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Stronger Ankles Make for Happier Hips—And These 3 Exercises Can Help

According to the butterfly effect, one small change in the present can lead to a big change in the future… and that’s about where my understanding of chaos theory ends, folks. What I do know is that the human body operates in a similar way. When one thing gets thrown out of whack, it tends to have a ripple effect. And, specifically, if you’re not practicing ankle-strengthening exercises, your hips are likely paying the price. “Just like the song ‘Dem Bones,’ ‘the hip bone’s connected to the… knee bone.’ So, the ankle is really connected all the way up to the hip,” explains physical therapist Karena Wu, DPT, owner of ActiveCare Physical Therapy in New York City and India. Because everything is linked, weak ankles can cause trouble for your entire lower body and lead to unnecessary injuries. “If the ankle joints are weak, the emphasis gets placed on the knee and hip to create more motion and absorb more forces,” says Dr. Wu. “This creates an imbalance, so the other joints in the kinetic chain then have to step up and do the work.” This type of domino effect can happen in all types of movement patterns, but Dr. Wu says she most often sees weak ankles causing problems for folks who run or who play tennis, soccer, beach volleyball, or other sports that involve start and stop motions on uneven terrain. And that kind of makes sense, right? When you’re coming to an abrupt stop, landing at an odd angle could wind up straining your entire lower body. Fortunately, strengthening your ankles (and your feet) helps to increase the longevity of your hips (and your entire lower body kinetic chain). Below, Airrosti physical therapist Anthony Pavlich, DPT, shares the three ankle-strengthening exercises he recommends to everyone. 3 ankle-strengthening exercises recommended by a physical therapist 1. Monster walks  Stand with your feet shoulder-width apart and a resistance band around your calves. Tighten your core, and push your hips back until you’re in a half squat position. Keep your head and chest up, and your knees at about a 120-degree angle, making sure they stay behind your toes for the extent of the exercise. Push your knees out and walk forward and then backward while holding the half squat position. Keep your feet parallel, with toes pointed forward. 2. Single leg deadlift  Stand with your feet shoulder-width apart. Keep one foot planted on the floor and bend at the hip to press the opposite leg straight out behind you. Reach your arms straight down in front of your body, or place them on your hips to make sure your whole posterior chain (backside) is completely flat. Bring your leg back to the ground, and switch sides. For an added challenge, hold a dumbbell in one or both hands. 3. Split squats  Move into your lunge position with one leg forward and one leg back. Slowly lower yourself down to tap your back knee onto the ground, then use your glute muscles to contract and raise yourself back up to a tall, standing position. Make sure to complete an equal number of reps on each side. Read the full article

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I Spent a Week Working Out Like a Professional Ballerina—Here’s What Happened

Since childhood, I’ve been obsessed with ballet. Four-year-old me had dreams of hitting the big time as a professional ballerina, dreams that abruptly came crashing down just a day into ballet lessons when another little girl threw up all over my peony pink leotard—turning it an unsightly shade of pond-green—and tantrums ensued. I never made it back for a second class. Even though I wasn’t cut out for the ballerina life, my love affair with ballet continues to this day. There’s nothing quite like feasting yours eyes on a performance, watching the magic unfold as the curtains come up. The dancers flutter across the stage like doves, as they soar in the air and pirouette at the speed of light, all the while maintaining unflinching poise. But don’t be fooled: If you closely observe a ballet dancer in action, you’ll notice the contours of their taut muscles illuminated by the glow of the stage lights. Behind every graceful move hides unimaginable power. “We are essentially elite athletes, and I think that’s something people take for granted. What we do is extremely athletic, so we really need to support, fuel, and train our bodies,” says Isabelle Brouwers, first artist at the English National Ballet. It’s no secret that a grueling training schedule forms the backbone of a ballet dancer’s daily routine. Brouwers has a class in the studio every morning that lasts just over an hour. After that, the rehearsal schedule varies, but she currently has around six hours of rehearsal a day to prepare for Akram Khan’s Creature.   View this post on Instagram   A post shared by Isabelle Brouwers (@bellabrouwers) I wanted to know, though, what exercises does a ballet dancer turn to outside of the rehearsal studio to support her training? Well, it turns out the answer is pretty complicated. If there’s one thing a ballerina’s body needs to be, it’s adaptable. A dancer’s workout routine changes with the seasons. “When we’re doing classical work, I have to do a lot more intrinsic foot exercises. When it’s contemporary, I focus a lot more on deep lunge work and quad control; I do a lot of hamstring and glute exercises to really keep me grounded. will change around what we’re doing, and what we’re doing is changing constantly. We’re having to adapt and maximize the strength of our bodies in different ways. It’s a routine that’s constantly shape-shifting and evolving.” What happened when I tried a ballerina’s workout routine When I ask Brouwers about her current workout routine, she chuckles. “If we’re leading up to performance, people joke I’m always the first one in the building,” she says. “I absolutely love starting my day with Pilates; the reformer is a great way to get my muscles activated without too much fatigue before class.” On top of this, Brouwers squeezes in two or three strength and conditioning sessions a week. As I’m about to embark on a week of trying her workouts myself, I’m exhausted just thinking about what lies ahead. Brouwers gives me the rundown on the exact moves she does, but before I get started, she issues me a gentle warning. “Don’t try something you don’t know without asking for advice, and always start with the lowest weight you can—don’t try to impress or prove a point to yourself or others,” she says. I make sure this reminder is etched in my mind before I begin. Note to self: Approach with caution. Monday: Starting with morning Pilates When my alarm blares an hour earlier than usual on Monday morning, I summon the energy to set up my workout mat for some early morning Pilates. In a bid to stay as close to Brouwers’ routine as possible, I’ve invested in a foam roller, which she swears by. “Before I do anything I start with a good foam roll to release all the tension from the night before.” As a foam rolling novice, I decide to take her words of wisdom and turn to some expert advice, following along with a guided self-massage. And all I can say is, wow, my workouts will never be the same again. As someone who wiles away far too many hours at a desk, I felt some seriously satisfying relief in my stiff and sore lower body, as the foam roller unravelled knots of tension I didn’t even know were there to begin with. Then it was onto some deep core warm-ups and gentle glute activations on the mat. Brouwers recommends performing three sets of eight reps, but emphasizes that “there is no magic number.” I start with 90-90 toe-taps, keeping my pelvis as stable as possible. For core stability, I move on to opposite arm and leg extensions (aka “dead bug”), opening them away from my body and making sure, as Brouwers reminds me, to do so “without losing control of the hips.” Then onto bicycle crunches and some side plank pulses to really fire up those obliques. Moving on to the glutes: First up we have side leg lifts, followed by banded clams with a light resistance band, a move which strengthens the glute meds and improves hip alignment. Next up is Brouwers’ non-negotiable move: glute bridges. She starts with both legs rooted to the ground, before switching to single leg glute bridges. “It’s important to load eccentrically and concentrically—muscles contract and stretch, and this is a great move that does both.” At this point, Brouwers would move on to the main event in her morning workout: the reformer. Unfortunately for me, I’m in my cramped, one-bed apartment, and can’t magically teleport myself to a ballet studio decked out with hydrotherapy pools and ice baths, with physios and personal trainers on standby. If you’re like me, and your home gym consists of a worn-out Target workout mat, a cupboard full of soup tins for weights, and a dining room chair to wobble against during barre workouts, chances are you don’t have a state-of-the-art reformer lying around. But if you’re keen to reap some of the benefits of a reformer without splurging, give these moves that you can mimic at home a try. And if are lucky enough to have a reformer at your disposal, Brouwers’ routine varies, but she always does side-lying work with different spring levels, pushing against the bar both in turned-in (parallel legs) and turned-out positions. “Obviously ballet is very turned-out so you really have to strengthen the rotators,” she says. “It’s important to have an internal rotation as well because it’s a two-way movement that the hip has to do, and if you have no internal range, you’re more susceptible to injury.” Wednesday: Adding in strength and conditioning By the time Wednesday rolls around, it’s impossible not to notice how good my body feels. I’ve been working out every morning for the past three days, but my body is showing no signs of fatigue, strain, or tension. Pilates has always been a mainstay in my routine, but incorporating some new restorative movements into my workouts has really added that feel-good factor I was missing. However, it’s now time to overcome the hurdle that has been ominously hanging over me like a dark cloud: tackling my first ballerina strength session in the gym. To be honest, strength training has never been my thing. One F45 class was enough to put me off for life. When in the gym, I rarely stray from the cycling machine, avoiding the weights section like the plague. And to make matters more complicated, there is no one-size-fits-all strength routine for me to follow. As Andy Reynolds, medical director at the English National Ballet explains to me, training programs are scientifically tailored towards each dancer’s unique physical needs. “We profile the dancers twice a year, measuring factors such as range of movement, specific joint angles, and strength of the foot, ankle, hip, back, and lower leg.” The medical team tracks specific markers to determine whether the dancer is making progress or growing weaker in a particular area, building out a specific training plan from there. Reynolds approach is fundamentally data-driven. “However, I think there’s also a subjectivity at play,” he adds. “What the dancer feels like, what they themselves think they need as well, which is a more complicated nuance.” Brouwers herself let me in on a little secret: She doesn’t enjoy running. Because it’s so high impact, she prefers starting her gym workouts with a HIIT session on the elliptical or cycling machine, performing eight sets of 20 seconds on, 20 seconds off, for three rounds, with a break between each. “We’ll do more cardio if we’re not leading up to performance, because what we do in the studio is quite cardio-based anyway,” she says. This is welcome news to me. Hopping onto the bike at the gym, it’s the perfect amount of cardio to get me pumped, and I haven’t collapsed in a sweaty heap on the floor after 10 minutes. Now onto weights. As I’m no expert, I use the lowest weights possible, and look up each move beforehand to remind myself of the correct form to avoid injury. Brouwers will typically perform three sets of eight, though it varies depending on her training program. I start with Russian deadlifts, one of her favorites. “It’s one of those holistic exercises that I love because not only does it strengthen the hamstring, it also works on your single leg balance, and your oblique control,” she says. Brouwers also does a lot of plyometric exercises, such as jumping onto boxes to build power in her jumps. However, when I spot the boxes across the room, my mind jolts with a sharp premonition: I can already see myself face-planting against the box for an audience of eager spectators in this crowded gym, so it’s a hard pass from me. Instead, I (wisely) decide to do an adapted version of this move, doing jump squats on solid ground. Up next is weighted calf raises, before I move on to the leg press machine. “When we’re doing those huge jumps, the force on our body is around four times our body weight, so you really have to train your muscles to resist that,” Brouwers says. “We’ll do leg presses with up to two times our body weight of resistance on the legs.” Needless to say I opt for a much more modest weight, and I’d suggest my fellow beginners do the same. I leave the gym feeling confident. What I thought would be deeply intimidating and challenging turned out to be pretty approachable. I’d always believed that weight training wasn’t for the faint-hearted, but with some subtle adaptations, this routine eased me into strength training seamlessly. The key was adopting the same mindset as a ballerina: Don’t push yourself for the sake of it. It’s all about building strength gently and gradually, and every movement has its purpose. I made adaptations for my body, treating it as a professional dancer would—like a finely-tuned instrument that deserves care and attention. As Reynolds tells me, it’s all about working with your body rather than pushing it to its limit. “When ballet dancers are rehearsing all day long, it’s important not to fatigue them,” he explains. “More is not better.” Friday: Surprising conclusions I won’t beat around the bush. This week gave me an insightful glimpse into the world of dancer fitness, but I don’t feel like I strayed too far outside my comfort zone. While I enjoyed dipping my toe into the world of strength training, I definitely won’t be competing in the Olympics anytime soon. In their own right, the week’s workouts weren’t overly hardcore or intense. But that’s because dancers are rehearsing for six or so hours a day on top of them. Their workouts are just the cherry on the cake—a means of solidifying and balancing out the hard work being done in the rehearsal studio every day. The intention is to exercise mindfully and with maximum efficiency, to avoid fatigue and injury. Ultimately, we could all learn something from ballet dancers. Whether you’re a professional athlete, a CrossFit devotee, self-proclaimed Pilates princess, or someone who has never stepped foot in a gym before, it’s a good idea to incorporate gentle, staple practices into your routine, that make you feel good—both inside and out. You cannot underestimate the power of restorative movement, whether that’s a good foam roll at the beginning of the day, or 20 minutes of low-impact HIIT on the elliptical. And, if you ask me, the most admirable thing that professional ballet dancers have mastered (especially in the midst of today’s fitness culture that sometimes teeters on toxic) is the art of listening to their bodies. Read the full article

