https://nutritiouslife.com/category/sweat-often/strength-training/ Wed, 23 Jul 2025 19:32:15 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 https://nutritiouslife.com/wp-content/uploads/2024/05/favicon-16x16-1.png https://nutritiouslife.com/category/sweat-often/strength-training/ 32 32 https://nutritiouslife.com/sweat-often/how-to-do-a-deadlift/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-do-a-deadlift Fri, 27 Dec 2024 19:31:31 +0000 https://nutritiouslf.wpenginepowered.com/how-to-do-a-deadlift/ By Robin Barrie Kaiden, MS, RD, CDN, NLC The deadlift is an effective full-body exercise. Not only will it help improve your athletic performance in any sport you play, it will also help you lift things in daily life, whether it’s groceries, kids, or luggage.  And from a full-body fitness perspective, the deadlift recruits many muscle groups. It works your hamstrings, glutes, adductor muscles (inner thighs), calves, and even your quads as you extend back to a standing position. You need to engage the muscles of your upper, mid, and lower back, too, along with your core, which keeps you stable throughout the movement. You also recruit your shoulders and forearms to support the weight. RELATED: 3 Insanely Effective Pilates Moves for Core Strength But it’s important to make sure you know how to do a deadlift properly (shown here). Otherwise, you risk hurting your back. How to Do a Deadlift the Right Way Line the weight up between your heels. Stand up tall. Keep your feet flat and straight. Hinge forward with a straight (not rounded) back to grab the weight. Maintaining a straight line from your head to your hips, create tension in the shoulders by pretending to break the weight. Stand up tall, squeezing glutes, driving heels into the ground, keeping the weight close to your body, and engaging your core. Lower down to tap the floor with weight.  Come right back up. Again, it’s crucial to keep proper form during this exercise to prevent injury, especially to your lower back. And don’t stress: This is a hard exercise to master, so it’s okay to start with a low weight, a medicine ball, or even no weight at all to practice the hinge forward motion (which is very different from a squat!).  As you advance, you can increase your weight and/or reps. You can also try different variations by using a kettlebell, barbell, or hexagonal trap bar. Once you learn how to do a deadlift properly, don’t be surprised how much a couple of sets can make you sweat. More Perfect Form with Robin Barrie Kaiden: How to Do a Push-Up How to Do a Plank How to Do a Squat (Video: Robin Kaiden) (Photo: Shutterstock)]]> https://nutritiouslife.com/nurture-yourself/how-my-daughter-revolutionized-my-fitness-routine/?utm_source=rss&utm_medium=rss&utm_campaign=how-my-daughter-revolutionized-my-fitness-routine Wed, 07 Feb 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/how-my-daughter-revolutionized-my-fitness-routine/ I’ve always been told that having children will change your life forever. This is undoubtedly true—your love expands to depths that are indescribable. But I never expected that having children would revolutionize the way I view and support my fitness routine.  (Photo: Alexander Kusak) Pre-Baby Fitness Goals Prior to having my daughter, I worked out every day. If it wasn’t for at least an hour, and at a high-intensity, I was convinced I didn’t get a “good workout.” Back then, my main purpose behind working out was to be fit and healthy, but if I’m being completely honest, my “why” was really to make sure I “looked” fit.  Unfortunately, my mentality towards achieving fitness was void of tuning into how I felt on any given day. I was constantly pushing myself without taking the time to ask questions like,  “Am I tired? Could I use a rest day?”   “Am I under a lot of stress? Would I benefit more from a long leisurely walk than an insanely intense workout?”  “Are my muscles really sore? Would doing yoga be a better way to support my recovery today?”  It took having a child for me to begin shifting my mentality toward achieving whole-body health and fitness. Becoming More In-Tune With My Body It wasn’t until I was well into my first pregnancy with my daughter that I began to feel a shift in my body. While I was growing a little human being inside me, I suddenly started to notice signs indicating what my body was capable of doing or not doing. My body was adamantly telling me to shift my priorities and listen more carefully to its needs versus doing what I thought I needed to do to be “fit.” This was the beginning of my search for a more diverse fitness routine that would better support my “new” body and reality. After giving birth to my daughter, I transitioned into a new phase of life, which came with a new outlook on life and health in general. To say this transition was difficult would be an understatement. It was really, really hard. I was navigating new experiences and responsibilities, now with less time and energy (hello, constant feedings, diaper changings, working full-time and lack of sleep) while also trying to maintain my healthy lifestyle on the same level as I did pre-baby.  