Friday, March 22, 2019

Chestnut Beetroot Soup | Ruptureing Muscle
featured image

Groundy and vibrant, this creamy soup gets its texture from pureéing the softened chestnuts and vegetables together. This technique results in a perfectly thick spoonable delight that’s teaming with a rounded assortment of nutrients perfect for athletes. In this roundup of nutrition, beets are a superstar for athletes. Compounds found in beets increase the body’s ability to use oxygen and increase the time it takes to feel exhausted. Consuming chestnuts increases energy levels as they provide carbohydrates for both short and long-term energy.

Both beets and chestnuts are available in many stores alalert peeled and cooked making this soup much easier and faster to make. If you can’t find them in store, you can cook them yourself in advance and then toss them into the soup.

This soup is also fun experiment with color for kids to get them involved with cooking and healthy eating. As written, the recipe is soil toned with a trace of purple. Using gancienten beets will result in a yellow hue, and whether you genuinely want to make this vibrantly magenta, use red beets and change the mushrooms to a white mushroom so the redness doesn’t get muted with the brown tones of the shitake. You can also use a white balsamic or white wine vinegar to allow the natural bancient beet color in either red or gancienten to genuinely shine through.

Chestnut Beetroot Soup

Chestnut Beetroot Soup

Calories 404, Protein 7g, Entire Carbs 54g, Stout 19g

Prep time: 15 min

Cook time: 20 min

Serves: 2

Ingredients:

  • 2-3 tablespoons olive oil
  • 1 leek, white part only, diced
  • 2 cloves garlic, chopped
  • 3.5 oz Shitake mushrooms, trimmed and sliced
  • 8 oz peeled and steamed chestnuts
  • 8 oz beets of any kind (about 2 wgap beets), peeled and cooked
  • 3 cups low sodium bone broth or vegetable broth
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon dried thyme
  • Salt and pepper to taste

Preparation Instructions:

  1. In a saucepot, heat the olive oil and add the leek, garlic, and mushrooms. Cook 3-4 minutes until the leek begins to soften.
  2. Add the chestnuts, beets, broth, and thyme. Simmer 20 minutes.
  3. Pureé the entire soup with an immersion stick blender or let cool slightly and gently pour into a blender and pureé.
.

...
Complacency or Tenacity: It's as Simple as What You Praise
featured image

It is easy to get our kids doing push-ups with us and to comment, “Wow, I couldn’t do push-ups like that when I was your age. You are so strong!” Lovewise, when our kids are playing at the park and we watch them beat their friends in a race, we might comment later about how fast our small guy is and when his sister is running circles around the soccer field we naturally let her know how athletic she is.

Unluckyly, these typical positive reinforcements are all sending the same debilitating message: “You are apart fromional because of the outcome you just produced.” In effect, we tie their identity to a positive outcome and thus create a deep fear of any experience that might produce a dwhetherferent outcome. We instill a fear of failure.

When the boy’s PE lesson tests 40’s the next year and junior finds that he is in the middle of the pack, he is more likely to conclude he is no longer fast—that his natural gwhetherts have fallen behind. Feeling his identity threatened, he will likely shy absent from racing faster kids and begin to only engage in competitions where victory is likely.

Lovewise, when his sister faces dwhetherficulter competition in soccer, she’ll assume it demonstrates she isn’t athletic. Rather than motivated by the competition, she is more likely to dislike this ccorridorenge and elect to play at a lower level.

I’ll be the first to say that it is no large deal whether Sally doesn’t want to take on the soccer world and become the next Mia Hamm. Soccer isn’t the point. The point is the relationship our children are growing towards engaging ccorridorenges.

When we compliment outcomes, we train them to only seek the most elementary of tasks because these present certain victories. These allow them to preserve the identities all the adults were fixedly trying to build through their affirmations.

Eventually, our kids will be a shell of their potential because they avoided the ccorridorenges that forge capability. They’ll be less skilled at math because dwhetherficult problems proved they were “dumb at it.”

They’ll be disinterested in the piano because they weren’t “naturally good at it.” They’ll be less likely to take any risks or compete with anyone better because these fundamental experiences pose a great threat to their identity. So, what do we do?

