https://nutritiouslife.com/category/sweat-often/ Mon, 01 Dec 2025 17:25:18 +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/ 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/sweat-often/hollis-tuttle-tns-success/?utm_source=rss&utm_medium=rss&utm_campaign=hollis-tuttle-tns-success Thu, 26 Sep 2024 14:41:00 +0000 https://nutritiouslf.wpenginepowered.com/hollis-tuttle-tns-success/ “NLS Success” is a column highlighting the incredible accomplishments of the Nutritious Life Studio  alumni. We’re showcasing the healthy products our grads have created, the better eating habits they now consider second nature, and other ways NLS helped them find healthy, happy success—in life and business. Hollis Tuttle is an uber popular instructor who has been a star at CityRow, Mile High Run Club, as well as with the Mirror and then Lululemon Studio (when the Mirror was acquired by Lululemon) but before her career as a New York City fitness instructor, she was a California athlete. Tuttle grew up in Northern Cali playing soccer and volleyball and and became a college triathlete while studying Nutritional Science at California Polytechnic State University. And you can feel her long-lived passion for movement in her classes, where her warm, motivating approach pushes you to work harder (before you even realize how fast you’re treading or rowing). Tuttle is now building her own brand, House of Hustle, which includes an app, online fitness and nutrition coaching as well as retreats. You can catch her, in person, every week teaching yoga at Lyons Den and coaching at The Fort. And, of course, if you are a student or alum of the Nutritious Life Certification, you may see her on Tuesdays on our live calls. Although Tuttle already had a degree in nutrition, she signed up for the Nutritious Life Studio certification “to further educate myself about nutrition, especially since the guidelines have changed so much since I graduated in 1998,” she says, and the program ended up inspiring her to look at her health from a broader point of view. “I can’t just focus on my activity and nutrition. I have to look at all aspects of my life. Making efforts to reduce stress and sleep more was the biggest change for me.” RELATED: Take a FREE CLASS and get a behind the scenes look at the Nutritious Life Studio. Keep reading to find out more about Tuttle’s healthy lifestyle (and career) and how the Nutritious Life Studio helped her succeed at both. NLS Success: Hollis Tuttle Did the Nutritious Life Studio change your career path? It didn’t change it, but it definitely elevated it. I feel more confident in discussing nutrition with those who take my classes. I also like to stress the importance of making lifestyle changes to improve overall health: drink more water, sleep, take rest days, reduce stress, exercise, and of course eat more thoughtfully. What’s the one food you always have in your fridge?  I always have a Tupperware full of baked sweet potatoes in my fridge. The one snack you always have when traveling? Hard-boiled eggs and fresh fruit! RELATED: The 5 Healthiest Protein Bars What’s your workout of choice? This is way too hard to answer…Right now, barbell training, it’s a new skill that I have recently added to my weekly routine. Also, I walk a LOT! How do you stay active outside the gym? I walk a lot—seven miles a day on average. If I’m able to venture outside of NYC, I love trail running or hiking. Being in nature is now such a luxury. What’s your go-to tool for managing stress? A hard sweat session followed by a super relaxing activity like a pedicure or massage. RELATED: These Smart Strategies Will Help You Manage Stress What does it mean to you to “live consciously”? To fully live in the moment. I make the decision to be present and thankful for the opportunity to be doing whatever it is that I may be doing—teaching, sweating, reading, enjoying lunch with friends. What’s your weirdest healthy habit? Hot herb tea. No matter the weather, I will always be drinking hot herb tea. Even if it is hot and humid, I will not switch to iced tea. I find hot tea soothing. Plus, it helps keep me well hydrated. Which healthy habit do you wish you had more time for? Maintaining a consistent sleep pattern. My schedule can make doing this very challenging. Follow Hollis on Instagram at  @hollismtuttle. Sign up for the Nutritious Life Studio certification her]]> 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/exercises-to-release-tight-fascia/?utm_source=rss&utm_medium=rss&utm_campaign=exercises-to-release-tight-fascia Wed, 31 Jan 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/exercises-to-release-tight-fascia/ Feeling stiff? Tight fascia affects more than your muscles. Here are five simple techniques to start moving pain-free. ]]> https://nutritiouslife.com/sweat-often/foam-rolling-instructions/?utm_source=rss&utm_medium=rss&utm_campaign=foam-rolling-instructions Thu, 18 Jan 2024 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/foam-rolling-instructions/ A top physical therapist shares common mistakes you should avoid.]]