Understanding My Body’s Limits As you might imagine, trying to be and do it all was beginning to take a toll on me. And my daily feelings that I was failing to meet my fitness goals added unnecessary stress. I quickly realized that my expectations were unrealistic for this stage of life. I knew I needed to shift my perspective and revolutionize the way I viewed my fitness routine, whether I liked it or not. Everyone can relate to experiencing a new season of life in some way. It could be starting a family, caring for a sick loved one, moving to a new city, starting a new career, etc. Does a new season, with new variables in life, mean we just stop investing in our health? No. Should I just stop exercising because I’m tired every day from caring for a newborn? No. I wasn’t going to give up on exercise altogether; it was too important to me. I just needed to redefine what exercise, or as I like to call it, “movement,” looked like for me. I let go of my past, reset my expectations, and did my best to embrace changes as they came. My Post-Baby Fitness Routine And there were a lot of changes. I began to celebrate a 10-minute yoga session while my daughter napped. I savored a walk—brisk or slow—while pushing her in the stroller. I included her in my workout videos and just had fun with it. It’s been a tough but incredible learning experience as I’ve walked through this new phase of life. Most importantly, I’ve learned that when you tune into what your body needs versus listening to external factors or being trapped by what you have always done, you begin to feel a new sense of freedom and empowerment. I have learned that life is dynamic, and so is our health. And, to optimize our health, I believe we must evolve with our ever-changing lives. We must listen to our inner voice at all times, even if it feels easier not to. My Ever-Changing Fitness Journey Fast-forward to today: I now have two children. My daughter is 5, and my son is 3. Once again, life has changed and so has my fitness routine to match my energy level, my priorities, and my goals. Today, we like to have family fitness time together, and my “why” has become so much bigger than myself.  My needs and goals have stretched far beyond a desire to “look” fit. I want to be and feel fit and healthy because I want to feel energized enough to keep up with my kids all day. I also know that being healthy will support my mental health and allow me to be a positive influence on my kids’ health. Family Fitness Resources Fitness is a journey that changes through the different stages of your life. Starting a family can sometimes make it difficult to maintain strict fitness goals and routines. If you’re looking to start a new fitness routine that fits into your new phase of life, or want to begin incorporating family fitness time into your days, here are a few free resources that have supported our family fitness goals over the years: Yoga for kids  Hundreds of simple, at-home workouts Our favorite large exercise & yoga mats for you and your family  Affordable Rebounder designed for adults and children Your Fitness Journey What type of fitness routine makes sense for you right now? It’s okay if it’s not the same as it was 10 years ago or even five months ago. If it’s time for a change, try to let go]]> https://nutritiouslife.com/sweat-often/morning-vs-evening-workouts/?utm_source=rss&utm_medium=rss&utm_campaign=morning-vs-evening-workouts Mon, 27 Nov 2023 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/morning-vs-evening-workouts/ The factors you should consider before clocking in for cardio.]]> https://nutritiouslife.com/sweat-often/the-5-best-free-workout-platforms-to-break-a-sweat/?utm_source=rss&utm_medium=rss&utm_campaign=the-5-best-free-workout-platforms-to-break-a-sweat Mon, 11 Jan 2021 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/the-5-best-free-workout-platforms-to-break-a-sweat/ Get an amazing workout for free? Yes, we mean it! The pandemic has certainly changed how we think about our health. We’re paying closer attention to our immune system, what we eat (sourdough bread FTW!), and prioritizing movement.  But as attending workout classes LIVE is still not an option, we’ve turned to virtual classes.  A recent (and interesting!) study found somewhere between 70 and 90 percent of Americans who previously went to a gym regularly reported they’ll likely permanently break up with their gyms post-pandemic. Now, app-based workouts and fitness trackers are the preferred ways to get our sweat on. Thankfully there are hundreds of streaming fitness platforms to choose from—but also, whoa there are HUNDREDS to choose from—and many can be pricey. So, we went out and found the top five, free (yes free!) YouTube fitness platforms that will provide some of the most effective online workouts you’ve ever tried. Try one (or all) and tell us what you think!  