from Tumblr http://ift.tt/2cjOVZ6 via avoncosmetice.webs.comHow to Cook Grains
Grains make a healthy option, may it be lower risk of heart disease, diabetes, certain cancers or better health.
Cooking most grains is almost similar to cooking rice.
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2016年9月1日 星期四
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To those who are con
This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym
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Yoga can be a super relaxing way to move your body, but that doesn’t mean it can’t be seriously challenging sometimes, too. One of the most Zen ways to set your core on fire is Down Dog abs. The quick series incorporates three different movements, each targeting a different area of your abs muscles—your obliques in particular are going to feel this one. Since you’re transitioning between plank and Down Dog, your shoulder muscles get in on the action, too.
“Down Dog abs integrates, tones, and strengthens many muscles in your body in a powerful fluid motion,” says Dashama Konah Gordon, a FITFUSION trainer and the founder of Pranashama Yoga Institute.
Here’s how you do this quick and powerful abs exercise.
Down Dog Abs
Whitney Thielman
- Start in Down Dog and lift your right leg into the air, this is your down dog split position (also known as three-legged down dog). “Try to keep your back foot rooted for stability,” says Gordon. Keep your elbows straight but not locked, too.
- Bring your right knee under your torso. “When you’re transitioning forward, keep the traveling foot lifted toward your glutes to further engage your core,” suggests Gordon (so keep your foot as far from the ground as possible). Pause then extend right leg back to Down Dog split.
- Now bring your right knee to meet your right elbow. Pause then extend right leg back to down dog split.
- Finally bring your right knee to meet your left elbow. Pause then extend right leg back to down dog split.
- That’s 1 rep—start with 3-5 reps, then switch legs. Do the full set 3 times. As you build up your strength, work your way up to 10-15 reps for 3 sets, says Gordon.
Ready for Savasana yet?
You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home
Related:
- I’ve Never Liked Yoga, So I Went On A Retreat—And It Totally Changed My Mind
- This Butt And Hips Exercise Will Also Help Prevent Knee Pain
- The Standing Abs Move You Should Do Before Every Workout
The post This Supercharged Abs Sequence Will Have Your Core Feeling Like It Spent All Day At The Gym appeared first on SELF.
from food2 http://ift.tt/2cfx9Dz via avoncosmetice.webs.com from Tumblr http://ift.tt/2bFhNeq via avoncosmetice.webs.comThe Barre Move That’ll Set Your Butt And Legs On Fire
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Barre classes are notorious for tiny moves that push your legs and booty to the limit. But even though every pulse brings you a littttle closer to the point of exhaustion, they also make your muscles stronger by the second. Take plié squat pulses, for example. You wouldn’t expect such a tiny movement to burn so good, but oh, it does.
This move is a mainstay at NYC-based barre studio Physique 57, according to co-founder and chief creative officer Tanya Becker. “We love this move because it is a full-body exercise—it really works your thighs, glutes, and core simultaneously,” she says. (They call it Wide Incline Chair in their classes.) “Your glutes and legs are your primary working muscles in this movement, so they take on the majority of the heat.”
And, because you’re strengthening those larger muscle groups, you increase your metabolic rate, she says—this means your body burns more calories at rest because lean muscle mass takes more energy for your body to maintain. Of course, you need to do more than just this move to see full-body results, but it’s definitely worth incorporating into your routine.
You can do this move a couple of ways—if you’re standing in front of a barre or chair and able to hold onto it for balance, you can raise both heels off the ground (just make sure you’re not using the barre or chair to actually support yourself). Or, work one side at a time by raising just one heel off the ground and keeping the other flat. Balancing will be easier this way, but the move itself? Not so much. Here’s how to do it!
Plié Squat Pulse With One Foot Raised
Whitney Thielman
- Start standing in a wide squat. Keep your toes slightly turned out, too.
- Bend your knees into a slight squat and lift your left heel so you’re on your toes. Keep your right foot flat on the ground.
- Lower your butt a few inches toward the ground while keeping your chest up and spine straight. Continue pulsing up and down. “Make sure your knees and shins stay still and stable over your heels as you begin to pulse,” says Becker. And engage your core, too!
- Start with 10-20 seconds of pulsing, then add more seconds as you get the form down. “I recommend pulsing to the point where you feel a lot of heat or burn and then begin to feel your legs shake,” says Becker. (Killer, but worth it.) If you only have one heel lifted, make sure you work the other side, too. Do this for 3 sets, resting for 10-20 seconds in between.