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Running vs. Walking: Which Workout Is Better for You?

According to a survey by the International Health, Racquet & Sports Club Association (IHRSA), 53 percent of people are going for walks and runs more often than they were pre-pandemic. And with seemingly everyone out there pounding the pavement, it’s left us wondering: In the battle between walking vs. running, which one reigns supreme? Is it better to walk or run? Generally, running tends to get a reputation for being a “better” workout than walking, but that’s not necessarily the case. “People will typically burn more calories while they run compared to when they walk but that doesn’t mean it’s a ‘better’ workout by any means,” says Steve Stonehouse, NASM CPT, USATF certified run coach and director of education for STRIDE  “There are a lot of factors that will decide which would be ‘better’ and they’re mostly specific to the individual.” Walking is also usually touted as an easier option, but that’s not always true, either. “You can perform a well-designed walking workout, and it can be very difficult,” says Stonehouse. “Variables like speed, incline, and duration will all impact the effectiveness of your workout. An easy-paced 30-minute walk will not produce the same results as a high-intensity speed workout for a running, but the same goes for an easy-paced run and a walking workout including different grades of incline.” The benefits of running An efficient exercise that activates your muscles, running and longevity go together like PB&J. Jogging has also been shown to benefit your endurance, heart health, mood, and sleep. The benefits of slow jogging add to that list, but it also increases endurance. The benefits of walking Walking is one of the most accessible forms of exercise there is that is also easy on your joints. Walking for brain health means this form of movement will help keep your noodle smart as well as your body healthy. What equipment do you need? A good pair of shoes is tantamount to making the most of your run, walk, or jog. Walking vs. running shoes differ in the amount of support and cushioning they give, versus how light they’ll keep you on your feet. Here’s Well+Good’s guide to our favorite walking shoes and our favorite running shoes for different types of feet. Walking vs. running: Which is “better” for you? To help you figure out which workout is the best for you (which, BTW, is not the same as simply being “the best”), we pitted the two modalities against each other in six different categories, depending on what you’re looking for. But one important thing to keep in mind? “It’s not about walking versus running. It’s about learning how to incorporate both to get the best workout possible while keeping it safe and effective,” says Stonehouse. Because no matter how fast you’re moving, the fact that you’re moving your body is enough to be proud of. For your joints: Walking If you’re looking for a workout that’s low impact but still effective, walking is the clear winner. “Walking puts less impact on your joints, primarily because one foot is in contact with the ground at all times, whereas with running, you’re leaving the ground with both feet on every step,” says Stonehouse. “Depending on your efficiency, the pounding can add up with the miles you’re logging.” Runners are also at a greater risk of injury than walkers, and one study found that men who run or jog are 25 percent more likely to wind up with issues in their feet, Achilles tendons, and tibias. But if you do want to speed things up? “Runners can decrease their risk of injury by building up slowly—often ‘too much, too soon’ is where problems can come in,” says Betsy Magato, Charge running coach. “Working under the guidance of a coach or following a plan can help avoid this.” For when you’re short on time: Running According to Magato, a two-mile run and a two-mile walk will deliver the same benefit—running will just allow you to do it faster. “Thirty minutes of running is equal to about 60 minutes of walking,” she says. “If you only have 30 minutes to dedicate to a workout, a run might be best, but if you have an hour, a walk may be better.” For recovery: Walking Any trainer will tell you that you can’t operate with a “go hard or go home” attitude in every workout, and walks are a great option when you want to take it easy while still getting some movement in. “The day after a hard workout, a walk is a great form of active recovery,” says Magato. Plus, walks are a great way to increase your overall mileage, particularly if you’re prone to injury. For your body mechanics: Running When you go for a walk, your body tends to stay in the same position the entire time, whereas with running, you’re changing things up as you move at different speeds and incline. “There’s value in putting your body in those slightly different positions,” says Stonehouse. Holding your shoulders back as you run has beneficial impacts on both your core strength and your posture, which come in handy long after you’ve reached the finish line. For longevity: Running or walking Researchers have found that both running and walking regularly can have significant impacts on your overall health. A 2003 study on 33,000 runners and 16,000 walkers found that over six years, both activities led to similar reductions in risk for high blood pressure, high cholesterol, diabetes, and heart disease. Plus, both activities offer the same types of benefits for your mental health. “Being active improves quality of life, and both running and walking can help improve your mood, build self-confidence, and help you deal with stress,” says Magato. Consider a run-walk or running slowly If you’re looking for the best of both worlds, why not combine the two? A walk-run is how everybody from couch-to-5Kers, to marathoners, train to increase endurance. You get the heart rate spikes of running, but the lower impact and longevity of walking. Mike Curry, a CPT and the founder of Strongboard Balance, advises his clients to try the “rog:” “It’s a little faster than a jog, but it’s slower than a run, with higher knees so that you get a little more flexing, but you’re coming down more flatfooted versus heel to toe, which can be very hard on the joints,” Curry says. What is the Japanese running method? Another name for a pace that you can sustain for a long time is the Japanese running method, AKA the “niko-niko” or “smile” jogging method. Created by  Hiroaki Tanaka, PhD, professor at Fukuoka University in Japan, this is a pace where you should be able to run and still sing your favorite song. You can also calculate it based on your age and heart rate, trying to achieve 50% of your VO2 max: keep your heart rate at 138 minus beats per minute. Is it better to walk fast or jog slow? Curry says to maximize the cardiovascular benefits of walking, jogging, or running, while minimizing the potential for damage to your joints, he advises clients to power walk. “Walking—not strolling—at a fast pace, as fast as you can go before you run, is gonna be the most efficient,” Curry says. At the same time, Curry says “to each their own.” It’s really about what you enjoy, and what’s going to get you out there moving. Is it better to run for 30 minutes or walk for an hour? A longer fast-paced walk and a shorter slower paced run deliver the same cardiovascular and health benefits, which is why the World Health Organization recommends 150-300 minutes of moderate activity per week, or 75-150 minutes of vigorous activity per week. So, which one should you choose? “Both running and walking have their benefits—and both can be included in the same fitness plan,” says Stonehouse. “The ‘best’ really depends on what you like and are going to do consistently.” If you love to run, great! You can do that whenever you want. But if a good, long walk is more your speed? Also great! Both modalities have their own place in any fitness routine—it’s all about figuring out what works for you based on what your goals are, and which one will keep you moving. Need a little running inspiration? Try this endurance workout, led by Nike run coach Jes Woods:   Read the full article

