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10 Piriformis Stretches To Help You Get Rid Of Sciatica, Hip And Lower Back Pain

10 Piriformis Stretches To Help You Get Rid Of Sciatica, Hip And Lower Back Pain | Health & Fitness | Scoop.it
The irritation of the sciatic nerve causes hip and lower back pain, which spreads downwards to the limbs and feet. It is estimated that 4 out of 10 people will develop sciatica or irritation of this nerve at some point in life. This nerve is located deep in the buttock, beneath the piriformis muscle, so …
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The 21 Day Fix and Bread - All of Your Questions Answered

The 21 Day Fix and Bread - All of Your Questions Answered | Health & Fitness | Scoop.it
Bread is allowed on the 21 Day Fix diet! But, not all breads are created equal. In this post I break down what you need to look for when selecting the right bread for you that is approved
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The One Thing You Didnt Get to See In 'What the Health'

The One Thing You Didnt Get to See In 'What the Health' | Health & Fitness | Scoop.it
The wellness world has been abuzz with discussion and debate over the validity of the film's claims, but there's one big thing you didn't get to see.
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10-Minute Morning Routine to Help Lose Weight - The Fitness Focus

10-Minute Morning Routine to Help Lose Weight - The Fitness Focus | Health & Fitness | Scoop.it
I put this morning routine together for people who want a way to stay motivated when it comes to weight loss. Starting the day right is a huge win for most.
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How Beachbody on Demand Compares to Daily Burn - The Fitness Focus

How Beachbody on Demand Compares to Daily Burn - The Fitness Focus | Health & Fitness | Scoop.it
Comparing the top two streaming workout sites Daily Burn and Beachbody On Demand was not easy. We covered workouts, nutrition, community support and more.
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Dear Mark: When Walking Is No Longer Enough; Fermented Foods and Depression

Dear Mark: When Walking Is No Longer Enough; Fermented Foods and Depression | Health & Fitness | Scoop.it
For today's edition of Dear Mark, I'm answering two questions. First up, what happens when a brisk walk isn't enough to attain the optimal fat-burning heart
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Homemade 21 Day Fix Salad Dressing vs Store Bought

Homemade 21 Day Fix Salad Dressing vs Store Bought | Health & Fitness | Scoop.it
Learn how to make this super simple 21 Day Fix salad dressing of olive oil and balsamic vinaigrette. We also cover how to select a store approved brand.
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Rescooped by Bethany Lyn from Physical and Mental Health - Exercise, Fitness and Activity
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Running Tips For Beginners (Including How To Get Started)

Running Tips For Beginners (Including How To Get Started) | Health & Fitness | Scoop.it
You'll be a bona fide Forrest Gump in no time.

Via Peter Mellow
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Rescooped by Bethany Lyn from Personal Health
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Why You're NEVER Too Busy to Exercise

Scratch "too busy" off your list of excuses to not work out today. Just a single minute of hard exercise may improve your fitness, suggests new Canadian research. 

In the study, participants trained on stationary bikes three times a week for 6 weeks. Their sessions involved three 20-second sprints--for a total of 1 minute of all-out effort--as part of an otherwise easy 10-minute workout.

At the end of the program, the participants saw a 12 percent spike in their cardiorespiratory fitness. They also significantly improved their muscles' ability to use oxygen to produce energy--which translates to an increase in fat-burning capacity, says study author Martin Gibala, Ph.D., professor of kinesiology at McMaster University.

"You can stimulate the same training adaptations that you would get from endurance training through extremely short interval sessions," Gibala says. 

How so? The quick sprints are so intense that they activate your fast-twitch muscle fibers, which are dormant during daily activity and moderate exercise, he says. That means you recruit more muscle in less time, so your workouts can be very brief.

(Even on your most jam-packed days, you can squeeze in The Unbelievable 4-Minute Cardio Workout.)

The short bursts of hard work also make your heart stronger and your blood vessels more elastic, so you can deliver more oxygen to your muscles, Gibala says. 

There's one big caveat in this study: The participants were sedentary and overweight. But other research indicates that the benefits would still hold true for fit guys. In 2013, Canadian scientists applied a similar exercise regimen to active men and found that the guys improved their cardiovascular and muscle health.

So does this mean you should slash all your workouts down to 10 minutes? Obviously not, says Gibala. 

For one thing, science hasn't yet proven that sprint interval training is as effective as more time-consuming, moderate exercise in the long run, he says. Most studies on this type of exercise follow participants for a few months at most. 

Plus, you obviously need resistance training to build strength and muscle.

