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If you’ve been following along with some of our early coverage of Amazon’s fourth annual Prime Day, then you may already know that, for the first time ever, there will be special Prime Day deals happening in Whole Foods stores. And if you’ve been waiting to find out what those deals will be, your wait is finally over.
Keep reading to check out the details.
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Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.
Just when you thought we couldn’t possibly have any more cauliflower recipes to share, we present to you this creamy caprese cauliflower casserole from The Iron You. This is a pretty solid way to consume a lasagna-sized hunk of what appears to be solid melted mozzarella for fewer than 200 calories, and I’m all for it.
This casserole contains all the benchmarks of a classic caprese salad (mozzarella, tomatoes, and basil) cooked into a giant, rectangular-shaped heap of comforting goodness.
Originally Posted At: https://breakingmuscle.com/feed/rss
Our world is rife with polarity. From the fundamental building blocks of our physical world to the abstract opinions dominating our political landscape, and the foundations of morality; polarity is woven into the fabric of life. When looking at language, we can look at the words we use and quickly identify which of them hold negative and positive connotations. Where does addiction fall within our connotative spectrum?
http://www.thealternativedaily.com/
Under healthy conditions, the human body is highly efficient in removing waste and toxins from the digestive tract. Indigestible or mildly poisonous compounds in the food we eat, unwanted or unused vitamins and minerals and excess salts and water all make their way through your colon and out into the toilet bowl, flushed away along […]
https://www.girlsgonestrong.com/
If you’re new to training, welcome! We think that getting started with any type of fitness training is awesome (even though you might be feeling a little nervous). Being a beginner at something is an exciting opportunity to learn new skills, figure out which activities you really enjoy, and to create an active lifestyle that works for you and all your unique needs and preferences.
At Girls Gone Strong we aim to empower women to embrace all that’s possible for their lives and their bodies. In your quest to succeed with fitness goals you set for yourself, we hope you find enjoyment in learning more about different types of training. One type of training we often promote (and we hope you love as much as we do) is strength training, which is a core piece to the Girls Gone Strong Fitness Formula.
What Is Strength Training?Strength training is a form of exercise that challenges your muscles through resistance created by weights, bands, machines, or even body weight.
Having a base of strength ensures that your nervous system, muscular system, connective tissue, and metabolic processes can handle and recover from additional training loads. It increases bone density and improves connective tissue quality through the forces applied by muscle tissue. This type of training protects against age-related muscle loss (sarcopenia), and improves joint health by strengthening tendons and ligaments, and allowing your muscles to take some load and stress off your joints. Plus, strength training is a potent way to increase confidence in your physical (and mental) abilities, appearance, and presence in the world.
For most beginners, strength training two to three days per week is enough to gain some muscle and increase strength. By training this often, you should have at least one day of rest between sessions to allow your body to recover and feel fresh for your next workout. If you’re a beginner, it will be important to give yourself time to learn fundamental movements, and starting with two to three training sessions each week gives you room to progress to more in the future.
A dynamic warm-up (check out the one linked here) gets your body ready for more intense training in your workout, and should include some breath work and movement prep. Breath work involves diaphragmatic breathing that helps improve postural alignment, deep belly breathing, and core and pelvic floor connection. Movement preparation involves moving through ranges of motion you’ll do in your workout at lighter intensities, which helps improve mobility, stability, and activation. Your warm-up should take you 5-10 minutes.
Doing full-body workouts is one of the most efficient ways you can maximize your time in the gym. Performing compound movements that involve multiple joints and large muscle groups is not only efficient, but helps you develop coordination and great exercise technique. Start with the largest movements first. These include:
There are a ton of variations of each of these movements, but as a beginner it’s important you start with the basics. Here’s an example of some exercises we’d choose for a beginner:
3. Pair Exercises Together to Rest AppropriatelyIn the example above, you’ll also see that we suggest pairing exercises together, often a lower body and an upper body exercise. This allows you to let either your upper or lower body rest while the other is working, and also helps maximize time in the gym.