The Best YouTube Channels for Free Workouts POPSUGAR Fitness Hosted by fitness professionals tapped by the editors and team behind the wellness website POPSUGAR Fitness, this YouTube channel boasts more than 5 million subscribers. Join them to stream cardio dance workouts from Jennifer Garner’s favorite celebrity trainer, sample routines from trendy brands like LIT Method and more. Subscribe here. RELATED: How to Create an Effective At-Home Workout When the Gym Is Off-Limits Sydney Cummings Haven’t heard about Sydney Cummings yet? Chances are this won’t be the last time. Her since-2016 YouTube channel has grown crazy-quickly during 2020, especially after recent appearances on Good Morning America and in Forbes. The former college athlete and NASM certified personal trainer runs the Royal Change brand with her fiance, and their free YouTube channel is now home to hundreds of 10- to 60-minute routines. Hop around to try your favorites, or tune in daily: Cummings publishes a new strategically-programmed strength, cardio or flexibility workout daily at 5 a.m. ET.  Subscribe here. Yoga with Adriene Calling all yogis (or those who dream of being one)! International yoga teacher Adriene Mishler has one of the largest followings of all YouTube yoga channels for good reason—her 10- to 60-minute flows are inclusive to “all levels, all bodies, all genders, all souls” and her soothing voice is the perfect soundtrack to the supplemental meditation videos.  Subscribe here. Blogilates Posting her first POP Pilates® routine on YouTube in 2009, certified Pilates and fitness instructor Cassey Ho was one of the first YouTube fitness pros to become a celebrity in part due to her channel’s incredible popularity. More than 5 million subscribers are cheered on by the peppy trainer who somehow makes it fun to shake your way through Brie Larson’s superhero ab workout or an extreme 30-minute no-equipment thigh workout. Subscribe here. MadFit If you tend to get bored by the same ol’ same ol or are still trying to find your dream fitness format, Mad Fit might just be the best YouTube channel for you. Hosted by Maddie Lymburner, the wide-ranging free workouts on MadFit are structured by target area, rep count, time or soundtrack. If a One Direction or Ariana Grande dance party isn’t your jam, then maybe a 12-minute upper body dumbbell workout or a 300-rep squat challenge will be more your style. Subscribe here.  ]]> https://nutritiouslife.com/sweat-often/10-minute-total-body-multitasking-yoga-workout/?utm_source=rss&utm_medium=rss&utm_campaign=10-minute-total-body-multitasking-yoga-workout Mon, 23 Nov 2020 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/10-minute-total-body-multitasking-yoga-workout/ This year the holiday season might not feel like it used to, but this remains the same—the only thing we still wish we had more of, other than cash to buy our kids the new Playstation—is time. And what’s the one thing that we tend to put on the backburner when we don’t have enough time (even though we know it’s good for us)? Yep, you guessed it…exercise. Working out is one thing on our to-do list that shouldn’t be negotiable. So, I propose a challenge. I want you to wake up 10 minutes earlier and do this quick and effective multi-tasking workout. That’s it…only 10 minutes. I have six poses that will take only 10 minutes if you do 12 reps of each twice—once on each side for the first four and two rounds of each for the plank and bridge variations. You’ll sculpt all your major muscles and get your heart rate up at the same time. How’s that for the perfect holiday sweatfest?   10-MINUTE, TOTAL BODY YOGA ROUTINE Moving Lunge Pull Down Stand at the top of your mat, palms face in at your shoulders Press your left foot down and lift your right knee in toward your chest as you raise your arms overhead Step back into a lunge with your right foot as you pull your elbows down and bring the weights toward your shoulders Engage your core and lift your right knee back in towards your chest as you lift the weights back overhead Do 12 reps on each leg Twisting Lunge Step your right foot back into a lunge Bring your weights out in front of you, either with straight arms or elbows bent and weights into chest Twist toward your left, rotating your torso so the weights are in line with your left hip, shoulder height Twist back to center Do 12 reps on each side, twisting toward front leg Triangle Press-up Widen your feet about four feet apart, with your right toes at 12 o’clock and your left toes at 9 o’clock  Lower your right weight down over your front leg  Raise and straighten the left arm up so that the weight is over your shoulder, forming a T as you lean sideways Come back up and bring the left weight back to your shoulder Do 12 reps on each side Gate Overhead Press Come into gate pose with your left knee bent on the mat and your right leg stretched out the side Start with your shoulders over your hips, crown of the head reaching toward the ceiling Let your left hand hang by your left hip and bring your right weight to your shoulder, elbow bent Lean to your left and stretch from your right hip to the right wrist as you bring your right weight over toward the left Come back to center with the right weight at your shoulder Do 12 reps on each side Plank Row Start in plank with your hands on the weights under your shoulders (to modify, bring knees to the floor) Press through your heels, reach through the crown of the head and engage your core  Keep your shoulders and hips parallel to the mat and lift the right weight up toward your rib cage Release the weight back under the shoulder Alternate arms Do 