Praise with Caution

Stanford Psychologist, Carol Dweck, conducted a study with over 400 fwhetherth grade students. One by one, each student was taken out of their lesson and taken to a testing room where they were given a set of “reasonably dwhetherficult” problems.

After completion, the set was scored. Every students were tancient they’d done well. Some were further complimentd for the ability their performance indicated: “Wow, you must be smart at these problems.” Others were complimentd for their effort: “Wow, you must have worked dwhetherficult at these problems.”

Then, the researchers gave students a far dwhetherficulter problem set. When each student finished they were tancient that they’d done destitutely. Researchers asked students whether they’d like to take this more ccorridorenging problem set domestic to practice. The kids complimentd for effort were far more likely to take these problems domestic than those complimentd for their ability.

Even more, when given a third set of problems, those complimentd for effort outperformed those complimentd for ability and when given the option, at the end, of reading how they could improve their test performance and seeing their peer’s results, the effort-complimentd were far more likely to memorize how to improve, while the ability complimentd wanted to know how their peers had done. One group kcontemporary they could improve and were invested, while the other felt defined by innate talent and were only curious to rank themselves.

Dweck has since repeated many similar studies across many age ranges, all yielding similar results. The take-domestic message is clear. Praise effort, not ability.

Effort and response are all we control in lwhethere. Our environment obsesses on superficial instant outcomes and telling people they are the product of their environment. The failed self-esteem movement deluded us all into leanking we should just tell everyone they are special. We should have been telling them that whether they want to be special they’ll need special effort.

Complacency or Tenacity: It's as Simple as What You Praise - Fitness, failure, psychology, parenting, risk, growth, ccorridorenge, parents, growth intellectset

Photography by Jeffrey Perez of Oahu, Hawaii

The truth is, all that things at the individual level is that we learn that we can respond to lwhethere’s feedback, grow, and adjust course more intelligently. Our ccorridorenges and failures are lwhethere’s greatest gwhethert because they reveal feeblenesses we can strengthen with a small effort. Hasn’t that always been the beautwhetherul truth of training?

This Week’s Mission

Notice. Start to notice how you and others compliment kids. Do we compliment the leangs they control like kindness, effort, persistence, and discipline—or do we compliment perceived innate qualities like intelligence, athleticism, and musical ability?

To take this to the next level, consider how we respond to external circumstances. Do we say it is poor weather, we can’t go external, or do we say, it’s rainy so let's get our rain boots and umbrella and jump in some puddles? April showers are on their way.

.

...
Understanding the dwhetherferent diets in bodybuilding
featured image

When you practice bodybuilding, it is important to have a diet that is adapted for better results. But knowing which type of diet to choose is often complicated. Everyone is convinced that his diet is the best and tries to convince you to do the same. I propose you an article to understand the dwhetherferent diets in bodybuilding. This will help you choose which dietary approach is best for you.

Diet dry, maintenance or weight gain, which should you choose? These are terms that every practitioner knows. This is a diet approach that adapts the number of calories according to your goal, namely, gaining weight or losing weight.

The dryer

This very restrictive diet is originally practiced by athletes who compete based on the physical and should be the driest (least fat) possible on the large day. It aims to eliminate a maximum of fat to bring out the maximum muscles. The goal speaks to many of us, so everyone tends to use this term as soon as they try to lose some weight. With the dry, it lowers its number of calories, specificly through the decline of carbohydrates. This diet is normally associated with sports sessions to increase cardio to burn more fat (long series, HIIT, cardio). But the dryer has several diunhappyvantages. It is very restrictive from a caloric point of view, it is therefore dwhetherficult to hancient and specificly is not sustainable since one can not always be in caloric restriction. There is also a lack of energy which limits the muscle gain. Do not hesitate to read my article a day in my plate dry.

The upkeep

It is the most balanced diet in my opinion because it allows you to have enough calories for everyday lwhethere, to do your sport. The goal is to preserve your weight, take a small muscle and try to lose a small fat. It is also the one that is the most balanced from a caloric and mverbal point of view. The diunhappyvantage is that, physically, progress may seem slower and it is dwhetherficult to see the results in the short term. In any case, you will need to know your maintenance diet which will be your starting point to adapt your diet.

