Healthy lifestyle
A healthy lifestyle is one which helps to keep and improve people's health and well-being.Many governments and non-governmental organizations have made big efforts in healthy lifestyle and health promotion.
Mental Health
Mental health can be considered a very important factor of physical health for the effects it produces on bodily functions. This type of health concerns emotional and cognitive well-being or an absence of mental disorder.
Public health
Public health can be defined in a variety of ways. It can be presented as "the study of the physical, psychosocial and socio-cultural determinants of population health and actions to improve the health of the population.
Reproductive Health
For the UN, reproductive health is a right, like other human rights. This recent concept evokes the good transmission of the genetic heritage from one generation to the next.
Health
Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.
mercredi 22 janvier 2020
Kaia Gerber's Givenchy Wedding Dress Comes With a Giant Veil That Says "Don't Talk to Me"
Kaia Gerber owned the runway during Paris Fashion Week at Givenchy's Haute Couture Spring/Summer 2020 show in an elegant wedding gown eclipsed only by the massive dome-like veil that comes with it. Part of Clare Waight Keller's garden-inspired collection "Une Lettre d'Amour," the romantic off-the-shoulder dress is layered with lace flowers of all shapes that creep onto the giant veil - so stunning!
The veil itself is meant to replicate the silhouette of a bell, and I have to say the drama and scope of this look puts the Little Mermaid and her giant clam shell to shame. The exaggerated veil adds intrigue to the outfit, while also giving off an air of "stay the f*ck away from my wedding dress," and we are so on board. Keep scrolling to take a closer look at the floral gown and veil ahead.
Pre-Yoga Class Stretches to Prevent Injuries
The average yoga class runs about 60 minutes - but is that really enough time to fully reap the benefits of your practice?
"In the not-too-distant past, yoga classes were commonly scheduled for 75 or 90 minutes," Tom Johnson, a certified yoga teacher with Enjoy Community Wellness, told POPSUGAR.
Due to the demanding schedules of busy practicers, condensing classes to an hour has become the new normal, resulting in a shortened warmup.
While this may benefit our agendas, it can be of a disservice to our bodies. Johnson admits that warming up both the body and mind not only reduces the risk of injury, but prepares students to practice more complex postures.
Instead of letting your hectic routine get the best of you, take full advantage of your allotted yoga time with Johnson's pre-class flow - your muscles, joints, and mind will thank you.
Yogic Breath (Pranayama)
"Practicing deep yogic breathing – or pranayama – resets the mind and body and prepares you for yoga practice," Johnson explained.
Deep breathing is a strong foundation for any practice because it heats the body, relieves the mind of everyday distractions, and helps guide you to slow down and go deeper.
Cat-Cow (Marjaryasana, Bitilasana)
Cat-Cow pose reinforces the connection to the breath and begins to warm up and open the spine, rib cage, shoulders, and hips - key elements of most yoga postures, Johnson notes.
Plus, this move helps to tone and massage the internal organs and muscles in the core.
Bird Dog (Parsva Balasana)
Bird Dog pose warms up the back muscles, which support the spine and are critical to many balancing postures while strengthening the core and challenging balance and focus, Johnson explains.
Cobra (Bhujangasana)
According to Johnson, Cobra pose helps to open the front side of the body, massage abdominals and organs, strengthen the back muscles, and open up the chest, shoulders, and core.
Downward Dog (Adho Mukha Svanasana)
Now that individual parts of the body are warmed up, it's time for full-body stretching and toning.
Johnson explains that Downward Dog pose energizes the body while calming the mind and nervous system.
Click here for more health and wellness stories, tips, and news.
26 Rosa Diaz GIFs to Use When You're Feeling Deadpan as Hell
Portrayed by one utterly talented Stephanie Beatriz (hello, still not over her real voice), Brooklyn Nine-Nine Rosa Diaz is a lot of things: a queer icon, tough-as-hell cop, and purveyor of the cool leather jacket look. As the 99th Precinct's resident badass, she's one of the richest and most interesting characters on TV, never running out of hilariously dark lines delivered in her signature deadpan. Just like Shrek and onions, she has layers - you'll find her violently shaking a computer monitor in one moment and reluctantly revealing that she was at a La La Land sing-along in the next. While we wait for season seven of Brooklyn Nine-Nine (coming in February!), here are the very best Rosa moments of all time.
How Aaron Hernandez's Twisted Story Impacted the Life of His Cousin, Tanya Singleton
The year just started, and Netflix is already feeding our true crime obsession with the three-part series Killer Inside: The Mind of Aaron Hernandez. The show explores NFL player Aaron Hernandez's shocking downfall as he went from playing for the New England Patriots to being convicted of killing his friend Odin Lloyd in 2013. As the Netflix series highlights, the NFL star's case is intrinsically linked to that of his older cousin - but what happened to Tanya Singleton? Like Hernandez, who died by suicide in his prison cell on April 19, 2017, Singleton's story also ended in tragedy.
After Hernandez's father died when he was in high school, the young athlete bonded with his cousin. Soon, Singleton, who was older than him, began acting as a maternal figure to the teen, and he even moved into her home for a time. After Hernandez was arrested for Lloyd's murder, his family members, including Singleton and his fiancée, Shayanna Jenkins, were drawn into the case. His cousin was accused by prosecutors of attempting to help Hernandez and his alleged accomplices (Ernest Wallace and Carlos Ortiz) flee justice by leaving the state. Additionally, when she was called to testify against Hernandez, she refused to take the stand. As a result, she was charged with criminal contempt, and indicted on a charge of conspiracy to commit accessory after the fact, per CBS Boston.
The prosecution argued that Hernandez tried to bribe Singleton by offering to set up accounts for her two young children. In a phone call detailed in official court documents, Hernandez allegedly can be heard telling his cousin, "It already started off at $100,000 for them, do you know what I'm saying? I think about 75 apiece or something like that and every seven years it doubles." However, the accounts were never set up, and the defense suggested that his offer was about looking out for his family rather than bribery, according to the Hartford Courant. In the documentary, Singleton seems to make her intention behind refusing to testify clear when she tells her younger cousin that he's like a son to her during a phone call between the two.
Sadly, Singleton was battling Stage 4 metastatic breast cancer as her cousin's court case was unfolding. Despite her condition, she spent 196 days in jail before a judge sentenced her to two years of probation. "Ms. Singleton's health is the only reason she is not being placed in jail," Fall River Superior Court Judge E. Susan Garsh said at the time, per the AP. Instead, she was ordered to wear a GPS monitor, and put under house arrest for one year, during which she was allowed to leave her home only for medical treatments or legal appointments.
Singleton's health continued to worsen after she was placed on probation, and the court dropped the conspiracy to commit being an accessory after the fact of murder indictment in 2015 due to her failing health. She died in October 2015, shortly after the final charge against her was dropped, and less than two years before her cousin was found hanged in his prison cell at the age of 27.
What Happened to the Man Who Defrauded Millions From McDonald's? Here's What We Know
Before Anna Delvey, Elizabeth Holmes, or the women portrayed in Hustlers, there was one scammer by the name of Jerome Jacobson. Known as Uncle Jerry, he defrauded McDonald's of $24 million with an elaborate network that took advantage of the fast-food franchise's popular Monopoly game. HBO has geared up to drop McMillions, a Mark Wahlberg-produced docuseries about this notorious scandal. So, after scamming one of the biggest corporations in the world, where is Jacobson today? From what we know, he's been keeping it on the down-low since his scheme unraveled nearly two decades ago.
First, here's a little bit of context. As the story goes, Jacobson, an ex-cop, had been working for the company Simon Marketing, Incorporated as the head of security in charge of distributing McDonald's Monopoly prizes. Most of the wins were small, like fries and sodas. The bigger and much rarer prizes included vacations, cars, and cash for up to $1 million. Starting in 1989, Jacobson took the big winning pieces for himself, creating a network of people to buy the prizes and taking a cut of their wins for himself. In 2001, his scheme came to an end when an anonymous tip informed the FBI of this scam.
