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12 Killer Flat Stomach Workouts You Can Do At Home

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Source: muscletransform.com

Looking for good flat stomach workout that you can do at home? We’ve picked 12 great ab exercises you can do in your very own home!

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. An easy way to evaluate your stomach is by getting a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

Instructions:

If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Perform the workout 2 to 3 times per week.

If you are more advanced, increase the sets to 4 to 6, keeping the repetitions the same. For an added challenge and an intense caloric burn, complete the workout as a circuit performing each exercise one after another with no break until the entire circuit is complete. Take a break between 1 to 3 minutes then begin the next set.

Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury.

Here are the 12 Flat Stomach Workout:

1. Burpees / Squat Thrust – 3 sets 10 reps

2. Crunches – 3 sets 15 reps.

3. Hindu / Judo Push-up / Dive Bombers – 3 sets 12 reps

4. Mountain Climbers / Alternating Knee-ins – 3 sets 15 reps

5. Jump Squat – 3 sets 15 reps

6. Lying Leg Raise / Lift – 3 sets 15 reps

7. Windshield Wipers – 3 sets 15 reps

8. Superman / Extended Arms & Legs Lift – 3 sets 15 reps

9. Leg Pull-In Knee-up – 3 sets 15 reps

10. Side Plank – 3 sets 30 reps

11. Inchworm / Walk Out – 3 sets 15 reps

12. Plank – 3 sets 30 reps

Cutting These 8 Habits Will Help You Lose Weight

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Source: fhfn.org

Here’s the truth. If you are unsatisfied with the way you look there could be other reasons why you haven’t been able to maintain the perfect physique. Now that is not to say that some people can eat like garbage their entire lives and still look and feel great.

However, there are people out there who have to fight a constant battle between being overweight and being in shape. This could be a result of the bad habits you have developed over the years.

Here is a list of the 5 worst habits you may or may not have, however, take them into consideration and see if they apply to you directly.

1. YOU’RE TOO STRESSED

Stress affects your metabolism. This then provokes your body and your mind to crave more food, which leads to you eating more. You try and deal with your problems in other ways, one happens to be eating. This can be very bad for certain people. Relieve stress and you will see that your cravings will stop.

2. YOU’RE SKIPPING MEALS!

People tend to believe that if they eat less during the day they will lose weight. However, if you are eating one major meal a day your body will try to salvage all the nutrients and fats from that one meal. This could be bad for your health. Many people also skip breakfast, which is the most important meal of the day, and this causes you to eat more throughout the rest of the day. For the best results you should be eating 5 smaller portion meals a day, and be sure to never eat after 8 o’clock. That could be another reason why you haven’t been able to get shredded.

3. YOU EAT TOO FAST

Eating too fast can cause problems for many people for a long time. You’ve heard the old saying that you must chew your food 30 to 40 times before swallowing. Many people have questioned this process for many years, but it is in fact the best way to eat your food. It takes roughly 30 minutes for your body to digest food so that you know you are full. So, take your time eating, this will result in you consuming less food, which in turn would result in weight loss.

4. YOU STAY UP TOO LATE

Staying up late causes a hormone imbalance in your body, in specific leptin and ghrelin. Leptin is responsible for sending signals to the brain to remind your body that you are full, and ghrelin stimulates hunger. When you sleep you deprive these hormones of what they need to keep you healthy. This could be the reason why you eat so late, so avoid this by getting at least 7 hours of sleep each day.

5. TOO MUCH CAFFEINE

Consuming too much caffeine could increase the stress hormone in your body, otherwise known as cortisol. This hormone can make you crave foods that are high in sugar and fat. Can you guess what this might cause? If you were thinking that this might cause you to gain weight then you were right. Be careful when consuming caffeine, it does more than keep you up.

Kick these bad habits and you will be sure to see excellent results. If you throw some exercise in the mix you could be looking as good as you imagined in less time.

6. YOU EAT TOO MANY PROCESSED FOODS

Those extra pounds could be a result of you eating too many processed foods. These foods have high contents of fat and sugar, which do not help weight loss. Things like cookies, chips, frozen foods, and cakes are all contributing to your increase in weight. Ditch the processed foods and I guarantee you’ll see a difference on the scale and in the mirror.

7. YOU’RE IGNORING YOUR NEED FOR WATER

The bottom line is you may not be getting enough water. Many people do not pay attention to their bodies most basic needs. They tend to fill themselves up with beverages that are not healthy for them, or beverages that will help them put the pounds on. Drinking 2 liters of water a day will not only speed up your metabolism, but also leaves less room in your stomach. Water also reduces the risk of heart attack, headaches, and helps detoxify your body. Keep this is mind.

8. SHOPPING IN THE CENTRE ISLE OF THE GROCERY STORE

The center aisle of your grocery store most likely contains all the processed foods and drinks you have come to enjoy over the years. Here’s a tip for weight loss; don’t shop in the center isles anymore. By simply avoiding the fatty isles at the grocery store you will notice the pounds fall off. This happens because you are simply not eating the bad foods or drinking the bad drinks.

Why Isn’t My Belly Fat Going Away?

