Archive For The “Fitness” Category

Carnivore Diet: My Surprising Results From a Week of Eating Only Animal Products

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Carnivore Diet: My Surprising Results From a Week of Eating Only Animal Products

No plants at all no veggies no fruit no grains and certainly no sugar that’s the carnivore diet crazy right I thought so too and then I decided to give it a try and I was absolutely blown away at how great I feel eating like this I honestly didn’t think I’d make it a…

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I'm a Millennial Who Moved Back Home—and I Don't See It As a Failure

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I'm a Millennial Who Moved Back Home—and I Don't See It As a Failure

Thirty used to seem so old. When we were in our early 20s, my friends and I used to fantasize about owning our own homes, having kids, being at the top of our chosen professions… we thought we’d have conquered life by 30.

But reality doesn’t work that way.

I’m now 32, and I feel like I have absolutely nothing figured out yet. I don’t own my own home. I’m not married. I don’t have kids—cats are enough for me, for the record. I’m not even close to where I want to be career-wise. And that’s OK. But it hasn’t been easy to internalize that.

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I was 12 or 13 when the term “millennial” began to be tossed around in the media, and with it, a set of expectations, academic demands, and the promise of a much brighter future than the Baby Boomers’. We’d inherited the earth, they told us. They just forgot to mention that it had gotten kind of… barren.

I lost my job in early July of last year. August came and went, and I had to answer some big questions. After “Where is my next rent check going to come from?” the most important was “What do I even want in life?”

I tried to figure it out, but of course, that’s a big, loaded question—and unsurprisingly, I didn’t get struck by a revelation about my life’s purpose all at once. Instead, one night I realized that I needed a clean break—from the city, my roommates, maybe even myself. That’s when I made the choice to move back home.

My future was hazy, and I knew moving home could be the opportunity I needed to replenish myself, give myself time to breathe, and pick up the pieces. I’m from a small, almost-secluded West Virginia town, nestled away in the Appalachian ridge—but there’s so much culture embedded in this area’s history. From the professional theater to countless art galleries, a Carnegie Hall, a dance troupe, a classically styled movie theater, and a local arts paper, the world was my oyster. This fresh chapter could open up new things for me… if I let it.

Unsurprisingly, I didn’t get struck by a revalation about my life’s purpose all at once.

My mother absolutely loved that I was moving back. We’ve always had a pretty strained relationship, and it had taken her a number of years to come to understand my career choices and that I had moved away. When I was younger, I didn’t want to be tied down, suffocated—as I imagined it—by a small-town way of living. When I visited, my mom would just shake her head, give me a hug, and send me on my way.

But in retrospect, I was seeing my hometown and our relationship through the perspective I had at 18, and I’ve lived a whole life since then. I didn’t have to perceive it the same way. Thirty-two-year-old me said, “Jason, just breathe. It’ll be alright. Let this turmoil inspire you.”

Of course, easier said than done, right? Of course, I risked falling back into old patterns, old relationships, and old ways of thinking. When I moved back home with my mom, I was bombarded with the usual string of questions from well-meaning family friends and extended family members: Why aren’t you married yet? When are you going to settle down? Why don’t you get a real job? Are you really moving again?

This line of questioning can be crushing, especially when it feels like your life is already in shambles. At times, I began to think that maybe I should pack it in, feel bad about myself, abandon ambition. I usually give snide answers to mask the stress these questions cause me.

But there have been so many upsides to moving back home. I’ve learned that wherever you may be in life and whatever dreams you might possess, bottoming out can give you some much-needed perspective. I finally came to realize moving home at 32 isn’t failure. I have since regrouped, found more work in my field (phew!), moved into a new apartment, adopted two adorable kittens (number of cats in my life: three), and felt more alive than I have in some time.

Moving home isn’t the end. Instead, it can be an opportunity to do all of the following:

1. Catch your breath financially.

Rent can be downright outrageous. It’s hit a high that we haven’t seen since the 1980s. Prices have risen 18 percent over the past five years, with the median rental rate reaching $864 by early 2017.

By not having to pay rent, a tremendous weight has lifted off my shoulders—I’ve actually been able to stash away a bit of cash. When I do get back on my feet again, I’ll have a safety net, something I didn’t have before. In an age when student debt is mounting and millennials are being blamed for the downfall of the economy, taking a breather at home could mean you can save up a bit—while you rediscover your passions.