You may also like: 13 Incredible Bodyweight Exercises You Can Do At Home
Related:
- 6 Different Workouts That Target Your Lower Body
- 9 Low-Impact Workout Moves You Can Do At Home
- This Butt And Hips Exercise Will Also Help Prevent Knee Pain
The post The Barre Move That’ll Set Your Butt And Legs On Fire appeared first on SELF.
from food2 http://ift.tt/2bV1lFU via avoncosmetice.webs.com from Tumblr http://ift.tt/2bFo59m via avoncosmetice.webs.comForcing My Husband To Take CrossFit With Me Was The Ultimate Relationship Test
My husband is currently sitting in an ice bath, and I’m honestly surprised there are no divorce papers on the kitchen counter. I forced him to take a CrossFit class with me and—if I’m being honest—it was kind of the worst.
Nate and I have talked some trash about CrossFit in the past, even though, if I’m being totally honest with myself, we have no reason whatsoever to do that because I’ve never actually taken a class. We’ve called it cult-y and dismissed the Paleo diet at the same time. I admit that it’s unfair, but if I were to imagine hell, it would be swinging kettlebells at an un-air-conditioned CrossFit gym in our hometown of New Orleans during the dog days of August. We’re runners, not thrusters, and that kind of exertion is not what I’m looking for when I lace up my sneaks.
But when I looked at CrossFit as a relationship challenge rather than a fitness challenge, it became surprisingly appealing.
I guess there’s a part of me that finds the whole CrossFit phenomenon intriguing, even if it’s the polar opposite of what I like to do for exercise. Or maybe because it’s the polar opposite of what I like to do for exercise. Either way, I knew I was never going to make it to a class on my own—honestly, I would be too scared. But if I could get someone to come with me, I thought, I might muster the motivation to check it out and put my naysaying to the test. That’s when it occurred to me that I could rope in my husband and turn it into a social experiment/relationship test. Suddenly, things got interesting. Since we’re always trying to experience new challenges together to grow as a couple, I decided to take the “We’re just as badass as any CrossFit couple” approach and asked him to come with me. Since he loves me, he (unenthusiastically) agreed. Here’s what happened. Spoiler: It was a veritable nightmare, but I’m kind of glad we did it.
Prior to the class, I text my bestie for a little encouragement:
Fact: It’s more like 10 workouts in one, as I was about to learn the very, very hard way.
Upon arrival, a perky employee sporting a fitspiration tank that read, “I hate running,” greets us. We fill out our computer-generated don’t-sue-us waivers and scramble to learn the lingo.
CrossFitters not only have a signature style of dress (think: knee-socks, short shorts and specialized sneakers), but a dedicated style of fitness vocab. Each gym is called a box (as in, hot box) and the workout of the day is known as a WOD. There’s also AMRAP (as many reps as possible), we learned, and movements like the Snatch, Clean and Jerk, and Wallball. OK, those I’m actually kind of into, I thought, because I’m actually a 14-year-old boy.
But it was time to get my mind out of the gutter and get our WOD on.
OK, I knew CrossFit was going to be hard. But holy heck, this is on another level. Also, I think my husband hates me.
Within 5 minutes, we’re drenched in sweat and my husband has threatened to walk into the oncoming traffic that faces the gym on the nearby highway. We just completed the warm-up and he’s pissed at me. This date is going well.
From there, we are gifted a barbell, and the class moves on to a complicated jungle gym-looking torture system that looks fit for a prison yard. My arms are shaking sans a single added pound, but the instructor encourages me to add more weight. Defeated, I tuck my tail between my non-muscular thighs and waddle over to the equipment shed to gather more heft.
Our job is to do eight sets of squats with overhead lifts followed by box jumps with kettle bells, one minute per exercise. My husband and I are placed face-to-face, which BTW, isnot romantic, during the jumping portion, marking the perfect opportunity for whispering obscenities under our breath while I work through the routine quicker than a competitive hot dog eater.
Encouragement is a big part of the WOD, but when I hear a cheerful and well-meaning, “Killer job!” or “Stand up straight, Anne,” my combination of anger and exhaustion only allows me to omit a bloated grunt. You’d think that Nate and I would be encouraging each other, but instead we’re just commiserating and probably making it harder for each other, which in retrospect seems like not the point of doing this together. I’m nauseous. He’s dizzy. My back is killing me. The only thing we can sync up on is mulling over a snack from the vending machine. We’re probably missing a real learning moment here, but I’m too bleary-eyed to see that.
