Single-Arms Dumbbell Swing

  1. Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the dumbbell with both hands.) Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor. Swing the dumbbell between your legs.
  2. Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position. Now squat back down as you swing the dumbbell between your legs again. Swing the weight back and forth forcefully.

(via the-exercist)

Today’s core move brought to you by the-exercist:
Get on all fours. Keeping your hands under your shoulders and your knees under your hips, tuck your abs in, holding them tight to stabilize your body.
Reach out with your right hand, and extend your left leg. Now connect your elbow with your knee under your body. To increase the difficulty, hold a two- or three-pound weight in your right hand. Repeat 15 times to complete the set before switching sides.
Perform three sets with each leg.

Today’s core move brought to you by the-exercist:

  • Get on all fours. Keeping your hands under your shoulders and your knees under your hips, tuck your abs in, holding them tight to stabilize your body.
  • Reach out with your right hand, and extend your left leg. Now connect your elbow with your knee under your body. To increase the difficulty, hold a two- or three-pound weight in your right hand. Repeat 15 times to complete the set before switching sides.
  • Perform three sets with each leg.
Healthy Dessert!
Lemon Dessert Bowls with Raspberry Sorbet
Instead of sorbet you could make your own raspberry “icecream” by freezing raspberries, or any other berry, and then blending them up.
This looks AMAZING. 

Healthy Dessert!

Lemon Dessert Bowls with Raspberry Sorbet

Instead of sorbet you could make your own raspberry “icecream” by freezing raspberries, or any other berry, and then blending them up.

This looks AMAZING. 

(via fitspirationfitblr)

Citrus Crusted Chicken With Israeli Couscous


So The Everygirl did a piece on cooking with blood oranges including several fantastic recipes! For me, this chicken and couscous reciper takes the cake. You can skip the breadcrumbs to make the chicken a bit healthier if you’d like.

If you like this recipe, check out more blood orange recipes from The Everygirl here. 

Chicken Ingredients:
4 thin chicken cutlets (2 breasts sliced in half and pounded)
1 cup flour
1 egg, beaten
1 cups panko breadcrumbs
1 cup plain breadcrumbs
1 teaspoon lime zest
1 teaspoon lemon zest
1 teaspoon blood orange zest
2 tablespoons blood orange juice
olive oil

Directions:
Place flour in one bowl/dish, the beaten egg and blood orange juice in another bowl/dish, and the breadcrumbs and various citrus zests in a third bowl. Dredge the chicken first in the flour, then egg, and finally the breadcrumb mixture, coating fully. Heat olive oil in a skillet over medium high heat. Once oil is heated cook chicken in oil for 4-5 minutes per side until crisp and golden brown. Remove and place over paper towel to remove excess oil.

Israeli Couscous Ingredients:
1 ½ cups Israeli couscous
¾ cup water
1 cup vegetable stock
2 teaspoons apple red wine vinegar
1 tablespoon mint, chopped
1 teaspoon blood orange zest
2 tablespoons blood orange juice
2 tablespoon olive oil
10-15 cherry tomatoes, sliced in half
1/3 cup crumbled feta

Directions:
Heat 1 tablespoon olive oil in medium size saucepan. Add couscous and let it toast (2 minutes) stirring occasionally. Add vegetable stock and water and let the mixture come to a boil. Once boiling, cover, reduce heat to low and simmer until water is absorbed. Remove from heat and stir in remaining ingredients (red wine vinegar, remaining 1 tablespoon olive oil, mint, orange zest, orange juice, tomatoes, and feta. Season with salt and pepper to taste.

Women’s Health Has a Running Plan to Drop 10 Lbs in 6 Weeks

Need to lose 10 lbs in the next 6 weeks? Maybe you’ve got a wedding or other event to attend, maybe you’re still trying to attack those last 10 pesky pounds. Check out Women’s Health’s 6-week running plan for intermediate runners here. This printable plan will get you where you need to be!

Weekend Challenge from Women’s Health! Time yourself. Keep working out this week. And try it again next weekend. Watch your fitness improve right before your eyes.

Weekend Challenge from Women’s Health! Time yourself. Keep working out this week. And try it again next weekend. Watch your fitness improve right before your eyes.

(via the-need-to-lose-it)

womenshealthmag:

10 Healthy Sweet Potato Recipes!
For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)
Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.
Spicy Sweet Potato Fries
Roasted Sweet Potato Salad
Gingered Sweet Potato and Carrot Soup
Spiced Sweet Potato Chips
Baked Sweet Potato Latkes
Rosemary Sweet Potato Wedges
Chili-Spiced Mashed Sweet Potatoes
Apple and Sweet Potato Hash Browns
Ginger Sweet Potato Cheesecake
Marshmallow Whipped Sweet Potatoes

womenshealthmag:

10 Healthy Sweet Potato Recipes!

For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene. While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)

Whether sweet potatoes only enter your kitchen on Thanksgiving or they have a regular spot in your cooking rotation, you could probably use more delicious ways to prepare them. Here are 10 recipes for dishes from fries to soup—each with about 300 calories or less.

Spicy Sweet Potato Fries

Roasted Sweet Potato Salad

Gingered Sweet Potato and Carrot Soup

Spiced Sweet Potato Chips

Baked Sweet Potato Latkes

Rosemary Sweet Potato Wedges

Chili-Spiced Mashed Sweet Potatoes

Apple and Sweet Potato Hash Browns

Ginger Sweet Potato Cheesecake

Marshmallow Whipped Sweet Potatoes

(via littlefairynymphet)

22 Weight Loss Tips

Every now and then, we can use some fresh tips & ideas to press on through our weight loss or take a new approach. Shape’s "22 Ways to Stay Motivated to Lose Weight" was just what I needed to get some fresh ideas about shedding the pounds. 