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White Bean Chili with Chicken (or Turkey)

This white bean chili with chicken (or turkey) is really one of those soups that is packed with a ton of flavor. It's healthy and simple to make. You know what the best part is???? You can use leftover turkey or chicken! No more plain leftover chicken! If you don't have leftovers, you can also chop up a turkey or chicken breast and cook it with spices, then prepare the soup.. This white bean chili is made with easy to find ingredients like chicken or turkey, canned white beans, canned green chilies, and chicken broth. It's satisfying, delicious, and ready in a few minutes with very little effort. Perfect for fall! Types of Beans The white beans that we like to use in this recipe are: navy beans, white kidney beans (also know as cannelloni), lima beans or great northern beans. All are great, so use what you have in the pantry. How to Make White Bean Chili with Chicken (or Turkey) First prep all the ingredients. This is a super easy quick recipe and fly by if everything is ready. First, measure the spices. Then chop the onion and garlic. If using raw chicken or turkey cut it into small bite size pieces. If using an already cooked chicken/turkey shred it into strips. Heat the olive oil in a sauce pan and add the chopped onions and garlic. Cook until the onions start to soften, about 3 minutes. Add the chicken and the spices. Cook over medium heat until the chicken is done. About 5 to 10 minutes depending on the size of the chicken pieces. (If using already cooked chicken, just heat through and incorporate the spices.) The spices will start to stick to the bottom and sides of the pan, don't worry about it, they will come up when the chicken broth is added and really infuse a ton of flavor into the soup. Add the broth and bring to a boil, then turn down to a simmer for 15 to 30 minutes. If using dry beans add the pre-soaked beans when the broth is added. If using caned beans wait until the broth has simmered for a while until the broth is really flavorful. White Bean Chili - Dried Beans or Canned Beans We made the white bean chili with dry beans but if you want a really quick chili make this with canned beans. If using dry beans place the beans in a large bowl and cover with water. Let them soak overnight. They will be soft but will need a little extra time to cook than canned beans. So, we added the beans when the broth was added. They cooked and softened to the similar texture of canned beans. Puree one can of the beans or two cups of pre soaked dry beans. Add the the pureed beans to the soup and simmer for an additional 10 minutes or so Chop the Anaheim/ Hatch chilies or use already chopped green chilies. Remove from the heat and stir the peppers into the white bean chili. NOTE: We actually roast some Anaheim and Hatch chilies in the summer and freeze them so we have them to make dishes like this white bean chili through the winter. It's really easy to roast peppers and they are so delicious, we highly recommend trying it. Serve the white bean chili with cilantro, sour cream, green onions and even cheese. Play with your favorite toppings. This is always fun to have several choices for everyone to try something new. Hey, this white bean chili is good with no toppings. We've also found its fun to have Frito's, Corn Chips, or Doritos with the chili. And of course we had to add a Jalapeno for a little heat. So darn good!!!! White Bean Chili with Chicken (or Turkey) White Bean Chili with Chicken is packed with beans, green chilies, and warm flavors like cumin. Low in calories, easy to make, and filling. #wprm-recipe-user-rating-9 .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }#wprm-recipe-user-rating-9 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-9-33); }#wprm-recipe-user-rating-9 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-9-50); }#wprm-recipe-user-rating-9 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-9-66); }linearGradient#wprm-recipe-user-rating-9-33 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-9-50 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-9-66 stop { stop-color: #ffffff; } Print Pin Course: Main Course, Main Dish Cuisine: American Keyword: Soup, White Bean Chili Prep Time: 5 minutes Cook Time: 10 minutesSimmer Time: 1 hour Total Time: 1 hour 15 minutes Servings: 6 Servings Calories: 370kcal Author: Belly Laugh Living A Few Things We Use Stock Pot Ingredients1/2 Tablespoon Olive Oil1 Medium Onion Chopped2 Cloves Garlic Chopped1 Pound Chicken Breast Or Turkey Breast1/2 Tablespoon Chicken Bouillon Powder1 teaspoon Ground Cumin1/2 teaspoon Pepper32 Ounces Chicken Broth 3 Cans White Chili Beans, Cannellini Beans or Navy Beans We like a combination of the beans4 Ounces Green Chilies Canned or use Fresh Anaheim/Hatch Peppers 1/2 Cup Cilantro or Parsley Optional-For topping2 Green Onions Optional-For topping1/2 Cup Sour Cream Optional-For topping InstructionsPrep Ingredients Measure Spices (Cumin, Bouillon, Pepper, ) Chop Onion Chop Garlic Cut chicken breast into bite size pieces Chop green chili peppers Thickener for Soup Puree 1 can of beans in blender/food processor. Blend until smooth Make the ChiliAdd olive oil to a large pot. Add the chopped onions and garlic. Cook until onions start to soften about 3 minutes Add chicken and spices (chicken bouillon, cumin, and pepper) to the onions. NOTE: the spice will start to stick some, don't worry, when the chicken broth is added they will mix into the broth. Cook the chicken until it turns white and is cooked all the way through. About 5-10 minutes Add the chicken broth to the chicken/onion mixture. Bring to boil, then turn down to a simmer and cook for about 15 minutes to 1/2 hour. Add two cans of beans and the 1 can of pureed beans to the chili. Simmer for 10 minutes Stir in the green chilies Serve with sour cream, chopped spring onions, and cilantro or parsley. Enjoy!!!! NotesIf using Canned Beans this Chili will be ready in about 30 minutes.    NutritionCalories: 370kcal | Carbohydrates: 51g | Protein: 37g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 49mg | Sodium: 1797mg | Potassium: 740mg | Fiber: 12g | Sugar: 3g | Vitamin A: 184IU | Vitamin C: 7mg | Calcium: 144mg | Iron: 5mg Tried this recipe? We'd love to hear from you!Mention @bellylaughliving or tag #bellylaughliving! Pin Recipe The post White Bean Chili with Chicken (or Turkey) appeared first on Belly Laugh Living. Read the full article

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The 8 Stretches a Physical Therapist Does Every Morning To Start Her Day

Being a member of the roll-out-of-bed-and-onto-the-computer crew has its appeal. Primarily, that extra few minutes of sleep in the morning. But if you want to prepare your body for the day ahead the same way you would your mind with a cup of coffee, you might want to set your alarm a little earlier. Really just 14 minutes earlier. That’s the length of a new routine of dynamic stretches for the morning from Well+Good’s Trainer of the Month, physical therapist Winnie Yu, DPT, who has put together her go-to moves for the morning. The full-body routine will lube up your joints and tendons, and also help activate your muscles. This will have you feeling more alert, but it will also enable your muscles to perform their very important duties of holding you up with good posture all day. “If you spend a lot of time on your phone, or even at your computer for your day-to-day, this is a great thing you can do to prime those muscles at the start of the day,” Dr. Yu says. Don’t worry, we know these are the first moves you’ll do in the morning, so Dr. Yu is ready to ease you into it with slow, gentle movement. You’ll start with a dynamic version of a three-directional child’s pose, meaning you’ll stretch back onto your hips with your arms in front of you, to the left, and to the right, moving in and out of tabletop position. Bringing a little movement to what’s typically a static recovery stretch is “a great way to bring more blood flow to those muscles at the start of the day,” Dr. Yu says. “Once we switch over to the opposite direction, we can hone in to each side a little bit better. You should feel a deeper stretch into those side trunk muscles.” Next, half kneeling poses, lunges, and even some planks (don’t worry—you won’t be holding the position long), will help gently awaken your hip flexors, which can get shortened when you spend long periods of time sitting. Finally, a standing series in which you’ll stretch your shoulders, open your chest, and create space in your lower back, will set you up for feeling “looser, more mobile, and ready to tackle the day,” Dr. Yu says. So, have we convinced you to set your alarm 14 minutes earlier? Give it a shot: Your body will thank you for it. Read the full article