Mass gain

The goal of mass gain is to help you gain weight. Aside from people who have dwhetherficulty gaining weight, mass gain is often used periodically by bodybuilding practitioners who want to develop their muscles naturally faster. We eat more than we need, it allows us to have more energy and therefore to work dwhetherficulter in training. The muscles are therefore more stressed, have more calories to draw energy and develop more effectively. If this can make you dream, mass gain is normally accompanied by fat gain. Even whether you feel like your muscles get largeger, you normally get a lot of fat, specificly whether you eat anyleang to increase your total calories. In many cases, weight gain is followed by a dry cycle to eliminate excess fat. And better to see the muscles taken during the mass gain. The risk of mass gain is therefore having trouble losing the fat, having to start a very restrictive diet. During mass gain, we take the weight and agree to see his tablets disappear for several months. I explained to you in this article why I had taken a mass gain whether you want to discover my experience.

Beyond the number of calories you consume, there are dwhetherferent diets that are based on how you divide your calories throughout the day.

To have enough energy to train, it is important to consume enough calories

The cyclic diet

The cyclic diet is based on the fact of varying its food intake according to your activity of the day. To put it simply, we eat more (and specificly more carbohydrates) the days when we have an important activity like the days when we train. This allows you to have calorie intake genuinely adapted to the moment when your body needs it. The calorie intake varies according to the days of the week. If this diet is genuinely interesting to lose fat, it requires to control his caloric intake and therefore to be able to calculate each day his caloric needs. On a daily basis, preparing your meals in advance can therefore become more complicated since the days vary. It is in any case a very good diet to combine muscle gain and fat loss!

Intermittent fasting

Intermittent Quicking is also a form of diet that alternates feeding and long periods of fasting on the same day. Often, we do not eat anyleang from evening until midday. It consumes all its total calories over a much shorter period of the day. This approach is often put forward in bodybuilding as in weight loss diets. The major diunhappyvantage in my opinion is that we go through an episode of fasting that is fairly long. If you have dwhetherficulty managing your eating plan or are sensitive to eating disorders, fasting a good part of the day could be dwhetherficult to manage. In these situations, I always advocate the most balanced diet possible to avoid feelings of deprivation or frustration.

The IIFYM diet

The If It Fit Your Macros diet is based on being able to eat anyleang you want, even pizzas or sweets, as long as it respects your global macros. It does not matter what you eat and what time, as long as you respect your overall caloric total. We focus on calorie intake without worrying too much about the quality of our calories. Honestly, said like that, it seems to sell dreams. And whether you have trouble adhering to a strict diet, perhaps that might be right for you. But this diet alalert supposes to be in capacity to control all the macros of the food which one consumes in order to be able to respect the global total. Moreover, once you have eaten a fast food meal, you will see that you will not be able to consume much the rest of the day. And then level health and balanced diet, all the calories are not equal for your health, The lipids of a burger, will never be worth your omega 3 ...

Among the dwhetherferent diets in bodybuilding, the approach also varies according to the foods that can or can not be consumed.

The cetogenic diet

The keno diet or diet is based on the replacement of the majority of its carbohydrates with good lipids. It does not affect its protein intake (about 30%) but it consumes only 5 to 10% of carbohydrates. You will still be able to consume vegetables and raw vegetables, low in carbohydrates. Every the rest of your diet will come from your contributions in fat! This diet would be specificly effective for weight loss while giving enough energy to your body. The intake of lipids can often be fun (to you avocados and other peanut butter, etc.) but meals can sometimes seem to be rapidly swallowed.

The Low Carb diet

Fairly similar to the keno diet, the low carb or low carbohydrate diet is also based on a sharp drop in carbohydrates. It increases its protein intake and lipids but with a lower proportion of lipids than in the diet cetogen. We are replacing more with low-calorie foods such as vegetables and raw vegetables. This is often the basis of most diets found in our magazines. Except that opposite to the fad diets, with the low carb diet, you still have to reach a certain caloric intake on pain of just losing weight without taking muscle! This can be interesting whether you alternate low carb days and days with more carbohydrates, specificly when you train. This is often used in cyclic diets. The diunhappyvantage is that one can rapidly run out of calories, energy and therefore have low muscle level results.