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Source: health.com

Lose the pudge

A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs. But too much fat is anything but healthy. Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokines—chemical troublemakers that travel to your blood vessels and organs, where they cause inflammation that can contribute to problems like heart disease and diabetes.

The good news? Every pound you shed can help reduce your girth. “Once women start losing weight, they typically lose 30% more abdominal fat compared with total fat,” says Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago. Even better, the choices you make every day can supercharge your ability to burn belly fat. Here are 10 common pitfalls—and ways to undo each one.

You’re on a low-fat diet

To shed belly fat, it’s good to eat fat—specifically monounsaturated fatty acids (MUFAs). When researchers in one study asked women to switch to a 1,600-calorie, high-MUFA diet, they lost a third of their belly fat in a month. “MUFAs are satiating, so they help you eat fewer poor-quality foods,” says David Katz, MD, director of the Yale Prevention Research Center.

Belly blaster: Have a serving of MUFAs—like a handful of nuts, a tablespoon of olive oil, or a quarter of an avocado—with every meal and snack.

You’ve been feeling blue for a while

Women with depressive symptoms were far more likely to have extra belly fat, found a recent Rush University Medical Center study. That may be because depression is linked to reduced physical activity and poor eating habits.

Belly blaster: Exercise! “It improves levels of brain chemicals that regulate metabolism of fat, as well as your mood,” Dr. Kazlauskaite says. This enhances your motivation to do other things that help ward off depression, like seeing friends. But if you’re so bummed out that you don’t want to do things you used to enjoy, it’s time to seek the help of a therapist.

Your food comes from a box

Simple carbs (like chips) and added sugar (in items like sweetened drinks) cause your blood sugar to spike, which triggers a flood of insulin—a hormone that encourages your liver to store fat in your middle.

Belly blaster: Instead of focusing on cutting out junk, center your efforts on adding in healthy fare (think extra servings of vegetables at each meal). As Dr. Katz says, “Filling your tank with high-quality fuel thwarts hunger.”

You’re skimping on the miracle mineral

Magnesium regulates more than 300 functions in the body. No surprise, then, that a 2013 study found that people who consumed more of it had lower blood sugar and insulin levels.

Belly blaster: At least twice a day, reach for magnesium-rich foods such as dark leafy greens, bananas, and soybeans.

You’re hooked on diet soda

A study in Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. The researchers think that diet drinkers may overestimate the calories they’re “saving,” and then overeat.

Belly blaster: If you’re not ready to kick your habit, the researchers suggest reducing the number of food calories in your diet.

You love burgers

When Swedish researchers gave one group of adults 750 extra daily calories, mainly from saturated fat, and another group the same amount of calories but mostly from polyunsaturated fatty acids (PUFAs) for seven weeks, the saturated fat group accumulated two times as much visceral fat.

Belly blaster: Dine on fatty fish like salmon or trout once a week to get a good dose of PUFAs. The rest of the time, reduce your intake of red meat and opt instead for protein low in saturated fat, such as legumes and chicken.

You think girls don’t get beer guts

According to a 2013 Danish study, beer may indeed be linked with abdominal obesity. And though beer appears to have the greatest impact, wine won’t save you from a spare tire: One study found that the amount of alcohol of any type that women drank contributed to weight gain.

Belly blaster: Stick with seven or fewer alcoholic beverages a week. Light to moderate drinkers are the least likely to carry excess weight anywhere, shows a recent Archives of Internal Medicine study.

You can’t recall when you last said “om”

Menopause-related hormonal changes (which typically begin in your 40s) make it harder to shed stomach pudge—but vigorous yoga can help offset the effects. A 2012 study found that postmenopausal women who did an hour-long yoga session three times a week for 16 weeks lost more than 1/2 inch around their waists.

Belly blaster: Not a fan of Sun Salutations? “Take an hour to do something nice for yourself,” which could help control your stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago.

Your meals are beige

Brightly colored fruits and veggies are loaded with vitamin C, which reduces cortisol. What’s more, a recent study in The Journal of Nutrition showed that people who ate more of the nutrients in red, orange, and yellow produce had smaller waists as a result.

Belly blaster: Add color to your plate by topping fish with a mango salsa, or throw diced red pepper into your turkey meatballs.

Your sweat sessions don’t involve sweat

Research has shown that high-intensity interval training, or HIIT—bursts of vigorous activity followed by short periods of gentle activity or rest—boasts belly-shrinking benefits. “High-intensity exercise seems to be more effective at reducing insulin, triglycerides, and cortisol, and it burns more calories in less time, too,” notes Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.

Belly blaster: If you enjoy biking or running, for example, accelerate to a pace that makes it hard to talk for two minutes; then slow down for a minute, and repeat until you’re done. Like resistance training? Try a series of moves like squats or push-ups for two minutes each with a 60-second break between them.

The Health Benefits of Tea + 15 Teas for Any Ailment

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Source: hellonatural.co

Have you noticed the rise in popularity of tea drinking where you live? Tea shops are popping up as often as coffee houses! Beyond just the charm of drinking tea, science supports the health benefits of tea. Tea is wonderful for you! Black, green, oolong, herbal, white – there are so many choices. Let’s discuss the benefits of each type of tea and when to drink them.

