Have you ever heard of a Costco Business Center? It’s like Costco — only different. Although you don’t need a special membership to shop at one — just a regular Costco card will do! — these specialty stores have a more restaurant-geared focus and carry a different line of merchandise than their regular warehouse stores.
I recently checked out one of Costco’s newest business centers in south San Francisco, and happily noticed one thing super quickly: There were no lines in sight. In fact, there seemed to be as many people working there as there were shopping on a weekday afternoon!
Here’s what else you need to know about Costco Business Centers and what sorts of things I found worth buying there, even though I’m shopping for my small family and not a business or restaurant.
Breaking news! You may have more space in your pantry than you realize, and here’s why: Pantry doors are actually prime real estate for bonus storage. You can hang stuff or add shallow shelves on the inside of your pantry without having to worry about them hitting the shelves inside. Whether you have a giant walk-in pantry, a little reach-in one, or more of a cabinet situation, these ideas will work for you.
In Tuscany, cooks don’t have a lot of uses for hard-shelled winter squash. It is typically roasted as a side dish or turned into soup. At our Brooklyn farmer’s market in autumn and winter, the stands are filled with a huge variety of squashes, each one more attractive and tasty than the other. In the States, we cook with squash all the time, and the entire family benefits. This pasta balances the somewhat sweet squash with sausage, kale, and Romano cheese. The smooth shape of butternut squash makes it easy to work with, but you can substitute your favorite (such as kabocha).
Chili is the ultimate cold-weather comfort food. This version is just as hearty and filling as you’d expect chili to be, but it’s got a wholesome, protein-packed slant, thanks to pumpkin purée, quinoa, black beans, and boneless, skinless chicken thighs. The best part? Your slow cooker does all the heavy lifting for you!
So, you’ve decided to embark on the food adventure that is Whole30. We applaud you! And we feel your pain — especially since your Instagram feed is likely taunting you with photos of pumpkin pie and Halloween candy (even the bad candy is pretty tempting right now, right?).
You could just delete the app, and we wouldn’t blame you. But the smarter thing to do here is to harness Instagram for good. If you follow accounts overflowing with dishes you can actually eat while on the diet — and there are a lot of them! — you’ll find it easy (well, easier) to stay inspired.
Here are 10 of our favorite Instagrammers to keep you going during Whole30.
Originally Posted At: https://breakingmuscle.com/feed/rss
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.
Day 223 of 360
Pendlay row:
5 x 5 @ 75% of 2RM
1 x max rep @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.
Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.
No one thinks that they are going to get cancer, especially when you’ve spent a good portion of your life doing everything right. Breast cancer is on the rise and continues to impact women of all ages every year. One in eight women will be diagnosed with this disease and everyone knows someone that has been impacted by cancer [1].
As both a breast cancer survivor and a Cancer Exercise Specialist, I want to share tips on overcoming challenges when rebuilding your strength and fitness during and after cancer treatment.
When I was diagnosed with breast cancer, it came as a huge shock: I was in the best physical shape of my life! I exercised 5-6 days a week and ate a well-balanced diet; cancer was not even on my radar at that time of my life.
In hindsight, there were a few key health considerations that I was neglecting in my wellness routine, like prioritizing sleep and proper stress management. Yet, I just didn’t fit the profile of a high-risk candidate. Even without family history of the disease, some of us can be at a genetic disadvantage based on our individual genome.
Cancer has taught me some valuable lessons and I’ve learned that even those of us who are health conscious are not without risk. I’ve made it a top priority to spread awareness and help other women battling this disease.
Don’t forget to feel your boobies and schedule your yearly mammogram!
How Exercise Comes in After Treatment
Exercise, soft tissue work, stress management and adequate rest are essential for healing and overall wellness during and after cancer treatment. Research shows that it’s not only safe to exercise after cancer, but also extremely beneficial during treatment [2]. There have been more than 80 studies evaluating the effects of exercise on cancer patients. Exercise has been shown to improve quality of life and tolerance of symptoms.
If you are currently undergoing cancer treatment, speak to your doctor about exercise recommendations. Every case is unique and each patient will have a period of recovery time where physical activity is prohibited or limited. Your doctor might advise you to avoid range of motion exercises for a specified time period for tissue healing.
Walking is a great low-impact exercise that you can do to help boost your mental health and energy levels. Walking is typically good for most patients throughout the treatment process, unless a patient is dealing with severe anemia.
Recommendations for exercise; frequency, type, duration and level of intensity should be individualized based on various personal factors and treatment protocol. Even survivors who are dealing with extreme fatigue from their therapy will benefit from short bouts of stretching exercises each day. Cancer-related fatigue occurs in 75 to 90 percent of survivors. Exercise has been shown to reduce daily fatigue in women with breast cancer receiving chemotherapy [3].
Typically, the rehabilitation program is divided into four phases. Each phase has a specific focus to help the client improve mobility, stability and rebuild strength. It’s normal to experience tightness in your chest and arm after cancer surgeries and radiation. This will improve over time with a good exercise program. Massage therapy is also an excellent adjunct treatment.
Seeking out a breast cancer exercise specialist, who is trained to design an exercise protocol after surgery and will work with your physician to build a personalized plan, can be a great way to orient your efforts.
My Top Tips for Regaining Your Fitness Groove After Cancer Treatment
1. Focus on the Fascia
Fascia mobility is important for normal functioning of the musculoskeletal system. Our fascia is made up of elastin, water and collagen and surrounds muscles, neurovascular bundles, organs and groups of muscles. Basically, our fascia surrounds every structure in the body. When this network of fascia is inhibited by trauma or repetitive movements, tension is transmitted along the fascial planes. When a cancer patient experiences chronic pain, it’s usually from a buildup of scar tissue and an accumulation of dense restricted fascia. When the fascia is free, our body moves more freely. Stretch fascia and muscles in all planes of motion. Massage therapy can also assist with fascial release.