2. Reclaim your emotional and physical health.

Moving home can be a way to reset yourself and clean out the cobwebs. You can learn to see this moment as an opportunity for a new beginning. Personally, I’ve struggled with depression and anxiety my entire life, along with the other 16.2 million Americans who had at least one depressive episode in 2016.

Once I acknowledged the need to tend to my mental health, things became clearer. I actually now have time to work out, pray, meditate. I have the time to do things that make me happy. You’d be surprised how much exercising—whether that be going for a run, walk, or simply doing a bit of yoga (this Greatist piece is a perfect place to start, FYI)—can revitalize your sense of self.

In college, while studying acting at West Virginia University, my voice and movement teachers instilled in me the importance of understanding our bodies, including how we breathe, where we carry our stress, and the tools necessary to reconnect to ourselves.

The world can be an incredibly stressful place, so taking extra time to show yourself love is imperative. What I like to do is pull up a favorite album on Spotify, lie completely flat on the floor, and explore my breath. Breathe in. Breathe out. Let the things beyond your control go. Imagine the toxicity leaving your body as a color, maybe a dark blue or purple. It’s a symbolic act and can be liberating. Clean your mind of all the junk. I do this at least once a day, and by assigning the bad energy to something tangible, almost real, my mental slate is wiped clean.

3. Rediscover who you are, what you really want—and discover your next steps.

I spent so much time last year worrying that I forgot who I really am. Being home, I’ve been able to take some time to refocus. If you’ve become the latest victim in a long string of layoffs, see if you can use the downtime as an opportunity to take a step back, reassess your goals, re-establish who you are—and who you want to be.

Over the past six or seven months, I’ve laid out some goals for myself. I looked at my work history and stripped it down to the basic skills I’ve developed and realized that I have far more to offer than I let myself believe. In terms of my next career steps, I’ve been looking far beyond my usual line of work, expanding into other interests, and giving myself the freedom to play. I definitely recommend seeking outside perspectives—someone else’s experience often helps you make sense of your own.

I have also spent ample time looking ahead to the next five, 10, 15 years. It can be daunting, but you can try to break what you want into parts (like starting a family, owning a home, relocating to another city) and set goals for yourself that will help you get closer to these—actionable steps you can take on a daily, weekly, monthly, and yearly basis.

If you feel yourself becoming overwhelmed in this process, remember that Rome wasn’t built in a day. Oh, and breathe, get some fresh air, take a walk, do something new—you’re great as you are, and there’s no point in stressing about being stressed.

Jason Scott is a writer based in West Virginia. Itching for creative freedom, he founded his own music-discovery site called B-Sides & Badlands, which specializes in long-form writing and cultural criticism. If you enjoy kitty pics and being woke, follow him on Twitter.

     

 

 

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Muscle Building Diet Mistake (EAT BIG | GET BIG!)

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Muscle Building Diet Mistake (EAT BIG | GET BIG!)

JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking nutrition. Specifically for hard gainers, and more importantly the mistakes that hard gainers make. And who would I bring into this video? No, not Charlie. He’s doing good with food. We’re talking about Jessie, our resident hard gainer. Who, by the way – hi Jessie!…

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Tofu Salad Recipe | Salad for Weight Loss | How to Make a Healthy Salad | Salad Bowl | Salad Recipes

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Tofu Salad Recipe | Salad for Weight Loss | How to Make a Healthy Salad | Salad Bowl | Salad Recipes

Hello Guys, I’m Aditi & I welcome you to my kitchen. Today I will make protein rich tofu salad for extreme weight loss this particular salad is low calorie, low carb and high fiber. this weight loss salad will help you a lot in your weight loss journey. you can add this salad in any…

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How Pisces Season Can Help You Feel & Heal

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Ready to nurture compassion and proceed with your creative thoughts?

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The Best Foods to Meal-Prep When It's Too Hot to Cook

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The Best Foods to Meal-Prep When It's Too Hot to Cook

Starting the meal-prep process can be daunting. Add to that 90-degree weather, humidity only a swamp creature should have to endure, and the fact that you’d much rather be by the beach than by the oven… and let’s face it, there’s no way you’re stepping into the kitchen—with the exception of sticking your face in the freezer to cool off.

But before you crank the AC and retreat to your happy place (a.k.a. takeout), know that you can still meal-prep without firing up the stove. We’ve gathered the best foods for a no-cook guide to meal-prep that won’t make you break a sweat—no matter the heat (or the nerves).