Jacobson was arrested along with over 50 others on charges of conspiracy and mail fraud. "Uncle Jerry," 58 at the time of his arrest, was sentenced to federal prison for 37 months and ordered to repay $12.5 million. He apologized in court and was eventually released on Oct. 21, 2005. The fallout of the scheme also included McDonald's cutting ties with Simon Marketing, which later sued the fast-food company and won $16.6 million for breach of contract in 2003.
As of 2018, the Atlanta Journal-Constitution reported that Jacobson was 76 and in poor health but otherwise living a quiet life in Georgia.
Kaia Gerber's Givenchy Wedding Dress Comes With a Giant Veil That Says "Don't Talk to Me"
Kaia Gerber owned the runway during Paris Fashion Week at Givenchy's Haute Couture Spring/Summer 2020 show in an elegant wedding gown eclipsed only by the massive dome-like veil that comes with it. Part of Clare Waight Keller's garden-inspired collection "Une Lettre d'Amour," the romantic off-the-shoulder dress is layered with lace flowers of all shapes that creep onto the giant veil - so stunning!
The veil itself is meant to replicate the silhouette of a bell, and I have to say the drama and scope of this look puts the Little Mermaid and her giant clam shell to shame. The exaggerated veil adds intrigue to the outfit, while also giving off an air of "stay the f*ck away from my wedding dress," and we are so on board. Keep scrolling to take a closer look at the floral gown and veil ahead.
Challenge a Friend to Sweat It Out With You and Take On This 4-Week Barry's Workout Plan
Real talk: How many of these fitness personality traits ring true for you?
- You love feeling like you're part of a fit fam, but you don't always have the time to make it to a group class.
- You're all about pushing your limits with high-intensity training, but can also get down with a rest day.
- A good playlist is the key to making you hustle hard and elevate your heart rate.
If you can relate to any of those, you're in luck. We've partnered with Barry's to give you an at-home version of their signature HIIT classes. The best part? We've outlined a four-week plan that's perfect for sharing with friends, so you can challenge them to sweat it out with you even if you live miles apart! It's all about keeping each other accountable, right? Whether you want to work out from the comfort of your own home or sweat it out at the gym, these moves are easy to implement in a small space. Each day outlines the equipment you will need, including a resistance band, mini band, dumbbells, a sand ball, or just your own bodyweight.
Keep scrolling for week one of the plan!
Monday: Arms and Abs
Beginner – 3x; Intermediate – 4x, Advanced – 5x
Equipment: resistance band
· 1 min. Double Triceps Kickbacks – resistance band
· 30 sec. Alt. Triceps Kickback – resistance band
· 1 min. Triceps Extension – resistance band
· 15 sec. Triceps Extension Hold + 15 sec. Pulse – resistance band
· 1 min. Double Bicep Curls – resistance band
· 30 sec. Alt. Bicep Curls – resistance band
· 1 min. Double Wide Curls – resistance band
· 30 sec. Alt. Wide Curls – resistance band
· 30 sec. Standing Double Shoulder Press – resistance band
· 30 sec. Standing Alt. Shoulder Press – resistance band
· 1 min. Tap Knees (Crunch) + Full Sit-Up – bodyweight
· 30 sec. Tap Knees (Crunch) – bodyweight
· 1 min. Alt. Chinnies – bodyweight
· 30 sec. Quick Bikes – bodyweight
Tuesday: Lower Body
Beginner – 3x; Intermediate – 4x, Advanced – 5x
Equipment: bodyweight
· 90 sec. Good Morning Stretch + Squat – bodyweight
· 1 min. Plank Walk Out + Alt. Runners Lunges – bodyweight
· 30 sec. Half Burpee – bodyweight
· 1 min. Reverse Lunge Right – bodyweight
· 15 sec. Reverse Lunge Right Hold + 15 sec. Pulse – bodyweight
· 30 sec. Reverse Lunge Right + Knee Drive – bodyweight
· 1 min. Reverse Lunge Left – bodyweight
· 15 sec. Reverse Lunge Left Hold + 15 sec. Pulse – bodyweight
· 30 sec. Reverse Lunge Left + Knee Drive – bodyweight
· 1 min. Squat – bodyweight
· 15 sec. Squat Hold + 15 sec. Pulse – bodyweight
· 1 min. Squat Walks – bodyweight
· 30 sec. Jump Squats – bodyweight
Wednesday: Chest, Back, and Abs
Beginner – 3x; Intermediate – 4x, Advanced – 5x
Equipment: resistance band
· 1 min. Superman – bodyweight
· 15 sec. Superman Hold + 15 sec. Arms/Legs Flutter – bodyweight
· 1 min. Push-Up + Downward Dog – bodyweight
· 30 sec. Push-Up – bodyweight
· 1 min. Banded Pull Outs – resistance band
· 15 sec. Banded Pull Out Hold + 15 sec. Pulse – resistance band
· 1 min. Double Upright Rows – resistance band
· 30 sec. Alt. Upright Rights – resistance band
· 1 min. Staggered Push-Up – bodyweight
· 1 min. Negative Push-Up – bodyweight
· 1 min. Walking Plank – bodyweight
· 15 sec. Rest (for shoulders)
· 15 sec. Low Plank 30 sec. Low Plank Seesaws – bodyweight
Thursday: Abs and Ass
Beginner – 3x; Intermediate – 4x, Advanced – 5x
Equipment: resistance band and sand ball
· 1 min. Right Glute Lift – resistance band
· 15 sec. Right Glute Lift Hold + 15 Sec. Pulse – resistance band
· 1 min. Right Glute Rainbows – resistance band
· 30 sec. Right Toe Taps – resistance band
· 1 min. Alt. Toe Taps – sand ball
· 1 min. 30 Degrees/60 Degrees/90 Degrees Crunch – sand ball
· 1 min. Double Crunches – sand ball (in knees)
· 1 min. Jacknife
· 1 min. Left Glute Lift – resistance band
· 15 sec. Left Glute Lift Hold + 15 Sec. Pulse – resistance band
· 1 min. Left Glute Rainbows – resistance band
· 30 sec. Left Toe Taps – resistance band
Friday: Cardio Day
Run, bike, elliptical, or row for at least 30 minutes.
Saturday: Total Body
Beginner – 3x; Intermediate – 4x, Advanced – 5x
Equipment: resistance band
· 45 sec. Squat + Alt. Reverse Lunge – bodyweight
· 45 sec. Plank Walk Out + Alt. Glute Lifts – bodyweight
· 1 min. Slow Cross Body Mountain Climbers – bodyweight
· 30 sec. Fast Mountain Climbers – bodyweight
· 45 sec. Left Hold at 90 Degrees + Right Bicep Curl – resistance band
· 45 sec. Right Hold at 90 Degrees + Left Bicep Curl – resistance band
· 1 min. Double Narrow Row – resistance band
· 30 sec. Alt. Narrow Row – resistance band
· 45 sec. Triceps Push-Ups + 15 sec. Tricep Push-Up Hold – resistance band
· 1 min. Alt Curtsy Lunges – bodyweight
· 30 sec. Alt. Curtsy Lunge + Pulse – bodyweight
· 1 min. Sumo Squat – bodyweight
· 15 sec. Sumo Hold + 15 sec. Pulse – bodyweight
Sunday: Rest Day
Do some dynamic stretching, foam roll, or try myofascial release.
Ready for week two? Click here!
Model: Sarah Otey
Lexi's Surprise Return to Netflix's Navarro Cheer Team Involved a "Second Chance" From Coach Monica
Near the end of the the absolute rollercoaster of emotion that was the finale of Netflix's riveting docuseries Cheer, viewers were handed a heartbreaking revelation: Lexi Brumback, the beat-of-her-own-drum tumbler out of Houston, wouldn't be returning to Navarro College's cheer team for her second year. Lexi had a troubled past that included run-ins with the law, but her kind heart, passion for cheer, and determination to be true to herself quickly made her a fan favorite. At the end of the series, viewers learned that Lexi was in a car in which illegal substances were allegedly found. Navarro's coach, Monica Aldama, enforced a zero-tolerance policy, and Lexi confirmed that she was no longer on the team after the incident.
About a week after the series premiere, though, viewers rejoiced to learn that Lexi was back on the Navarro squad after all, when the tumbler posted an Instagram photo alongside fellow team members Jerry, Dillon, and TT. "Honey, I'm home," Lexi captioned the image. And she hashtagged #fiofmu, a motto whose meaning is known only to other Navarro cheerleaders and alumni. That confirmed it: Lexi was back!