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Jaw Dropping Transformation With Autoimmune Condition

Jaw Dropping Transformation With Autoimmune Condition Jaw Dropping Transformation With Autoimmune Condition. Paula is an absolute inspiration. After being diagnosed with a progressive, incurable autoimmune disorder at age 21, she found herself in a situation of bone loss, cartilage loss and eroding joints. Many people in this condition would not even attempt to work on Jaw Dropping Transformation With Autoimmune Condition appeared first on Hitch Fit Online Training Read the full article

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3 Pre-Workout Breathing Exercises That Will Give You *Just* the Right Energy You Need

Breathing: It’s as natural as, well, breathing…right? Not necessarily, says Nike’s official breathwork coach Stuart Sandeman. “The way we are thinking and feeling will affect our breathing—but also our breathing will affect the way we’re thinking and feeling,” he says. “So steadying and balancing our breaths basically becomes an on-and-off switch for our nervous system.” One place especially where have a few tools to help you manage your inhales and exhales can come in handy is while training, which is where pre-workout breathing exercises can be beneficial to prime your body to better performance.  During aerobic exercise like steady state cardio, your body gets energy from the oxygen you breathe, and during anaerobic workouts (think: HIIT and even strength training at times), it pulls power out of the glucose stores made from the food you eat. “So breathing is really about energy demands,” Sandeman explains. “Our cells need more energy if we’re going to do something like go for a run. In essence, when we breathe more fully, we create more energy.”  Put another way, when you master your breathing, you’ll reach new levels of physical achievement—and enjoyment. Sandeman’s coaching in breathing techniques has unlocked unprecedented performance for Great Britain’s Olympic rowing team, Olympic-level swimmers, and UFC fighters. You may also have heard his (very soothing) voice on the BBC’s Decompression Session series, or seen his Sunday Times bestselling book Breathe In, Breathe Out. 3 pre-workout breathing exercises to up your performance To get motivated when your energy levels are low: belly, chest, exhale How to: Breathe through your nose and into your belly on a count of 1. Think of allowing your diaphragm to expand. Breathe through your nose and into your chest on a count of 1. Think of letting the chest expand up and out. Exhale through your mouth on a count of 1. Repeat as desired, up to 60 seconds. Optional: End by shaking your body out. Why it works: “People get a bit scared by the word ‘stress’ because they think stress is the thing we must avoid at all costs,” says Sandeman. “But positive stress motivates us and gets us ready for action.”  To calm your nerves before a big race or competition: box breathing How to: Breathe in through the nose for 4 counts. Hold for 4 counts. Breathe out through the nose for 4 counts. Hold your breath for 4 counts. You should notice a difference after just one cycle. Ideally, repeat for four minutes. Why it works: “Box breathing will still your mind and body to get you ready and into flow state,” says Sandeman. “Navy SEALs use box breathing before going into conflict because they don’t want to go into a difficult combat circumstance feeling either super relaxed or really tense.” To quiet the mental chatter so you can focus on working out: hands-free alternate nostril breathing How to: Close your eyes. Breathe in, directing the air through just your left nostril. Breathe out, directing the air through just your right nostril. Breathe in, directing the air through just your right nostril. Breathe out, directing the air through just your left nostril. Repeat as desired, until you feel ready to open your eyes and come back into the space. Why it works: “Alternate nostril breathing, where you manually close off one nostril at a time, is quite common in yoga,” says Sandeman. “But this way I like to do it with clients is super fun—and challenging enough that it’ll help you find your laser focus.” Before your next workout, try dialing up—or down—your energy levels as needed with one of Sandeman’s favorite pre-workout breathing exercises. But you don’t have to save them just for when you’re training. Use these breathwork techniques anytime you could use a little recharge throughout your day. Read the full article

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How… Less-Than-Ideal Is It To Pause a Virtual Workout Class for a Couple Minutes Here and There?

Let’s be honest: While virtual workouts can be a convenient way to get in a workout without the hassle, time commitment, or social stress of going to the gym, it’s pretty easy to get distracted. You might have started a 20-minute video with the best of intentions. But before you know it, you’re answering a text, wrangling your dog off of your exercise mat, or stepping away for a minute to sign for a package when the doorbell rings. “People may not feel as accountable to the instructor or other participants as they would in a live class, which can make it easier to lose focus,” says personal trainer Michael Hamlin, a strength and conditioning specialist, and the founder of EverFlex Fitness. “The convenience of being able to work out at home can make it tempting to multitask or check your phone.” So, is it okay to pause a workout you’re taking online? What really is the impact of taking short, unplanned breaks? How breaks can impact your results According to Hamlin, taking a brief break here or there during virtual workouts is unlikely to have a significant impact on your overall results. However, once you start taking numerous breaks or longer breaks, you may be short-changing yourself. “Taking too many breaks or allowing distractions to take over can make it harder to maintain intensity or complete the full workout,” explains Hamlin. “The bigger problem with answering a short text is that it can be very easy to continue answering every notification that pops up on your phone.” The other downside of answering your phone during a virtual class is that the distraction shifts your focus. “If you get annoying news via a text, how likely are you to be thinking about good form for your next exercise?” cautions Hamlin. Are there certain kinds of workouts where you really shouldn’t—or should—take a break? A solid cardio session requires getting your heart rate up to a certain intensity—which breaks could detract from. “If you are answering a text, you aren’t likely to be pushing yourself very hard, which may prevent you from reaching your cardio goals,” says Hamlin. On the other hand, breaks during strength training workouts are typically much less problematic and sometimes even deliberate. “For strength training, you may need short breaks depending on your program in order to recover for your next set,” shares Hamlin. “Many lifters will jump onto their phone in between sets knowing that they have a minute or two between sets.” That said, you don’t want the breaks to get too long. (And we all know how easy it is to get lost in our phones.) “We all need rest periods during our workouts but phones are designed to pull you in and make you forget what you were doing beforehand. The risk is that you will extend your rest period and not provide the body with its optimal stimulus for improvement (cardio or muscular),” cautions Hamlin. Rather than hopping on TikTok, or responding to a text, Hamlin recommends using your phone to input data on your reps and the weight you lifted so that you can have a record to refer back to. And remember that breaks can have a strategic place in any workout, if used thoughtfully. Particularly if you are rebuilding your fitness or trying a new type of exercise, pausing to take a break can help you get through the workout at your own pace. “Quick rest breaks can be useful for managing fatigue or staying motivated during longer workouts. Sometimes, the best workout is one that you finish even though you didn’t hit any of your goals that day,” notes Hamlin. “Using longer rest periods when you don’t perform as expected is a great way to increase the chances of you finishing your workouts.” Tips to avoid distractions during virtual workouts Even when you’re at home, treat yourself to focused workout time. Set your phone to ping you with only the most important notifications, and put on headphones so your roommates or family members know not to interrupt you. Hamlin suggests you use whatever breaks you need to take during the workout to record your progress, pay attention to what’s next, drink some water, and focus on the movements you have to do. But don’t forget the reason you turned on a virtual workout in the first place. “A phone is an amazing tool for a virtual workout and gives us so much,” he says, “but we need to be cognizant that phones can pull us away from why we are working out in the first place.” Ready to give a distraction-free online workout a try? Here’s a low-impact HIIT session: Read the full article

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The Case for Hot Girl Walks To Save the Planet