Rotisserie Chicken

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Not only do these perfectly seasoned birds make meal prep easy, but a single roast stores enough white and dark meat to get you through the week.

Our method: Buy a precooked chicken; rid the carcass of its protein; chop the meat into chunks; add to mason jar salads, toss with Greek yogurt and herbs for a quick chicken salad (minus the mayo), and drop over crushed plantains and shredded lettuce with mashed avocado for the easiest taco salad that you don’t have to stand in line for. Store any leftover goodness in the fridge for end-of-the-week pita stuffing.

Oats

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Overnight oats are all the rage, and it’s easy to see why. Just soak oats in yogurt and/or nut milk, dress them up however you’d like, then wake up to a sweet (drizzled with light maple syrup) or savory (topped with nuts and turmeric) breakfast. Make a variety of recipes in one go; they’ll keep in the fridge for up to five days.

The versatility of oats extends to snack time too: Bite-size energy truffles store well and are good company for your afternoon coffee runs. A dumbed-down recipe: Toss a handful of oats with a nut butter, some fruit, seeds of your choice—chocolate chips if you’re feeding a craving. Roll into balls, and after a brief sleepover in the fridge, they’re ready to go.

Canned Goods

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If it’s in a can, you can turn it into a meal. Transform a can of chickpeas into a dreamy hummus spread: Give the peas, olive oil, and seasonings of your choosing a whirl in a food processor or blender, then spread onto sandwiches, pack into wraps, or dip anything from your crisper (we see you, orange bell peppers) into it.

Canned beans and lentils add bulk to salads and Buddha bowls. Canned tuna in water mixed with sliced almonds and a little Dijon mustard is a satisfying filler for Bibb lettuce wraps. Canned olives are nature’s salt. Canned tomatoes can become feisty gazpachos. Canned beer pairs well with all.

Frozen Fruits

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You love smoothies, but by the time you get to day four, the berries and bananas you bought are a nice shade of rancid. Here’s where frozen fruit is a smoothie-saver. Not only is the abundance of fruit available in the frozen section of the grocery store more bountiful than some farmer’s markets, but buying frozen allows you to finally sample all of those perplexing mystery fruits you don’t know whether to peel, bite, slice, or slay (it must be called dragon fruit for a reason, right?).

Just drop your favorite frozen berries, mango, pineapple, or whatever you have on hand into a mason jar with fresh spinach leaves and a healthy glug of coconut water, store in the fridge, and repeat. With minimal effort, you have a week’s worth of breakfast or liquid lunch prepped and ready to blend. Pro tip: As the days go by, the fruit will thaw, so just add a few ice cubes into the blender for a better texture.

Nut Butters

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Sometimes you feel like a nut butter because they make everything better. They’ve got that creamy factor that crushes the strongest hunger pangs just by dipping your spoon into the open jar. So go for almond, cashew, macadamia, or all of the above, and add them to everything, from your overnight oats to those frozen fruit smoothies. Store a few tablespoons in sauce containers and keep those for apple slices, bread, and even those shunned baby carrots in the back of the fridge.

Avocados

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These green goddesses turn every.single.daily.meal. into bon appétit fare. Of course, you’ll want to prep them in a way that keeps the ‘cado from turning to brown mush.

Here’s what you do: Slice an avocado in half, keep the pit intact, close it back up, then put the entire thing in a plastic baggie with a halved lime. Then, with every meal that calls for it (so, every meal), just scoop a little flesh out as needed: Top off savory overnight oats or smash some up for dipping pita. Another use: Green goddess dressing. Pulverize half with buttermilk and spices to kick up a boring salad.

For dinner, stuff a pre-sliced avocado with rotisserie chicken salad, douse with lime juice, then store in a sealable container in the fridge until ready to eat.

Fresh Veggies

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We won’t beat around the (kale) bush. You want veggies that hold up well over time: Diced cucumbers and seeded tomatoes are perfect for throwing into Israeli salads; julienned carrots and zoodled zucchinis easily add bulk to wraps; shredded cabbage and romaine bathed in oil and vinegar add zing to every dish, like salads, wraps, or salad wraps; spring for collard greens or Bibb lettuce for an alternative to flimsy tortillas that can get soggy once slathered in sauce and tossed in the fridge; and tri-colored peppers make for handy hummus dipper snacks or vehicles for avocado dressing when that 4 p.m. hangry hits.