How did it all go down, though? Did Monica really give her that elusive second chance? According to Lexi, that's exactly what happened. "This past Fall semester, I went to go to a different college and . . . I just didn't feel at home, and I didn't really feel like I had that family I did here in Navarro," Lexi told POPSUGAR. "My parents, as well as my old coaches, had reached out to Monica about me coming back and she was open about giving me a second chance."
It just feels right to see Lexi back in Navarro's black and red, hopefully making a run for another Daytona victory, and the talented tumbler feels the same way. "I came back and I'm really glad that I did," she said. "I wouldn't want to be anywhere else."
Please join us as we cry for joy and relive some of Lexi's best Navarro moments ahead. Also, Lexi, Jerry, Morgan, and La'Darius are all back at Navarro, so. . . Netflix, when is season two coming out?
You’re at the Finish Line! Here’s Week 4 of Our Barry’s Workout Challenge
Three weeks of workouts with just three rest days. That's what you've conquered during our Barry's fitness challenge so far - and that's pretty impressive. Now, you've just got one week of tough HIIT workouts inspired by Barry's signature studio format left to conquer. You've made it this far - might as well finish out strong! Like the previous weeks, each day outlines the equipment you will need, including a resistance band, mini band, dumbbells, a sand ball, or just your own bodyweight.
Just starting the challenge? Catch up on weeks one, two, and three before you dive into the final week of workouts. You've got this!
Monday: Arms and Abs
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: resistance band, medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Alt. Standing Oblique Opens – bodyweight
· 1 min. High Plank Shoulder Taps + Toe Taps – bodyweight
· 1 min. Alt. Around the Worlds – resistance band
· 30 sec. Left Hold, Right Bicep Curl – resistance band
· 30 sec. Right Hold, Left Bicep Curl – resistance band
· 1 min. Plank Walk Out + Triceps Push-Up + Downward Dog – bodyweight
· 45 sec. Slow Triceps Dips + 15 sec. Quick Tricep Dips – bodyweight
· 1 min. Lateral Front Raise – 2 medium dumbbells
· 30 sec. Shoulder Press + 30 sec. Arnold Press – 2 medium dumbbells
· 1 min. Alt. Wide Curls – 2 medium dumbbells
· 30 sec. Double Wide Curls – 2 medium dumbbells
· 1 min. Alt. Hammer Curls – 2 medium dumbbells
· 30 sec. Double Hammer Curls – 2 medium dumbbells
· 30 sec. Alt. Bicep Curls – 2 medium dumbbells
· 30 sec. Double Bicep Curls – 2 medium dumbbells
· 1 min. Skull Crusher – 2 medium dumbbells (weights together)
· 1 min. 1 Narrow Press + Alt. Shoulder Crushers – 2 medium dumbbells
· 30 sec. Weights Up Flutter Kicks – 2 medium dumbbells
· 30 sec. Weights Up Crunch – 2 medium dumbbells
· 30 sec. Slow Bikes – bodyweight
· 30 sec. Quick Bikes – bodyweight
1-MINUTE TRANSITION
· 90 sec. Sit-Up + Alt. Wood Chopper – 1 heavy dumbbell
· 60 sec. Right Concentration Curl – 1 heavy dumbbell
· 30 sec. Right Shoulder Press – 1 heavy dumbbell
· 60 sec. Left Concentration Curl – 1 heavy dumbbell
· 30 sec. Left Shoulder Press – 1 heavy dumbbell
· 30 sec. Sit-Ups – 1 heavy dumbbell
· 90 sec. Skull Crusher – 1 heavy dumbbell
· 60 sec. Triceps Extension – 1 heavy dumbbell
· 15 sec. Triceps Extension Hold + 15 sec. Pulse – 1 heavy dumbbell
· 60 sec. Right Concentration Hammer Curl – 1 heavy dumbbell
· 60 sec. Left Concentration Hammer Curl – 1 heavy dumbbell
· 60 sec. Alt. Tricep Kickbacks + Double Kickback - 2 medium dumbbells
· 60 sec. Zottman Curls – 2 medium dumbbells
· 30 sec. High Plank Knee to Opposite Elbows – bodyweight
· 30 sec. Cross Body Mountain Climbers – bodyweight
Tuesday: Lower Body
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 90 sec. Around the Worlds – bodyweight
· 1 min. Body Squat + Double Pulse – bodyweight
· 1 min. Alt. Reverse Lunges – bodyweight
· 30 sec. Jump Squats – bodyweight
· 1 min. Calf Raises + Toe Out Calf Raises - 2 heavy dumbbells
· 1 min. Alt. Step Ups + Knee Drive – 2 heavy dumbbells
· 90 sec. Eccentric Deadlifts (3 down, 1 up) – 2 heavy dumbbells
· 30 sec. Deadlift Reps – 2 heavy dumbbells
· 30 sec. Low Plank Hold + 30 sec. Low Plank Hip Swivels – bodyweight
· 1 min. Right Leg Plant, Squat – 1 heavy dumbbell
· 1 min. Right Leg Plant, Reverse Lunge – 1 heavy dumbbell
· 1 min. Right Leg Plant, Knee Drive – 1 heavy dumbbell
· 30 sec. Right Leg Plant, Squat Jumps – bodyweight
· 1 min. Left Leg Plant, Squat – 1 heavy dumbbell
· 1 min. Left Leg Plant, Reverse Lunge – 1 heavy dumbbell
· 1 min. Left Leg Plant, Knee Drive – 1 heavy dumbbell
· 30 sec. Left Leg Plant, Squat Jumps – bodyweight
1-MINUTE TRANSITION
· 1 min. Alt. Single Leg Deadlifts – 2 heavy dumbbells
· 1 min. Pause Squats – 2 heavy dumbbells
· 1 min. Curtsy Lunges – 2 heavy dumbbells
· 1 min. Deadlifts – 2 heavy dumbbells
· 1 min. Sumo Squats – 2 heavy dumbbells
· 1 min. Alt. Single Leg Deadlifts – 2 medium dumbbells
· 1 min. Pause Squats – 2 medium dumbbells
· 1 min. Curtsy Lunges – 2 medium dumbbells
· 1 min. Deadlifts – 2 medium dumbbells
· 1 min. Sumo Squats – 2 medium dumbbells
· 90 sec. Alt Side Lunges – 1 heavy dumbbell
· 1 min. Lateral Walk + Squat – 1 heavy dumbbell
· 30 sec. Alt. Snatches – 1 heavy dumbbell
Wednesday: Chest, Back, and Abs
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Sit-Up Middle Reaches – bodyweight
· 1 min. Birddogs – bodyweight
· 1 min. High Plank + Knee to Elbows + Downward Dog – bodyweight
· 1 min. Push-Ups – bodyweight
· 1 min. Seated Wide Rows – 2 medium dumbbells
· 1 min. Reverse Back Fly – 2 medium dumbbells
· 45 sec. Reverse Rows + 15 sec. Pulse – 2 medium dumbbells
· 1 min. Seated Rear Delt Raise – 2 medium dumbbells
· 1 min. Incline Chest Press – 1 medium dumbbell
· 1 min. 1 Neutral Grip Wide Press + 1 Chest Fly – 2 medium dumbbells
· 1 min. Slow Angled Chest Fly – 2 medium dumbbells