But here's what you can take away: Incorporating short, very intense sprints into your workout can help take your fitness to the next level, Gibala says.

And more importantly: "If you don't have 45 minutes to spare, you don't have to blow off exercise," he says. "Even if you have as little as 10 minutes, you can get a very high-quality and effective workout. The tradeoff is you gotta go hard."

To crank up your metabolism and pack on muscle in no time, try the The 10-Minute Transformation.

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Tracking Your INSANITY MAX:30 Time Progress with Printables

Tracking Your INSANITY MAX:30 Time Progress with Printables | Health & Fitness | Scoop.it

Are you going to go as hard as you can for as long as you can? Then learn how to find and track your Insanity MAX:30 time with printables.

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10 Primal Superfoods to Help You Perform Ten Times Better - For Dummies

10 Primal Superfoods to Help You Perform Ten Times Better - For Dummies | Health & Fitness | Scoop.it
Primal superfoods will help get you from where you are now to where you want to be. They have deep nutrition that stand out from the pack of Paleo foods. Primal
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Rescooped by Bethany Lyn from itsyourbiz
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Take The 12 Days Of Fitness Challenge

Take The 12 Days Of Fitness Challenge | Health & Fitness | Scoop.it
We've found the ultimate holiday season workout, and we're kind of obsessed. Presenting, the 12 Days Of Fitness:

Via Skip Boykin
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PiYo Hybrid Workout Schedules and Calendar Downloads

PiYo Hybrid Workout Schedules and Calendar Downloads | Health & Fitness | Scoop.it
What do you do after 60 days of PiYo- follow a PiYo hybrid workout calendar. Here are six PiYo hybrid workout schedules combining PiYo with another program.
Bethany Lyn's insight:

Link to 6 PiYo hybrid workout schedules:.
PiYo & Body Beast
PiYo & 21 Day Fix
PiYo & Brazil Butt Lift
PiYo & T25
PiYo & P90X3

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No Wheat, No Sugar, No Dairy! Delicious Avocado, Coconut & Sweet Potato Brownies

No Wheat, No Sugar, No Dairy! Delicious Avocado, Coconut & Sweet Potato Brownies | Health & Fitness | Scoop.it
If you are a dessert lover, you know that finding a healthy and delicious one, which would be low in calories, is not an easy task. Traditional brownies are often high in inflammatory ingredients such as flour, processed sugar, and pasteurized hormone filled dairy, and thus raise blood sugar, and the levels of cortisol(stress hormone) …
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Don't Ignore the Shift Shop Meal Plan(samples included) for Best Results - The Fitness Focus

Don't Ignore the Shift Shop Meal Plan(samples included) for Best Results - The Fitness Focus | Health & Fitness | Scoop.it
Food is fuel. The Shift Shop carb manipulation meal plan is an integral part of the program. Here is a 3 week sample menu available for download in excel.
Bethany Lyn's insight:
3 Week Meal Plan
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My PiYo Workout Review: The Pros and the Cons

My PiYo Workout Review: The Pros and the Cons | Health & Fitness | Scoop.it
After completing the 60-day PiYo at home workout from Chalene Johnson, here is my final PiYo review and real before and after photo results.
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Four Grab-n-Go 21 Day Fix-Approved Egg Cup Recipes - The Fitness Focus

Four Grab-n-Go 21 Day Fix-Approved Egg Cup Recipes - The Fitness Focus | Health & Fitness | Scoop.it
There are not to many ways to meal prep eggs, these 21 Day Fix approved egg cups and variations cannot be beat. Grab an egg cup on the way is what I say.
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Is All Yogurt Created Equal?

Is All Yogurt Created Equal? | Health & Fitness | Scoop.it
While yogurt is billed as a health food, some versions should be avoided. Find out which ones to eat and which to avoid.
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21 Day Fix While Pregnant? Be Safe for You & Baby - The Fitness Focus

21 Day Fix While Pregnant? Be Safe for You & Baby - The Fitness Focus | Health & Fitness | Scoop.it
Following the 21 Day fix workout and nutrition program while pregnant with baby is something you need to talk to your doctor first for safety.
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21 Day Fix Tools for Success with the Diet and Workouts

21 Day Fix Tools for Success with the Diet and Workouts | Health & Fitness | Scoop.it
Here I present you with the 21 Day Fix tools that I personally used to help simplify the nutrition and workouts for best results.
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Rescooped by Bethany Lyn from itsyourbiz - Travel - Enjoy Life!
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Fitness guru Shaun T just became fashion week's unexpected hero

Fitness guru Shaun T just became fashion week's unexpected hero | Health & Fitness | Scoop.it
Dig deeper, fashion week
Via Skip Boykin
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The Science of HIIT Cardio

The Science of HIIT Cardio | Health & Fitness | Scoop.it

What in the world do these crazy acronyms HIIT and LISS mean? HIIT stands for high intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 10-30 second sprint followed by a 3-5 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.