Health Benefits of Tea | HelloNatural.co

Drinking teas is a wonderful way to support the body through detoxification. You can make tea hot or cold and squeeze in the juice of an astringent fruit such as grapefruit, lemon or lime to refresh and revitalize your cells. You can also make a combination of any two or three teas below. To make any medicinal tea, let steep for at least 5-10 minutes, and then consume or make into iced tea.

1. GREEN TEA

Green tea is one of the lesser processed teas, therefore it’s high in antioxidants, specifically catechins. Catechins help fight cell damage, so to preserve the catechins it’s recommended that green tea be steeped with water no hotter than 170 degrees.

One of the greatest benefits of green tea is its effects on healthy cell growth which have widespread advantages for our bodies, inside and out. Use it topically in an infused coconut oil moisturizer to fight sun damage.

Green tea reduces bad cholesterol and although there is caffeine in it, which boosts metabolism and aids in weight loss, green tea can have a relaxing and calming effect. Try it in this Green Tea Energy Drink

2. BLACK TEA

Black tea actually comes from the same plant as green tea, but the tea leaves are exposed to oxygen and this oxidization turns the leaves black. Black tea is known for it’s larger amounts of caffeine and antioxidants.

The benefits of black tea include lowering risk of heart disease and diabetes, encouraging a healthy immune system and regulating blood sugar levels. If you need digestive help, black tea in small doses is known for it’s anti-inflammatory properties as well. Try it in Black Tea Lemonade or  Cardamom Black Tea.

3. OOLONG TEA

Falling between green and black teas, you’ll find oolong, with its partially oxidized leaves. Oolong provides the benefits of both black and green teas, and with it, a fruity flavor. Oolong is often the tea of choice for weight management and is known to help alleviate skin conditions.

A word of caution – oolong tea can be very high in caffeine, so if you are sensitive to caffeine, drink in moderation.

CINNAMON OOLONG TEA

  • 12 oolong tea bags
  • 3 cinnamon sticks
  • hot water

Steep tea bags and cinnamon sticks in hot water (about 190 degrees) for 10 minutes. Strain and serve. For iced tea, pour over ice.

4. WHITE TEA

White tea reigns as the least processed type of tea, making its antioxidant properties the highest. It also has the least amount of caffeine of the caffeinated teas. White tea can lower cholesterol and blood pressure and is antibacterial. Try it in a Mint Lime Tea Cooler.

HEALING HERBAL TEAS

There are several types of herbal teas, however none are produced from tea leaves. Herbal teas, or herbal tisanes, are usually made from dried fruits, herbs, roots, bark, berries or flowers. Infusions are made by blending any number of these together. Herbal teas are caffeine free and generally safe for children and pregnant women.

These teas can be high in minerals (Rooibos), cold and flu fighters (Ginger), alleviate insomnia (Hibiscus), help clear a stuffy nose (Peppermint), lessen menopausal symptoms (Red Clover), stimulate digestion (Dandelion), aid colicky babies (Chamomile), and fight viruses (Cinnamon).

5. ROOIBOS

Rooibos, also called Red Bush Tea, comes from South Africa. It is naturally caffeine-free and contains two bioflavonoids called rutin and quercetin. Both of these compounds block the release of histamine (the chemical our bodies produce in response to allergens).

Rooibos may also have benefits for skin irritations and contain cancer fighting properties. Try it in this Rooibos Sun Tea.

6. PEPPERMINT

The oil and menthol found in peppermint can have a therapeutic effect, acting as a decongestant and an anti-inflammatory, while also helping to suppress the appetite. The verdict is still out on whether is soothes or exacerbates an upset stomach, so contact your doctor before taking peppermint if you have a condition like GERD.

7. DRIED GINGER

Ginger has so many amazing healing properties! When it comes to allergies and colds, its natural antihistamine is a boon. And ginger’s anti-inflammatory abilities can soothe the stomach, relieve sore muscles, and lessen the strength of menstrual cramps. Going on a boat? Drink ginger tea to ease motion sickness. And of course we are all familiar with ginger’s natural kick, which makes it a great flavor booster even in small amounts.

8. STINGING NETTLE

You might have less than fond memories of stinging nettles from your childhood. These are the same nettles, but they turn from harmful to healthy when boiled into tea. Nettles are the most often recommended remedy for seasonal allergies and can help relieve itchy, watery eyes, sneezing, and runny nose. This is also an herb to try for anyone suffering from arthritis or who need a quick boost of energy. Try it in this Herbal Tea for Allergies

9. YERBA MATE

Yerba Mate is very popular in South America. It contains natural caffeine and works to produce corticosteroids, which act as an anti-inflammatory in response to allergens. This can help open up respiratory passages and increase oxygen intake. Yerba Mate can also lowers lipids, leading to reduced cholesterol and lower blood pressure.

10. LEMON BALM

Lemon balm belongs to the mint family, but has a lemony scent, hence its name. Widely known for its calming effects, lemon balm can also help with the common cold and other respiratory issues. Lemon balm alleviates digestive problems, such as an upset stomach and gas, and also works well for painful ailments like a headache or toothache.