· 30 sec. Reverse Chest Press + 30 sec. Reverse Chest Press Partials – 2 medium dumbbells
· 90 sec. Lat Pullovers – 2 medium dumbbells
· 60 sec. Suitcase Crunch – 1 medium dumbbell
· 60 sec. Full Sit-Up + Twists on Way Down – 1 medium dumbbell
· 30 sec. Jacknife – 1 medium dumbbell
1-MINUTE TRANSITION
· 1 min. Push-Up + Shoulder Taps – bodyweight
· 1 min. Chest Press – 2 heavy dumbbells
· 30 sec. Alt. Chest Press – 2 heavy dumbbells
· 1 min. Dumbbell Squeeze Press – 2 heavy dumbbells
· 30 sec. Alt. Hammer Press – 2 heavy dumbbells
· 1 min. Double Upright Row – 2 heavy dumbbells
· 1 min. Alt. Narrow Rows – 2 heavy dumbbells
· 1 min. Double Reverse Rows – 2 heavy dumbbells
· 1 min. Row – 1 heavy dumbbell
· 30 sec. Supermans + 30 sec. Hold + Legs Flutter
· 1 min. Right Elbow, Left Knee Crunch – bodyweight
· 1 min. Left Elbow, Right Knee Crunch – bodyweight
· 30 sec. High Plank Shoulder Taps – bodyweight
· 30 sec. Quick Mountain Climbers – bodyweight
Thursday: Abs and Ass
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: mini band
· 1 min. Wide Plank Walk Outs – mini band (around ankles)
· 45 sec. Plank Glute Lifts – mini band (around ankles)
· 45 sec. Alt. Step Backs – mini band (around ankles)
· 30 sec. In/Out Squats – mini band (around ankles)
· 1 min. Alt. Calf Raises + Lateral Squat Walk – mini band (around ankles)
· 1 min. Alt. Thigh Raises – mini band (around ankles)
· 1 min. Sumo Squat – mini band (around ankles)
· 30 sec. Sumo Squat + Open/Close – mini band (around ankles)
· 30 sec. Side Toe Taps – mini band (around ankles)
· 45 sec. Low Plank + 15 sec. Break – mini band (around ankles)
· 45 sec. Low Plank Hip Swivels + 15 sec. Break – mini band (around ankles)
· 30 sec. Low Plank Knee Drops + 30 sec. High Plank Jacks – mini band (around ankles)
· 1 min. Alt. Toe Taps – bodyweight
· 1 min. Double Crunch – bodyweight
· 1 min. Full Sit-Up + Alt. Punches – bodyweight
· 30 sec. Table Top Crunch – bodyweight
· 30 sec. Hollow Hold + 30 sec. Table Top Crunch – bodyweight
1-MINUTE TRANSITION
· 1 min. Right Leg Step Outs – mini band (around knees)
· 30 sec. Right Leg Quick Step Outs – mini band (around knees)
· 1 min. Right Glute Bridge – mini band (around knees)
· 15 sec. Right Glute Bridge Hold + 15 sec. Pulse – mini band (around knees)
· 1 min. Right Clamshell – mini band (around knees)
· 30 sec. Right Leg Raise – mini band (around knees)
· 30 sec. Right Kick Back – mini band (around knees)
· 1 min. Left Leg Step Outs – mini band (around knees)
· 30 sec. Left Leg Quick Step Outs – mini band (around knees)
· 1 min. Left Glute Bridge – mini band (around knees)
· 15 sec. Left Glute Bridge Hold + 15 sec. Pulse – mini band (around knees)
· 1 min. Left Clamshell – mini band (around knees)
· 30 sec. Left Leg Raise – mini band (around knees)
· 30 sec. Left Kick Back – mini band (around knees)
· 1 min. Right Leg Climb – bodyweight
· 1 min. Right Side Plank – bodyweight
· 30 sec. Right Side Plank Reach Throughs – bodyweight
· 1 min. Left Leg Climb – bodyweight
· 1 min. Left Side Plank – bodyweight
· 30 sec. Left Side Plank Reach Throughs – bodyweight
Friday: Cardio Day
Run, bike, elliptical, or row for at least 30 minutes.
Saturday: Total Body
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Cross Body Curls – 2 medium dumbbells
· 1 min. Squat – 2 medium dumbbells
· 1 min. Alt. Shoulder Press – 2 medium dumbbells
· 45 sec. Triceps Push-Ups
· 15 sec. Triceps Push-Up Hold + 15 sec. Pulse
· 1 min. Double Bicep Curl (1 up, 3 down) – 2 medium dumbbells
· 1 min. Alt. Step-Ups + Double Bicep Curl – 2 medium dumbbells
· 1 min. Sumo Deadlift – 2 medium dumbbells
· 30 sec. Sumo Squat – 2 medium dumbbells
· 30 sec. Sumo Squat + Shoulder Press – 2 medium dumbbells
· 1 min. Triceps Dips – bodyweight
· 1 min. Seated Triceps Kickbacks – 2 medium dumbbells
· 1 min. Table Top Double Shoulder Crushers – 2 medium dumbbells
· 30 sec. Feet Down Double Shoulder Crushers + 30 sec. Alt. Shoulder Crushers – 2 medium dumbbells
· 1 min. 2 Reverse Back Flys + 2 Double Hammer Curls – 2 medium dumbbells
· 1 min. 2 Reverse Rows + 2 Reverse Deadlifts – 2 medium dumbbells
· 1 min. Double Hammer Curl + Double Shoulder Press – 2 medium dumbbells
· 30 sec. Squat + 30 sec. Squat Press – 2 medium dumbbells
1-MINUTE TRANSITION
· 90 sec. Push-Up + Alt. Runners Lunge – 2 heavy dumbbells
· 90 sec. Alt. Chest Press + Double Chest Press – 2 heavy dumbbells
· 45 sec. Demi Press – 2 heavy dumbbells
· 45 sec. Alt. Hammer Press Partials – 2 heavy dumbbells
· 30 sec. Chest Press Burnout – 1 heavy dumbbell
· 1 min. Dumbbell Swings – 1 heavy dumbbell
· 90 sec. Alt. Narrow Rows + Double Narrow Row – 2 heavy dumbbells
· 1 min. Alt. Wide Rows – 2 heavy dumbbells
· 60 sec. Lat Pullover – 1 heavy dumbbell
· 30 sec. Tiny Crunches – 1 heavy dumbbell
· 1 min. Squat + Bicep Curl – 1 heavy dumbbell
· 1 min. 1 Deadlift + 1 Goblet Squat – 1 heavy dumbbell
· 30 sec. Reverse Lunge – 1 heavy dumbbell
· 30 sec. Jump Lunges – bodyweight
Sunday: Rest Day
Do some dynamic stretching, foam roll, or try myofascial release.
Model: Sarah Otey
You’re Halfway Through! Here’s Week 3 of Our Barry’s Workout Challenge
There's nothing like a good HIIT routine to get the muscles pumping and the blood flowing, but coming up with your own workout plan can be overwhelming, to say the least. That's why we've teamed up with Barry's to put together a four-week fitness challenge filled with its famously tough HIIT workouts. Each week packs in the power moves you can expect from a signature Barry's class, but with the flexibility to work out wherever you'd like. Each day outlines the equipment you will need, including a resistance band, mini band, dumbbells, a sand ball, or just your own bodyweight.
If you've been working out with us for the past two weeks, you're probably a little sore and a little excited to see what week three has in store. New to the challenge? Catch up on weeks one and two before you dive into this week's workouts. Let's do this!