The Case for Hot Girl Walks To Save the Planet Swapping even some of our short drives for a self-care stroll could majorly cut down on carbon emissions. In the court of public opinion (aka the internet), if I had to plead my case for hot girl walks being good for not just you, but the environment, I’d feel as confident doing so as Gwyneth Paltrow sitting in front of a jury of her peers. For starters, there are the many physical benefits associated with the practice, like helping you live longer and reducing your risk of developing chronic diseases, NBD. But did you know that swapping your short commutes in the car for these self-care strolls could not just help save your sanity, but also help save the planet? Let’s just say that all the pretty* girls walk like this.  Despite the name, you do not, in fact, need to identify as any particular gender in order to enjoy walking like a hot girl. All you need is to embody the energy as described by hot girl walk creator Mia Lind: “The hot girl walk is a four-mile, outdoor walk that builds confidence through movement, serving as a dedicated time for you,” she says, emphasizing the you. “During a hot girl walk, you focus on three things: gratitude, goals, and confidence.”  “During a hot girl walk, you focus on three things: gratitude, goals, and confidence.—Mia Lind It may seem hyperbolic to declare that these TikTok trendy hot girl walks could “save the planet.” But when you consider that the Environmental Protection Agency (EPA) names transportation as the number-one generator of greenhouse gas emissions in the U.S., I don’t sound like I’m so full of hot, carbon-dioxide-filled air, do I?  Right now, Americans take an average of four car trips daily, totaling a whopping collective 1.1 billion rides every 24 hours. But here’s the thing: According to the Federal Highway Administration, almost a quarter of those trips are less than a mile long, and 45 percent are under three miles, putting them in prime hot girl walking territory.  Opting to hoof it more and drive less can reduce your carbon footprint significantly. Sure, you will burn calories that need to be replaced by eating more food, which itself takes greenhouse gasses to produce and transport. But a study conducted by the environmental research organization Pacific Institute found that walking 1.5 miles created less than a quarter of the carbon emissions as driving the same distance—and that’s taking into account your post-walk snack.  Researchers found that driving that far would generate 1,000 grams of CO2, while walking the same distance generates 230 grams. To put that into perspective, the average cup of coffee has a carbon footprint of about 50 grams of CO2, so you could theoretically consume about 17 more cups for the same amount of carbon if you opted to walk that mile and a half instead of take a car.    What’s more, the EPA says Americans could collectively save $900 million in car costs (including $575 million in fuel alone)—and the CO2 equivalent of taking 400,000 cars off the road—by swapping just half of our short drives (the ones that are less than a mile) for walks.  Stocksy / Lightsy Even though she wasn’t initially considering the environmental impact when she created the hot girl walk, Lind, who lives in Los Angeles (arguably one of the least walkable cities in the country) says she’s noticed her own car usage has dropped for little errands she’d normally drive for. Another unexpected side effect? “Spending more time outside also made me more aware of the effects of carbon emissions on our planet,” she says. Lind recently teamed up with the fitness app Strava to start turning hot girl walks into a global challenge to raise money for charity; she hopes to do more to support climate activism in the future, and this April Strava is collectively asking its community to divert enough vehicle trips to circle the globe 100 times by walking, running, or cycling instead. I realize that there are some limits to the argument I’m making here that would certainly come up in a cross examination. Walking isn’t an option for everyone (though you could reap the same environmental benefits from riding a bike, or making the trip in a wheelchair, if those are options available to you). Not all places even have sidewalks or streetscapes that are conducive to walking. And unless you are a member of the postal service, you’re unlikely to hoof it in inclement weather—understandable.  These are all valid, but I would conjecture that the reason most people who are able to walk don’t is because they think taking a car will be faster. Fight me. A lot of times, though, driving isn’t all that much faster. How often have you hopped in the car to head to the pharmacy because Google Maps tells you it’ll only take six minutes to get there, compared to 12 minutes walking, only to spend another 10 minutes driving around looking for a parking spot? You do the math. I rest my case.  * Read: eco-conscious  Read the full article

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Spicy Bacon Stuffed Mushrooms

Spicy bacon stuffed mushrooms. . . YES PLEASE!!!!! We found these great mushrooms at the store the other day. They were just too nice to cut and use as a supporting veggie in the main course, we had to do something more with these beauties. So, we started looking around the fridge and discovered, we had bacon, cream cheese (that was NOT expired, score!), and some ranch dressing (also NOT expired, double score! No borrowing weird items from the neighbor this time! 😆I'm just kidding, we don't actually do that.). Usually, when we make stuffed mushrooms we use ranch seasoning to add flavor to the cream cheese. Lucky for us, this time, we didn't have any of the ranch dry seasoning in the house, soooo we substituted it for ranch dressing. Let me tell you, this was the best substitute ever!!! The flavor popped and it made some of the most fantastic stuffed mushrooms! Best way to cook bacon The hardest part about making these spicy bacon stuffed mushrooms is cooking the bacon and maybe stuffing the mushrooms. Yeah, they are easy to make! TIP: Don't pan fry the bacon. First, line a baking sheet with foil and place the bacon on the baking sheet. Bake the bacon in the oven at 375 degrees for about 20 minutes. Meanwhile, the kitchen will smell great and the bacon is nice and crispy. In addition, NO mess! Just let the bacon grease cool. It can be saved to cook with in the future if you want, or just throw the grease out with the foil. You can also air fry the bacon. Air frying is easy to do but usually, depending on the size of your airfryer, only cook 3 or 4 pieces of bacon at a time, plus there seems to be a little more mess than baking the bacon. After the bacon is nice and crispy, just quickly chop it up, and now its time to make the spicy bacon stuffed mushrooms How to make Spicy Bacon Stuffed Mushrooms Rinse the mushrooms with cold water to remove all the dirt. Leave them in a colander to dry or dry them with a paper towel. Remove the stems and with a spoon gently remove some of the lose mushroom around where the stem was, making sure not to break the mushroom. This just makes it easier to get the cream cheese ranch mixture into the mushrooms. Mix together the cream cheese, bacon, ranch, garlic, habanero (if you want it spicy) and garlic powder. Now its time to stuff the mushrooms. Using a spoon, scoop out about a Tablespoon of the filling (this all depends on the size of the mushroom), and gently fill the mushroom to the top. Do this for each mushroom until they are all filled with the cream cheese mixture. Sprinkle additional cheese on top of each spicy bacon stuffed mushroom. The mushrooms are great with parmesan cheese or cheddar cheese. Let us know if you try another cheese. Bake the mushrooms in the oven for 15 minutes until the cheese has melted and the tops are golden. Top with cilantro, parsley or green onions. Enjoy!!!! Spicy Bacon Stuffed Mushrooms Stuffed Mushrooms with Bacon, Cream Cheese, and Ranch dressing. Add habaneros for a fun twist and spicy kick to a poppable appetizer classic. #wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #ffffff; } Print Pin Course: Appetizer, Dinner Cuisine: American Keyword: Bacon, Mushrooms, Spicy Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes Servings: 12 Mushrooms Calories: 70kcal Author: Belly Laugh Living Ingredients3 Slices Bacon5 Tablespoons Philadelphia Cream Cheese Whipped Cream Cheese1 Tablespoon habanero Optional1 teaspoon Garlic Powder2 Tablespoons Lite Ranch Dressing12 Bella Mushrooms2 Tablespoons Parmesan cheese or Cheddar Cheese1/2 Cup Cilantro Optional for topping InstructionsCook Bacon until crispy. See above for tips on cooking the best bacon. After the bacon has cooled, chop or crumble into pieces. Set aside. Preheat oven to 350 degrees, Wash mushrooms and de-stem. Gently pat dry with a paper towel and place the mushrooms on a foil lined baking sheet. 12 Bella Mushrooms In a bowl mix together - cream cheese (we like Philadelphia Whipped Cream Cheese), cooked chopped bacon, ranch dressing, garlic powder, and habanero (if using). 3 Slices Bacon, 5 Tablespoons Philadelphia Cream Cheese, 1 Tablespoon habanero, 1 teaspoon Garlic Powder, 2 Tablespoons Lite Ranch Dressing Stuff each mushroom with the bacon cream cheese ranch mixture and place back on the foil lined baking sheet. Sprinkle parmesan cheese or cheddar cheese on top of mushrooms2 Tablespoons Parmesan cheese or Cheddar Cheese Bake in the oven for 10 minutes until mushrooms are golden brown1/2 Cup Cilantro Sprinkle with cilantro. Enjoy!!!! NutritionCalories: 70kcal | Carbohydrates: 2g | Protein: 2g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 13mg | Sodium: 96mg | Potassium: 120mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 166IU | Vitamin C: 2mg | Calcium: 29mg | Iron: 0.1mg Tried this recipe? We'd love to hear from you!Mention @bellylaughliving or tag #bellylaughliving! Pin Recipe The post Spicy Bacon Stuffed Mushrooms appeared first on Belly Laugh Living. Read the full article

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Micah and Diana LaCerte Press Page

  Motivational Speaking - Podcast Guests - Workshop Presenters  Contact via the form at the bottom of the page for details on booking Micah and Diana individually or as a couple. Websites: www.HitchFit.com - Online Personal Training www.RockbodyRetreat.com - Rockbody Retreats www.HitchFitgym.com - One on One Personal Training in Kansas City About Micah and Diana:  Micah and Diana LaCerte Press Page appeared first on Hitch Fit Online Training Read the full article

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If You Work With Your Hands, You’ll Want To Try This 15-Minute Pilates Routine for Wrist Pain

If you work with your hands in some capacity, you’ve probably had sore wrists at some point. Maybe you had a super long barista shift or typed on your laptop from a weird angle. But while there are lots of workout and stretch routines for easing back pain or loosening your hips, the wrists all too often get ignored by fitness pros. That’s why today, Brian Spencer from Easter River Pilates is taking us through 15 minutes of wrist-friendly TLC. If you’re someone who usually gets that white-hot ache in your wrists super easily whenever you’re on all fours during a workout, you’re not alone. But it might be a sign to work on your upper body strength so you can decrease the pressure on your wrists, Spencer explains. That’s why this Pilates for wrist pain workout includes exercises for the chest, arms, and shoulders. “If you’re kinda wondering, Why we are doing so much shoulder work today?” says Spencer. “One of the main reasons for having a lot of wrist discomfort on all fours is the need to strengthen up those shoulders. When those shoulders aren’t super strong, your weight just gets kind of loaded into the wrist joint. So building up shoulder strength is a great way to reduce discomfort on your wrists.” Expect a lot of repeated arm movements that involve reaching and using the full range of motion in your shoulders in this workout. There’s no move that Spencer doesn’t explain with a cheery, fun, and easy-to-understand delivery. As you’re extending your arms out, up, and around, with added hand movements to support strong wrists, he offers helpful visuals like “there are a million dollars on the ceiling that you’re reaching for.” Doing this 15-minute series regularly can help you “go from wrist-pain friendly to wrist-pain free,” as Spencer cheekily puts it. Anything is optional, of course, and the best part? There are no vigorous, on-all-fours moves in sight. Read the full article

