arms to return to the start.
Setup: Place your hand and same-side knee on a flat bench and grasp a dumbbell with your palm facing inward with the other hand. Raise your upper arm and pin it to your side.
Action: Hold that upper arm in place as you extend your elbow and press the dumbbell up in a smooth arc until it’s straight and parallel to your torso. Don’t allow your elbow to drop as you return your lower arm to the start position.
Setup: Sit sideways on a flat bench with your hands on either side of your hips, fingers forward. Your knees should be bent and feet flat on the floor about shoulder width apart. Press into your palms and lift your bum off the bench, sliding it forward so you’re supported between your hands and feet.
Action: Bend your elbows to lower yourself straight down as far as you can go, or until your elbows make 90-degree angles. Then press through the heels of your hands and extend your arms to return to the start.
Standing Barbell Curl 21s
Setup: Stand with your feet hip-width apart and hold a barbell with a shoulder-width, underhand grip, arms extended toward the floor.
Action: For the first seven reps, curl the barbell from the bottom and stop at the halfway point of the rep, when your forearms are parallel to the floor. For the second seven reps, start from this midpoint and curl the bar to the topmost position, where the bar approaches your shoulders. For the final seven reps, use full range of motion, starting at the bottom and curling all the way to the top.
Tip: Start with less weight than you can handle for regular standing curls because of the added reps and the challenge of doing partials through the upper half of the ROM.
Alternating Dumbbell or Kettlebell Curl
Setup: Stand with your feet hip-width apart and hold a pair of dumbbells or kettlebells at your sides, arms extended, palms facing forward.
Action: Maintaining ad upright posture, contract your biceps to curl one weight toward your shoulder, keeping your elbow at your side. Hold and squeeze the contraction at the top, then slowly return the dumbbell along the same path. Repeat with the opposite arm.
One-Arm Dumbbell Preacher Curl
Setup: Grasp a dumbbell and place one arm over a standing or seated preacher bench, palm facing away from you.
Action: Keeping your shoulder down and wrist rigid, raise the dumbbell in an arc toward your head, stopping just short of bringing your forearm perpendicular to the floor. Squeeze your biceps to get a maximal contraction, and then return to the start position, making sure to stop just before full lockout elbow extension (to avoid hyperextending your elbow).
Tip: No preacher bench — no problem! An incline bench will work in a pinch. Just adjust the bench to about a 45-degree angle and place your arm over the back of it.
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Crab cakes may remind you of cocktail parties, weddings, or sun-soaked getaways to the seashore where you seek refuge from the sun at a fish shack that serves only the freshest local seafood. Most traditional crab cake recipes include breadcrumbs or flour (or both) and are deep fried in vegetable oil so the end result is a greasy, bready puck that disrespects the naturally sweet, succulent essence of lump crabmeat. We remade the classic crab cake to make it Primal and keto-friendly. Don’t be put off by the long list of ingredients; we like the way the vegetables and seasonings accentuate the crab, but if you prefer a pared-down version, the crab, almond flour, herbs, mayo, egg, lemon juice, salt and pepper would make a perfectly lovely crab cake, too.
Mini Keto & Primal Crab Cakes
- 8 oz. lump crabmeat
- 2/3 cup almond flour
- 1/3 cup parsley, chopped
- 1/3 cup celery, chopped
- 1/4 cup dill, chopped
- 1/4 cup carrot, chopped
- 1/4 cup red onion, minced
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 1/4 tsp. paprika
- 2 1/2 Tbsp. Primal Kitchen Mayo
- 1 tsp. dijon mustard
- 1/2 tsp. lemon juice
- 1 egg
- 2 Tbsp. Primal Kitchen Extra Virgin Olive Oil or Avocado Oil
Preheat oven to 350ºF. Squeeze out any excess liquid from the crabmeat.
Combine the crabmeat, almond flour, parsley, celery, dill, carrot, onion, salt, pepper, and paprika in a bowl. Mix in the mayo, mustard and lemon juice. Whisk the egg and mix it in with the crab mixture.
Form 16 small crab cake balls from the mixture.
Heat the oil in an oven-safe pan over medium heat. Once hot, add the crab cakes to the pan and sear for 1-2 minutes. Carefully flip the crab cakes over and sear for an additional 1-2 minutes. Transfer the pan to the oven for about 15 minutes, or until the crab cakes are firm.
Allow them to cool slightly before removing them from the pan. Insert toothpicks and arrange them on a platter. Create a quick dipping sauce by mixing your favorite Primal Kitchen Mayo with a little lemon juice and paprika.
Nutrition Information per serving (per crab cake):
Total Carbs: 2 grams
Net Carbs: 1 gram
Fat: 7 grams
Protein: 24 grams
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This healthy take on sushi is nutritious and delicious.
Ready in: 25 minutes
Makes: 1 serving
Tip: Can’t find sushi-grade salmon? Substitute with smoked salmon instead.