Monday: Arms and Abs
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: resistance band, medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Triceps Push-Ups – bodyweight
· 1 min. Kneeling Double Triceps Kickbacks – resistance band
· 1 min. Alt. Bicep Curls – resistance band
· 45 sec. Double Bicep Curls – resistance band
· 45 sec. Alt. Cross Body Curls – resistance band
· 15 sec. 90 Degree Hold + 15 sec. Out/In Serves – resistance band
· 1 min. Alt. Hammer Curl + Alt. Shoulder Press – 2 medium dumbbells
· 1 min. Zottman Curl – 2 medium dumbbells
· 30 sec. Alt. Wide Curls – 2 medium dumbbells
· 30 sec. Double Wide Curls – 2 medium dumbbells
· 1 min. Seated Triceps Extension – 2 medium dumbbells
· 30 sec. Double Shoulder Crushers – 2 medium dumbbells
· 1 min. 1 Double Shoulder Crusher + 1 Double Narrow Press – 2 medium dumbbells
· 30 sec. Double Narrow Press – 2 medium dumbbells
· 1 min. Sit-Up + Twist at Top – bodyweight
· 30 sec. Alt. Chinnies – bodyweight
· 1 min. 2 Crunches + 2 Suitcase Crunches – 1 medium dumbbell
· 30 sec. Russian Twists – 1 medium dumbbell
1 MINUTE TRANSITION
· 1 min. Right Concentration Curl – 1 heavy dumbbell
· 1 min. Right Triceps Extension – resistance band
· 1 min. Plank Right Bicep Curl – 1 medium dumbbell
· 1 min. Plank Triceps Kickback – 1 medium dumbbell
· 1 min. Right Uneven Triceps Push-Up – bodyweight
· 1 min. Left Concentration Curl – 1 heavy dumbbell
· 1 min. Left Triceps Extension – resistance band
· 1 min. Uneven Plank Left Bicep Curl – 1 medium dumbbell
· 1 min. Uneven Plank Left Kickback – 1 medium dumbbell
· 1 min. Uneven Triceps Push-Up – bodyweight
· 1 min. Bicep Curl + Shoulder Press – 1 heavy dumbbell
· 1 min. Skullcrusher – 1 heavy dumbbell
· 1 min. Jacknife – 1 heavy dumbbell
· 30 sec. Toe Taps – 1 heavy dumbbell
· 1 min. Full Sit-Up + Shoulder Press – 1 heavy dumbbell
· 30 sec. Shoulder Press – 1 heavy dumbbell
Tuesday: Lower Body
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. 1 Good Morning Stretch + 1 Squat – bodyweight
· 45 sec. Plank Walk Out + Alt. Runners Lunge – bodyweight
· 45 sec. Walking Plank – bodyweight
· 30 sec. Half Burpee – bodyweight
· 1 min. Deadlift – 2 heavy dumbbells
· 1 min. Alt. Curtsy Lunges – 2 heavy dumbbells
· 1 min. Eccentric Squat (3 down, 1 up) – 2 heavy dumbbells
· 30 sec. Squat – 1 heavy dumbbell
· 15 sec. Squat Hold + 15 Sec. Squat Pulse – 1 heavy dumbbell
· 1 min. Sumo Deadlift – 2 heavy dumbbells
· 1 min. Alt. Step-Ups + Knee Drive – 2 heavy dumbbells
· 1 min. Eccentric Sumo Squat (3 down, 1 up) – 2 heavy dumbbells
· 30 sec. Sumo Squat – 1 heavy dumbbell
· 15 sec. Sumo Squat Hold + 15 Sec. Heel Lifts – 1 heavy dumbbell
· 1 min. 2 Narrow Rows + 1 Glute Thruster – 1 heavy dumbbell
· 1 min. Deadlift – 1 heavy dumbbell
· 1 min. Alt. Curtsy Lunge + Squat – 1 heavy dumbbell
· 30 sec. Squat – bodyweight
· 15 sec. Squat Hold + 15 Sec. Jump Squats – bodyweight
1-MINUTE TRANSITION
· 1 min. Right Side Pistol Squat – bodyweight
· 1 min. Right Leg Back, Front Lunge – 1 heavy dumbbell
· 30 sec. Right Upright Row – 1 heavy dumbbell
· 1 min. Right Side Snatch + Right Reverse Lunge – 1 heavy dumbbell
· 30 sec. Right Reverse Lunge + Knee Drive – 1 heavy dumbbell
· 1 min. Left Side Pistol Squat – bodyweight
· 1 min. Left Leg Back, Front Lunge – 1 heavy dumbbell
· 30 sec. Left Upright Row – 1 heavy dumbbell
· 1 min. Left Side Snatch + Left Leg Forward, Reverse Lunge – 1 heavy dumbbell
· 30 sec. Left Reverse Lunge + Knee Drive – 1 heavy dumbbell
· 1 min Squat + Bicep Curl – 1 heavy dumbbell
· 1 min. Alt. Side Lunges – 1 heavy dumbbell
· 30 sec. Alt. Side Lunges + Pulse – 1 heavy dumbbell
· 1 min. Squat – 1 heavy dumbbell
· 15 sec. Squat Hold + 15 sec. Pulse – 1 heavy dumbbell
· 30 sec. High Plank Shoulder Taps – bodyweight
· 30 sec. High Plank Toe Taps – bodyweight
· 30 sec. Low Plank Knee to Elbows – bodyweight
· 30 sec. Low Plank Knee Drops – bodyweight
Wednesday: Chest, Back, and Abs
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: medium dumbbells (8 pounds or more for women, 15 pounds or more for men) and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Plank Walk Out + Back Opener – bodyweight
· 1 min. 2 Push-Ups + 1 Downward Dog – bodyweight
· 30 sec. Walking Plank – bodyweight
· 30 sec. Plank Saws – bodyweight
· 1 min. Supermans – bodyweight
· 1 min. Alt. Renegade Rows – 2 heavy dumbbells
· 1 min. Alt. Bent Over Narrow Row + Thruster – 2 heavy dumbbells
· 30 sec. Double Wide Row – 2 heavy dumbbells
· 30 sec. Alt. Wide Row – 2 heavy dumbbells
· 1 min. Double Chest Press – 2 heavy dumbbells
· 30 sec. Eccentric Chest Press – 2 heavy dumbbells
· 1 min. Double Reverse Chest Press – 2 heavy dumbbells
· 30 sec. Eccentric Reverse Chest Press – 2 heavy dumbbells
· 30 sec. Double Hammer Press – 2 heavy dumbbells
· 30 sec. Eccentric Hammer Press – 2 heavy dumbbells
· 1 min Alt. Toe Taps – bodyweight
· 1 min. Lat Pullover – 1 heavy dumbbell
· 30 sec. Lat Pullover + Jacknife – 1 heavy dumbbell
· 1 min. Chest Press – 1 heavy dumbbell
· 30 sec. Chest Press + Leg Lift – 1 heavy dumbbell
1-MINUTE TRANSITION
· 1 min. Right Uneven Plank Narrow Row – 1 heavy dumbbell
· 1 min. Right Reverse Back Fly – 1 medium dumbbell
· 1 min. Right Chest Fly – 1 medium dumbbell
· 1 min. 1 Right Chest Press + 1 Right Narrow Press – 1 medium dumbbell
· 1 min. Jacknife – 1 heavy dumbbell
· 1 min. Left Uneven Plank Narrow Row – 1 heavy dumbbell
· 1 min. Left Reverse Back Fly – 1 medium dumbbell
· 1 min. Left Chest Fly – 1 medium dumbbell
· 1 min. 1 Left Chest Press + 1 Left Narrow Press – 1 medium dumbbell
· 1 min. Flutter Kicks – 1 heavy dumbbell
· 1 min. Sit-Up + Twist at Top– 1 heavy dumbbell
· 1 min. Narrow Row – 1 heavy dumbbell
· 1 min. Chest Press + Twist – 1 heavy dumbbell
· 30 sec. Staggered Push-Ups
· 30 sec. Mountain Climbers
Thursday: Abs and Ass
Beginner – 1x; Intermediate – 2x, Advanced – 3x)
Equipment: mini band, resistance band, and heavy dumbbell (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Crunch + Full Sit-Up/Jump – mini band (above knees)
· 45 sec. Crunch + Full Sit-Up – mini band (above knees)
· 45 sec. Legs Out + Open/Close – mini band (above knees)
· 1 min. Palms to Quads/Hand Raises – mini band (above knees)
· 30 sec. Table Top Knee to Elbows – mini band (above knees)
· 1 min. Glute Bridge – mini band (above knees)
· 1 min. Glute Bridge + Open/Close – mini band (above knees)
· 1 min. Alt. Glute Bridge Marches – mini band (above knees)
· 30 sec. Glute Bridge – mini band (above knees)
· 15 sec. Glute Bridge Hold + 15 sec. Pulse – mini band (above knees)
· 1 min. Full Sit-Up + Twist at Top – 1 heavy dumbbell
· 1 min. Jacknife – 1 heavy dumbbell
· 1 min. Full Sit-Up + Twist Hold/Lower – 1 heavy dumbbell (between feet)
· 1 min. Goblet Squat – 1 heavy dumbbell
· 30 sec. Goblet Squat + Pulse – 1 heavy dumbbell
· 1 min. Glute Bridge Down/Quick Up – 1 heavy dumbbell
· 15 sec. Glute Bridge Hold + 15 sec. Glute Bridge Reps – 1 heavy dumbbell
1-MINUTE TRANSITION
· 1 min. Plank Shoulder Taps – bodyweight
· 1 min. Right Big Circles – resistance band
· 1 min. Right Rainbows – resistance band
· 1 min. Right Glute Lifts – resistance band
· 1 min. Right Leg Press – resistance band
· 30 sec. Right Toe Taps + 15 sec. Right Hold + 15 sec. Pulse – resistance band
· 1 min. Plank Shoulder Taps – bodyweight
· 1 min. Left Big Circles – resistance band
· 1 min. Left Rainbows – resistance band
· 1 min. Left Glute Lifts – resistance band
· 1 min. Left Leg Press – resistance band
· 30 sec. Left Toe Taps + 15 sec. Left Hold + 15 sec. Pulse – resistance band
· 1 min. Crunches – resistance band
· 1 min. Suitcase Crunches – resistance band
· 30 sec. Alt. Jacknife – resistance band
· 30 sec. Toe Taps – resistance band
Friday: Cardio Day
Run, bike, elliptical, or row for at least 30 minutes.