> https://nutritiouslife.com/sweat-often/mobility-training-for-beginners/?utm_source=rss&utm_medium=rss&utm_campaign=mobility-training-for-beginners Thu, 07 Dec 2023 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/mobility-training-for-beginners/ What is Mobility? You wake up at 6am, hop in the shower, grab your cup of coffee and you’re headed straight to work. Your head is down in your computer, you’re knocking out projects and before you know it, it’s time for dinner. You head to the kitchen and reach for the tin of chickpeas on the top shelf of your cupboard, but your shoulder is so stiff you can’t get your arm over your head—what’s going on? There are many factors to consider when something like this happens. Aging, a nagging injury, a sedentary lifestyle… or maybe it’s simply poor mobility. According to the American Council of Exercise “A lack of motion, especially in multiple planes and directions, can create adhesions between the various layers of muscle and fascia, which ultimately reduce joint motion and restrict mobility.” Mobility is the ability to control your body with an optimal range of motion—pain-free. So, if your range of motion is relatively limited, and you find it extra to perform daily tasks with ease, consider adding mobility exercises to your lifestyle.  Think of it as putting oil on your body’s hinges. The more movements you incorporate into your routine, the more your connective tissues become elastic. This has  a significant, positive impact on your joint health and overall longevity of free and easy movement. What are the Benefits of Mobility Training? Mobility training covers various exercises from yoga and low-impact workouts to training with or without weights. Although general movement is important and encouraged for living your most Nutritious Life, there are a few proven benefits specific to mobility training: Promotes balance Improves range of motion Enhances posture Increases flexibility Stimulates blood circulation Reduces risks of injury The following mobility exercises are quick, easy and accessible to anyone, anytime. Move through them one after the other or pick and choose the best mobility exercise for you based on what your body is asking you for. 7 Head to Toe Mobility Exercises for Beginners 1. Neck Tilt If you’re hunched over your computer all day (or scrolling Instagram on your phone all day?), it’s time to pause and give your neck the care it deserves. Spine Health says poor, hunched posture results in recurring neck pain. This quick, simple neck flexion and extension exercise will help combat the strain. How To: Stand hip-width apart. Roll your shoulders forward then back down, shoulder blades together.  Place both hands on your waist. Inhale, tilt your head down and let your chin touch your chest. Stay here for two cycles of breath. Exhale, return to center. Inhale, tilt your neck toward your right shoulder, leading with your ear. Hold for a couple breaths.  Return to center.  Do the same steps for the other side. Repeat for a couple more rounds. Movement Tip:  Listen to what your neck is telling you! If your body is restricting you to perform a certain movement, chances are, it’s protecting you from getting injured. If you’re in front of your desk, tilt that neck away! You don’t have to be standing to do this quick exercise.  2. Standing or Sitting Arm Raise with Side Stretches The shoulder is the most mobile joint in your body, making it more susceptible to injury. Whether you’re stepping away from your desk for a quick break or you’re about to jump into a low-impact workout, this stretch will get your shoulders ready. How To: Stand tall, keep the four corners of your feet grounded.  If you’re doing this seated, ensure both feet are on the ground and you’re rooted through your hips. Inhale, reach your hands up over your head, palms to touch. Exhale, arms back down to your sides. Repeat this three more times. Follow the same steps but this time, when your arms are lifted in the air, grab your right wrist with your left hand, slowly pull your hand and stretch to the left side. Do this for one cycle of breath.  Exhale, arms back to center.  Repeat the same steps on the other side, three times on each side.  Movement Tip:   Activate your glutes and your core for more stability while doing the arm stretches. 