11. CHAMOMILE

Long used throughout Europe and Asia to treat sleep and stomach troubles, chamomile is becoming quite popular in North America. While its sleep-inducing properties are well known, chamomile can also soothe puffy eyes and be used as an anti-bacterial mouthwash. A word of caution to allergy sufferers though, the chamomile plant is a relative of ragweed. Try it in this Garden Chamomile Tea.

12. HIBISCUS

Hands down, Hibiscus is a favorite tea choice to cool off with during the summer. In addition to being refreshing, hibiscus also has properties that help lower blood pressure, especially for those with diabetes. Other reasons to drink hibiscus? It’s naturally high in vitamins, like vitamin C, and acts as a natural diuretic.

13. RED CLOVER

Red Clover is most often associated with its ability to lessen menopausal symptoms, but it can help men, too. This herb can reduce one’s PSA, the marker used to determine if you are at risk for prostrate cancer. Of benefit to men and women are the isoflavones found in red clover, which help protect against cardiovascular disease.

14. DANDELION

Dandelion tea is popular because it acts as a diuretic to stimulate digestion. Less commonly known is that dandelion root is used medicinally to treat hepatitis, jaundice and dyspepsia. And it should be mentioned that dandelion tea lessens hot flashes and combats the formation of kidney stones.

Photo:organicauthority.com

15. CINNAMON

Rounding out our list of teas is cinnamon, the super spice of the herb world. Consider it if you’re interested in lowering cholesterol, fighting viruses, increasing your antioxidants or alleviating systems of arthritis.

Do you have a favorite type of tea? Are you going to try a new recipe after reading all of the health benefits of tea?

8 Things That Happen When You Finally Stop Drinking Diet Soda

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Ever think, “Why should I give up soda?” 

You’ve decided to give up diet soda—good idea! Maybe you weren’t hitting your weight-loss goals or couldn’t stomach that long list of ingredients anymore. Or perhaps you heard one too many times that it’s just not good for you.

Whatever the reason, eliminating diet soda from your diet will improve your health from head to toe. Research on diet soda is still in its infancy, but there’s enough out there to identify what you can look forward to when you put down the can and cool down with an unsweetened iced tea instead.

Migraines disappear and focus sharpens.

It turns out the headaches you expected from a diet soda withdrawal didn’t materialize. And now that you’ve quit the stuff, you probably find yourself thinking clearly for the first time in a while.

That’s because the chemicals that make up the artificial sweetener aspartame may have altered brain chemicals, nerve signals, and the brain’s reward system, which leads to headaches, anxiety, and insomnia, according to a review in the European Journal of Clinical Nutrition.

And a 2013 animal study found that rats that drank diet soda had damaged cells and nerve endings in the cerebellum—the part of the brain responsible for motor skills.

Taste buds are more sensitive.

It’s not your imagination: Without your usual diet soda chaser, you may find that food has more flavor. It has subtlety. It’s more enjoyable. That’s because the artificial sweeteners in your diet soda overwhelmed your taste buds with an onslaught of sweetness. Aspartame ranks 200 hundreds times sweeter than table sugar. Splenda? 600 times.

In fact, brain scans show that diet soda alters sweet receptors in the brain and prolongs sugar cravings rather than satisfies them. “We often see patients change snack choices when they give up diet soda,” says Heather Bainbridge, RD, from Columbia University Medical Center Weight Control Center. “Rather than needing sugary treats or something really salty like pretzels and chips, they reach for an apple and a piece of cheese.

And, when they try diet soda again, they find it intolerably sweet.”

The scale finally goes the right way.

30 Day Abs and Squats Challenge

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Source: fitnessrepublic.com

Give your body some attention and take up this 30 day abs and squat challenge and boost your core, leg and butt muscles and body strength to the max! The three workouts involved in this challenge will certainly assist you achieve those hot abs and lower body. Build up your core muscle till you reach your goal on the 30th day!

Exercises Involved:

  • Sit-ups: Sit-ups exercise your abdominal muscles and reinforces your core.
  • Crunches: Crunches also target your abdominal muscle and reinforces it. It likewise furthermore advantages your lower back.
  • Squats: Squats not just boost your core but also works out your lower body, tones your legs and improves your flexibility.

This Is Exactly What Happens When You Start Doing CrossFit Now

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What is CROSSFIT?

What is CrossFit? CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of thousands worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes. Welcome.

You haven’t heard of CrossFit? Let me tell you about CrossFit.

CrossFit is a lifestyle in which you are prioritizing your health. The ability to do many different things at a high level of intensity.

I think it’s the absolute best way to help you reach your fitness goals.

For me, it’s making me happy. A fun way to get fit with a lot of people. The last person finishing is the just as important as the first one.

It’s this team atmosphere that ends up making you better as an individual. It’s camaraderie, that family that you end up building and the energy that you get back from it yourself, that’s CrossFit to me.

You come to a CrossFit gym everybody knows your name, everybody loves you and you’re a part of something bigger than just getting a workout.

CrossFit gave me that something extra that I kinda needed in life.