2. Practice Diaphragmatic Breathing
Focusing on the breath during your exercises helps reduce tension. Deep breathing is also an excellent way to reduce anxiety and stress, since it signals the brain to relax. When you are undergoing cancer treatment, stress reduction is helpful in your healing process.
3. Build Up To a Minimum of 30 Minutes of Exercise Five Days a Week
Pick an activity that you enjoy, so you’ll want to do it often. If you’re not having fun, you’re less inclined to make it a regular habit. Start with short sessions of 10-15 minutes, three to five days per week, of walking or another low-impact aerobic exercise. If this feels great, build up to 30-60 minutes of activity three to five days per week. While undergoing treatment, try to continue your usual physical activity. You can reduce the duration and intensity, if needed, depending on how you are feeling.
Cancer survivors are encouraged to follow the U.S. DHHS (U.S. Dept. of Health and Human Services) guidelines for aerobic activity of 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise, or a combination of the two. If their health status doesn’t allow this level of activity, the ACSM (American College of Sports Medicine) and U.S. DHHS recommend that they “should be as active as their abilities and conditions allow” and “avoid inactivity. “ [4][5]. Find your fitness groove and rock it!
4. Focus on Exercises That Assist in Shoulder and Core Stabilization
Make sure that your programming includes a wide variety of exercises that help build shoulder and core strength and stability. Making these two things a top priority in my training has made a big difference in my recovery. Resistance bands are inexpensive and an invaluable tool during the rehab process.
5. Slowly Rebuild Strength
When your doctor has cleared you to resume all exercise modalities, start back slowly with resistance training and work your way up. Trust me, I know this firsthand: during my own recovery, I wanted to give a big middle finger to cancer and jump right back into my training. Keeping my insatiable appetite for intense training in check was a struggle, and I’ve had my share of roadblocks along the way, including a wicked bout of tendonitis.
Be patient with the process, and remember what your body has just endured. You have just fought — or are fighting — a difficult battle.
Try not to get discouraged if you can’t pick back up where you left off. Before you know it, you’ll be setting new personal records and amazed at how far you’ve come in your wellness journey!
Here are a few favorite rehabilitation exercises that I’ve incorporated in my own training.
Bilateral Shoulder Flexion
This exercise improves range of motion in the shoulders, and engages the mid-back:
Kneel and sit back on your heels.
Place your hands on top of the stability ball.
Keeping your arms straight, slowly roll the ball from side to side.
You can also do this exercise sitting in a chair, or standing with the ball against the wall.
Trunk Extension and Reach
This exercise works on core stabilization, as well as the shoulder girdle and lats:
Wrap a resistance band around a sturdy bar or have someone hold it for you.
Sit tall with legs straight, holding the band in the right hand and resting the left hand on top.
Exhale and reach back with the left hand, hinging at the hips. Keep the chest lifted.
Repeat with the opposite side.
Banded Push Through
This exercise works the lats, shoulder stabilization and strengthens the abdominals:
Sit tall with straight legs and feet flexed.
Anchor a resistance band to a sturdy bar or have someone hold it from behind and above.
Inhale to begin then exhale, scooping the belly in, rounding to form a C-curve from the base of the spine.
Relax the shoulders and push through with the core.
Return to a seated position, rolling up slowly.
Seated Banded Row
This exercise strengthens upper back and helps counter rounding of the shoulders:
Sit on the floor with your chest upright.
Loop the band around a bar or the soles of your feet.
Start with arms straight in front of your body, then pull back to meet your chest,
squeezing the shoulder blades together.
Return to starting position and repeat.
Arms Over
This exercise improves shoulder range of motion:
Lie on your back with the band in each hand, knees bent, feet flat on the floor.
The closer your hands are to each other, the more resistance with the band.
Engage the mid-traps, inhale to begin then exhale and slowly move arms back towards the floor, widening the band as you lower, moving hands away from each other.
Drouin JS, Armstrong H, Krause S, Orr J, Birk TJ, Hryniuk WM. Effects of aerobic exercise training on peak aerobic capacity, fatigue and psychological factors during radiation for breast cancer. Rehab Oncol. 2005; 23(1):11-17
Schmitz KH, Courneya KS, Matthews C, Demark-Wahnefried W, Galvao DA, Pinto BM, et. al. American College of Sports Medicine roundtable on exercise guidelines for cancer survivors. Med Sci Sports Exerc. 2010; 42(7): 1409-1426
Originally Posted At: https://breakingmuscle.com/feed/rss
Embrace your neighborhood park to reclaim freedom of movement in your shoulders.
Do you press weights overhead frequently? Or stand on your hands regularly? Or maybe you spend a lot of time with your elbows bent, and your hands in front of you? If any of these situations sound familiar, do your shoulders or upper back feel tight?
Originally Posted At: https://breakingmuscle.com/feed/rss
This drill allows you to understand the movement of the hip hinge without having the ballistic movement of the kettlebell swinging.
Description
Stand with feet hip width apart holding a kettlebell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettlebell on your stomach and imagine breaking the bell in half at the handles, this will allow your lats to engage. With a slight bend in your knees, your back straight and your core braced, start to take your hips back as though they were on a train track. Do not sit down into a squat, as you move the hips back you should feel some tension in your hamstrings.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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