3. Cat and Cow  Long periods of sitting or stooping down without a proper stance and abdominal muscle engagement may cause long-term low back pain. Here’s the stretch you need to give your neck down to your spine some TLC. How To: Come to all fours. Place your hands underneath your shoulders, shoulder-width apart. Spread your fingers evenly, pointing forward. Note that your shoulders should be externally rotated (squeeze your shoulder blades back and down) with elbow creases facing forward. Knees should be directly below your hips, and the tops of your feet are touching the mat. Keep your neck in neutral position, eyes gazing down. Inhale, drop your belly, open your chest, widen your shoulders, and look forward. Tilt your buttocks up towards the ceiling. Exhale, round your back towards the ceiling, drop your head down while hugging the abdominal muscles to your spine. Push away from the ground.  Repeat Cat and Cow for a total of six rounds. Movement Tip:  Use towels below your wrists or knees for comfort.  4. Active Leg Raise  Sore or weak hammies, quads, and hips? If so, this mobility exercise will challenge your stability, improve strength, and help improve both over time. How To: Start by lying on your back, roll over to your right side. Extend your right arm towards the top edge of your mat—let your armpit kiss the ground. Bend your right arm, lift your head and rest the side of your head on your hand. Place your left hand on your waist. Engage your core. Keep your entire body in one line from elbow to heels.  Flex your feet and spread your toes. Imagine that both feet are pushing against the wall. Inhale, lift your left leg up high.  Exhale, release it back down. Repeat six times. Switch sides and follow the same steps.]]> 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/eat-empowered/ways-to-keep-immunity-strong-during-the-winter-holidays/?utm_source=rss&utm_medium=rss&utm_campaign=ways-to-keep-immunity-strong-during-the-winter-holidays Wed, 15 Nov 2023 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/ways-to-keep-immunity-strong-during-the-winter-holidays/ It’s that time of year when we’re waking up in the morning and almost expecting to start the day feeling a little run down. Between the holiday madness, the colder temperatures, and the cold and flu season, it’s more important than ever to give our immunity some much-needed love. Let’s begin with a quick explainer on the immune system: It’s a complex network of organs, tissues, cells and antibodies that serves to protect the body from infection. When the immune system is healthy, it’s primed and ready to attack any type of foreign invader (bacteria, virus, pathogen, parasite) that crosses its path. However, when the immune system is weakened, it’s not as capable of fighting off germs. As a result, the body signals us to let us know something is wrong. These signals can be anything from feeling sluggish, to coming down with a bad cold, recovering slowly from a wound or being diagnosed with a more troublesome condition. The promising news is that there are a number of holistic ways to recharge the body’s defense system. Yes, vitamin C is a biggie. Consuming foods that are packed with this antioxidant (oranges, grapefruit, kiwi, strawberries, broccoli, tomato juice, and red and green peppers, to name a few!) have been shown to help reduce the length and severity of the common cold, reduce inflammation and support your skin’s barrier—the body’s first line of defense. Yet there are other vital nutrients and essential lifestyle strategies that can strengthen your immunity during the upcoming winter season. Read on for five simple ways you can keep your immune system healthy and strong this season. 5 Easy Steps to Stronger Immunity Eat Mushrooms This is the kind of fungi you want in your life! After all, mushrooms offer two types of B vitamins: Riboflavin (an antioxidant which encourages the immune system to function properly) and niacin (which bolsters the immune system by reducing inflammation in the lungs). Plus, this tasty meat substitute provides selenium, another antioxidant, and copper, an essential nutrient that helps the body produce red blood cells and maintain immunity. One study published in the Journal of the American College of Nutrition discovered that cooked shiitake mushrooms—a dark colored, earthly-flavored mushroom that is used in traditional Chinese medicine—could enhance the immune system. If you love stir-fry meals, try making this Sauteed Shiitake Mushrooms with Ginger and Watercress. For a savory snack, whip up these Stuffed Mushrooms with Broccoli Rabe and Farro. Consume Quercetin A flavonoid (a colorful phytonutrient compound) found in numerous fruits and vegetables, research has been uncovering the multiple benefits of quercetin, including its antioxidant