It’s my outlet, I love it. It’s my passion. It’s commitment. CrossFit is a sport now.

I like the challenge, I compete with myself, I’m healthier, I am stronger. Even though I was sore, I was, you know, getting a little discouraged, you know … I felt accountable because my community, or I felt accountable to my class because they were looking for me there.

Finding CrossFit and then having to work really dang hard for whatever your goal is … whether its to compete or just get a damn pull-up. I love it ’cause the workout’s different everyday, I can come in and I don’t know what I’m doing.

Everyone is welcoming, everyone is cheering you on. They don’t let you quit even if you wanna quit.

We all share this experience, which is emotional. It doesn’t look emotional, it looks like people working out … but it’s emotional. I mean it’s raw, it’s intense, it’s incredible, it’s freakin’ awesome. I’m gonna keep doing it for a long time, I hope.

CrossFit, to me, is a fitness program where the reward for doing well is the ability to express your fitness in everyday life in as many different planes or as many different activities that you can possibly imagine.

People walk through the door and say, ‘Hey, where’s all the machines?’ We’re the machines!

Beauty in Strength

CrossFit can change how a woman both defines beauty and feels about her body, as Rita Benavidez, Jackie Perez, Erin Cianciolo and Andrea Ager discuss in this video.

Once thinking beauty was a picture of a waify woman on a magazine, Benavidez feels differently now. “My perception of beauty has changed over the past few years,” Benavidez says. “True beauty … is strength and fitness, and confidence in yourself.”

Perez was originally motivated by trying to be skinny. “That wasn’t getting me anywhere,” she says. “With CrossFit, I set goals. I want to deadlift 225, I’m going to hit that faster than I’m going to look in the mirror and like what I see.”

Ager says putting in the work is key to getting what you want. “I think that hard work and the way that your body looks go so hand-in-hand,” she says. “Once you do get a body that you want, you’re very proud of it … you’re proud of what your body can do.”

Through CrossFit, these women are confident, stronger and fitter. They are mothers, tomboys, coaches. They are CrossFit athletes.

If you ask 100 people to define beauty, you’ll get 100 different answers. Most will falter and offer descriptions instead.

CrossFit athletes are now rejecting previous definitions of beauty and putting forth their own, a definition researched and confirmed in every workout and every rep.

“There are people who spend their entire lives allowing the reflection in the mirror to determine their self-esteem, submitting to a cultural judgment established decades ago. But in CrossFit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, in speed, power, virtuosity. And beauty is measured in joy. And in pride,” says narrator Marty Cej.

CrossFit presents a new aesthetic based on function, performance and confidence.

“I love the way that CrossFitters look because it’s just so real,” says three-time CrossFit Games competitor Ruth Anderson Horrell, pointing to an aesthetic that’s born of a relentless pursuit of work capacity and the inner strength that comes from achieving it.

“It’s beautiful to be fit, but I think … anyone who carries themselves with confidence will be beautiful,” says Michele Letendre.

Four-time Games competitor Austin Malleolo agrees: “If you want to look good, do stuff well, and do what life demands of you, and everything else will fall into place.”

There is more to a CrossFit athlete than strength and endurance, rippling muscle and life inside the gym. There is beauty beyond strength.

Crossfit workouts

Crossfit challenge for four top UK athletes. Redman, Hugo, Matt and Leon are four guys with a passion for fitness whose usual training is based on lifting weights in the gym. Here, they take on one of the most exciting and challenging forms of training to emerge in the last few years. Crossfit is a tough workout for the whole body, heard and lungs, with a variety of exercises which are designed constantly to challenge the body.
The guys are Hugo, Redman Neale, Leon Williams and Matt Sallis.

CrossFit Athlete Andrea Ager performs an insane Tabata workout consisting of an array of staple CrossFit movements, and also takes a minute to chat about Tabata and CrossFit in general.

What is Tabata? 20 Seconds of sprint/work, 10 second rest, for 4 straight minutes. Tabata music lets you focus on your workout, rather than think about having to look at your watch or a timer.

Andrea Ager is listening to Tabata Songs (Tabata Timer Music) with JayBird BlueBuds X Wireless Headphones.

The Workout:
-Ring Muscle Ups
-Overhead Squats
-Box Jumps
-Toes to Bar
-Power Cleans
-Butterfly Pullups
-Kettle bell swings
-Dumbbell Thrusters

TabataSongs creates music that matches the exact timing of the Tabata Protocol
Tabata Training began in the mid 1990’s. Japanese fitness researcher Dr Izumi Tabata created a HIIT (high intensity interval training) workout, using this very method. Dr Tabata proved the tabata method to draw heavily from both the aerobic and anaerobic systems, unlike most conventional workouts, which tend heavily favor one or the other.

The Tabata Interval has gained a lot of recognition throughout the Crossfit community, running community, and health clubs across the globe, for its versatility, adaptability, and positive results.

The Tabata Interval Method has proven to maximize VO2 max, while also building endurance, burning fat, and retaining muscle. Though the Tabata was not designed as a fat loss or weight loss program, it has gained a lot of recent attention in response to tabatas ability to speed up the metabolism and burn fat.