A set is how many times you’ll perform each exercise. Reps are the number of repetitions you’ll perform in each set. Starting with a larger number of reps for each exercise (10 to 15 per set) allows you to get more practice with each exercise so you can focus on technique first.
When choosing your weights or resistances, you want to pick something that is challenging for the number of reps you need to complete. You should feel like the weight is tough, but you could potentially do two more reps with good form.
As you gain strength, the weights you’ve been using for each exercise will start to feel easier. You’ll be ready to increase your load when you feel like instead of completing two more reps, you could do an extra five or more. Increase your weights slowly and in small increments as often as you can so that you’re consistently challenged.
After you’ve performed an exercise for about four weeks, or when you feel confident in your technique with that exercise, it may be time for a more challenging variation. We recommend changing up your workouts every four to six weeks for a beginner.
While having an assortment of equipment and tools to train with, it’s not necessary to have a full gym to get in a great full-body workout that’s appropriate for a beginner. You can start by using just bodyweight, bands, dumbbells, and or kettlebells. If you have access to a gym, you can also use machines, medicine balls, and barbells.
As a beginner, there’s no pressure to be great right away. Take your time with getting to know your strength training routine and equipment that’s new to you. Know that each time you workout, you gain valuable practice. Everyone was a beginner at one point. Check out stories from these beginners to hear more about their experience.
If you’re excited but intimidated by the thought of training at a gym, check out this article for more information about how to navigate the gym like the boss that you are.
Our Get Results programs are our newest line of training programs specific for multiple goals.
Get Started is a perfect option for you if you’re new to strength training but want a structured, progressive program that will last you at least twelve to eighteen weeks (but could be cycled for longer).
This program provides you with a safe and well-balanced strength training program, including an effective warm-up, guidance for cardio training, as well as suggestions for incorporating adequate rest, recovery, and self-care practices into your routine.
You’ll also get nutrition recommendations, suggestions for maximizing your time (in and out of the gym), and so much more. All of this is the perfect package to get you started with strength training, and create a lifestyle you will not only love but can also maintain over the long term.
What are you waiting for? Let’s Get Started!
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 Strength Training for Beginners: Everything You Need to Know appeared first on Girls Gone Strong.
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This summer we’re taking a few long weekend road trips to camp, visit friends, and explore our new home state. As romantic as that sounds, let me remind you that there will be two young kids strapped in their carseats in the back of our family car. No free-wheeling convertible driving into the sunsets for us!
Luckily, I like traveling by car with kids — we can pull over as needed and we don’t have to worry about a certain 3-year-old kicking the back of someone else’s seat on an airplane. I am packing a sort of “road trip with kids survival kit” filled with things to make our journey a breeze. Here are the things I think every parent should have when they hit the road.
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Every summer for the last five years I’ve made the trek to the Javits Center in New York City for the Fancy Food Show. With an iron stomach (mostly) and comfortable shoes, I walk for hours searching for all the new brands and products that are definitely worth knowing about. Here are some of my favorite picks from this 2018 (including a ginger elixir you’re going to need for that summer cold).
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Be forewarned: This disco-fabulous backsplash is not long for the world, so enjoy it while you can. The rest of the kitchen was perhaps not worthy of such sparkle. It was so dated, mismatched, and confusing. Now it’s fresh, unified, and bright.
http://www.thekitchn.com/feedburnermain
Amazon Prime Day is just four years old, and it’s already become a full-fledged shopping holiday. And other retailers want in on some of that sweet retail action. So, once again, Sur la Table is running its own sale called Lime Day (any rhyming with the other shopping holiday is purely coincidental, we’re sure.)
This one-day event is full of “juicy deals” — as much as 65 percent off top cookware brands like Staub and Le Creuset.
http://www.thekitchn.com/feedburnermain
Have you shopped for hot dogs recently? There are so many options to choose from in the grocery store aisle. No matter what kind of dog you’re craving, there’s a hot dog out there for you.
We set up a taste test to determine the superlatives for all the hot dogs we could find. Keep reading to see what we thought of these top dogs.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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