One tip the really resonated with me was, “Steer Clear of Super Skinny Models.” Often times we use images of what we aspire to be as a motivational tool - but sometimes looking at too many images like this can be discouraging. Even on my best day, my body probably won’t look like Giselle’s. We each need to strive to be our own, personal best without comparing ourselves to others, especially supermodels. I have found myself falling into this trap one too many times - “I’ll never look like her no matter what I do, so why try at all?” It was a good reminder to stop looking at others and focus on my own progress. 

I’ve been working to reduce my intake of sweets in general, but if you have to have baked goods, try this AMAZING chocolate raspberry banana bread.  Yes, it’s vegan, and it turned out way better than I, as a baked goods junkie, expected. Put fresh raspberries on top and enjoy!

(via liftingpotato)

Are you curious about crossfit? Me too. I’ve read a lot about it, seen before and after photos, but still haven’t really tried it, until now. 

Try this 10-minute crossfit workout to see if crossfit is for you!

What Are Superfoods, Anyway?

You’ve heard the term superfood, but what exactly IS a superfood

Dr. Steven Pratt coined the term in his 2004 book, SuperFoods Rx: Fourteen Foods That Will Change Your Life. 

According to Pratt, a superfood has to meet three criteria:

1)It must be readily available to the public

2)It has to contain nutrients that are known to enhance longevity

3)Its health benefits have to be backed by peer-reviewed, scientific studies

Some designated superfoods include: salmon, broccoli, spinach, apples, pomegranate, dark chocolate, pumpkin, soy, walnuts, turkey, tomatoes, oats, onions, low fat yogurt, kiwi, honey, garlic, extra virgin olive oil. Visit Pratt’s site to learn more about superfoods and their impact on you health, well-being, and weight loss. 

Rather than going on a restrictive diet that can make you feel deprived, consider adding in as many superfoods as you can into your daily food intake so as to crowd out the other unhealthy options. 

I sit all day at work, so when I miss my nightly workouts, I find I get tight hip flexors from lack of use. Before getting back into running or working out, after a short (or long) hiatus, I need to do hip openers like these to loosen up and get moving comfortably. 
fitnessloveaffair:

Here are 12 yoga poses to help open your hips. Heidi Kristoffer recommends that you pick any five of these openers each day, switching them up each time. Hold each pose for about 30 seconds each, take deep breaths, and you will start to feel more open. For more details on each pose check out the original post at Shape.com.

I sit all day at work, so when I miss my nightly workouts, I find I get tight hip flexors from lack of use. Before getting back into running or working out, after a short (or long) hiatus, I need to do hip openers like these to loosen up and get moving comfortably. 

fitnessloveaffair:

Here are 12 yoga poses to help open your hips. Heidi Kristoffer recommends that you pick any five of these openers each day, switching them up each time. Hold each pose for about 30 seconds each, take deep breaths, and you will start to feel more open. For more details on each pose check out the original post at Shape.com.

(via wontquit-till--imfit)

3 Tips for a Better Run

Even if you head on a run with the right attitude, sometimes it’s easy to get in your own way. And you may not even realize you’re doing something that’s harming your workout! For new runners that can’t seem to get into the swing of things, these three quick tips will help you out. Click here to read 3 Tips for a Better Run by FitSugar:

 

the CANCER FIGHTING BURGER!  
Yes, you read correctly! This I.AM.YOU. burger recipe is made to fight cancer, inflammation, autoimmune diseases and boost your alkalinity, immune function, and overall health.  And, it is de-lish!  Here’s how:
-In a Cuisinart or Blender add cooked kale, cooked broccoli (both sauteed or steamed), raw baby spinach & garlic.  Alkalinty, gluconsinolates, fiber, antioxidants, omegas, isothiocyanates, and everything else good you can imagine. Blend until tiny and slightly soft/mushy.
-In a skillet add olive oil on medium heat.  As it warms make the burger patties with your hands.  
-Place the burgers on the pan and let cook until crisp to taste.  In the meantime top your cancer fighting condiments: avocado, tomato, onion, lettuce.  Ie: Omegas, lycopene, sulfides, alkalinity.
-Toast a bun or bread if you like. Here I use asiago sourdough bread from a local baker.  Latest cancer studies are showing a direct link between calcium in dairy and cancer prevention, particularly that of the breast.
-When the patties are ready, assemble, drool, and enjoy.
Now you can eat a burger every day and literally get healthier as you do! It could even help you lose some weight and detox easily…. (hint hint) 

 

the CANCER FIGHTING BURGER!  

Yes, you read correctly! This I.AM.YOU. burger recipe is made to fight cancer, inflammation, autoimmune diseases and boost your alkalinity, immune function, and overall health.  And, it is de-lish!  Here’s how:

-In a Cuisinart or Blender add cooked kale, cooked broccoli (both sauteed or steamed), raw baby spinach & garlic.  Alkalinty, gluconsinolates, fiber, antioxidants, omegas, isothiocyanates, and everything else good you can imagine. Blend until tiny and slightly soft/mushy.

-In a skillet add olive oil on medium heat.  As it warms make the burger patties with your hands.  

-Place the burgers on the pan and let cook until crisp to taste.  In the meantime top your cancer fighting condiments: avocado, tomato, onion, lettuce.  Ie: Omegas, lycopene, sulfides, alkalinity.

-Toast a bun or bread if you like. Here I use asiago sourdough bread from a local baker.  Latest cancer studies are showing a direct link between calcium in dairy and cancer prevention, particularly that of the breast.

-When the patties are ready, assemble, drool, and enjoy.

Now you can eat a burger every day and literally get healthier as you do! It could even help you lose some weight and detox easily…. (hint hint) 

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