Roasted Plantains

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You can find banana’s starchier cousin already roasted with sea salt and ready to go in the chip aisle or the specialty foods area in your local grocery store. Hunt them down, because they’re a healthier option than fried tortilla chips and better crunchy complements to salads than bready croutons that’ll be mush by the time you get ready to dive into that Panzanella.

But the function of the humble plantain goes beyond a snack and salad topper: Crush them up with black beans, cheddar cheese, rotisserie chicken, and romaine for the easiest taco salad night ever.

Salsas and Sauces

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Getting sauced is a meal-prep must, as just a dollop of the good stuff can turn even the blandest veg wrap into a flavor bomb. You can either pre-pack single servings into small jars or just add directly on top of your dish and store.

More power to you if whirling the blades of your food processor into oblivion for DIY condiments is your thing. But the grocery aisle’s bottled-condiment oasis is good enough for us. Stock up on ready-made salsas and sauces that will turn chicken-and-veg combos into completely different cuisines. Monday, whip up some peanut sauce for your favorite stir-fry. Tuesday, try Southern with a fiery Nashville hot sauce. Love ranch? There’s a Paleo version made with avocado oil that’s better than the real thing.

Pita Bread

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Fluffier than a tortilla, cooler than sliced bread—think of these doughy pockets like catchalls for anything left over at the end of the week. Just shove whatever remaining chopped veggies and rotisserie meat is left into a pita, slather with your favorite sauce, and open wide. If a role reversal is in order, top chopped veg with torn-up pieces of pita for a new take on croutons. Trust us, the pita will hold up as long as you add the dressing just before eating.

The sturdy flatbread can also pull double duty as dessert: Cut into strips, dust with cinnamon, top with thawed berries, and you’ve got a makeshift summer cobbler.

     

 

 

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5 Random Things I Did This Weekend

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5 Random Things I Did This Weekend

And just like that, I’m back in Amsterdam. Well, sorta. By the time you read this I’ve already left the continent in search for…umm…colder weather, apparently. But more on that at the end. Let’s dive into what was happenin’ this past weekend.

1) Peloton vs Zwift, sorta

I was feeling bored of Zwift when it came time for my trainer ride, so I decided to mix things up and give the Peloton app a whirl.  While I’ve ridden the Peloton bike in a studio before, I’ve never actually tried the standalone app where you don’t need a Peloton bike.

So I loaded that up on my iPad, and the AirPlay mirrored that to the left Apple TV screen:

The way Peloton works is that you can either join in a live class (streamed from their NYC studios), or you can pull up a crapton of historical classes.  Most classes are between 30-60 minutes.  In my case, I simply selected a live class that was starting at the top of the hour:

Within the iPad app you can pair to both a Bluetooth Smart heart rate strap and a Bluetooth Smart cadence sensor.  I paired up the Garmin HRM-DUAL to the iPad, while also pairing it to the Apple TV running Zwift on a second screen. A perfect use of the dual-Bluetooth Smart connections that it allows.

However, I stupidly paired it to the wrong cadence sensor on another bike that I had moved just before, and then realized as I started my ride that I didn’t even have a standalone cadence sensor on my bike. Doh!  So it just did nothing.

The classes were just as good as they are in the real studio. However, I do feel like the overall iPad app as an experience is a pretty big let-down.  Again, workout/instructor great…app…not so much. A couple of reasons:

A) When it mirrors the iPad to the Apple TV big screen, it doesn’t actually mirror any of your data like heart rate, cadence, or time. It just shows the video feed. So you’re always looking at both places, rather than focusing on one screen. Certainly, I can see the appeal of having a clean video-only screen, but then why not give a choice?

B) I would oddly fall behind and then instantly fast forward through like 20-30 seconds before catching up. It’s totally possible this was something with my internet connection, though my download speed is a pretty stable 500mbps, and my internal internet via Google WiFi is pretty darn stable from what I’ve seen too. All that aside, I don’t understand how I’d ever actually fall behind visually. I’d be watching normally and then boom – it randomly fast forwards and seems to catch-up.

C) You have no context of power. Despite having umpteen power meters on my bike and trainer, you can’t pair a power meter to it at all. Thus, you can’t really follow along with their resistance based program. Nor do they provide any guidance on how to best judge that. When the instructor says resistance at 50 – should that mean my HR is at what zone/intensity? It would seem a little bit of guidance here would go a long way. Perhaps there’s a support article buried somewhere – but there’s nothing surfaced in the app.