12 reps // Repeat 2X Bridge Lift with Chest Press Lie on your back in bridge pose with your feet hip-distance apart, ankles under your knees Bring your arms out into a T, palms face up  Bring the weights together over your chest as you lift your hips up in line with your knees Lower the weights back into a T as you drop the hips Do 12 reps // Repeat 2X]]> https://nutritiouslife.com/sweat-often/how-neous-christi-marraccini-lives-a-nutritious-life/?utm_source=rss&utm_medium=rss&utm_campaign=how-neous-christi-marraccini-lives-a-nutritious-life Fri, 20 Nov 2020 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/how-neous-christi-marraccini-lives-a-nutritious-life/ While we may still be missing our in-studio kickboxing, yoga, and spin classes—having at-home streaming options available has been a life saver! Fitness has been a huge stress relief for many while  navigating this uncertain time. Plus, these IG Live workouts and streaming fitness services have given us the chance to sample workouts that we perhaps wouldn’t have been able to do before. NEOU, one of our favorites, is an on-demand wellness “marketplace” that offers thousands of fitness classes from over 100 different studios and instructors across the U.S. From dance and kickboxing to yoga and HIIT, there’s something for any workout mood you may be in. Now, NEOU has launched Clean Eats, and Nutritious Life is a partner! Their goal is to help people get back on track with top-level nutrition education, and learn how and why making simple substitutions can lead to a healthier you. Hosted by Christi Marraccini, Clean Eats features fun and creative recipes from our very own Keri Glassman, MS, RD, CDN.  You’ll get easy, healthy recipes that even the most novice in the kitchen can prepare.  We sat down with Marraccini, certified trainer and head of production at NEOU, to discuss how she stays focused, prioritizes her health, and her favorite workout. What are some of your tips to stay focused…especially now? Acknowledge the small wins. Many small accomplishments make it easier to accomplish larger ones. It seems silly, but give yourself credit for all the things you do…it can help lead to something great. How often do you exercise, and what’s your workout of choice? My goal is four times a week. Boot camp and HIIT workouts are my GO-tos (my class on NEOU is called GO…see what I did there?), and I always try to add in a weekly run. On my crazy weeks when I know I don’t have as much time to work out, I will walk home from work…anything to just keep moving! How do you motivate yourself (and others) to work out? Never have I said, “I wish I didn’t just take the time to do that,” after a workout. But, there have been many times when I skipped a workout only to curse myself for it later. I always think of the “after feeling.” Starting a workout can seem close to impossible some days, but I know I’ll be better for it in the end.  What if we only have a small window to work out…how long does a workout need to be to be effective?  I just came out with a program called Fitness Fix on NEOU. It’s a 12-class program, and all the workouts are only 20 minutes. During quarantine, I found myself making excuses. Twenty minutes is absolutely enough time to get a full workout in.   Has it been hard to stay on track with your nutrition while in quarantine? YES! I went through many different phases: cooking every meal (but it was like I was cooking for six people and not two), wine and more wine, ordering take out, not eating enough…it goes on. I told myself one day, “This has got to stop.” Now, I have go-to meals for when I am working in the office, and when I am working from home. It has helped me tremendously. What’s your go-to breakfast? A cup of coffee with whole milk to start every day. Once I start to get hungry, yogurt with fruit.  How do you pamper yourself when you need it? I let myself sleep in. During the week, I’m getting five to six hours of sleep. So, when I get the chance to sleep in, I don’t feel guilty about it. I believe sleep is the most important thing to maintaining good health. (photo credit: NEOU)]]> https://nutritiouslife.com/sweat-often/five-moves-to-increase-core-strength/?utm_source=rss&utm_medium=rss&utm_campaign=five-moves-to-increase-core-strength Wed, 11 Nov 2020 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/five-moves-to-increase-core-strength/ We’ve all been in a yoga, Pilates, circuit training, or boxing class when the instructor says (over and over), “engage your core muscles.” We immediately clench our tummies (er, hold our breath) and try our best to engage. But are we doing it right? What is this engaging doing exactly? And if I clench hard enough will I get those 6-pack abs?  We’re here to fill you in on the benefits of core training and the top five moves to increase core strength.  What is the core, really?  The core, also known as the “powerhouse” in Pilates, is the foundation for all movement and provides the upper and lower limbs with the power to  execute movement efficiently.  