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‘I’m a Trainer, and Here’s How I Design a Workout for Max Mental Health Benefits’

Exercising can be a powerful tool for maintaining and improving mental health—just ask science. A recent study published in the British Journal of Sports Medicine, one of the largest studies on the topic to date, found regular exercise to be effective in treating symptoms of depression and anxiety. But not all workouts are created equal, and some will be more beneficial to your mental health than others. Plus, it’s possible for exercise to have negative mental health impacts, especially when related to exercise addiction. So how do you ensure your workout is serving both your body and your mind? Grace Albin, a Pilates instructor and personal trainer with a passion for optimizing exercise for your mental well-being, shares her best mental health exercise tips below. 5 mental health exercise tips a trainer swears by Tip 1: Find what works for you Reaping the most mental health benefits from your workout means exercising consistently. Finding an activity that you genuinely enjoy can help with this, says Albin, and sports psychologist agree. It can increase your intrinsic motivation, or doing something for the internal satisfaction of doing it, rather than the external validation or reward, Jamie Shapiro, an associate professor of sports psychology at Denver University, previously told Well+Good. When you find the right form of movement, you’ll know, Albin says. It’ll be something that makes you feel good and that you can look forward to, rather than “another chore on the to-do list,” she says. “It should be a thing that you get to do, not that you have to do.” One workout may not be your go-to mental health boost forever—if you feel yourself starting to get bored or feel unsatisfied, switch things up, says Albin. Just don’t overthink it, and go with your gut: “Overthinking it will actually backfire on you,” she says. “Exercising is the time to be intuitive rather than overly mental.” In general, science shows that low-stress workouts tend to be best for your mental health, but again, that’ll vary from person to person. The goal is to find something that lights you up without leaving your feeling too amped up in the end. Tip 2: Be selfish about your workout time For your workout to benefit your mind, as well as your body, make sure it is truly your time. Resist the temptation to make it a multitasking event, says Albin, whether that’s walking the dog or pushing the stroller as you run, or listening to a work-related podcast. Trying to do the most can undermine the point of exercising for your mental health by increasing the stress level of the workout. “Doing exercise can have great stress management implications,” Darren Lumbard, a psychologist who works with athletes at Atlantic Sports Health, previously told Well+Good. “But if we’re getting stressed , we counter the positive effects of exercise.” Instead, Albin says, your workout time should be multisensory, “whether you’re listening to the playlist you really like, or walking in a park that you love to see,” says Albin. “I promise you’re going to have so much extra energy that day that you’ll feel like you gained an hour of productivity.” Proponents of multisensory workouts say their ability to help your mind stay present deepen the mental (and physical) health benefits. “Research has shown that if our minds are focused on the present moment and we’re paying attention to our senses, we tend to perform at a higher level,” Justin Anderson, a sports psychologist and founder of Premier Sport Psychology in Minneapolis, previously told Well+Good. “You have a certain video, song, or energy being transmitted—that’s an emotion that helps drive energy to harness and focus on the drill at hand.” Don’t sacrifice what you need out of your workout for social reasons either, says Albin—maybe you feel pressure to take Zumba dance workouts because that’s what your friend does, for instance, but what you’d really rather do is yoga. “You got the physical benefits, because you went to a class and moved your body, but you didn’t get the mental benefits, because that wasn’t the exercise that your body was telling you to do that day,” says Albin. Tip 3: Create a designated exercise space If you’re working out at home, create a space (even if it’s small!) that will help you be mentally present. “For some people, it’s that dark, traditional spin class atmosphere with the electronic music,” says Albin. “And for some people, it’s super bright, lots of sunlight, you’ve got your candle, and it’s like a spa.” Small choices like lighting and music can set the tone for a workout that rejuvenates both mind and body. Tip 4: Keep it simple But that doesn’t mean you have to spend lots of money on fancy fitness equipment or products. In fact, Albin says, doing so can mitigate the mental health benefits of working out for some people, since “you’re stressing yourself out because now you’re going to be paying for this thing for the next few months of your credit card statement.” As long as it won’t bring guilt or stress into your workout, Albin acknowledges that having a cute new outfit, or resistance bands that match your exercise mat, can be motivating, and make the experience more fun. “But you absolutely do not need to buy anything special in order to do this,” she says. “That’s one of the barriers for people who think they don’t have the money, or don’t have the time—you don’t even need a full hour.” Tip 5: Leave the competitive mindset for another day For the last of her mental health exercise tips, Albin shares that while there’s a time and a place for competitive workouts, she believes they aren’t as beneficial for mental health. If you love racing your friends on your Peloton or trying to stay in the orange zone at Orangetheory, great, says Albin—just be sure you have at least one workout a week that’s just about enjoying moving your body. Read the full article

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Barre Versus Pilates: Which Gives You a Better Workout?

There are endless exercise options out there, but only so many hours in a day. How are you supposed to know which workout will meet your needs—especially, when some are so similar? Take, barre and Pilates. Both are low-impact, combine strength and flexibility, and have connections to dance. But which is right for you? Despite their similarities (of which there are many), there are a few distinct differences that may help you decide which one you should try. What is barre? Barre classes have expanded to a variety of studios and methodologies over the years, but each stems from the late German-born dancer Lotte Berk. After navigating injuries related to her professional performance career, Berk had the instinct to combine her ballet barre routines with her rehabilitative therapy. Thus a new method of low-impact exercise was created—The Lotte Berk Method. In the ‘70s, the modality was brought to the United States by Berk’s student Lydia Bach. Since then, others have expanded on the methodology, and it has evolved into various franchises like The Bar Method and Pure Barre. While each subset of the “barre world” is unique, they all center around high reps of small, low-impact movements derived from ballet, yoga, and Pilates. Portions of class are held at a classical ballet barre, while others are done in the center of the room using either light weights, or just your own bodyweight. “It’s interval training,” says Lara Meehan, co-owner of The Bar Method Noho in New York City. “We use short, intense spurts of targeted muscle work, immediately followed by stretching to lengthen the muscles.” Each exercise is meant to be done to fatigue. For example, in one exercise Meehan has attendees hold the barre, rise to the balls of their feet, bend their knees into a squat position, and pulse to music for six minutes. “Everyone’s legs shake like crazy because their thighs are bearing their full weight,” she says. After that, she guides the class in various thigh stretches. “We move through the body systematically, get the muscles warm and pliable, and then we stretch them.” How it works in the body: Barre strengthens muscle groups through repetition. “We do up to 70 push-ups in intervals throughout a barre class, something I could never have imagined doing prior,” she says. Working in tandem with physical therapists, Meehan says The Bar Method exercises in particular are meant to protect client’s bodies overtime. “For example, most people’s hip flexors are tight from sitting in a chair all day,” she says. “With the guidance of PTs, we make sure to only include one flexed hip position exercise per class, and always follow it up with a stretch. This process strengthens rather than breaks down the body.” Feel what a barre workout is like for yourself: What is Pilates? Pilates was developed by German bodybuilder Joseph Pilates while working as an orderly during World War I. It’s said that he utilized the resistance created by his patients’ hospital beds to strengthen their muscles along their road to recovery. Though he himself was not a dancer, the workout has appealed to the dance community as a way to strengthen and lengthen their muscles, improve strength, and recover from injuries. Pilates can be done in group classes as well as through private instruction. Like barre, Pilates is low-impact, and centered on strength/flexibility exercises. Unlike barre, it is typically done on a mat, a chair, and a variety of apparatuses including the popular Pilates reformer. It emphasizes the use of breath during the practice, and focuses on the connection between the mind and body as you move with incredibly close attention to form. Classical Pilates adheres to the original structure set by its creator, while more contemporary forms have evolved to include faster flows, transitions, and accessories like bands and ankle weights. “It’s a bit more athletic and challenging yet still controlled and precise,” Forma Pilates founder Liana Levi says of her contemporary Pilates studio. “We still embody the nine Pilates principles of breathing, concentration, control, centering, precision, balanced muscle development, rhythm and flow, body movement, and relaxation. We just make them a little spicier.” How it works the body: All Pilates exercises start from the core. “You are working it 100 percent of the time, and engaging deep inner muscles that you don’t typically work in other types of exercise,” Levi says. Yet Pilates is a full-body workout, utilizing large ranges of motion, and strengthening the glutes, the pelvic floor, transverse abdominals, and more. The exercises aren’t meant to be done to full-body fatigue (though contemporary Pilates may push the line further than classical Pilates.) “It provides better alignment, posture, and longer, stronger muscles,” Levi says. Go ahead, give Pilates a try with this 10-minute routine: So which one should you choose? Unsurprisingly, when it comes to barre vs Pilates, both Meehan and Levi feel their form of exercise is ideal for everyone. “I have clients in their late 70s as well as clients in their 20s,” Meeham says. “Whether you’re rehabbing a specific injury, or just looking for a good workout, it’s applicable to the needs of most people.” Levi says Pilates benefits those who are hypermobile, tight, or injured, as well as those who are healthy and fit and just want to improve their core strength. Both barre and Pilates are meant to develop strong muscles and good posture, while protecting the joints, and both can be done in group or private settings with an instructor nearby to correct you. Ultimately, your choice of exercise is going to come down to preference. Do you prefer smaller pulsing movements that are done to fatigue? (Barre) Or, do you like a workout that involves a wider range of motion? (Pilates) Do you like to move to music? (Barre) Or do you prefer following your breath with more of a mind-body approach? (Pilates) The best way to find out which you like best: Give both forms of exercise a try. It’s as simple as that! Read the full article