Saturday: Total Body
Beginner – 1x; Intermediate – 2x, Advanced – 3x
Equipment: resistance band, medium dumbbells (8 pounds or more for women, 15 pounds or more for men), and heavy dumbbells (12 pounds or more for women, 25 pounds or more for men)
· 1 min. Alt. Bicep Curls – resistance band
· 1 min. Middle/Wide/Super Wide Bicep Curls – resistance band
· 1 min. Squats – resistance band
· 1 min. Hold Biceps + Alt. Step Downs – resistance band
· 1 min. Front Racked Squat – 2 heavy dumbbells
· 1 min. Alt. Reverse Lunges – 2 heavy dumbbells
· 1 min. Alt. Front Lunges – 2 heavy dumbbells
· 30 sec. Eccentric Squat (3 down, 1 up) + 30 sec. Squat Reps – 2 heavy dumbbells
· 1 min. Double Chest Press + Leg Lift – 2 heavy dumbbells
· 1 min. Double Rotational Chest Press – 2 heavy dumbbells
· 1 min. Double Hammer Press – 2 heavy dumbbells
· 30 sec. Alt Hammer Press + 30 sec. Dumbbell Squeeze Press – 2 heavy dumbbells
· 1 min. Triceps Extension – resistance band
· 1 min. Double Shoulder Press – resistance band
· 30 sec. Arnold Press – resistance band
· 30 sec. Boat Pose Hold – bodyweight
· 30 sec. Half Crunch/Full Sit-Up – bodyweight
· 30 sec. Full Extension Crunches – bodyweight
1-MINUTE TRANSITION
· 1 min. Right Curtsy Lunge – 2 medium dumbbells
· 45 sec. Right Curtsy Lunge + Double Hammer Curl – 2 medium dumbbells
· 45 sec. Double Hammer Curl – 2 medium dumbbells
· 45 sec. Right Triceps Kickback – 1 medium dumbbell
· 1 min. Right Step Up + Right Shoulder press – 1 medium dumbbell
· 45 sec. Right Side Quick Step Ups – 1 medium dumbbell
· 1 min. Left Curtsy Lunge – 2 medium dumbbells
· 45 sec. Left Curtsy Lunge + Double Hammer Curl – 2 medium dumbbells
· 45 sec. Double Hammer Curl – 2 medium dumbbells
· 45 sec. Left Triceps Kickback – 1 medium dumbbell
· 1 min. Left Step Up + Left Shoulder press – 1 medium dumbbell
· 45 sec. Left Side Quick Step Ups – 1 medium dumbbell
· 1 min. Seated Reverse Back Flys – 2 medium dumbbells
· 1 min. Eccentric Wide Rows (3 back, 1 forward) – 2 medium dumbbells
· 45. sec Reverse Rows + 15 sec. Pulse – 2 medium dumbbells
Sunday: Rest Day
Do some dynamic stretching, foam roll, or try myofascial release.
Ready for week four? Click here!
Model: Sarah Otey
Get Ready to Sweat! Here's Week 2 of Our Barry's Workout Challenge
One reason we love group fitness classes? It's so refreshing to be able to just show up, lace up your sneakers, and follow whatever instructions the instructor gives you. There's no need to plan a personalized workout routine, and it's much easier to stay motivated when you're not the one giving the orders.
Still, nothing beats the convenience of working out whenever you want, wherever you want. In that spirit, we've partnered with Barry's to share four weeks of its signature HIIT workouts, so you can get your sweat on if you can't make it to your local studio. Even if you plan to work out in the comfort of your own home, you can still get your own fitness fam going - just challenge your friends to try the four-week workout plan, too!
Read on for the second week of workouts that will target everything from your abs to your booty. Each day outlines the equipment you will need, including a resistance band, a mini band, dumbbells, a sand ball, or just your own bodyweight. And if you missed week one, you can catch up on those routines here.
Monday: Arms and Abs
Beginner: 3x; Intermediate: 4x, Advanced: 5x
Equipment: resistance band
· 1 min. Triceps Push-Ups - bodyweight
· 30 sec. Low Plank Hold - bodyweight
· 1 min. Negative Triceps Push-Ups - bodyweight
· 30 sec. Low Plank Jacks - bodyweight
· 1 min. Alt. Around the Worlds - resistance band
· 15 sec. Hold + 15 sec. Baby Around the Worlds - resistance band
· 30 sec. Shoulder/Middle Curls + 30 sec. Middle/Down Curls - resistance band
· 30 sec. Alt. Bicep Curls - resistance band
· 1 min. Alt. Toe Taps - bodyweight
· 30 sec. Full Jackknifes - bodyweight
· 1 min. Double Crunch - bodyweight
· 30 sec. Tabletop Crunch - bodyweight
· 30 sec. Hollow Hold + 30 sec. Crunch - bodyweight
Tuesday: Lower-Body Focus
Beginner: 3x; Intermediate: 4x; Advanced: 5x
Equipment: bodyweight
· 90 sec. Alt. Front Lunge + Twist Open to Front Knee - bodyweight
· 1 min. Plank Walk-Out + Downward Dog - bodyweight
· 30 sec. Duck Walks - bodyweight
· 1 min. Mini Band Deadlift - mini band
· 1 min. Lateral Band Walks + Squat - mini band (above knees)
· 1 min. Squat to Lateral Leg Lifts - mini band (above knees)
· 30 sec. Squat - mini band (above knees)
· 30 sec. Squat Jacks - mini band (above knees)
· 1 min. Right Side Lunge - mini band
· 30 sec. Right Toe Taps
· 1 min. Left Side Lunge - mini band
· 15 sec. Left Toe Taps - mini band
Wednesday: Chest, Back, and Abs
Beginner: 3x; Intermediate: 4x; Advanced: 5x
Equipment: resistance band
· 1 min. Double Wide Rows - resistance band
· 1 min. Double Narrow Rows - resistance band
· 1 min. Alt. Upright Rows - resistance band
· 1 min. Standing Incline Chest Press - resistance band
· 1 min. Standing Cable Crossover - resistance band
· 1 min. Lying-Down Chest Press - resistance band (band behind back/choke up on bands)
· 1 min. Push-Ups
· 1 min. Shoulders Lifted, Heel Taps (on Back) - bodyweight
· 1 min. High Plank Shoulder Taps + Toe Taps - bodyweight
· 30 sec. Low Plank Hip Swivels + 30 sec. Cross Body Mountain Climbers - bodyweight
Thursday: Abs and Ass
Beginner: 1x; Intermediate: 2x, Advanced: 3x
Equipment: mini band and sand ball
· 45 sec. Tabletop Reach Backs - bodyweight
· 45 sec. Tabletop Full Extensions
· 1 min. Alt. Chinnies
· 30 sec. Alt. Toe Taps
· 1 min. Leg Lift + Open/Close - mini band (around knees)
· 1 min. Clockwise/Middle/Counterclockwise Crunch - mini band (around knees)
· 30 sec. V-Sit In/Outs - mini band (around knees)
· 30 sec. Full Sit-Ups - mini band (around knees)
· 1 min. Right Leg Step-Outs - mini band (around knees)
· 30 sec. Right Leg Quick Step-Outs - mini band (around knees)
· 1 min. Right Clamshell - mini band (around knees)
· 30 sec. Right Leg Raise - mini band (around knees)
· 1 min. Left Leg Step-Outs - mini band (around knees)
· 30 sec. Left Leg Quick Step-Outs - mini band (around knees)
· 1 min. Left Clamshell - mini band (around knees)
· 30 sec. Left Leg Raise - mini band (around knees)
· 1 min. 30/60/90 Crunches - mini band (around knees)
· 1 min. Double Crunches - mini band (around knees)
· 30 sec. Feet Down Crunches - mini band (around knees)
· 30 sec. Flutter Kicks - mini band (around knees)
1 MINUTE TRANSITION
· 1 min. Plank Walkout + Alt. Glute Lift - mini band (around ankles)
· 30 sec. Plank Walkout + 4 Plank Jacks - mini band (around ankles)
· 1 min. Alt. Donkey Kicks - mini band (around ankles)
· 1 min. Alt. Fire Hydrants - mini band (around ankles)
· 30 sec. High Plank Step-Outs - mini band (around ankles)
· 1 min. Double Crunch - sand ball
· 1 min. Jackknife - sand ball
· 1 min. Crunch to Alt. Knee - sand ball (between knees)
· 30 sec. Tabletop Knees to Elbows - sand ball (between knees)
· 30 sec. Quick Bikes
· 1 min. Alt. Side Lunge - mini band (around ankles)
· 1 min. Alt. Standing Side Kick-Out - mini band (around ankles)
· 30 sec. Lateral Walks - mini band (around ankles)
· 15 sec. Squat Hold + 15 sec. Knees In/Out - mini band (around ankles)
· 1 min. Right Toe Tap + Right Around the Ankle - sand ball
· 30 sec. Hold Ball Right Elbow, Left Knee - sand ball
· 1 min. Left Toe Tap + Left Around the Ankle - sand ball
· 30 sec. Hold Ball Left Elbow, Right Knee - sand ball
Friday: Cardio Day
Run, bike, use the elliptical, or row for at least 30 minutes.