This group of muscles (front, side, and back of your abdomen) is incorporated in almost every movement of the body. When we think of the core, we may just think of the superficial layer which involves the rectus abdominals and external obliques, however there are deeper layers to the core which include the transverse abdominals, internal obliques, multifidus, pelvic floor, and diaphragm.   These muscles play a key role in maintaining strength, mobility of the spine, stabilization of the pelvis, providing internal pressure for biological functions and adding an axis of power for the kinetic chain. We should aim to train the core in all three planes of motion.   Benefits of Core Training  Core training has many benefits. It can improve your posture, balance, and help you gain greater coordination when training regularly. It will also help you execute exercises confidently and ultimately improve your athletic ability.  Sadly, many of us have become highly sedentary, so certain core muscles may have become inactive. If our core muscles become too inactive, they’re unresponsive when we need them (like bending down to pick up a box or picking up your kids) leading to muscular imbalances. To avoid this from developing, make sure your training plan involves core training.   Add these exercises below to your training to help build your core strength and stamina. You’ll improve your core stability and coordination, as well as build a foundation of technique and body awareness. No equipment needed!  TOP 5 MOVES Repeat this sequence 2 to 3 times through and either modify or introduce the progression. Bird Dog  30-60 seconds on each side  Come down onto your hands and knees in an all fours position on your mat. Make sure your hips are  stacked over your knees and your hands are directly underneath your shoulders. Engage your core  and maintain a strong flat back.  Extend your right leg back, keeping your hips parallel to the mat and pointing the toe. At the same  time lift the left arm (opposite arm to the extended leg) forward.  From this position, pull the right knee in towards your chest, whilst pulling the left arm in to meet the  right knee.  Modification: Keep the hands placed down and complete the leg extension. Progression: You could place a stability pad or Pilates ball under the base of the hand which stays on  the floor, for an additional core challenge.  Plank on elbows with oblique knee pull  30-60 seconds on each side  Come down onto your hands and knees in an all fours position on your mat. Drop down onto both of  your elbows, making sure your elbows are directly underneath your shoulders.  Step each foot back to come into plank position and think of creating a straight line from your head to  your heels.  Pull your right knee up towards your right elbow and then move the foot back into a plank position. Modification: You can take out the knee pull and hold plank position.  Progression: You can increase the reps on each leg for an additional core challenge.  Side Plank hold on elbow with rotation  30-60 seconds on each side  Lay on your right side, using your right elbow with your hips stacked and knees together. Lift your hips off the mat so you come into a side plank and lift the left arm up towards the ceiling.  Bring your left arm through and thread in-between your waist and the mat and then open up to the  ceiling again.  Modification: You can do the same movement but come down onto your knees so you are in a half side  plank.  Progression: To progress you can either increase the reps or add a hand weight to the extended arm. I recommend using a light hand weight so you can nail the technique and still keep the focus on your core. Double leg lower & lift with crunch  60 seconds  Lay on your back with your legs extended up towards the ceiling. Place your hands on the back of  your head and think of opening the chest and keeping the elbows pulled back. Slowly lower your legs down towards the mat but try to avoid arching your back and only take your  legs as low as you can manage without arching. Slowly lift the legs back up towards the ceiling and  lift your shoulder blades off the mat to come into a crunch.  Modification: To modify you can keep one foot firmly placed on the ground and lower and lift the right leg  and then switch onto the left leg.  Progression: To progress you can either increase the amount of repetitions or add a challenge to the  exercise by using a dumbbell. Hold the dumbbell above your chest by holding each end of the weight  and complete the exercise as is. This will incorporate your upper body into the movement and will  help to build strength in your arms.  Cross Body Mountain Climbers  60 seconds  Come down onto your hands and knees in an all fours position on your mat. Step both your feet back  into a high plank position on your hands.  Pull your right knee across your body towards your left elbow and then move your foot back into the  starting position and then switch to the left leg.  Modification: To modify you]]> https://nutritiouslife.com/sweat-often/benefits-stretching/?utm_source=rss&utm_medium=rss&utm_campaign=benefits-stretching Wed, 07 Oct 2020 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/benefits-stretching/ We’ve been putting in the effort and making it a priority to workout (go us!). We’re painstakingly selecting our workout outfits, purchasing the best equipment and being extremely careful with our form. But when it comes to stretching post-workout, well, it’s something most of us almost always skips.  