The final 15 minutes of class are devoted to a circuit of jump rope, burpees, and sit-ups. I realize that I’ve forgotten deodorant but I’ve also stopped caring about anything. We do three rounds of this cruel joke of a cool down on the blazing hot Astroturf-style surface and when I finally complete it with only a small amount of cheating, there are large bits of ground debris on my face and in my butt crack. Could Nate possibly find me attractive? I honestly can’t think of a better judge for how much he truly loves me for me.
Our first (and probably last) couple’s CrossFit experience comes to a close, and we’re certainly not converts. But at least we’re not converts together.
The CrossFit bug bites a lot of folks after their first class. I am not one of those people. And neither is my husband. And that’s OK. I can certainly understand the physical and social benefits of this program (or bro-gram, as some say), and it’s great how pumped up the members get for each other. Plus, for my husband and me, it’s important to get out of our fitness comfort zone and try something new for both the health and relationship benefits. Suffering together was indeed a true bonding moment—and he refrained from blaming me for signing him up for the torture, which I think is a clear indication that he’s the better half of our relationship. I didn’t puke and my marriage is still in tact, SO I’m counting this as an overall success.
We probably won’t be hitting up any boxes again in the foreseeable future, but that’s not just because the workout was so hard. Pushing ourselves at CrossFit made us appreciate that we get the same in-it-together feeling when we run a half-marathon or go out on our morning runs together. We didn’t need to put ourselves through physical and relationship paces to prove anything. Not to get all over the rainbow about it, but we’ve been pushing, challenging, and supporting each other all along. So while it’s good that we gave it a shot (and we probably deserved a little ass-kicking for our past smack talk), we have no qualms about sticking with what works. In the meantime, my vows for sickness and in health will no longer include deadlifts.
The post Forcing My Husband To Take CrossFit With Me Was The Ultimate Relationship Test appeared first on SELF.
from food2 http://ift.tt/2bI7dyQ via avoncosmetice.webs.com from Tumblr http://ift.tt/2bFh9he via avoncosmetice.webs.combakingwithbooks: Crispy, Juicy Chicken Thighs – Meal Prep A...
from Tumblr http://ift.tt/2csKtZz via avoncosmetice.webs.comCrispy, Juicy Chicken Thighs – Meal Prep
A quick recipe for your meal prep needs
Ingredients
Boneless, skinless chicken thighs
Seasoning blend – 1 tsp of each: kosher salt, black pepper, lemon granules, dried oregano, granulated onion, granulated garlic, smoked paprika, and ancho chili powder
Freshly minced parsley or cilantro
Olive oil
Lemon juice
Directions
Using the seasoning blend, fresh herbs, and lemon juice, and olive oil, create a marinade for the chicken thighs and let marinate for about 2 hours in the fridge, removing 30 minutes prior to grilling.
Preheat your oven to 375 degrees Fahrenheit and heat a cast iron pan over medium high heat.
Sear the chicken thighs on each side to develop a crispy skin and finish in the oven until the internal temperature reaches 165 degrees Fahrenheit.
Slice and portion for meal prep.
Enjoy!
Meal Bowl Recipes!!
from Tumblr http://ift.tt/2c6vnFO via avoncosmetice.webs.comMeal/Buddha bowls
(fancy ass salads)helped me transition to veganism and create delicious, nutritious, filling meals, so here are a few links to some really great recipes!How to Create a Perfect Vegan Lunch Bowl
How to Make a Macro Bowl + Nourish Bowl Recipe
Burrito Bowls
My personal favorite. Substitute Monterey Jack cheese with Daiya for the vegan version of this recipe.Stuffed Baked Sweet Potatoes
Just pretend the sweet potato is a bowl and this recipe fits in with the others ok trust me I’m a lawyer30 Minute Roasted Veggie Quinoa Bowl
Sweet & Spicy Asian Brown Rice And Pineapple Bowl
Roasted Broccoli And Rice Bowl With Roasted Red Pepper Sauce
Chili Orange Veggie Bowl
Lmao ok this recipe looks a lil too Pretentious Vegan™ at first glance, BUT you can use regular brown rice, regular broccoli, and steam your veggies like a normal person and you’ll be good boo booThai Chicken Quinoa Bowl
Substitute chicken with meatless griller strips for a vegan versionVegan Buddha Bowl With Cooked Chickpeas
Mexican Rice Rainbow Bowls
YAAaaaaaaaaas another burrito bowl yaaaaaaaAAAAAsLime Avocado Grape Quinoa Salad
Now I KNOW what ur thinkin, “tf is lambs lettuce???” well I’m here to tell u shit bitch idk lmao so just use regular iceburg lettuce alright30 Minute Black Beans And Rice Bowls
Quick Curried Veggie Brown Rice Bowls
Enjoy, friends!
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