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Lamb Chops with Spiced Yogurt Marinade

Lamb Chops have become one of our spring must have proteins. We have tried so many different ways of making lamb and have loved them all!!! So, trying a yogurt marinated lamb was a fun experience. The lamb was so tender after marinating for 3 hours we didn't even need a knife to cut the finished product. In fact, I was asked to leave the kitchen because I ate one of the lamb chops while Amy was trying to take pictures for the blog. I mean, she did ask me to pick one up for a picture and, of course, my natural instinct was to take a bite. So, in my world you don't even need a knife or fork! Key steps for making the lamb chops This is one of those dishes that everyone is going to think you spent hours making. Plus, we found the lamb chops can be cooked rare, medium rare, or well done and they come out tender and full of flavor, so everyone will be happy! The spices and lemon juice mix right in the yogurt to make a quick marinade. We added habanero, which gave a nice spicy zip to the lamb chop recipe, but peppers are totally optional. If you don't want it spicy, just leave out the habanero or add more if you want it super spicy. We think the addition of the habanero gives a nice sweet and spicy flavor to every bite and it works well with the other seasoning, but doesn't necessarily make the entire dish. How do I cut a rack of lamb? Don't be intimated by a rack of lamb. I used to think there is no way I can cut a rack of lamb to make lamb chops. Boy, was I wrong!!! This is so easy. Just stand the rack on its bottom and cut in between the bones. A sharp knife helps make this really easy but, just so you know, my knives are super dull and they worked just fine. 😀 Squeeze lemon juice on the lamb chops than sprinkle salt, pepper, and granulated garlic on both sides. Place the lamb chops in a container that can be placed in the refrigerator. Coat the lamb chops in the spiced yogurt. Marinate for at least 30 minutes to overnight. We marinate ours for about 3 hours and it works great. This helps break down the meat and makes it soooooo tender. About 30 minutes before you're ready to cook, remove the lamb chops from the fridge and remove/scrape off the majority of the marinade. I used a table knife but a paper towel can also be used to remove the marinade. This is to keep the yogurt mixture from burning in the pan while the chops are cooking. You want to get a nice sear and if there is too much marinade on the lamb it can burn before the chops have cooked all the way through. Cooking the lamb chops Heat olive oil in a large saute pan. We used 2 Tablespoons of Olive Oil to cut some calories. It is ok to use a little more olive oil if you want. Cook the lamb chops 2 - 3 minutes on each side for a medium. We use a meat thermometer to get the preferred temperature. TIP: Place them in a 200 degree oven to keep warm while cooking the rest of the chops. Temperatures for Lamb Rare - 115 - 120F Medium rare - 125F Medium - 130F Medium well - 145F Well done - 150F How to serve Serve with rice, risotto or your favorite potatoes. Sprinkle chopped cilantro over the lamb chops. If you don't like cilantro use parsley, green onions or chives. A Tzatziki sauce would be very nice with the lamb chops. Lamb Chops with Spiced Yogurt Marinade Lamb Chops marinate in lemon, yogurt, & a variety of easy to find spices. After pan searing the lamb is ultra tender and infused with flavor. #wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #ffffff; } Print Pin Course: Brunch, Dinner Cuisine: American Keyword: Lamb, Lamb Chops, yogurt Prep Time: 10 minutes Cook Time: 12 minutes3 hours Total Time: 3 hours 22 minutes Servings: 4 Calories: 507kcal Author: Belly Laugh Living IngredientsLamb Chop2 Pounds Lamb Chops1 teaspoon Salt1 teaspoon Black pepper1 teaspoon Minced garlic or garlic powder1/2 Lemon2 Tablespoons Olive Oil1 Cup Cilantro ChoppedSpiced Yogurt1 1/2 Cups Plain Non Fat Greek Yogurt1 teaspoon Cumin1 teaspoon Turmeric1 teaspoon Garam Masala1 teaspoon Curry Powder1 teaspoon Minced Garlic or Garlic Powder1/2 teaspoon Cinnamon1 teaspoon Paprika1/2 Tablespoon Habanero Chopped (Optional) Only add if you want it spicy 1/2 Lemon InstructionsSpiced Yogurt MarinadeMix together yogurt, 1/2 lemon, and spices. Set aside1 1/2 Cups Plain Non Fat Greek Yogurt, 1 teaspoon Cumin, 1 teaspoon Turmeric, 1 teaspoon Garam Masala, 1 teaspoon Curry Powder, 1 teaspoon Minced Garlic or Garlic Powder, 1/2 teaspoon Cinnamon, 1 teaspoon Paprika, 1/2 Tablespoon Habanero, 1/2 Lemon LambCut rack of lamb into individual chops2 Pounds Lamb Chops Squeeze the juice from a half lemon onto the lamb chops.1/2 Lemon Sprinkle on the salt, black pepper and 1 tsp garlic powder (we like the granulated garlic) onto the lamb chops1 teaspoon Salt, 1 teaspoon Black pepper, 1 teaspoon Minced garlic or garlic powder Marinate LambSpread the spiced yogurt over the lamb chops and place in a dish or Ziploc storage bag. Cover and place the lamb in the refrigerator to marinate for 30 minutes to overnight. Using a knife or paper towel remove/scrape off the majority of the marinade. No need to remove it all. Heat olive oil in a saute pan and place the lamb chops in the pan. Cook on each side until the lamb reaches desired doneness. We cooked them 3 minutes on each side. You can use a meat thermometer to check the internal temp of the chops to make sure they are done to your preference.2 Tablespoons Olive Oil When done remove from heat Top with chopped cilantro or parsley1 Cup Cilantro Enjoy with rice or potatoes NutritionCalories: 507kcal | Carbohydrates: 7g | Protein: 64g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Trans Fat: 0.01g | Cholesterol: 175mg | Sodium: 746mg | Potassium: 933mg | Fiber: 2g | Sugar: 3g | Vitamin A: 557IU | Vitamin C: 18mg | Calcium: 134mg | Iron: 6mg Tried this recipe? We'd love to hear from you!Mention @bellylaughliving or tag #bellylaughliving! Pin Recipe The post Lamb Chops with Spiced Yogurt Marinade appeared first on Belly Laugh Living. Read the full article

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Eric Burris Weight Loss Journey, Diet, and Workout – [2023]