- 4 oz fresh sushi-grade salmon
- 1/2 cup cooked quinoa
- 1/4 avocado
- 1 tsp rice vinegar
- Dash sea salt
- 2 nori (seaweed) sheets
- Wasabi (optional)
- Low-sodium soy sauce (optional)
- Slice avocado lengthwise into 1/4″-thick pieces and salmon lengthwise into approximately 1/2″-thick pieces. Set aside.
- Combine quinoa, rice vinegar and salt in a bowl.
- Place 1 sheet of nori on a sushi bamboo mat (or a table placemat protected with plastic wrap) and spoon half of the quinoa mixture on top. Spread, evening out with clean hands and leaving a small edge at the top and bottom of the nori.
- Line half of the avocado and half of the salmon in the center horizontally over the quinoa.
- Roll the edge closest to you over the salmon and avocado, then grasp the mat and roll it over the sushi to make sure it’s rolled tightly. Wet the other edge of the nori with water to stick it to the outside of the sushi roll. Repeat with remaining ingredients to make second roll.
- Slice the rolls carefully into 1/2″ pieces with a large, wet knife.
- Serve with wasabi and low-sodium soy sauce (optional).
Nutrients per serving: Calories: 360, Total Fats: 17 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 62 mg, Sodium: 157 mg, Total Carbohydrates: 24 g, Dietary Fiber: 6 g, Sugars: 0 g, Protein: 27 g, Iron: 3 mg
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Here’s a quick and dirty way to train your flip side.
Second only to legs, your back probably takes the most out of you when it comes to training. But unfortunately, you don’t always have tons of time to dedicate to working this massive muscle group. In those instances, a superset workout are your best bet, and this superset packs six moves and 13 sets into a turbocharged 30-minutes-or-less format.
Warm up for five to 10 minutes with some light cardio and dynamic stretching that focuses on the shoulders, upper back, lower back, hips and neck, then begin your first superset. Do the superset moves back-to-back and rest no more than 60 seconds between to fast-track your workout duration and your calorie burn. Use a light to moderate weight for your first superset, then aim for a moderately heavy weight for the rest of the moves. Keep your reps pretty high to increase your time under tension, which boosts muscle development.
Barbell Good Morning
Setup: Balance a barbell across your shoulders and traps and grasp it lightly with both hands. Stand with your feet hip-width apart, shoulders down and back, and focus forward.
Move: Moving your upper body as one unit, fold forward with a straight back — hinging at the hips — and lower your torso toward the floor. When you’ve come nearly parallel or as far as you can, reverse the move and rise to the start.
Tip: If you have tight hamstrings, bend your knees slightly to allow for a greater range of motion. Also, if you have lower-back problems, perform these with a very light weight and move slowly and deliberately with each repetition.
Setup: Hang from a pull-up bar with your hands spaced wider than your shoulders in an overhand grip. Bend your knees and cross your feet behind you. Look up toward the bar and lift your chest.
Move: Retract your shoulder blades, then drive your elbows down and back to lift your chest toward the bar. Pause at the top, then slowly lower to the start under control.
Tip: Change your hand placement to hit different parts of your back. Try a close grip, underhand grip and flip grip (one hand over, one hand under).
Beginner Tip: If you’re not yet proficient with pull-ups, use a pull-up band to assist or enlist a training partner to spot you until you develop more strength.
Reverse-Grip Dumbbell Row
Setup: Stand with your feet hip-width apart and hold a set of dumbbells at your sides, palms facing forward. Keeping your back flat, hinge at the hips and fold forward about 45 degrees. Let your arms hang straight down toward the floor with your head neutral.
Move: Drive your elbows up and back, keeping your upper arms in close to your sides and pulling the weights in toward your rib cage. At the top, pause and squeeze, then lower to the start.
Tip: Alternate these week to week with a regular dumbbell row to hit your back in different ways.
Dumbbell Straight-Arm Pullback
Setup: Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell at your side in an overhand grip. Fold forward from your hips with a flat back and allow your arm to hang straight down toward the floor. Place your opposite hand on your thigh for support.
Move: Keeping your arm straight, lift it in an arc alongside your body and up until it is parallel to the floor. Pause at the top, then lower slowly to the start. Do all reps on one side before switching.
Tip: Keep your back straight and your shoulders square throughout this move to properly isolate your back muscles.
Dumbbell Bent-Arm Pullover
Setup: Lie faceup on a flat bench with your upper back and shoulders fully supported and hold a dumbbell with both hands over your chest, elbows slightly bent.
Move: Slowly drop the weight in an arc back over your head toward the floor, keeping your arms in close to your ears and your elbows slightly bent. When your elbows come level with your head, reverse the move and return to the start.
Tip: Keeping your arms slightly bent helps alleviate pressure on your elbows.
Setup: Lie facedown on a stability ball so your hips are supported, and extend your legs behind you with your toes digging into the floor. Place your hands behind your head with your elbows flared.
Move: Keeping your back straight, lift your upper body until it comes in line with your legs and pause, squeezing your glutes at the top. Lower slowly to the start and repeat right away.
Tip: To make this move more challenging, hold a small plate with your arms extended straight out by your head to create a longer lever arm and amp the intensity.
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Do these skills and zigzag training drills to improve your ability to stop on a dime while burning fat and mega calories.