and anti-inflammatory properties. Some research has reported that quercetin was shown in both animal and lab studies to inhibit various viral infections. Look for quercetin in plant foods, such as onions, shallots, fennel, red apples, grapes, berries, citrus fruits, leafy greens, green and black tea (OK, and even red wine!). Get Your Vitamin D When the days are shorter during the winter months, your body is likely lacking in the sunshine vitamin … which means your immunity could take a hit. According to one study published in the journal Nutrients, a research team from Belgium concluded that there’s an “indisputable relation between vitamin D and the immune system.” The Food Science & Nutrition review also noted that this fat-soluble vitamin (which the body naturally produces when the skin is exposed to sunlight) has been shown to reduce the risk of viral diseases. Keep in mind that vitamin D can only be found in select foods, such as fatty fish (like salmon, tuna and mackerel, all of which are loaded with anti-inflammatory omega-3s), egg yolks and fortified beverages and cereals. While it’s highly unlikely to suffer from toxic levels of vitamin D (a 10-year study of more than 20,300 adults found that only one patient dealt with clinical toxicity), a vitamin D supplement can interact with certain medications, so check with your physician before taking the over-the-counter form. Exercise Sweating it out can actually help your immune system run smoothly. The National Institutes of Health’s Medline Plus lays out a few possible theories as to why regular exercise may be an effective way to support immunity. It’s been speculated that working out may aid the lungs and airways by flushing out bacteria. It can also cause positive changes in antibody levels and white blood cell count (these cells belong to the immune system to help fight infection) and may help the body ward off bacterial growth. It’s no secret that physical activity has the ability to lower stress hormones, and studies indicate that chronic stress can lead to elevated inflammation levels, ultimately wreaking havoc on immune function. So, whether you prefer stepping onto the yoga mat or bouncing around in a HIIT workout, your sweat session can make you stronger—both on the outside and inside. Say “Om” And speaking of ways to lower cortisol levels, better known as the stress hormone, consider becoming more mindful. A comprehensive review published in the Annals of the New York Academy of Sciences found possible links between mindfulness meditation and certain markers connected with inflammation and cell-mediated immunity (a type of immune response that does not involve antibodies). Not sure where to begin? Try one of these guided meditations that may help you drift off to sleep faster—a double whammy since catching quality shut-eye is another proven immune booster! Take Your Passion for Nutrition and Wellness Knowledge to the Next Level If you love learning about how foods and healthy habits can impact your immunity and total wellness, imagine how great it would be to learn and share this knowledge as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak]]> https://nutritiouslife.com/sweat-often/free-short-dance-workouts/?utm_source=rss&utm_medium=rss&utm_campaign=free-short-dance-workouts Tue, 05 Jul 2022 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/free-short-dance-workouts/ If you’re struggling to find a workout that you enjoy but you love hitting the dance floor, one of these short dance workouts might be your ticket to knocking out your weekly cardio.  Dancing can be way more fun than “normal” workouts and researchers have found that short dance workouts offer numerous other benefits as well. Here’s the inspiration you need to get your sweat on while you bust a move. Health Benefits of Short Dance Workouts  Short dance workouts can support your well-being both mentally and physically by: Boosting aerobic fitness and cardiorespiratory health Improving mobility and balance Decreasing blood pressure Supporting cognitive function Improving quality of life Dance fitness often combines the joys and structures of traditional dance forms with upbeat music, an elevated heart rate and muscle-toning movements. There are many high-quality free classes available online. Here are 10 of our favorite short dance workouts to help you start your journey. Look for a class that fits your musical and movement preferences, as feeling good while you workout will help you experience the best benefits. 1. 30-Minute Zumba for Beginners Zumba was founded by Colombian fitness trainer and choreographer, Alberto Perez, in the mid-1990’s. Since then, it has gained more and more popularity each year and was formally trademarked in the US in 2001. Zumba is a high-energy dance workout set to Latin and world rhythms that will leave you feeling excited to take on your day. 2. 