Does that  sound familiar? It’s easy to come up with an excuse—not enough time, you think you’re flexible “enough”, you don’t need to bother with that. Well, sorry to be the one to share the news—stretching is one of the most important aspects of fitness.  It can be used in recovery to help enhance athletic performance, prevent injury, reduce any muscular pain and restore and improve range of movement.  We’re breaking down the benefits of stretching, plus giving you five stretches to do after your workouts. Your body is going to thank you, we promise! Benefits of Stretching  Reduce Muscle Soreness  We all know that feeling when our muscles feel tight, sore and stiff after a training session. This soreness is because of micro tears within the muscle fibres and accumulated waste products such as lactic acid. If these toxic substances are allowed to build up in our body they will cause muscular pain and stiffness the day after you workout.  Stretching can help to alleviate this pain by lengthening the muscles fibres, increasing blood circulation and removing waste products. By removing waste products we allow for the delivery of essential nutrients and proteins to the muscle tissue, this can be extremely beneficial when recovering from an injury. This cellular exchange that occurs when removing waste products from the body and replenishing your muscles with nutrients and proteins, will help us to maintain healthy muscle tissue and speed up recovery.  Increase Blood Circulation  Stretching can help to improve circulation by increasing the blood flow to your muscles. It also increased delivery of nutrients to the muscle tissue, while simultaneously removing any waste products and toxins. So this helps to facilitate the recovery process and repair muscle tissue.  Improved Range of Movement  By increasing our range of movement, we’re allowing ourselves a greater ability to move more freely and reduce the risk of muscle and tendon strain injuries. When stretching we’re able to restore and improve the length of our muscles, creating a reduction in muscle tension and thereby our normal range of movement is increased.  Along with the benefits listed above, having a regular stretching program will help to improve posture and relaxation, and provide stress relief. It will also help you to develop body awareness and coordination and may also increase your energy levels.  Add the following stretches to the end of your training sessions. Hold each stretch for 30 seconds and repeat the sequence 2 to 3 times. Remember to breathe and gently move deeper into the stretch each time you exhale.  STRETCHES Downward Facing Dog Benefits: Energizes the body  Stretches the shoulders, hamstrings, calves and the arches of feet Strengthens the arms and legs Beneficial for sciatica  Steps to follow: Come onto the floor on your hands and knees, with the knees directly below the hips and the hands slightly in front of the shoulders.  Spread your palms out onto the mat and tuck your toes underneath. Exhale and lift the knees off the floor, straightening the legs and coming into a high plank position.  Exhale and lift the hips up and away from the shoulders and lengthen the spine.  Press your hands firmly into the floor, rotate the forearms out and draw the shoulders away from your ears.  Lengthen the backs of your legs by pressing the heels down towards the floor and try to lift the tops of your feet towards your shins.  Modifications: If straight legs feel too intense, bend both the knees and focus on keeping a long spine.  Hold for 30 seconds. High Lunge  Benefits: Stretches the groin and hip flexors Strengthens legs and arms Steps to follow: Start in Downward-Facing Dog Pose.  Exhale, and step your right foot forward between your hands.  Try to align your right knee with your heel so you create a right-angle shape with the knee and it stacks directly above your ankle.  Keep your left leg strong and engaged with your hips in line and press the ball of your foot into the floor.  Position your palms or fingers on the floor on either side of your leg and try to keep the stomach engaged so you are not relaxing the stomach down onto your front leg.  Roll your shoulders down and backward, lift your head and gaze straight forward, keep the upper body forward so you create a strong line from your head to your heel. Repeat on the opposite side.  Modifications: Drop the back leg down to the floor if the stretch becomes too intense. If this feels uncomfortable place a folded towel underneath your knee.  You could also place a yoga block either side of your right foot and place your hands on top so you are able to keep length in your spine.  Hold for 30 seconds. Figure 4 Stretch  Benefits: Stretches the piriformis and glutes  Stretches the lower back and hips  Steps to follow: Lie on the floor with your knees bent and place your feet flat on the floor. Place your right ankle on top of your left knee and keep the right foot flexed.  Reach through either side of your left leg to hold the back of your left thigh and interlace your fingers.  