Saturday: Total Body
Beginner: 1x; Intermediate: 2x; Advanced: 3x
Equipment: medium dumbbells (8 pounds or more for women, and 15 pounds or more for men) and heavy dumbbells (12 pounds or more for women, and 25 pounds or more for men)
· 1 min. Push-Up + 5 sec. Alt. Side Plank Hold - bodyweight
· 45 sec. High Plank Knee to Opposite Elbow - bodyweight
· 45 sec. Squat + Alt. Reverse Lunge - bodyweight
· 30 sec. Squat Jumps - bodyweight
· 1 min. Double Upright Row + Alt. Side Lunge - 2 medium dumbbells
· 30 sec. Alt. Side Lunges - 2 medium dumbbells
· 1 min. 2 Reverse Back Flys + 2 Reverse Rows - 2 medium dumbbells
· 30 sec. 2 Reverse Back Flys - 2 medium dumbbells
· 1 min. Alt. Front Lunge + Double Hammer Curl - 2 medium dumbbells
· 30 sec. Alt. Front Lunge - 2 medium dumbbells
· 1 min. Double Rotational Curls - 2 medium dumbbells
· 30 sec. Alt. Bicep Curls - 2 medium dumbbells
· 1 min. Right Chest Fly, Left Hammer Press - 2 medium dumbbells
· 1 min. Left Chest Fly, Right Hammer Press - 2 medium dumbbells
· 30 sec. Reverse Chest Press - 2 medium dumbbells
· 30 sec. Reverse Chest Press + Leg Lift - 2 medium dumbbells
· 1 min. Seated Triceps Extension - 2 medium dumbbells
· 45 sec. Seated Triceps Kickbacks - 2 medium dumbbells
· 45 sec. Double Shoulder Crushers - 2 medium dumbbells
· 30 sec. Alt. Cross Body Shoulder Crushers - 2 medium dumbbells
1 MINUTE TRANSITION
· 1 min. Alt. Renegade Row + Half Burpee - 2 heavy dumbbells
· 1 min. Alt. Renegade Row + Push-Up - 2 heavy dumbbells
· 1 min. Deadlift - 2 heavy dumbbells
· 1 min. Reverse Deadlift - 2 heavy dumbbells
· 1 min. Sumo Squat - 1 heavy dumbbell
· 30 sec. Sumo Squat + Bicep Curl - 1 heavy dumbbell
· 15. sec Sump Squat Hold + 15 sec. Pulse - 1 heavy dumbbell
· 1 min. Triceps Push-Ups - bodyweight
· 1 min. Skull Crusher - 1 heavy dumbbell
· 30 sec. Skull Crusher + Leg Lift - 1 heavy dumbbell
· 1 min. Narrow Press - 1 heavy dumbbell
· 30 sec. 2 Narrow Press + 1 Crunch - 1 heavy dumbbell
· 1 min. Chest Press - 2 heavy dumbbells
· 30 sec. Alt. Chest Press - 2 heavy dumbbells
· 1 min. Hammer Press - 2 heavy dumbbells
· 30 sec. Alt. Hammer Press - 2 heavy dumbbells
· 30 sec. Jackknifes - 1 heavy dumbbell
· 30 sec. Flutter Kicks - 1 heavy dumbbell
Sunday: Rest Day
Do some dynamic stretching, foam roll, or try myofascial release.
Ready for week three? Click here!
Model: Sarah Otey
I Stopped Using Protein Powder in My Smoothies and Use This High-Protein Ingredient Instead
A registered dietitian I saw a few months back was totally onboard with my whole foods, plant-based diet. But when I told her that I do CrossFit five times a week, she wanted to make sure my diet was offering enough protein to build muscle. I've used plant-based protein powder in the past, but I was trying to move away from processed food, and the hefty ingredient list on some of the tubs were a little longer than I was comfortable with.
That's when she recommended I try peanut butter powder (also called powdered peanut butter). It's created when roasted peanuts are pressed, and the oil and fat are removed from the peanuts. Most of the calories in peanut butter actually comes from that oil and fat, so when you remove it, the caloric content of what's left goes way down. So while it is processed, the only ingredient on the package is peanut powder (I make sure to get the unsweetened kind).
Depending on the brand you buy, a two-tablespoon serving has about 50 to 70 calories, with four or five grams of carbs, and the protein ranges from seven to eight grams. I could just add peanut butter instead, you say? True, but PB is much higher in calories at 190 per two-tablespoon serving, and has 16 grams of fat and slightly more carbs at seven grams.
I usually add four tablespoons of peanut butter powder to my smoothies, and add other vegan ingredients to increase the protein such as flaxmeal or chia seeds, spinach or kale, and Ripple pea milk. Aside from the protein and the delicious peanut butter flavor with less fat and calories, four tablespoons of peanut butter powder offers four grams of fiber, which makes my smoothie more satiating.
Of course, I haven't given up on protein powder completely. Even as a self-proclaimed obsessive peanut-butter-lover, even I want to sip on other flavors like vanilla, chocolate, or berry. I also love using protein powder in baked goods, overnight oats, and whole wheat pancakes. I just try to avoid the protein powders with a mile-long ingredient list.
mardi 21 janvier 2020
Yes, You Can Still Get Your Starbucks Fix on Whole30 - Here's What You Should Order
When you make a commitment to Whole30, you agree to give up a lot: booze, cheese, creamer, even peanut butter. But you may think twice about that commitment when you realize that it could mean giving up your beloved Starbucks break as well. How are you going to power through the morning? What will you turn to when you need a second wind?
Good news: you can still sip on some coffee or tea while staying within the guidelines of Whole30. The drinks below have no added sugar (which we even confirmed with a Starbucks spokesperson), and you can add Whole30-approved spices or flavored Nutpods to make your morning - or early afternoon - cuppa even more delightful. Here's what and how to order:
- Brewed Coffee: Whole30ers can enjoy a freshly brewed coffee in a variety of roasts. Drink yours black or Bulletproof, or add some spices or a flavored Nutpod for some extra flavor.
- Caffè Americano: The Caffè Americano is made with only water and espresso and clocks in at 15 calories per serving. Add a dash of cinnamon or turmeric for an added kick.
- Iced Green Tea: The blend of green tea, spearmint, and lemon verbena makes this a refreshing treat. Be sure to order it without classic syrup or you'll have to start Whole30 all over again.