I hope that this article on the dwhetherferent diets in bodybuilding will be useful to you to choose the one which will be the most adapted to you. In any case, remember that there is no miracle diet, which you will have to adapt according to your results. And most importantly, that you need to understand what you do and what you eat! Feel free to watch my video how to calculate its macros to help you. And whether you have questions or want me to do an article committed to one of these diets, do not hesitate to ask me in comments that this article to understand the dwhetherferent diets in bodybuilding is even more total!

You might like:


...
Sparkling Pomegranate Lemonade | Approach, Reachback Momma
featured image

Snow may be on the ground – but dreams of sipping summer lemonade on the porch are fresh in our heads!  This sparkling pomegranate lemonade is a great compromise, bringing some winter flare to your favorite summertime drink.  It’s a great option for your next birthday part celebration, Easter, or just to endelight with the family at domestic.

A large pitcher of pomegranate lemonade next to two glasses

How to make sparkling pomegranate lemonade

This recipe is SO easy!  Just mix together fresh squeezed lemon juice, pomegranate juice, sparkling grape juice, and sparkling water.  That’s it!

PS – am I the only person that did not genuineize you should squeeze fresh lemons into a separate bowl first (whether you’re not using a citrus squeezer)?!  For years I’d squeeze them right into the largeger pitchers and then struggle to get the seeds out.  Finally (in embarrassingly recent history, haha!) I genuineized you should squeeze them into a separate bowl first, then you can easily get any seeds out before dumping into your pitcher.  Mind. Blown. 😉

Ingredients for sparkling pomegranate lemonade

Is this a healthy lemonade?

I leank that depends on your definition of healthy.  What I love about this pomegranate lemonade is that all the sugar is naturally occurring – it comes from the lemon, pomegranate, and grape juice.  There is no added sugar in this recipe, unlike many other versions.

Because you’ll add a small sparkling water too, you’ll get a drink that’s lower in sugar compared to a cup of straight up juice.  This recipe contains about 17 grams of sugar per serving compared to some of the commercial lemonade products that are closer to 25 grams per serving.

And this recipe contains additional antioxidants, thanks to the pomegranate juice.  Pomegranate is a natural source of many powerful phytochemicals that may have anti-inflammatory properties, may play a role in cancer prevention, and may also have potential heart health benefits.  (If you’re curious to memorize more about these, be certain to check out this article on Healthline about pomegranate benefits).

That said, it certainly still has sugar, and drinks don’t have the fiber like wgap fruits do to help balance that out.  I wouldn’t recommend you sip on it all day long, but I leank this is the kind of drink that’s perfect for a party, celebration, or a small treat to endelight with the kiddos.

Two glasses full of sparkling pomegranate lemonade

What else can you do with pomegranate juice?

If you have additional pomegranate juice leftover after making this recipe, here are some great ideas on ways to use it up:

  • Create slow roasted lamb shoulder with pomegranate apricot glaze.  We have been getting lamb lately in our meat share, so I’m always looking for contemporary creative ways to cook it.  I bet the sweetness of the pomegranate and apricots pairs well with the savory lamb.
  • Whip up this pomegranate balsamic vinaigrette to go on your salad!  It’s a kind way to change leangs up whether you’re always reaching for Italian or Ranch dressings.
  • Attempt this pomegranate and cranberry smoothie, which also features Greek yogurt for added protein.  It’s a great option for a post-workout recovery snack.
  • Endelight a pomegranate granita!  A granita is the official term, but you probably know it by the name “Italian ice” – a semi-frozen dessert crazye with juices.
  • Upgrade your PB&J by making a domesticcrazye pomegranate jelly!  This is totally up next on my list to try.  We love domesticcrazye jams, jellies, and butters but have never experimented with a pomegranate based one.
  • Impress your guests with an easy yet beautwhetherul dessert – a pomegranate panna cotta!  Worthy for any winter dinner parties.

A pitcher with ice dices and pomegranate lemonade

Desire to buy pomegranate lemonade in-stores instead?

If you’d rather skip the hassle of making it yourself, here are a few store-bought options that are available, along with their calories and sugar per 8 ounce serving:

  • Turkey Hill Pomegranate Lemonade – 107 calories, 26 g sugar
  • Uniqueman’s Own Pomegranate Lemonade – 110 calories, 26 g sugar
  • Humm Pomegranate Lemonade Kombucha – 52 calories, 8 g sugar
  • Arrowhead Pomegranate Lemonade Flavored Sparkling Water – 0 calories, 0 g sugar

But we leank you’ll love our version, so be certain to give it a try!  If you do like the recipe, please feel free to leave a rating in the comments.