28-Minute Intermediate Dance Workout with 305 Fitness This high-octane cardio-boosting dance class will help you feel strong and confident—and, you can do it right from the comfort of your living room. 305 Fitness says that their classes are designed to “boost your radical self-love and self-expression.” If you’re a fan of Hip Hop, Pop, and Electronic music, this will be your new go-to short dance workout. 3. 20-Minute Hip Hop Fit Less about electronic beats? If you’re a Hip-Hop purist and you’re looking for a way to combine it with your exercise routine, check out Mike Peele’s Hip-Hop Fit videos. Mike Peele is a professional dancer and choreographer whose work you may have seen in movies like Step Up 3D and Stomp the Yard. He creates energetic hip hop fitness videos that anyone can enjoy. 4. 25-Minute Ballet-Inspired Workout Ballet is a challenging dance style that is known to create strong, lean muscle while encouraging graceful movement patterns. If you’ve always wanted to take ballet, but don’t know where to start, try this beginner ballet class with YouTube fitness instructor, Coach Kel. She’ll walk you through a low-impact, no-equipment needed workout. 5. 30-Minute Bollywood Dance Workout Bollywood dances are a lively and vibrant sequence of movements based on Indian classical and folk dances. Rahul Kumar, founder of Fitness Dance with Rahul, is a bollywood actor, dancer and choreographer who offers fun dance videos that are sure to help you work up a sweat. 6. 15-Minute African Dance Workout with Kukuwa Kukuwa is an African-dance inspired workout that will elevate your heart rate and your feelings of joy. Kukuwa classes are fun, effective and allow you to explore dance moves that may not be in your repertoire. 7. Minute Hamilton Workout  Work up a sweat while singing along to your favorite Broadway musical. Certified fitness trainer Kyra Pro creates workouts that will increase your strength and fitness while challenging you just the right amount. This workout will get your heart pumping with boisterous dance moves, making it a great cardio activity that can take the place of a run or HIIT workout. 8. 4-Minute Sia dance routine with The Fitness Marshall Looking for easy-to-follow dance routines to your favorite pop songs? Check out The Fitness Marshall. His exuberant energy adds another layer of fun to these dances that are appropriate for all fitness levels. These routines are usually under 4 minutes in length but you can repeat them a few times to make it a longer workout (and to make sure you get the moves down). 9. 20-Minute Salsa Workout with 375 Dance Studio Learn some of the key movements in salsa dance routines while getting in a great workout. Salsa is a popular dance style that originated in Cuba and learning these moves might come in handy the next time you find yourself out on Salsa Night. This 20-minute salsa workout is led by expert ballroom dance instructors from 375 Dance Studio. 10. 30-Minute Reggaeton Workout with Cardio Dance Fitness Shake your booty and boost your self-confidence with this 30-minute high energy workout set to the music and moves of Puerto Rico’s lively Reggaeton. Led by Cardio Dance with Clau y Paty, this dance workout might make you feel like you’re at Carnaval Ponceño rather than in your living room. There’s no question about it, adding a dance workout into your weekly exercise routine will not only boost your fitness, it will also make your workouts more fun and sustainable. Try all 10 of these short dance workouts and see where the movements take you. (Image: Shutterstock)]]> https://nutritiouslife.com/sweat-often/short-leg-workouts/?utm_source=rss&utm_medium=rss&utm_campaign=short-leg-workouts Mon, 13 Jun 2022 00:00:00 +0000 https://nutritiouslf.wpenginepowered.com/short-leg-workouts/ You don’t need to spend hours a day in the gym to strengthen your leg muscles. Engaging in a 20-minute resistance training session 2-3 times a week is a short leg workout that can deliver big results for your gams. These types of strength training workouts also support your health in other ways. Not only will resistance training tone your muscles, it has also been shown to increase resting metabolism, strengthen bones, and improve cardiovascular health. It can also improve your mental health by alleviating symptoms of fatigue, anxiety and depression. The CDC recommends that the average adult engages in two strength training sessions per week. Resistance workouts are often separated into groups of major muscles, such as arms, legs and abs. Here is a perfect 20-minute resistance workout for your next “leg day.” Short Leg Workouts to Strengthen Legs, Improve Well-Being in 20 Minutes To create your 20-minute leg workout, select one exercise from each category and perform 20 repetitions of each. Repeat the sequence four times. For single leg exercises, you can either perform 10 on each leg or 20 on each leg and anticipate an extension of the total time. Warm-up Move your legs for 5 minutes prior to the workout to increase blood flow to the area. Here are a few ideas for adding leg movements to your warm up: Walking lunges Side lunges Marches in place Glutes and Quads Glute Bridge How to perform glute bridges: 1. Lie on your back with your knees bent, feet flat on the floor. 