Everyone trains to go faster, bigger, harder, stronger — but once you’re going warp speed — then what? The ability to stop is just as important as being able to go from zero to 60, so unless crashing and burning is part of your plan, learning to slow down — decelerate — should be on your exercise to-do list.
Deceleration is the series of movements that help you slow down, change direction or stop when playing sports. Like any skill, this needs to be trained, and teaching your body to control and dampen forces such as momentum and gravity can help prevent injury while improving overall performance.
“Improving the ability to decelerate is imperative for almost any athletic endeavor since one rarely runs in a straight line at a constant speed,” says Josh Bryant, CSCS, co-author of Jailhouse Strong Interval Training (Back Arms Publications, 2015). “And with over 200,000 ACL injuries a year, you should take advantage of the variables you can control — deceleration training being one of them.”
Bryant especially recommends deceleration training for women: We girls are actually at greater risk for knee injuries because typically our quad-to-hamstring strength ratio is imbalanced, with our quads typically being about 40 percent stronger than our hamstrings. “From a movement perspective, this means a female athlete is more likely to decelerate using the quadriceps first, resulting in greater knee instability,” Bryant says. “The good news is that this is a correctable issue.”
Use these drills and lifts one or two times per week to train for deceleration, improving muscular balance and power while helping prevent injury. “The gym moves should be blended into your routine to balance your physique and the power of your accelerating versus decelerating muscles,” Bryant says. “The drills can be implemented as part of a warm-up before a practice or game, or track workout.”
When doing the skills workout, think about accelerating the bar or weight from the bottom-most position in an explosive manner.
Setup: Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell in front of your thighs with an overhand grip. Your back should be straight, your shoulders down and back.
Move: Push your glutes back and bend forward from your hips while maintaining the arch in your back as you lower the bar down along the front of your legs until it comes to about midshin. Extend your hips and slide the bar back up along your legs to return to the start.
Tip: Unlike a stiff-legged deadlift, this version works more of the hamstrings and glutes while minimizing the activation of the lower-back muscles. Your knees should be semi-bent for the entirety of the move.
Tempo Back Squat
Setup: Stand with your feet hip-width apart, toes turned out slightly, and hold a barbell across your upper back and traps, chest lifted, shoulders down and back.
Move: Kick your hips back and bend your knees, taking five full seconds to squat to the bottom, going as low as you can. Pause for a count of two, then drive up out of the hole, explosively extending your knees and hips to come to the start.
Tip: Keep your chest lifted and your weight back toward your heels to focus the majority of the work on your posterior chain — glutes and hamstrings.
Setup: Stand on top of a box that is at least 18 inches high.
Move: Step off the box with one foot, landing with both feet and bending your knees and hips into a half-squat to absorb the impact, arms in the ready position. Hold the landing for a count of two, then repeat.
Tip: Make your landing active versus passive. Think about “sticking” it like a gymnast — muscles and core tight, body ready for anything.
Barbell Bench Hip Thrust
Setup: Sit with your upper back and shoulders against a flat bench and position a barbell across your hipbones, holding it steady with both hands. Your knees should be bent and your feet should be wider than hip-width apart.
Move: Press your shoulders and upper back into the bench as you drive your hips upward until they come level with your knees and shoulders. Hold for a count of two, then slowly lower to the start for a count of five.
Tip: Vary the position of your feet to change the exercise emphasis slightly — wider, narrower, toes out.
Find a long length of straight track or large open field and mark it off in 30-meter intervals with a cone or a small rock.
Meters 0 to 30: Run, gradually building toward top speed while maintaining perfect running form.
Meters 30 to 60: Maintain this top speed.
Meters 60 to 90: Decelerate gradually, keeping your knees flexed, taking short steps, and keeping your center of gravity in front of your knees.
Forward/Backward One-Legged Hop and Stick
Stand on your left foot with your arms at your sides. Hop forward several feet and land, absorbing the impact, then freezing in the down position, holding the landing for one count. Then hop rearward on the same leg and again stick the landing. Do all reps on one side before switching.
Tips: Use your arms to help generate momentum forward and back. Keep your nonworking leg in tight to you for better balance.
Vertical Two-To-One Jump
Stand with your feet hip-width apart, arms at your sides. Bend your knees and hips and load up, then explode into the air as high as you can, reaching your arms overhead. Land on one leg, absorbing the impact and holding the landing for one count. Replace your other foot and repeat, alternating landing legs with each repetition.
Tips: Make sure you land softly, knee slightly bent and muscles and core tight. Also, look forward, not straight down, because this will help you balance.
Lateral Cone Freeze
Line up a series of three to four cones with about a foot in between and stand sideways to the lineup at one end. Move laterally through the cones, performing high knees across and over each one, using your arms to help keep tempo. When you get to the end, stick the landing and freeze. Hold for one count, then repeat in the opposite direction to complete one rep.
Josh Bryant, CSCS, is the CEO and master trainer at JoshStrength.com, and he has written or co-written four Amazon.com No. 1 bestsellers, including Jailhouse Strong Interval Training.
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