http://www.thealternativedaily.com/
Cinnamon is more amazing than you might think. Sure, this fragrant spice has gotten a bit of a bad name in recent years, thanks largely to the notorious cinnamon challenge. In excess, cinnamon can be toxic, but when used correctly, it can be a powerful all-natural remedy. Use it around the home to deter bugs, […]
https://www.girlsgonestrong.com/
Since I wrote an article for GGS about the benefits of spending more time outdoors, many women have asked the question, “What can I do outside instead of going to the gym?”
Today, I want to share my favorite outdoor training tips that can support your fitness goals and expand your movement boundaries with “out of the box” exercises that you can do outside with minimal equipment.
As a single working mom, finding the time to work out can be frustrating, leaving me with a feeling of failure.
Sticking to a rigid training program that requires specialized equipment and blocked time can raise stress levels instead of adding to our quality of life.
To be totally candid, before I became a mom, my mentality was that if you wanted something bad enough you’d make the time to get it done. Ha! Even as a personal trainer, I struggle with finding the time to commit to a training program. Nowadays, I need more flexibility in my training so that it can fit into my lifestyle.
One strategy I personally use and coach my clients with is what I call “habit-based training.” Just like nutrition, focusing on healthy habits as opposed to sticking to a rigid meal plan, habit-based training is an approach that helps build long-term consistency in your fitness journey.
For example, you can install a pull-up bar to your door frame and hang on it or do a pull-up every time you go past it. Another example is sitting on the ground while working instead of on chairs while frequently changing your seated position. The goal is to look for a variety of movement opportunities throughout your day and still check off your to-do-list.
Katy Bowman, biomechanist, author of Move Your DNA, and creator of Nutritious Movement has a similar approach to movement with #stackyourlife. She recommends integrating movement (fitness) with daily tasks, quality time with family, and outdoor time.
For example, instead of driving to the post office and then driving to the gym to walk on a treadmill, you can walk to the post office with your children. You get a task done while moving your body and spending time with your kids (and they get to move too!) It’s a win-win for everyone!
The goal is to experience more movement throughout your day and increase the overall frequency of your movement time over the course of the week instead of limiting your movement time to only three to five hours in the gym. This can help create a healthy movement habit for more daily movement and help set attainable fitness goals.
If you still get in your structured exercise time, that’s awesome but take some pressure off if you cannot. Life happens and a habit-based training approach allows you to be more flexible and adaptable.
When you let go of the idea that you can only exercise in a gym or with specialized equipment, you’ll begin to view your outdoor environment differently. For example, a sidewalk curb is now a balance beam or a precision landing spot for jumping.
A low sturdy branch becomes a vertical bar that you can hang from, do pull ups with, or climb on. A rock becomes a barbell for deadlifts or even a kettlebell for swings!
Instead of only providing a workout to do outside, I want you to start looking at your natural environment for more movement opportunities.
Just like you want a nutrient-rich diet with lots of variety of healthy foods, you also want a nutrient-rich movement diet. The more you can move with a variety of natural movements throughout the day, the more you will fuel a balanced, strong, and capable functioning body.
Here are six ideas for more nutrient-rich outdoor movement:
Of course, you can create a workout with these movements as well (see examples below), but don’t feel like you must.
If you don’t have the time to do a formal structured workout, that’s OK. Again, the goal is to increase your overall frequency of movement throughout the day and get more Vitamin N. Especially this time of the year when it’s so beautiful outside.
Note: This can be applied to your indoor space as well. Spending more time in nature is highly encouraged, but not always doable depending on weather conditions and time of day. Scan your indoor habitats as well for more movement opportunities like how you are going up and down stairs, using a 2×4 board, installing a bar you can safely hang on, or spending more time on the ground instead of chairs and couches.
A message from GGS…
Understanding how to get more results in less time so you actually enjoy exercise and can have a life outside of the gym isn’t hard, you just have to understand the Blueprint and be willing to trust the process.
The good news? It’s simpler than you think!
The post How Habit-Based Training Can Help You Spend More Time Outdoors appeared first on Girls Gone Strong.
Originally Posted At: https://breakingmuscle.com/feed/rss
Cool weather is nice to workout in, warm weather helps you work up a sweat, but hot weather can make it difficult to even breathe while working out. So, what do you do? Do you workout at the same intensity as you would with cooler weather or do you take it down a notch?
http://www.thekitchn.com/feedburnermain
Grilled shrimp is a summer staple for us — it’s fast, easy, and infinitely adaptable. It’s a great appetizer for a party, but the best time to enjoy grilled shrimp may be on a weeknight. Pair it with a simple salad or side and you’ve got a fuss-free dinner that’s ready in no time.
From classic Caesar salad to three-bean Israeli couscous salad, we’ve rounded up 21 of the best salads and sides to serve alongside grilled shrimp.
http://www.thekitchn.com/feedburnermain
Want to make a killer grain bowl you look forward to eating again and again? It’s as simple as drawing inspiration from a recipe you already love, and pairing it with a really good sauce. I love a classic Greek salad, so for this grain bowl I started with vibrant, crunchy salad ingredients (crisp cucumbers, juicy tomatoes, sharp red onion, and briny olives), partnered them with lemony, herby Greek-style chicken and a scoop of quinoa, and finished it off with a generous drizzle of tangy feta dressing.
http://www.thekitchn.com/feedburnermain
When it’s this hot outside, light meals are a must — and that starts at breakfast. These days we find ourselves swapping out our usual bowls of oatmeal and hefty breakfast sandwiches for a morning meal that’s a big fresher and more suited to the season. These 10 breakfast recipes are exactly what we want to wake up to all summer long.
http://www.thekitchn.com/feedburnermain
By nature, stir-fries are quick-cooking meals that can be a breeze to pull together on weeknights. Fire up your wok, and watch dinner come together fast (like, under the 10-minute mark fast). But that doesn’t account for the vegetable prep — the washing, peeling, slicing, and dicing (and cleanup that goes along with it) before you can start cooking.
There’s a way to make this weeknight wonder easier still, and it starts with a trip down the freezer aisle.
http://www.thekitchn.com/feedburnermain
The late Los Angeles Times food critic Jonathan Gold — who died this past weekend from pancreatic cancer at age 57 — had the ability to cause two types of stampedes.
The first one was nearly instantaneous, as readers of his reviews and listeners of Good Food (the radio show based out of public radio station KCRW-FM 89.9 in Santa Monica, California, where Gold offered recommendations for 20 years) flocked to his restaurant choice of the week.
The second stampede was slower, but in some ways even more significant: Over the past 25 years, Gold’s constant championing of immigrant cuisine helped change the way Americans cooked at home.
http://www.thekitchn.com/feedburnermain
I wish I had the kind of disposable income that allowed me to walk into my favorite galleries and buy the work that I love right off the walls, but let’s be real — that’s just not gonna happen anytime soon. So instead I will rely on the next best (read: affordable) thing: the internet.
http://www.thekitchn.com/feedburnermain
According to Wirecutter, a New York Times-owned website that performs and publishes extremely in-depth product reviews, the best coffee maker comes from OXO. The site crowned the OXO On Barista Brain 9 Cup Coffee Maker, saying, “This stylish brewer makes consistently good coffee, has a solid thermal carafe, and can be programmed to brew automatically before you wake up.”
I love all things OXO (as do my fellow Kitchn editors!), and I actually got this coffee maker even before reading the Wirecutter review. I trusted the brand, was into the space age-y look, and had a broken cheap-o drip machine on my hands, so I decided to give it a try.
Sadly, I have to say: I do not agree with Wirecutter.
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