D) You can’t upload to Strava unless you have a real bike. WTF?!? Why can’t I upload to Strava? This is frankly the dumbest thing I’ve seen on multiple levels. First off – if I upload to Strava then people are seeing I’m using a Peloton bike. Ignoring the fact that I’ve got a crapton of followers, the average person with an average number of followers will see their friends using a Peloton bike. I noticed one of my friends uploading his workout just this morning. Again – a reminder of the platform.  But, to the less business-focused angle – why not? Every fitness app on the planet allows you to upload to Strava. Why would you not want me to share that?  Supposedly I’m told if I get on a real Peloton bike and set up my account there it’ll stick for all future rides (bike or not).

Now, it may sound like I’m being negative – but I’m actually not. I’m a pretty big fan of what Peloton has done from a product standpoint (less so in other areas). Heck, I’ve even been scheming on how to get one back from the states on an upcoming trip. However, that doesn’t excuse the fact that the iPad app is subpar at best.

Oh – Zwift worked fine. Why’d I dual-Zwift then? Simple: Points.

I just paired it as a regular power meter (instead of an interactive trainer), so that I’d get XP-now-Drop points to be able to buy things I don’t really need. Duh.

2) Off to see horses and deer

The Girl had a few things to knock out on Saturday morning, so I took the kids out for a bike ride, culminating in a stop for pancakes and deer.

First of course, we had to stop to say Hi (and then Bye) to the horses at the end of our neighborhood.

Then it was onto a quick stop at the DCR Cave to pick up a few things for my run later on. Stroopwafels kept the kiddos happy while I rummaged around:

From there it was time for Dutch pancakes overlooking the deer and rooster petting zoo. Except, you don’t get to pet them. Just feed them. Not sure what you call that, but the kiddos were happy either way.

We also saw some peacocks and cows on the way home. And, as usual, one of the two Peanuts decided the last few minutes was better spent sleeping. She’s really good at sleeping in bikes and strollers.

3) A Nighttime Amsterdam Run

Saturday night just after the kids were tossed into bed I zipped out the door to get in a nice brisk run around the city. I decided to mix things up and make a bit of a loop. Except, I wasn’t sure I’d remember exactly which streets to turn on, so I ended up mapping it out using EasyRoute, and then sending it over to Garmin Connect, which then sync’d it with my watch as a course. I wrote about how to do that for both Garmin and Wahoo devices here.

 

With that all set it was out the door I went:

I only stopped in two places to take photos, including both sides of the Rijksmuseum:

The above picture came out really well, shot on the GoPro Hero 7 Black, and then applied a lens correction in Lightroom mobile on my phone, which got rid of the fisheye look. I could have used Linear on the GoPro to do the same, but I find at night that for whatever reason the wide shot tends to come out better. No idea why.

After that, it was back into the park and on to home.

I will say that the Fenix 5S Plus I was using did a stellar job of laying down the worst Garmin device track that I’ve seen of any Garmin device since moving to Amsterdam.  I’ve seen some similar tracks from Polar and Suunto, but this is the first time I’ve had a Garmin one really crap the bed here.

For example, below at the start/finish – I stayed on the right side of this canal both directions:

Or whatever happened here as I simply ran down the nice and straight street:

There were other spots too.

I’m not sure why it was so bad. I did notice afterwards that it was on regular GPS mode, and not GPS+GLONASS or GPS+GALILEO, which is what I almost always use. The reason it wasn’t on my defaults is because I recently hard reset the watch when I was filming something to get it back to a clean slate. And I frankly don’t use the Fenix 5S+ all that much, it’s just sorta been a leftover on my wrist from something else.

4) TrainerRoad vs Zwift, sorta

Sunday afternoon the rain was strongly flying sideways and not in a nice warm kinda way. So it was back onto the trainer I went. This time going for a twofer of TrainerRoad and Zwift.  I used TrainerRoad to control the trainer for a structured workout I picked there.  While I used Zwift for the social aspect.

Effectively no different than riding a structured workout on Zwift, except TrainerRoad was doing the controlling.

Oh, and I was watching YouTube, of course.

While TrainerRoad doesn’t have an Apple TV app, I could mirror it.  And sure, that’s a possibility, but I still think there’s something to be said for having a native experience there. Perhaps not as much as The Sufferfest could benefit from it (like what FulGaz did), but enough that I think there’s benefit there from a platform standpoint.