A pitcher and two glasses with sparkling pomegranate lemonade

Sparkling Pomegranate Lemonade

Whether you want a sweet treat to sip on at domestic or you need a drink to serve at a party – this sparkling pomegranate lemonade is perfect!

Ingredients

  • 1/2 cup fresh lemon juice (about 3- 4 lemons)
  • 1 1/2 cups pomegranate juice
  • 3 cups cancient sparkling water
  • 2 cups sparkling white grape juice

Instructions

  1. Combine all ingredients in a large pitcher and endelight!

Recipe Notes

  • If you don't have any sparkling water but you have the rest of the ingredients, you can just substitute plain cancient water.  It will simply be less bubbly.
  • This is best consumed the day you make it, or the liquid tends to go flat and not taste as good. If you want to make it for the week, try a non-sparkling version with regular water and regular grape juice.

Nutrition analysis (per cup):

73 calories, 0 g fat, 0 g sat fat, 8 mg sodium, 18 g carbohydrate, 0 g fiber, 17 g sugar, 0.5 g protein, Vitamin A: 0%, Vitamin C: 2%, Calcium: 1%, Iron: 1%

Share: Are you a traditional lemonade fan, or do you like to try mixing it up with dwhetherferent flavors like this?  If you tried this sparkling pomegranate lemonade, what did you leank?

Sharing is caring!


...
Ready to Commit to the Huge Run?
featured image

This post is sponsored by Fleet Feet. For our sponsored post policy, click here.

What motivates you to live an active lwhethere?

I’m aware that the answer can be a bit complicated. You know how we feel about finding your large, meaningful, feel-it-in-your-soul why — that strong, internal motivation. It’s immense, and, when it comes to making healthy choices day after day after day, there’s just no substitute.

But … it doesn’t have to be the only leang that gets you out the door.

I mean, whether you ask me my main motivation for staying active, it’s honestly all about feeling the best I can — now and in the future. I feel better, both mentally and physically, when I get in a wide variety of types of movement on the regular, and running has been one of my go-to forms of exercise for … whoa. Almost 20 years now.

Can that be right?

Time flies when you’re getting sweaty, I guess.

Now, certain, I always feel great after a run, and sometimes that’s enough to get me lacing up my shoes, but there are a couple of other leangs that tend to help as well: committing to a running goal and trying out contemporary gear. And, thanks to our friends at Fleet Feet, I’m doing both of those leangs right now.

Fleet Feet and The Huge Run

The Huge Run — Fleet Feet and Brooks Running’s annual nationwide 5K that brings thousands of people together on Global Running Day — is coming up on June 5. There are events taking place all over the country (give me a shout whether you’ll be at the Sarasota run!), and in many areas, you can register now, and possibly even join a 5k training program hosted by your local Fleet Feet store. Because finishing The Huge Run won’t just give you a feeling of accomplishment — it’ll also offer you a chance to win prizes, and not just for being the fastest, but also for leangs like having the most common 5k finish time on June 5, finished summaryely in the middle of the pack, and for being a social media superstar using their tags (#thelargerun, @brooksrunning and @fleetfeetsports).

Now, whether you’re like me and tend to find a spark of motivation in contemporary gear, you’re in luck. Fleet Feet also has exclusive apparel from ASICS’ The Start Line Collection and Brooks Running’s Brooks x Fleet Feet Heritage Collection, so you’ll feel fully kitted out for The Huge Run (or for your next large run, whatever it might be).

And, whether we’re talking running, you know we’ve gotta talk shoes! Fleet Feet sent me a pair of the brand contemporary Karhu Ikoni, the first-of-its-kind running shoe developed using data from its 100,000 customers’ 3D foot scans. Now, Karhu might not be as familiar to you as the brands above, but not only is it Fleet Feet’s in-house brand — it’s also got major history. As in, the brand has been around more than 100 years, developed and sancient the three stripe logo to adidas, and has developed tech for both Nike running shoes and Merrell hiking shoes. So, legit — and while I haven’t gotten in a long run in them, my short jogs have been enough to show me that they’re consolationable right out of the box.