Eric Burris has been a staple name in Florida’s weather forecasting scene for many years. His accurate predictions and extensive knowledge of the region’s climate have earned him a well-deserved reputation as a reliable source for weather updates. However, in 2021, there was a new Eric on TV, and viewers couldn’t help but notice how much healthier he looked compared to before. Many speculated that the new Eric was dealing with health issues, but the truth was far from it. As it turns out, the new Eric had simply decided to embark on a weight loss journey. After realizing that his weight was starting to take a toll on his health, he made a conscious decision to shed some pounds and adopt a healthier lifestyle. Curious to know more about his transformation, we delved into Eric Burris’ social media posts and other sources to find out how he achieved his impressive results. Through our research, we discovered that Eric had taken a holistic approach to his weight loss journey, incorporating healthy eating habits, regular exercise, and a positive mindset into his daily routine. He documented his progress on social media, inspiring others to take charge of their health and well-being. Eric Burris Weight Loss Journey For Eric Burris, achieving his desired weight was a long and difficult journey. He tried various diets and exercise routines over the years, but the results were always temporary, and he struggled to maintain his progress. However, his weight loss journey took a more urgent turn when doctors warned him about the risk of diabetes and other serious health issues that could arise from his weight. It was then that Eric realized that he needed to make a significant change to his lifestyle to take control of his health. After exploring various options, Eric ultimately opted for surgical intervention to help him shed the excess weight. The transformation was remarkable, and looking at his before and after photos, it’s evident that the surgery has been a huge success. But Eric is quick to point out that his surgery was only part of his weight loss journey. He emphasizes the importance of a healthy diet and exercises routine in helping him maintain his weight loss and improve his overall health. Also Read: Coco Austin Weight Loss Eric Burris Diet Eric Burris made significant changes to his diet, which played a crucial role in his successful weight loss journey. He adopted a macro-based approach, focusing on the right balance of proteins, fats, and carbohydrates to fuel his body while also supporting his weight loss goals. As a result of his gastric surgery, Eric’s stomach had become smaller, and he could only consume smaller but frequent meals. He found that this helped him to control his portions and avoid overeating, which had been a major issue in the past. In addition to managing his portions, Eric also made a conscious effort to consume more protein-rich foods. This was based on scientific research, which suggests that high-protein diets can be effective in promoting weight loss and improving cardiovascular health. Beyond these dietary changes, Eric also emphasized the importance of regular exercise in achieving his weight loss goals. He incorporated both cardiovascular and strength training exercises into his routine to build muscle, burn fat, and increase his overall fitness level. Also Read: Maggie Haberman Weight Loss Eric Burris Exercise Routine Eric Burris’ workout routine played a critical role in his weight loss journey. He knew that he needed to incorporate regular exercise into his daily routine to burn calories, build muscle, and improve his overall fitness level. Eric’s workout routine consisted of both cardiovascular and strength training exercises. For cardio, he enjoyed running, biking, and swimming, which helped him to burn calories and improve his cardiovascular health. He also incorporated high-intensity interval training (HIIT) into his routine, which involved short bursts of intense exercise followed by periods of rest. In addition to cardio, Eric also focused on strength training to build muscle and increase his metabolism. He incorporated weight-lifting exercises that targeted all major muscle groups, including the chest, back, arms, and legs. By building lean muscle mass, Eric was able to increase his resting metabolic rate, which helped him burn more calories even when he was not exercising. Overall, Eric’s workout routine was varied, challenging, and fun, which helped him to stay motivated and committed to his weight loss goals. He knew that consistency was key, and he made exercise a non-negotiable part of his daily routine. Also Read: Jennifer Brady Weight Loss Eric Burris’ Gastric Bypass Surgery Eric Burris was facing a serious health concern related to his pancreas and insulin production. His doctor warned him that if he didn’t address the issue, he would be at high risk of developing diabetes in a short time. The doctor also informed Eric that losing weight without therapy would be a challenging task, and he suggested that Eric consider weight loss surgery as an option. Eric ultimately opted for gastric bypass surgery, a procedure that alters the way the stomach and small intestine process food. After the surgery, Eric went through a recovery period of four weeks, during which he focused on rest and recuperation. The results of the surgery were impressive, with Eric losing more than 70 pounds, and he now maintains an ideal weight. While the recovery process was difficult, Eric believes that the benefits of the surgery far outweighed the temporary discomfort he experienced. Eric’s story highlights the importance of taking action when faced with a serious health concern. By opting for weight loss surgery, he was able to take control of his health and avoid potentially life-threatening complications. Also Read: Adam Richman Weight Loss Conclusion The remarkable transformation of Eric Burris has been an inspiration to countless individuals on their weight loss journey. Eric’s commitment to healthy habits and a balanced diet has led to significant improvements in his overall health and well-being. Thanks to his hard work and dedication, Eric has achieved a healthier weight and is now enjoying the benefits of increased energy levels and greater mobility. He can now easily engage in all the activities that his children love, without feeling tired or sluggish. Also Read: Rafael Devers Weight Loss The post Eric Burris Weight Loss Journey, Diet, and Workout – appeared first on Heal How. Read the full article

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Air Fried Mushrooms

Fried Mushrooms are one of those appetizers we always order when we go out. Now we have them at home made in the air fryer, so, we're not only saving money we're saving a lot of calories. The other great thing about this recipe is that it's completely customizable, like so many of our recipes we love to personalize the dish based on what we are feeling that day. Other fun air fryer appetizers are goat cheese balls, pesto shrimp, coconut shrimp, and meatball madness. Biting into these mushrooms you get a little fried crunch, a nice juicy meaty mushroom, and then the spice of the cayenne hits the back of your palate. Cooling dipping sauce like ranch dressing make these a winner for any game day or party fun. Tips to make Air Fryer Fried Mushrooms These mushrooms can be air fried or baked. It's just faster to air fry them. Heck, you could even deep fry them. A few tips for making the fried mushrooms: Rinse off the mushrooms with cold water to get all the dirt off and then gently dry them with a paper towel If the mushrooms are large cut them in half or quarters so they are bite size pieces Place toothpicks in a couple mushrooms. This helps keep fingers clean and really makes it easy to move the mushrooms from the flour to the eggs to the panko. Then just use the toothpicks in the next round Put the Egg and Milk in a small 1/3 cup size bowl or measuring cup. This helps with dipping the mushrooms and completely coating them. Place the flour mixture in a shallow bowl Dip the Mushrooms in the flour mixture, than the egg and than the panko. Once all mushrooms are coated they are ready to air fry or bake. If air frying spray the basket with cooking spray and place the panko mushrooms in the air fryer. Then spray the mushrooms with the cooking spray. We like to use a butter spray or olive oil spray. Finally enjoy with your favorite dipping sauce. These mushrooms are so good we usually eat them right out of the air fryer. Be careful they are hot and, trust me, if you don't wait a couple of minutes the roof of your mouth will be burnt!!! We found ranch dressing or blue cheese dressing are a really good sauce. I bet a cheese dip would be super good as well. Let us know your favorite sauce. Goat Cheese Balls Crunchy on the outside with creamy melty goat cheese on the inside. These Goat Cheese Balls can be air fried or baked. Check This Out Air Fryer Pesto Shrimp Air Fryer Pesto Shrimp is an easy appetizer or main dish that is ready in less than 30 min. Bright pesto coats tender shrimp for the perfect flavor combo. Check This Out Crispy Coconut Shrimp in the Air Fryer Crispy, Crunchy, Sweet and Savory, these Easy Air Fryer Coconut Shrimp are all of our appetizer dreams come true! Check This Out Air Fryer Spinach and Feta Meatballs Air Fryer Spinach and Feta Meatballs are bursting with flavor. The feta and spinach are mixed together with ground turkey and spices then air fried (or baked). These meatballs are perfect for dinner, an appetizer, or quick snack. Check This Out Air Fried Mushrooms These Air Fried Mushrooms are nice and crispy spicy on the outside with a juicy meaty mushroom middle. #wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #ffffff; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #ffffff; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #ffffff; } Print Pin Course: Appetizer Cuisine: American Keyword: air Fry, Air Fryer, Fried, Mushroom, Mushrooms Prep Time: 10 minutes Cook Time: 8 minutes Total Time: 18 minutes Servings: 16 Calories: 41kcal Author: Belly Laugh Living Ingredients8 Ounces White Mushrooms or Bella Mushrooms 1 Egg2 teaspoon MilkFlour Mixture1/4 Cup Flour2 Tablespoons Cornstarch1 teaspoon Garlic Powder1 teaspoon Oregano1 teaspoon Salt1 teaspoon Cayenne Pepper OptionalPanko Mixture1/2 Cup Panko1/2 teaspoon Garlic Powder1/2 teaspoon Cayenne Pepper OptionalOlive Oil Spray InstructionsBeat the Egg and mix in the milk1 Egg, 2 teaspoon Milk Flour mixtureMix together Flour, Cornstarch, 1 tsp Garlic Powder, Oregano, Salt, and 1 tsp Cayenne Pepper 1/4 Cup Flour, 2 Tablespoons Cornstarch, 1 teaspoon Garlic Powder, 1 teaspoon Oregano, 1 teaspoon Salt, 1 teaspoon Cayenne Pepper Panko MixtureIn a separate bowl mix together Panko, 1/2 tsp Garlic Powder and 1/2 tsp Cayenne Pepper1/2 Cup Panko, 1/2 teaspoon Garlic Powder, 1/2 teaspoon Cayenne Pepper Prepare the MushroomsRinse off mushrooms with cool water. You can place tooth picks in a few of the clean mushrooms to help hold the mushroom while breading Roll the mushroom in the flour mixture Dip the mushroom in the egg/milk Roll the mushrooms in the panko mixture Spray the bottom of the air fryer basket. Place the mushrooms in the air fryer basket and spray them with cooking spray Air fry for 8 minutes at 375 degrees. Air fry for an additional minute or 2 if the outside isn't crispy enough Enjoy!!!! NutritionCalories: 41kcal | Carbohydrates: 7g | Protein: 1g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Trans Fat: 0.001g | Cholesterol: 12mg | Sodium: 171mg | Potassium: 66mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 149IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 0.3mg Tried this recipe? We'd love to hear from you!Mention @bellylaughliving or tag #bellylaughliving! Pin Recipe The post Air Fried Mushrooms appeared first on Belly Laugh Living. Read the full article