2. Keep your arms lengthened along your side. 3. Lift your glutes into the air until your chest and hips make a diagonal line. 4. Lower your hips down to the starting position and repeat the movement. Step-Ups How to perform step-ups: 1. Stand facing a low bench or staircase with your hands on your hips. 2. Step up placing your entire right foot onto the step. 3. Press through your right heel, bringing your left foot up to meet your right one so you are standing on the step. 4. Slowly lower down to starting position by stepping down with the right foot and then the left, so both feet are back on the ground. 5. Perform the same movement leading with the left foot. Squats How to perform squats: 1. Stand with your feet set apart, a bit wider than shoulder width. Point your feet straight forward, or slightly turned out. 2. Engage your glutes (squeeze!) and drive your heels into the ground. Be sure to track your knees over your feet, preventing them from going too far in or out. 3. Keep your chest tall and core engaged while clasping your hands and reaching forward to help you sit back into your hips. 4. Slowly lower down, bending your knees as if you are sitting down in a chair behind you, keeping your weight in the center of your foot. 5. Repeat the movement never quite straightening your legs. Inner Thighs: Second Position Plié How to perform second plié: 1. Stand with your feet wider than shoulder-width apart. 2. Point your toes outwards. 3. Keeping your spine straight, slowly bend your knees, attempting to make a 90-degree angle with your legs. 4. Make sure that your knees are tracking over your toes the entire time. If they are not, turn your toes in a bit. 5. As you return to your standing position, feel as though your inner thighs are lifting in and up. Inner Thigh Glide Note: You need socks on a wood or tile surface, or gliders for this exercise. How to perform inner thigh glides: 1. Stand with your feet wider than shoulder-width apart. 2. Slide your feet together, feel your inner thighs lift in and up 3. Once your feet touch, return them into a wide position and repeat the movement. Ball Squeeze Note: You need a ball for this exercise (ideally a soccer ball or volleyball, but any ball will work). How to perform a ball squeeze: 1. Stand up straight with your toes pointing forward, keep a small bend in your knees. 2. Place the ball in between your upper thighs above your knees. 3. Squeeze the ball with your adductor (inner thigh) muscles as hard as you can. 4. Release and repeat. Calves Calf Raises Note: You may want to hold onto a wall or ledge to keep your balance during this exercise. How to perform calf raises: 1. Stand up straight with your toes pointing forward. 2. Activate your core muscles and straighten your spine, maintaining this sensation throughout the exercise. 3. Slowly rise up onto the balls of your feet. 4. Slowly lower down. 5. Repeat Hamstrings Glute Bridge How to perform glute bridges: 1. Lie on your back with your knees bent, feet flat on the floor. 2. Keep your arms lengthened along your side. 3. Lift your glutes into the air until your chest and hips make a diagonal line. 4. Lower your hips down to the starting position and repeat the movement. Single Leg Glute Bridge 1. Lie on your back with your knees bent, feet flat on the floor. 2. Lift one leg into the sky. 3. Keep your arms lengthened along your side. 4. Lift your glutes into the air until your body makes a diagonal, pointing your lifted leg up into the sky. 5. Lower down. 6. Repeat on the other leg. Donkey Kicks with Ball How to perform donkey kicks with ball: 1. Start on all fours. 2. Bend one leg and place a small ball in the crease of your knee. 3. Flex your lifted foot. 4. Bring your knee towards the starting position. 5. Lift your foot back towards the sky. 6. Repeat this motion slowly, but consistently. Remember, your legs help carry your entire body through the day. Ensuring that you work out all of your leg muscles in a balanced way can help you walk confidently and avoid pain and injury.]]>