What is Crossfit? A workout program designed by Greg Glassman, which follows daily WOD (workout of the day) posts on the company’s official site. CrossFit often uses tabata in their w.o.d.

CrossFit Female Fitness Motivation 2015

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

How To Completely Detox From Sugar In 10 Days

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detox-photo-785x521

1. Make a decision to detox.

In my book, there are three simple quizzes to help you learn if you need to detox. If you answer, “yes” to any of these questions, a sugar detox is your ticket to feeling great quickly and losing weight painlessly.

The first is the diabesity quiz.

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  • Do you have pre-diabetes or type 2 diabetes? (90 percent of Americans have not been diagnosed.)
  • Do you have belly fat?
  • Are you overweight?
  • Do you crave sugar and carbs?
  • Do you have trouble losing weight on low-fat diets?
  • Do you have high triglycerides, low HDL (“good”) cholesterol, or been told your blood sugar is “a little high?”

The second is a food addiction quiz.

sugar-addiction-2-orig-785x524

  • Do you eat when you’re not hungry?
  • Do you experience a food coma after eating?
  • Do you feel bad about your eating habits or avoid certain activities because of your eating?
  • Do you get withdrawal symptoms if you cut down or stop eating sugar or flour?
  • Do you need more and more of same bad foods just to feel good?

The third is the FLC Quiz (or the Toxicity Quiz). FLC stands for Feel Like Crap. FLC Syndrome has a list of symptoms including bloating, gas, reflux, irritable bowel, joint or muscle pain, brain fog, memory or mood problems, sinus or allergy symptoms, and more. Millions of us have FLC Syndrome and don’t realize that we are only a few days away from health and happiness.

2. Be a turkey (a cold one).

There is no way to handle a true physiological addiction except to stop it completely. Addicts can’t have just one line of cocaine or just one drink. Go cold turkey. But you won’t have to white-knuckle it because if you follow these 10 ideas, you will automatically reset your body’s neurotransmitters and hormones.

Stop consuming all forms of sugar, flour products, and artificial sweeteners, which cause increased cravings and slow metabolism, and lead to fat storage. Also get rid of anything with trans or hydrogenated fats and MSG (watch for hidden names). Ideally, for 10 days you avoid any foods that come in a box, package, or a can, or that have a label. Stick to real, whole, fresh food.

3. Don’t drink your calories.

Any form of liquid sugar calories is worse than solid food with sugar or flour. Think of it as mainlining sugar directly to your liver. It turns off a fat storage machine in your liver, leading to dreaded belly fat. You don’t feel full, so you eat more all day and you crave more sugar and carbs. It’s also the single biggest source of sugar calories in our diet.

That includes sodas, juices other than green vegetable juice, sports drinks, and sweetened teas or coffees.

One 20-ounce soda has 15 teaspoons of sugar; Gatorade contains 14 teaspoons of the stuff in one bottle. One can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent. Stay away.

4. Power up the day with protein.

Protein, protein, protein at every meal—especially breakfast—is the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake.

Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 4 to 6 ounces or the size of your palm.

5. Eat unlimited carbs (the right ones).

Yes, that’s right, unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. There is one catch.

I only mean the non-starchy veggies such as greens, anything in the broccoli family (cauliflower, kale, collards),asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes, and peppers, to name a few.

Avoid potatoes, sweet potatoes, winter squash and beets—just for 10 days. Also skip grains and beans for 10 days. It supercharges the results so you lose weight and feel great.

6. Fight sugar with fat.

Fat doesn’t make you fat, sugar does. Fat makes you full, balances your blood sugar, and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds (which also contain protein), extra virgin olive oil, coconut butter, avocados, and omega-3 fats from fish.

7. Be ready for emergencies.

You never want to be in a food emergency when your blood sugar is dropping and you find yourself in a food desert such as an airport, the office, or in a maze of convenience stores, fast food joints, and vending machines. You need an emergency food pack. I have one with me all the time and it’s filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine:

  • Packets of Artisana nut butters and coconut butter
  • Almonds, walnuts, and pumpkin seeds
  • Salmon jerky or turkey jerky

 

  • A can of wild salmon or sardines
  • Unsweetened wild blueberries.

8. Swap distress for de-stress.

If you are stressed, your hormones go crazy. Cortisol goes up which makes you hungry, causes belly fat storage, and leads to type-2 diabetes. Studies show that taking deep breaths activates a special nerve, called the vagus nerve, that shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. And all you have to do is take a deep breath.

Try my Take Five Breathing Break. It’s something you can do anywhere, anytime. Simply take five slow deep breaths—in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens.

9. Put out the fire (of inflammation).
Studies show that inflammation triggers blood sugar imbalances, insulin resistance, pre-diabetes, and type-2 diabetes. The most common source of inflammatory foods other than sugar, flour, and trans fats are hidden food sensitivities. The most common culprits are gluten and dairy. We often crave the foods we’re allergic to. Without them we feel lousy and want more.

Quit gluten and dairy for 10 days. Getting off them isn’t easy, but after just 2 or 3 days without them, you’ll have renewed energy, relief from cravings, and will see many of your common symptoms disappear.