And in case you’re wondering – the structure of the workout was a simple build followed by 4x4mins at 299w. I used a Tacx NEO 2, though was also recording data from the PowerTap P2 pedals and Stages LR unit. Short of me forgetting some super-critical photo or something, you’ll see my PowerTap P2 In-Depth Review tomorrow morning.  I’ve got 6 hours and 41 minutes left on this flight to finish it.

5) Off to NYC

Finally, I’m just about to push back [update: ok, in the air] and take a quick jaunt across the pond to NYC for a one-night stand. Err…stay. No stand, just stay. Don’t got no time for standing around.

Either way, I’ve got a quick lineup of meetings from later today and tomorrow morning before taking a flight back to Amsterdam. For me, NYC trips are among the easiest I can make. The flight is short, the logistics are simple, and I can knock out usually a few companies at once.

Oh, and plus – I can swing in for a Peloton class tomorrow morning and get my Strava account lined up on one of the bikes. So there’s that for you. Well, me…not you.

Maybe I’ll even squeak in a run this afternoon. Though, apparently it’s snowed a boatload since yesterday. Hmm.

With that – have a great week ahead!

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Lean & strong legs workout

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Lean & strong legs workout

This is a cardio and strength workout focusing on legs and booty! You can do this workout anywhere with a pair of dumbbells and your legs will be on fiiiiiiiire.

Hi friends! I’m coming atcha with a new leg workout today. I think I might be the odd one out on this one, but I LOVE training legs. I feel like you can quickly see a difference in strength and definition, and leg workouts always feel challenging. In a weird way, I even enjoy the sore swagger the next couple of days after a really challenging workout.

I took a barre class last week with a friend, and after a bit of a hiatus – P suddenly didn’t want to go to Play Lounge so it changed up our usual Friday routine – it felt SO good to be back into it. My leg shake was the most intense it’s been in quite a while. It was such an important reminder to change up the type of training you do. You need max strength workouts (where you really push yourself to the limit with weight), traditional hypertrophy (lean muscle-building) work like the workout below, and endurance work, like BODYPUMP or barre. It’s a simple way to continuously change stressors and keep your body guessing.

Spring is on the horizon, and with that often brings a focus on leg training. We always want our legs to be strong to support our activities and everyday life, and the physical benefits (like when they look lean and strong in a pair of shorts) are just the icing on the cake.

Here’s one of my latest favorite leg workouts, combining strength and cardio.

 (Wearing Carbon38 tank // Beyond Yoga leggings // APL sneakers // Lorna Jane sports bra)

Here’s what the workout looks like:

Form cues and tips:

40 seconds on, 20 seconds rest of the following exercises

Rotating lunge to plie squat jump:  Start in lunge position, making sure your front knee doesn’t bend in front of the toe and keep your legs parallel to each other—like a train track, not a tightrope. Spring up and rotate to the side, being sure to land with a soft knee and sink into your plie squat before springing up and rotating to lunge jump on the other side. If the impact is too much, try quick and efficient lunges instead.

Low lunge to squat: For this exercise, you aren’t rising in between switching – keep your body LOW and knees bent the entire time. Torso stays upright, step back into your lunge, then keep the front knee bent as you step out to the side to squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extend past the toes.

Weighted squat: Stand with feet hip-width or slightly wider is good, and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend.

Single leg deadlift (each side):  Hold a barbell, pair of dumbbells or kettlebell, and tap one leg behind you. You can keep it here, with the weight in your front foot as you tilt forward, bringing the weights just below the knees. Exhale and rise with a flat back. For more advanced variations, you can float this top foot off the floor. Make sure to keep hips parallel to the floor.

Squat jumps: Get into a squat position (booty LOW and back), and touch the floor. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.

Plank with leg raise (20 seconds each side): You can complete this in a modified plank, or a full plank on your hands, or with knees down. Raise one leg off the floor (keep that hip pointing down) and pulse that leg towards the ceiling. Take a quick break if you need it, and switch to the opposite side after 20 seconds.