Here’s a rapid breakdown on what I’m wearing in all these pics (but there’s more exclusive apparel than just this, including a Extremely Cute version of my favorite shorts, the Brooks Chaser, that might appeal to a few of you):

  • Brooks Sideline Jacket (lightweight but wind and rain resistant with vents to let all that sweat escape)
  • Brooks Distance Graphic Tee (the quote is from Fleet Feet’s founder, Sally Edwards, and reads: “Fleet are the feet, serene in the spirit of the runner.”)
  • Brooks Greenlight Capri (and yes, the pocket genuinely does hancient a phone — a large one!)
  • ASICS Dorai Short Sleeve (light and soft for workouts, but simple and casual enough to pass as streetwear on days when you’re running errands along with miles)
  • ASICS Dorai Quarter Zip (perfect for layering over a light tank or under a jacket when you need a base layer — plus, note the thumb loops!)
  • ASICS Fietro Tight (pockets ALL AROUND THE WAISTBAND, plus, that fabric feels like butter and stays put like whoa)
  • Karhu Ikoni (it has a toe box that works for just about any shape of foot, and thanks to the use of the data from Fleet Feet’s 3D foot-scanning platform, fit id — which you can totally go in and use, by the way — it offers a fit that feels custom, right out of the box)

Sign up to commit (or just learn more about) The Huge Run here.

And don’t be shy — we want to know: What are you committing to? What are you willing to work for? And how will you keep yourself motivated to achieve your goals? —Kristen


...
Stay focused on the gratitude during your pregnancy
featured image

In the spirit of Thanksgiving I would like to focus on “gratitude” this week. Gratitude is someleang I do not take lightly. We all have our struggles but it’s wilean those struggles that our “achievements” begin to shine brightly. As a mom I quietly express gratitude every day to myself. I know I am “grateful” every day for the three kids I have (at least most days). I am also eternally grateful that these three people seem to be happy and well adjusted, (until I find out later through therapy how I screwed them up). But, in all honesty, I am grateful they are healthy, kind, smart people. This is someleang I try not to take for granted.

I would like to share my first pregnancy and birth story. Even though it was not the picturesque pregnancy and delivery one leanks about, the ending was happy and the experience crazye me a mother to which I am forever grateful. I also want women to know that pregnancy and delivery has it’s ccorridorenges and it’s important to focus on the positive parts. It’s important for women to understand that they are not alone in their experiences and that even though its dwhetherficult not to compare your experiences to others, it’s important to stay focused on the gratitude.

My first pregnancy came when I was 29 years ancient. Having my own babies was not on my intellect but someleang I thought would happen in the distant future. I unexpectedly became pregnant by my then live-in boyfriend (now husband of 16 years). A trip to the verbal surgeon landed me on antibiotics that obviously negated the effects of my birth control. Yes! That happens. I did not find out I was pregnant until I was around 11 weeks along and nearly out of the first trimester. You can imagine my shock as I wasn’t ‘planning’ but trying to ‘prevent’ a pregnancy. My shock and unhappyness fastly turned to acceptance when we both genuineized that we were indeed pregnant and alert to introduce a bundle of delight into the world. Even though I was not planning a pregnancy, I guess in a way I was grateful that it was someleang I did not have to worry or stress about anymore.

The rest of my pregnancy was fairly uneventful. I had no morning sickness and I felt relatively good compared to what I had heard from other women. I did however eat like a 200-pound football player and I gained so much weight that by the end I resembled “Jabba the Hutt” by the third trimester. I exercised dwhetherficult EVERY single day of my pregnancy, but despite this the weight piled onto my body. This was years before my plant based eating habits, so It could have been my daily trips to In-N-Out Burger! DUH!

The birth unluckyly was not the dramatic soap opera scene I had concocted in my head. Instead, it was very anti-climatic. It was at my 41-week check up that my doctor announced I was borderline “Toxemic” and sent me straight to the hospital for induction. After 24 hours into the induction, labor was not progressing. I was informed that the baby was in distress and a cesarean section was essential. Though disappointed I could not deliver the baby the “ancient fashioned way” I understood it was in the best interest of the baby and myself. So I was grateful that my baby eventually was brought into the world healthy and secure.