10. Get your Zzz’s.

Getting less sleep drives sugar and carb cravings by affecting your appetite hormones. In human studies, depriving college students of just two hours of the recommended eight hours of sleep led to a rise in hunger hormones, a decrease in appetite-suppressing hormones, and big cravings for sugar and refined carbs.

You want more energy if you don’t sleep, so you go toward quickly absorbed sugars. Sleep is the best way to fight against the drive to overeat. You literally can sleep your cravings and your weight away.

15 Gifts For Every Health Enthusiast

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Shopping for those who thrive on health and fitness? These 15 health nut gifts are must haves. They are so great you might want to just keep them for yourself! Happy shopping!

1. A cold-weather running top.

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For the lunatics who insist on working out in the cold. Novelty Heat Jacket, $119.99. Comes with NB HEAT technology. Get it here.

2. Waterproof headphones and iPod shuffle.

Underwater Audio / Via underwateraudio.com

For your aquatic amigos. Swimbuds Waterproof Headphones + Waterproof iPod Shuffle, $139. Get it here.

3. Sweat-proof Bluetooth earbuds.

Jaybird Sport / Via jaybirdsport.com

For your sweet-and-sweaty buddies. Jaybird Sport Bluebuds X, $169.95. Get it here.

4. The FitBit Charge activity tracker.

FitBit / Via fitbit.com

For the data obsessives. The Charge (the newest tracker from FitBit) tracks steps, distance, calories burned, floors climbed, and active minutes. It also monitors your sleep, wakes you up in the morning, and comes with caller ID! FitBit Charge, $129.95. Get it here.

For a more affordable option that comes with many of the same perks, you can opt for the FitBit Flex, $99.95. Get it here.

5. DIY cold brew coffee kit.

Rodale’s / Via rodales.com

For all the caffeine addicts in your life. CoffeeSock Cold Brew Coffee Kit, $20. Get it here!

6. A brew-your-own Kombucha kit.

James Ransom for Food52 / Via food52.com

For your crafty hippie friends, of course. Food52 Kombucha Basic Home Brew Kit, $45. Get it here.

7. A vegetable spiral slicer!

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For your clean eating friends. Procizion Vegetable Spiral Slicer, $15.27. Get it here.

8. Instant butter coffee. INSTANT BUTTER COFFEE.


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For your friends who are maybe a bit more… open-minded… about their breakfast foods. But seriously, though, some people swear by these things. Coffee Blocks 8-pack, $23.95. Get them here.

9. Contigo Autoseal Kangaroo Water bottle

This water bottle is everything the minimalist in your life will need. Unclick the button in the middle to reveal a secret compartment that fits keys, cash, and credit cards. Simply walk out of the door with this BPA-free bottle and you’ll be set for the day. Good for: Hikers, fitness junkies. $13.99  Get them here.

10. Power Press Push Up


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Shopping for someone who already has TRX bands, kettlebells, Spinning shoes, and every other fitness gadget imaginable? Here’s the one thing they probably don’t have: the Power Press Push Up. It sculpts arms by targeting multiple muscles — simply move the portable handles around the board, and voilà! Get Michelle Obama arms in no time. Good for: Home-gym enthusiasts, weight-room experts. $59.99 Get it here.

11. Personal water filter.

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For the hiking and camping enthusiasts out there. This is seriously cool: It can filter up to 1,000 liters of contaminated water, and surpasses EPA standards for water filters. Oh, and it’s portable. LifeStraw Personal Water Filter, $19.95. Get it here.

12. THE BEST foam roller around.

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For the sore-and-proud crowd. Comes in all sorts of funky colors, if neon pink isn’t their thing. Trigger Point Performance The Grid Revolutionary Foam Roller, $36.73. Get it here.

13. Running wristband with a hidden key pocket.

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For your friends who will appreciate just how GENIUS this is. This one’s glow in the dark neon green, but they come in all sorts of colors. Pocketbands, $9. Get it here.

14. The 4-Hour Body

Whether for beginners and advanced athletes, Timothy Ferriss’sThe Four Hour Body details his obsessive quest to attain the ultimate level of health and fitness. Now, he passes his experience (over a decade’s worth) on in this exhaustive guide to achieving the ultimate body. $16.44 Get it here.

14. The Complete Manual Of Things That Might Kill You

If he wasn’t a hypochondriac before, this humorous medical manual will certainly turn him into one! Theexhaustive and “don’t take it too seriously” guide takes normal, everyday symptoms and associates them with rare and horrifying illnesses. It’s a morbidly fun read, and the perfect coffee table book. $22.49 Get it here.

Happy shopping!

Looking For Healthier Breakfast Options? Check Out These Meals!

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Breakfast is a very important meal! the food you eat in the morning can have an impact on how hungry or satisfied you feel later in the day.

And if you choose the right stuff, it can also give you some great energy! All good things.

We asked a bunch of healthy people to share what THEY eat in the mornings. Because it can be good to know that you have more options than that same old bowl of cereal.

These people think about healthy and delicious eating a LOT. We talked to registered dietitians, personal trainers, health editors, book authors, nutritionists, and healthy food writers. Some are legit experts with degrees after their names, and some are more like you and me. Only…a bit more focused on eating green things.

