As a nutritionist, the question I get asked the most, shockingly, has nothing to do with what to eat and everything to do with my favorite appliance. People want to know what they should invest in to help them eat better and live an overall healthier lifestyle each day. And for the last 10 years, my answer has been the same: a Vitamix!
Yes, I’m one of those people who’s having a slight love affair with their Vitamix (don’t worry, I’m pretty sure it hearts me back!). My Vitamix has helped me consume more fruits, vegetables, and leafy greens each day (think: smoothies, homemade soups, sauces, and more!) because it makes everything so fast, easy, and enjoyable.
Last week I got a call from my mother, who wanted to tell me that she just bought a spaghetti squash for the first time. “Now what?” she asked. “How do I cook this thing?”
While most winter squashes like butternut, kabocha, and pumpkin are wonderful cut into cubes and roasted, spaghetti squash is a different beast, thanks to the long strands swirled around under the skin. When it comes to the basics of cooking spaghetti squash, there are three easy methods to choose from.
Three ingredients are all it takes to transport you deep into Cajun country. In this easy recipe, small cubes of red potatoes are coated in Cajun seasoning and a few dashes of cayenne pepper hot sauce (plus kitchen freebies like olive oil and salt), then spread onto a sheet pan and baked until hot and crisp. Served alongside eggs for breakfast, these spicy taters will wake you right up.
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.
I have a confession to make: I have never been able to figure out how to eat a stuffed pepper. Nobody ever explained it to me, and everyone else seems so confident about eating stuffed peppers that I’ve been too embarrassed to ask.
While it may sometimes be challenging to see immediately how some resistance exercises translate in real life, it certainly isn’t the case with step-ups. After all, we do some on an everyday basis simply climbing up stairs, don’t we?
Yes. And no.
Step-ups seem like a really simple exercise, but there are a couple of tricks to performing them properly, which not only makes them feel a lot harder, but makes them much more effective too.
What Are the Benefits of the Step-Up?
Overall, step-ups help develop strength and stability through your lower body and core. You can choose to perform step-ups with different goals in mind, depending on your overall technical ability and skill level, the amount of added weight you use, the set and rep scheme you select, where the step-ups are placed in your workout, what other exercises they’re paired with and what your rest periods are.
In general, step-ups can be used to do any or all of the following:
Build lower body strength.
Build muscle.
Fat loss (if your diet and exercise routines are conducive to fat loss).
Conditioning (if used as part of conditioning circuits).
What Equipment Do You Need?
You’ve certainly figured out by now that you need a surface to step onto. This can be a stable box, step, or bench. Step-ups can be done at varying heights, but a good guideline is to always start lower than you think you should. It’s important that you’re able to control your hips throughout the whole movement, and not let your hips kick out to the side, which tends to happen if you select a surface that’s too high.
To add resistance, you can hold on to dumbbells or kettlebells. If you’re using a single kettlebell, hold it by the horns in the goblet position, with the weighted part hanging down. You can choose a similar hold with a single dumbbell, with both hands holding one of the ends.
If you’re using two dumbbells or two kettlebells, you can either choose to hold them at your sides (be careful not to swing your arms) or hold them at your shoulders in the rack position.
What’s the Proper Technique?
You should focus on the step-up technique before choosing to add more resistance. As I mentioned earlier, they seem easier to perform than they actually are, and a proper technique will go a long way to help you reap all the benefits of the exercise.
When you choose to add extra weight, find something that feels challenging to you (remember that “challenging” is unique to the individual) yet still allows you to complete all your intended reps while still feeling you could complete a few more with proper form.
Set Yourself Up
Place a box or bench in front of you (remember, start a little lower than what you think you can step onto).
Place your entire foot on the surface, directly in front of your hip.
Check the alignment of your hips to make sure one isn’t kicking out to the side.
Brace your abs and think about keeping your ribs down toward your hips as you initiate the movement.
Remember that you want to avoid pushing off with your bottom foot.
The Movement
Drive through the heel of the foot on the box and pull yourself into standing position by contracting your glutes and quads.
Make sure you are keeping your hip and knee stable as you step up (there should be no side to side movement).
Keep the same foot on the box as you you lower your free leg back to the ground (during this phase, it’s OK to lean your torso forward just slightly, but remember to keep your abs braced, and pelvis tucked slightly).
Throughout the entire step-up, try to keep your hips and shoulders level.
When Should One Perform Step-Ups?
As a main lower-body exercise, step-ups should be performed toward the beginning of a workout, as you’re still fresh and your technique is less likely to falter. More advanced lifters can also use step-ups as an accessory exercise for deadlifts.
If your goal is strength, repeat all reps on one leg and then switch and repeat all reps on the other leg. Alternating legs and doing reps for time will make it more of a cardiovascular exercise, which may be appropriate in a conditioning circuit.
Want a Done-for-You Training Program?
Our Get Results programs are our newest line of training programs specific for multiple goals.
Each program in this 4-program set provides 12 weeks of workouts designed to get you the results you want in less time, as well as evidence-based information on recovery, nutrition, mindset, and self-care to help you reach ANY health and fitness goals you have.
You’ll also receive an invitation to our free, closed Facebook group to discuss your progress, challenges, and any questions you may have along the way.
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.
If you’d like to know:
How much you should exercise
What to do for exercise
How to put it all together into a plan that works for YOU
Originally Posted At: https://breakingmuscle.com/feed/rss
If you struggle to lose weight eating the same amount of calories that once allowed you to weigh a lot less, then it is a good indication your metabolism needs some work.
Chances are if you’ve been struggling with your weight for an extended period of time, more than likely you’ve screwed up your metabolism.
Yo-yo dieting—the process of losing weight and regaining it repeatedly—plagues many people who struggle to maintain a long-term fitness plan. There are many reasons why this happens: restricting calories too heavily, reintroducing calories too quickly, not building healthy habits that you can stick to, and going back to old eating behaviors once the weight is gone.
Meghan Markle isn’t the only one with a bun in the oven! In honor of Kensington Palace’s recent announcement that the Duke and Duchess of Sussex are expecting their first child (ETA: spring 2019), we are celebrating in the form of these mini soufflés, courtesy of Meghan’s former website and lifestyle blog, The Tig.
Fine, I concede that this is not a recipe for buns — they’re chocolate petit gateaux. But what better than a dessert recipe with the word “petit” in it to celebrate a super-sweet baby announcement?
Prepping weeknight meals that all come together in your favorite cooking vessel is just about the easiest way to set yourself up for success. The tool at hand here is a trusty skillet — aka the king of the stovetop — which makes quick work of complete meals with barely any fuss. You’ll use your weekend Power Hour to chop and pre-cook the ingredients, so all you have to do come weeknights is toss them into the skillet.
In addition to giving you a big head-start on those easy skillet dinners, this Power Hour Meal Prep Plan (which will take you just about an hour-and-a-half to complete), will also set you up with a week’s worth of prepared breakfasts and lunches. Here’s how to do it.
For her show, Getting There, on The Skimm, Katie Couric interviews amazing women on how they made it to where they are — and this week’s episode, featuring Ina Garten, gave us all that info, plus a hot tip on Ina’s favorite recipe from all 11 of her books — the fig ricotta cake recipe they make on camera.
I’m a firm believer that for most kitchen jobs, you only really need one good knife. And if the last six months are any proof, the same is true for pans. If I had to scrap all of the pans I’ve collected (and invested in) over the years, just this one 10-inch Ballarini Parma pan would remain.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
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!
click this ==>