LISS stands for low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation.
Why testing the lactate threshold (LT) and anaerobic threshold (AT) is a good idea. The AT and LT are extremely powerful predictors of performance in aerobic exercise (cardio). (1) There are 2 ways that muscle can burn glucose (blood sugars) and that is through aerobic work (with air) and anaerobic work (without air).


HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT and LT, that’s what causes the body to make metabolic changes.


When you are doing LISS, you are considered below the AT and LT. A simple test is being able to hold a conversation while doing cardio.
When doing HIIT you are above the AT and LT and when you are above the AT and LT you push for greater improvement in metabolism which thus leads to better fat loss over time.


With lack of time being one of the biggest elements people always identify as “what’s wrong” with their health, HIIT cardio seems to be the most time efficient exercise strategy.


A study by Metcalfe et al. showed if you perform what Metcalfe and colleagues call the “minimal amount of exercise for improving metabolic health” a 3 time per week, 10 minute exercise regimen, with no more than two all-out sprints, everything you’ve got, you will make changes to your metabolic rate.


Moreover, Trapp et al. Showed 20 minutes of HIIT, performed three times per week for 15 weeks compared to the same frequency of 40 min of steady state intensity training was associated with significant reductions in fasting insulin, total body fat, subcutaneous leg fat, and abdominal fat.


Another study by Burgomaster et al. demonstrated that short interval training is a time efficient strategy to induce changes in whole body and skeletal muscle carbohydrate and fat metabolism during exercise that are comparable to changes induced by traditional endurance training.
In a 2008 study, the researchers showed that high-intensity intermittent exercise led to a significant decrease in central abdominal fat, whereas the steady state intensity and control group had non-significant decreases in central abdominal fat.


To support this, research from the University of Lethbridge showed that six weeks of HIIT three times per week reduced both body fat and waist circumference.


Furthermore a study conducted by Wilson et al. From the University of Tampa, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and it became their new set point to what they had to do just to maintain.


A study by Trapp et al. showed subjects in the high intensity interval group gained lean mass in their legs compared to the steady state intensity and control group.


Moreover, Burgomaster et al. stated that the very intense nature of sprint interval training might stimulate rapid skeletal muscle remodeling (possibly due to fiber recruitment), whereas adaptations to lower intensity accrue more slowly.


HIIT is quicker and more time efficient, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint (meaning only to burn calories & not make changes to your metabolism). Then again, many people enjoy doing LISS cardio for cardiovascular and relaxation purposes and there’s nothing wrong with that.


Via The New Media Moguls
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The Pomegranate! All About this Nutritonal Powerhouse

The Pomegranate! All About this Nutritonal Powerhouse | Health & Fitness | Scoop.it
The health benefits of the pomegranate fruit can't be overlooked. To bad they are a pain to deseed. Not anymore, learn my simple six step method to deseed.
Bethany Lyn's insight:

I love how easy this method is to deseeding a pomegranate.

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Rescooped by Bethany Lyn from The Man With The Golden Tongs Goes All Out On Health
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#HealthyRecipe / Superfood Overnight Oats

#HealthyRecipe / Superfood Overnight Oats | Health & Fitness | Scoop.it

INGREDIENTS:

½ banana, mashed
40 gr (or ½ cup) rolled oats
200 ml (or 1 cup) almond milk, unsweetened
2 tbsp ground flaxseeds
¼ cup strawberries, chopped
¼ cup blueberries
3 tbsp dried goji berries
2 tbsp raw dark cocoa nibs

1 c diced green onion

 

DIRECTIONS: http://www.paleolland.com/2013/superfood-overnight-oats/


Via The New Media Moguls
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Ekaterina's curator insight, November 24, 2013 10:22 PM

Well well if it looks too good to be true it is.... Calling this recipe sugar free is a like calling iPhone cheap.

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All the Workouts You Need For Your Holiday Party Dress

All the Workouts You Need For Your Holiday Party Dress | Health & Fitness | Scoop.it
It's almost that time of year — when everything seems to sparkle a little bit more, including your wardrobe. Outshine even the most sequined party dress with these workouts that will help you dazzle this holiday season.
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