- Black Iced Tea: It doesn't get any more basic than black tea. Ask for yours without classic syrup, and add your own squeeze of fresh citrus, switching it up occasionally to keep things fresh.
- Iced Coffee: Ask for your iced coffee without Starbucks's classic syrup to keep it Whole30-approved.
- Cold Brew: Just beans and water make this no-sugar-added cup a perfect way to get your caffeine fix.
- Brewed Tea: Starbucks has a number of freshly brewed hot teas to help you through the afternoon without a sugar high - these include organic Jade Citrus Mint Green Tea and Passion Tango Herbal Tea. Just double-check the menu before you order, as some of the teas include off-limits ingredients like honey or lemonade.
- Infused Iced Teas: Choose from pineapple, peach, and strawberry flavors, without lemonade or classic syrup.
- Espresso: The rich flavor and caramel-like sweetness of Starbucks's espresso roast is perfectly Whole30-friendly.
- Passion Iced Tea: Fruitful and full-bodied, it's great for a warm day when you're really missing that glass of Rosé. (Add club soda and pretend it's a cocktail!)
Yes, You Can Still Get Your Starbucks Fix on Whole30 - Here's What You Should Order
When you make a commitment to Whole30, you agree to give up a lot: booze, cheese, creamer, even peanut butter. But you may think twice about that commitment when you realize that it could mean giving up your beloved Starbucks break as well. How are you going to power through the morning? What will you turn to when you need a second wind?
Good news: you can still sip on some coffee or tea while staying within the guidelines of Whole30. The drinks below have no added sugar (which we even confirmed with a Starbucks spokesperson), and you can add Whole30-approved spices or flavored Nutpods to make your morning - or early afternoon - cuppa even more delightful. Here's what and how to order:
- Brewed Coffee: Whole30ers can enjoy a freshly brewed coffee in a variety of roasts. Drink yours black or Bulletproof, or add some spices or a flavored Nutpod for some extra flavor.
- Caffè Americano: The Caffè Americano is made with only water and espresso and clocks in at 15 calories per serving. Add a dash of cinnamon or turmeric for an added kick.
- Iced Green Tea: The blend of green tea, spearmint, and lemon verbena makes this a refreshing treat. Be sure to order it without classic syrup or you'll have to start Whole30 all over again.
- Black Iced Tea: It doesn't get any more basic than black tea. Ask for yours without classic syrup, and add your own squeeze of fresh citrus, switching it up occasionally to keep things fresh.
- Iced Coffee: Ask for your iced coffee without Starbucks's classic syrup to keep it Whole30-approved.
- Cold Brew: Just beans and water make this no-sugar-added cup a perfect way to get your caffeine fix.
- Brewed Tea: Starbucks has a number of freshly brewed hot teas to help you through the afternoon without a sugar high - these include organic Jade Citrus Mint Green Tea and Passion Tango Herbal Tea. Just double-check the menu before you order, as some of the teas include off-limits ingredients like honey or lemonade.
- Infused Iced Teas: Choose from pineapple, peach, and strawberry flavors, without lemonade or classic syrup.
- Espresso: The rich flavor and caramel-like sweetness of Starbucks's espresso roast is perfectly Whole30-friendly.
- Passion Iced Tea: Fruitful and full-bodied, it's great for a warm day when you're really missing that glass of Rosé. (Add club soda and pretend it's a cocktail!)
I Tried "Weed Lube" and Oh My God, Yes
I'm not into smoking weed, but my vagina is all about some THC. Disclaimer: I live in the state of California, where the purchase and use of Foria Pleasure, a "sensual enhancement" product made of cannabis oil and liquid coconut oil meant for your nether regions, is legal. It's basically weed lube, and it's glorious.
The company says that Foria Pleasure "brings the power of ancient plant medicine to your fingertips," and let me tell you - there's certainly something powerful going on here. While technically not a traditional lubricant for all intents and purposes - it's more of a "pre-lubricant" - the topical oil taught me what "mind-blowing" really means - and I will never use the phrase so lightly again. While the application of the spray resulted in arousal almost immediately, the greatest (seriously, greatest) effect it had was on the intensity and length of my orgasm(s). I literally was laughing incredulously the first time I climaxed, and I'm pretty sure things like "what the actual f*ck?" and "holy sh*t is this still happening?" came out of my mouth.
Here's the lowdown (literally) on how Foria works - read on to see if it's for you.
How It Works
The instructions suggest you apply four to eight sprays directly onto the clitoris, inner and outer labia, and inside the vagina, adding that "internal application provides the highest absorption," which I found to be true in my own experiences. Foria works the way it does because the skin of the vulva and vagina are sensitive and highly absorbent. I've experimented with various amounts and haven't found a huge variation in terms of sensation, except that closer to eight sprays with internal application seemed to really do the trick. Really.
Each time I've applied Foria, I've noticed almost immediate effects, but they begin more externally/on the surface and then progress to a deeper, more internal sensation. Because it can take between 15 minutes and an hour to get the full effect of Foria, I suggest applying it, then taking part in lengthy foreplay while enjoying the feeling as it blooms. It's described as a "pre-lubricant" because its purpose is to enhance pleasure, not lubricate the vagina. "Weed lube" is a loose term, mainly because it's applied to, and inside of, the vagina like regular lubricants.
What It Feels Like
My biggest concern about taking Foria was my fear that I would feel high in the traditional sense. I deal with extreme anxiety and have found that smoking or ingesting marijuana (particularly sativa) can cause actual panic attacks. It's something I avoid entirely, because getting stoned isn't worth the risk of inducing my anxiety, something I work tirelessly to keep at bay. Luckily, Foria doesn't work that way, and I didn't feel anxious at all - quite the opposite, actually.
Some reviewers on the site noted their own struggles with pain during sex and difficulties achieving orgasm for years, and they finally found pleasure with Foria. Again, every experience is different, but after using Foria, I am inclined to believe their anecdotes.
One reviewer put it like this: "Fact - you WILL get a little horny and turned on! Fact - you WILL feel stimulation in HD . . . it's the only way to explain it! Fact - you WILL orgasm deeper than you ever have," which pretty much sums up my experience with it. The sensation and sensitivity of all aspects of sex is heightened and, for me, improved.
Each time I've used it, it almost feels like everything goes warm and tingly down there, and when touched, it's actually so sensitive it almost tickles - in a good way, of course. Foria doesn't necessarily bring you to an orgasm faster (although for some, it can, since it can increase arousal), but it's the grand finale where you really feel major the results. Climaxes are deeper and way more intense than anything I've ever experienced. They feel all-consuming! Orgasms also can go on for longer; it can feel like it's going to last forever, and if anything is going to be eternal, I think we can all agree that an orgasm would be our top pick.
Health and Wellness
While the oil hasn't been evaluated by the FDA, the company says that safety and purity is "of paramount importance." "Our cannabis oil is extracted using leading-edge solvent-free pharmaceutical grade processes that provide extracts in their purest possible form," the site says. To ensure the cleanest and safest final product, the company tests Foria at multiple stages; it tests for potency, pesticides, residual solvents, and microbials. The products undergo something called a "hot-fill" bottling process, allowing Foria to produce a "microbial-free product without the use of artificial preservatives," the site says. The bottom line is that Foria is natural, and the product is made up of two very basic components: cannabis oil and coconut oil.
As with any product, you should always use at your own risk and consult your healthcare provider, because plant medicine, like any other kind of medicine, works differently with different bodies.
To be clear, Foria isn't a product designed to get you high the way that smoking or ingesting cannabis would; it is a topical "pre-lubricant" meant to be sprayed, then absorbed. It is not latex-safe and not recommended for use with latex condoms. While I enjoyed all of my experiences, everyone is different, and it may not be for everyone. It's currently only available in states where marijuana is legalized.
Beyond Pleasure
Foria turned me on, it spiced up sex with my partner, and it gave me some of the best orgasms of my life. But it goes beyond that. A sexual enhancement product for women is empowering; it places the focus of pleasure and completion on women and those with vaginas. It's something we can enjoy alone or with a partner, and it is a novelty in that its central purpose is to optimize the female sexual experience. Bottom line? I'll be using it again. And again.
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