Gently pull the left knee towards your chest using your arms and relax your back and head down onto the floor.  Repeat on the opposite side.  Modifications: If this is too intense to bring the knee in towards the chest, you can simply leave the left foot on the floor and hold the figure 4 position here.  Hold for 30 seconds. Wall Chest Stretch Benefits: Stretches the pec major and minor  Steps to follow: Take a split stance, by taking the left foot forward and right foot]]> https://nutritiouslife.com/sweat-often/julia-brown-dogpound-fitness-tips/?utm_source=rss&utm_medium=rss&utm_campaign=julia-brown-dogpound-fitness-tips Fri, 18 Sep 2020 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/julia-brown-dogpound-fitness-tips/ There’s a good chance you’ve heard of Dogpound, the personal training studio that’s sculpted half of Hollywood from Ashley Graham to the Victoria’s Secret model squad. Sure, it’s a hot spot for celebrity sightings, but it’s the trainers like Julia Brown that have put the studio on the map.  Brown accredits her healthy lifestyle to one simple rule, “Live a full, healthy, and happy life,” she tells Nutritious Life. “I motivate my clients the same way I motivate myself by setting goals and being my best for them.” She sits down with Nutritious Life sharing her personal pandemic journey and reveals the tools that have helped her push through—from at-home workouts to her favorite sleep-aiding app.  How Julia Brown Lives a Nutritious Life What are some of your tips to stay focused…especially now?  My advice on how to bring focus into your life during this pandemic is to set short and long-term goals. Your short-term goals should cumulatively guide you into your long-term ones. Journal and write about them as if you’ve already achieved them. If you are a visual person, a vision board can help you see what you want to manifest. If routine works for you, create a healthy and consistent schedule for yourself.  Do you prefer to work out in the morning or evening? Morning. That is when I have the most energy.  What is your fitness philosophy? Not one body is the same, so do what works best for you. and do it well.  How often do you exercise, and what’s your workout of choice? I exercise 4 to 5 days a week, mixing strength training, cardio, and HIIT. How do you motivate yourself (and your clients) to work out? I motivate my clients the same way I motivate myself by setting goals and being my best for them.  If you had to name your healthy diet, what would you call it? The Thrive Tribe. The goal is to live a full, healthy, and happy life.  Has it been hard to stay on track with your nutrition while in quarantine? In the beginning, yes, because snacking is one of my weaknesses. When I started to notice how much weight I was gaining, I cut down and got back on track.  What’s your go-to breakfast? I typically fast in the morning. To break my fast, I’ll have a juice or a smoothie.  Your go-to workday lunch? A nice, green, crunchy salad filled with chickpeas, seeds, pickled onions, cucumbers, and olives. What’s the one food you always have in your fridge? Fruits and vegetables. What do you eat before and after a workout? It depends on the workout I am doing. Typically,  I’ll keep it light before a workout, unless I plan to lift heavy. Before, I’ll have juice and rice cakes with peanut butter, or slices of apples with peanut butter. Afterwards, I’ll always have a protein shake.  Your favorite food indulgence?  I absolutely love thin french fries with the perfect amount of crisp, and salt and ketchup on top.  Other than water, what do you sip regularly? Wine, preferably red.  What causes you stress? A high volume of work causes me stress. To manage it, I’ll make a list and prioritize what needs to be done first. How do you pamper yourself when you need it?  I pamper myself by listening to my body and what it wants that day. Pamper days include treating myself to a massage and spending the day by myself, preferably by the ocean. How do you express and spread love? To me, love is an act of kindness sprinkled with generosity. It’s doing something out of your own willingness with pure intention. It’s putting your all into something and still feeling whole. You can spread love with positive actions and words.  How have things changed for you since COVID-19 hit? Amidst the pandemic, my physical environment changed. I had to adapt my approach with clients to ensure that they could stay motivated at home and still achieve their fitness objectives. The biggest challenge was that my client interaction was now through a screen! I am a very hands-on trainer, and I found it difficult not to be physical with a client (such as correcting form or even high fives!). With the city shut down, my home became my workspace; and at times, it was hard for me not to be distracted. Being inside allowed me to reflect more. I took the time to figure out what was working for me and what wasn’t. Did I like routine or flexibility? What emotions was I feeling and why? For me, it has been about digging deep into my issues, tackling them head-on, and finding solutions. COVID-19 has made me appreciate life even more. It has allowed me to see things in a different light. Although we are still in a pandemic, I now choose to see the positive wherever (and whenever) possible.  