And here’s what they suggested.

1. Baked Egg in Avocado

2. Almond Butter and Salami on Toast, with Fruit

3. Greek Yogurt With Protein, Chocolate, and Blood Orange

4. Eggs and Avocado Toast with Blueberries

“This is one of my all-time favorite breakfasts — Ezekiel toast with smashed avocado and a poached egg, topped with fresh herbs, sea salt, and red pepper flakes. It’s the perfect combo of whole grains and healthy fats. The side of blueberries and the herbs lend a dose of antioxidants. And the capsaicin from the red pepper turns the metabolic fire up a touch.”

5. Flaxseed and Almond Milk Pancakes

6. Wild Blueberry Ginger Smoothie Bowl

7. Fruit, Veggies, and Sprouted Toast

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Photo:pickyeaterblog.com

“Most days of the week I keep it simple for breakfast with a green smoothie (not pictured) and a plateful of fruit with sprouted toast. I like smashed avocado with hemp seeds on half, and almond butter with sunflower seeds on the other.”

8. Vanilla Green Protein Smoothie

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9. Frittata Bites

“We love these little nuggets. They’re super satisfying and a great breakfast when we’re in a hurry. They’re the perfect on-the-go protein, veggie and fiber combo to start our morning! We easily whip them up and often make them in advance and put them in the fridge or freezer and then grab them on the way out the door with a piece of fruit.”

10. Scrambled Eggs and Arugula

11. Apricot Granola

12. Avocado Smoothie

“I’m often rushing around in the morning, and smoothies make a great portable breakfast. My latest favorite is made with 1/2 a small avocado, 1/2 cup plain yogurt, 1/2 cup milk, 1 frozen banana, 3 frozen green figs (sold frozen at Trader Joe’s), 1/2 tsp vanilla and a large handful of baby spinach or kale. You’d never guess something so green would taste so good!”

13. Healthy Pancakes

  • a scoop of protein powder
  • egg whites
  • 1/2 mashed banana
  • ground flax seed

14. Whipped Banana Oatmeal

15. Kale Smoothie Bowl

1 Frozen banana
1/2 cup frozen kale
1/3 cup unsweetened almond or coconut milk
1/4 cup Vegan yogurt (Greek yogurt or Kefir works too)
1 TBS chia seeds
1/4 tsp cinnamon

Fiber up and enjoy!

16. Crustless Spinach Quiche

17. Eggs, Bacon, and Spinach Muffin with Ezekiel Toast; Coffee with Soy Milk

18. Chocolate Brownie Oatmeal

19. Avocado and Salmon Omelette

20. Homemade Soup

“I’m a fan of non-traditional breakfast. Today breakfast is one of my favorites: homemade soup. Turkey bone broth with carrots, celery and noodles is a nice blend of protein, carbs and fiber, and a soothing and nourishing way to start my day.”

21. Ham-Crusted Quiche

22. Avocado Hummus Toast

“Breakfast is the most important meal of the day, so I want to eat something that will leave me full and satisfied. This avocado hummus toast is one of my favorite savory breakfast dishes because it is packed with protein and healthy fats that will keep me going for hours!” 

23. PB&J with Fruit

“A healthy breakfast is a peanut butter and jelly sandwich with a side of fruit. Although not a typical breakfast, for me, it is a very filling and satisfying meal. The bread comes from a local bakery, the peanut butter and jelly are both homemade and the fruit comes from our CSA box. It’s simple, but with exceptional ingredients, it feels like a 3-star Michelin meal.”

24. Veggie Frittata

“Here’s a vegetable frittata I made for breakfast recently, using leftover broccoli from the previous night’s dinner and a fresh tomato on top. I love breakfasts that include vegetables because it makes it easier to get those 5 servings in by the end of the day. And there’s always some vegetable in the fridge that needs to be used up.”

25. Baked Oatmeal

“I am by no means a “morning person” so for me, making breakfast ahead of time is crucial. I love this recipe for Baked Oatmeal because I can prep it ahead of time, it has only a few ingredients and it’s loaded with fibre to keep me full for the morning. To keep things interesting I switch the type of fruit I add, some times it’s berries, apples or even pumpkin puree.”

26. 3-Ingredient Pancakes

“We love these because they are so easy to make when you have a pancake craving. They are light and fluffy and packed with protein and unlike most pancakes, they aren’t only carbohydrates, so they keep you satiated for hours, preventing cravings and overeating. Each pancake is only 75 calories!” 

27. Egg, Avocado, and Cheese Toast

“My favorite breakfast is without a doubt, avocado toast with a fried egg. Not only is it a great source of protein, healthy fats and whole grains but it keeps me satisfied until lunch! And it’s insanely delicious.” 

28. Ham and Egg Cups

“This dish is SO easy and a great source of protein! Lay a slice of ham in our muffin tin. In a separate bowl, combine 4 eggs, 3/4 cup milk, 1 cup of cheese. Pour mixture into each muffin tin. Bake for 20 min at 350. Done! A great breakfast dish loaded with protein!”

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