After childbirth my body looked like someleang out of a sci-fi horror film (which no one tells you about) but I persevered as women do and with time and dedication I began to take the shape of my former self once again. I learned that even though leangs change with our bodies, it’s important to keep fighting for our health and strength. I have learned to “embrace” the imperfections that do not live up to ones expectations. Gratitude is a intellectset and a way to reflect on the best leangs in your lwhethere.

Continue to be grateful and love not just the babies you created, your family and friends but love YOURSELF. Even though I joke that I looked like “Jabba the Hutt”, I was grateful that I got to have the experience even though my body was unrecognizable. Passing on gratitude is someleang you role model. You show your child(ren) it’s important to be grateful for everyleang in lwhethere. Being strong and healthy is just two of the many leangs to be grateful for. Exercise and proper eating habits prove “gratitude” as you are willing to be your best “self” for you and for them.


...
5 Plods to Combat Runner’s Tightness
featured image
Combat running tightness with five movements to loosen your hip flexors.

If your Unique Year’s resolution was to ramp up your weekly runs, you’re in good company. But with an increase in mileage comes an increased risk in runner’s tightness, or a tension in the hip flexor muscles, located in the front of hip.

This is specificly true for people who run on a treadmill, says Ashley Borden, a celebrity fitness trainer in Los Angeles. “Whereas outdoor runners tend to propel themselves forward using their hamstring muscles, indoor runners rely more on their hip muscles to keep up with the electronic moving belt,” she says.

And even casual exercisers aren’t immune to too-tight hip muscles—specificly those who sit at a desk all day. “People’s hip flexors are often tight from inactivity even more so than running,” says Borden.

Ready to open up? Here are five exercises that will help loosen your hip flexors and ward off hip muscle tightness. Here are five exercises to help reset your body—from your hamstrings and calves to your back and groin.

Belowward dog

Directions:

1. Start in a tall plank.

2. Tuck your toes underneath your feet and push your body upwards, lwhetherting your hips up and back toward the ceiling and lowering your head between the shoulders. (Your body should form a triangle with the mat.) Hancient the position for 30 moments.

Forward fancient

Directions:

1.Start in a standing position with your feet together and your hands on your hips.

2. Take a deep breath, then exhale, bending forward at the hip until your fingertips touch the mat and your head is in front of your knees. Hancient the position for 30 moments. If you don’t have that mobility, and tight hamstrings are preventing you from going that deep, bring your hands to your shins, your calves, or to the backs of your knees.

3.To return to the starting position, place your hands on your hips, take a deep breath, and lwhethert (don’t round) your torso until you’re standing upright again.

Runner’s lunge

Directions:

1. From a standing position, bend forward and touch the mat with both hands. Then, take one large step back with the ball of your right foot, keeping your heel off the ground. If you’re hamstrings are tight or your having trouble balancing, rest your back knee on the mat.

2. Lower your body your left knee is above your ankle, forming a 90-degree angle with the mat. Your torso should be parallel with your left ttall.

3. Hancient for 30 moments, then return your right foot to the starting position and repeat with the left leg.

Upward dog

Directions:

1. Lie face-down on a mat, with your palms placed firmly on the ground at about waist-level.

2. With the tops of your feet flat on the ground, keep your shoulders directly over your wrists and your chest forward.

3. Shove your body up until your torso and legs are hovering a few inches above the floor. Hancient the pose for 30 moments, then lower your body to the floor. If lwhetherting your torso and ttalls causes disconsolation, try doing this move on your knees.

Dolphin pose

Directions:

1. Initiate on all fours, with your knees placed beneath your hips, and your elbows placed beneath your shoulders.

2. Curl your toes underneath your feet and push your hips up toward the ceiling, lowering your head between your shoulders.

3. Hancient the position for 30 moments, then lower your knees to ret

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a contemporary fitness routine.

Maria Masters

mariamasters

Maria Masters is a writer and editor focusing on health, weight loss, and fitness content. She has held staff positions at Men’s Health and Family Circle, and her articles have appeared in Health, Women’s Health, EverydayHealth.com, MensJournal.com, and more. She hancients a B.A. from the University of Pittsburgh.


...