Please let me know if you give it a try!

xo

Gina

More of my favorite leg workouts:

Lean mean leg workout + HIIT Blitz 

Core and leg burning workout

Barre legs workout

Leg and booty burner (video)

Photos: Tara Leinen

Location: La Encantada Tucson

Wearing: Carbon38 tank // Beyond Yoga leggings // APL sneakers // Lorna Jane sports bra

 

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Think About All the People Who've Touched Your Avocado (Eww!), Then Follow This Expert Advice

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Think About All the People Who've Touched Your Avocado (Eww!), Then Follow This Expert Advice

Now that I know that amazing storage hack for keeping avocados from turning brown, I recently stocked up on at least eight (my family is obsessed!), especially since avocados were on sale this week at my local grocery store. But as I was picking up each avocado to gently squeeze and test for perfect firmness, I watched as four other people were doing the same thing. Then the germaphobe in me started to think about the hundreds of other people who’ve been manhandling these exact same avocados and how many germs must be on the skin – eww!

If you stop to think about all the dirty hands on the avocados you bring home, you’ll be so grossed out and will definitely want to follow the advice of registered dietitian Brenna O’Malley, creator of the health blog The Wellful. She said, “The trick with produce like avocados is that even though we don’t eat the peel, when we cut it, that bacteria or dirt can transfer into the edible part of the food. The FDA does recommend washing all produce before preparing or eating, whether we eat the skin or not!”

So this tip isn’t just for avocados. Registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook, says that you should wash melons and oranges not only to get rid of germs and dirt but also to wash away sprayed-on pesticides. As for bananas, registered dietitian nutritionist and NASM-certified trainer Whitney English (@whitneyerd on Instagram), MS, says those are OK to eat without washing, since you’re not cutting through the peel.

Leslie says you could use a special produce cleanser that contains citric acid. But Whitney says she just thoroughly rinses produce under running water, scrubbing with a produce brush or her hands, and drying with a clean towel. Do this every time before slicing into your avocado (and other produce with a peel) to avoid the bacteria that could be lurking on the surface.

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Weekly Link Love—Edition 19

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Weekly Link Love—Edition 19

Don’t Miss the Deadline! Today (3/8/19) is the last day to enter the success story giveaway! Three prizes in all for three randomly chosen (complete = write-up and photos) submissions: a $200 Primal Kitchen gift certificate for one person and a 5-book Primal library for two additional people. Everyone submitting (at any time) will receive a 20% off voucher for an order of their choosing on PrimalKitchen.com or PrimalBlueprint.com. Email me your story along with pictures. Please use the subject heading “My Primal Story.” Complete details here.

Research of the Week

Sperm bottlenecks select the strongest.

In the moment, work isn’t so bad.

Compared to controls, teams made up of CEOs are better at cooperating together in strategic games.

Injectable nanoparticles allow mice to see infra-red.

Neurons repair themselves during sleep.

I bet giant ground sloths were delicious.

New Primal Blueprint Podcasts

Episode 317: Jimmy and Christine Moore: Host Elle Russ chats with Jimmy and Christine Moore about their new book Real Food Keto.

Episode 318: Keto Q&A with Brad Kearns: Host Brad Kearns answers your keto questions.

Health Coach Radio Episode 2: Chris Kelly: Hosts Erin Power and Laura Rupsis chat with Chris Kelly, founder of Nourish Balance Thrive, which uses detailed lab testing to construct personalized action plans for clients.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Bridge player busted for doping.

Interesting Blog Posts

How muscle memory actually works.

Scientists wonder why human breasts are so persistent.

Social Notes

A great opportunity to win some delicious treats.

Did some paddling.

Everything Else

After introducing low-carb to his type 2 diabetic patients in a rural West Virginia hospital and having great success, Dr. Mark Cucuzzella wrote clinical guidelines for other hospitals to follow. Huge news if this catches on.

Fairy tales are way older than you think.

What happened to the hat?

Things I’m Up to and Interested In

Podcast I enjoyed: Tim Ferriss talks to Michael Pollan about psychedelics. “Don’t take anything your grandmother wouldn’t have encountered at Woodstock.”

I’d wear a coat made of this to keep warm: Cross-section of Emperor penguin.

Article I’m reading: Fiber and Colon Health on a Well-Formulated Ketogenic Diet

Interesting study: Men donate the most to panhandlers when in the company of a woman.

I didn’t think anyone else did this exercise but me: The Tinkerbell.

Question I’m Asking

How do you play?

Recipe Corner

Time Capsule

One year ago (Mar 3 – Mar 9)

Comment of the Week

“We’ve established that nitrates should come from plants, not chemical plants.”

– Even though I’m not completely sure I agree, that is a very good line, Angelica.

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