What is your evening routine to wind down at the end of the day? I wind down once I’ve completed my work for the day by taking a nice warm shower and doing my nightly facial routine. I crawl in bed with my dog and turn on Insight Timer, my favorite meditation app. I use sound frequencies to fall asleep. Sometimes, I’ll meditate and journal before going to bed, but that doesn’t always happen.  Bonus Workout Grab a timer and do each exercise for 30 seconds followed by 15-20 seconds of rest after each exercise. Complete 3 rounds.  Pulse squats  High knees  Jack knives  Side lunge  Push ups  Spiderman plank  Mountain climbers  Burpees  Shoulder tap plank jacks    (photo credit: Dogpound)]]> https://nutritiouslife.com/sweat-often/the-easy-trick-xtend-barre-founder-andrea-rogers-uses-when-she-needs-fitness-motivation/?utm_source=rss&utm_medium=rss&utm_campaign=the-easy-trick-xtend-barre-founder-andrea-rogers-uses-when-she-needs-fitness-motivation Fri, 11 Sep 2020 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/the-easy-trick-xtend-barre-founder-andrea-rogers-uses-when-she-needs-fitness-motivation/ As a professional dancer and choreographer since the age of 18, Andrea Rogers has always had dance as a part of her identity. Wanting to take her passion for movement and combine it with her love of fitness, she created Xtend Barre. A killer combination of Pilates and ballet, the 15 to 40-minute cardio classes are said to sculpt strong, “dancer-like” physiques.  Today, twelve years after launching, Rogers has over 40 studio locations, a thriving online community, and a client roster ranging from beginners to professional athletes.  While she’s all about a killer workout, the barre star is against obsessive eating restrictions. “I don’t diet…I  focus on eating clean, whole foods 80 percent of the time, and then mindfully indulge the other 20 percent,” she tells Nutritious Life. Rogers shares the beneficial side of being home, the food she eats every single day, and her relaxing nighttime routine that will inspire us. How have things changed for you since COVID-19 hit? The biggest challenge has been having my two daughters home full time. I am a single mom running an international business while also being a homeschool teacher.  It has also been difficult being isolated and finding ways to stay motivated and encouraged. I don’t have family near me, so I haven’t been able to escape the city or be outdoors as much as I would like. What are some of your tips to stay focused…especially now? I recommend creating a schedule each day, and try to stick to a routine. With routine comes consistency, followed by results and motivation. The more you can create a routine and stick to it, the more you can stay focused and purposeful in your goals. What is your fitness philosophy? My fitness philosophy is a consistent, full-out effort. You have to show up on a consistent basis, and give it your all every single rep. Do you prefer to work out in the morning or evening? I do both. I typically will do one power session in the morning, and a 15-minute express workout with stretching in the evening . How often do you exercise, and what’s your workout of choice? I work out daily and do Xtend Barre and Pilates. All of my workouts can be found on the Openfit app. How do you motivate yourself (and your clients) to work out? I think about how good I am going to feel after the workout—the sense of pride I feel after pushing myself.  I try to lean into the after effect when I am feeling a little less inclined to press play on my workout. Has it been hard to stay on track with your nutrition while in quarantine? No. It’s actually been easier because I’m at home and have more control…I can plan my meals more often. What’s your go-to breakfast? I wake up and have a protein shake, work out, and then a late breakfast meal—2 eggs, Ezekiel toast, and avocado. Your go-to workday lunch?  I am a big fan of sushi, specifically tuna. I love a light lunch packed with protein and vegetables! What’s the one food you always have in your fridge? I always have eggs. I eat eggs every single day. Your favorite food indulgence? I love doughnuts and Newman’s organic oreo cookies. Other than water, what do you sip regularly? Mostly just water, but I’ll occasionally have a matcha latte. What causes you stress? Trying to achieve work-life balance is a stress inducer. I try to be consistent with my schedule so that I can easily manage and lean into a routine. It helps me feel more in control and organized with my day. How do you pamper yourself when you need it? I love having a self-indulgence day. I will pamper myself with a face mask, bio-oil bath, dry brushing, and a lymphatic drainage massage.  How do you express and spread love? I express love by showing support and by helping others to show up for themselves so they can take action to crush their goals and feel their best.  What is your evening routine to wind down at the end of the day? I am a big fan of stretching at night, either in the living room or in my bed. To unwind, I focus on my breath, gratitude, and relax into my body. (photo credit: Xtend Barre)]]>