Strength-Building Treadmill Workouts – Oxygen Magazine

Strength-Building Treadmill Workouts – Oxygen Magazine

Cardio for Women, Workouts For Women
If you steer clear of all cardio equipment at the gym for fear of death by boredom, read on. New-generation treadmills are perfect for all kinds of workouts, from strength to upper-body to core training. If you use the right treadmill and get creative, you can easily achieve a full-body workout. Here are just a handful of ways you can supercharge your treadmill routine.Upper-Body and Core WorkoutAre you looking to tone your arms and abs to pair with those chiseled legs? Your treadmill is an excellent tool. All it takes is a little imagination. Below is a sample workout from Max Fitness Club:Start with a three-minute uphill run to warm up and get the body ready to burn fat. Then perform the following exercises in 60-second intervals:Mountain Climber: With your…
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Food Guide for Sustainability – Oxygen Magazine

Food Guide for Sustainability – Oxygen Magazine

Life, Nutrition for Women, Nutrition News
You’ve already made recycling a lifelong habit, you proudly reject single-use plastic straws and bottles on the daily, and you carpool or take public transportation whenever possible — if Earth could talk, it would thank you profusely for doing your part to reduce your carbon footprint, prevent global warming and save our oceans. But is there even more you could be doing to help? Yes, and it starts with your food choices.Choose Your Ingredients WiselyFueling your body and brain with the best nutrients possible doesn’t have to take a back seat to a mission of sustainability. In fact, these two initiatives easily go hand in hand. And unlike abs, which we all know begin in the kitchen, sustainably sourced ingredients actually start in the fields. “Over the last 100 years,…
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5 Heart-Healthy Valentine’s Day Recipes

5 Heart-Healthy Valentine’s Day Recipes

Healthy Recipes for Women, Nutrition for Women
What’s the most iconic symbol for Valentine’s Day? Hearts, of course! Whether they are cut out of red foil, drawn with a crayon or texted with a “<3,” they all represent love and affection. And while we’re on the subject of hearts, February 14 serves as a great reminder to do everything you can to protect your heart — not from potential heartbreak but from heart disease. Smoking, high cholesterol, high blood pressure, obesity, physical inactivity and even stress all contribute to cardiovascular disease. After all, it can’t be a coincidence that February is also American Heart Month.“Following a heart-healthy diet can be easy and tasty, if you follow a few simple rules,” says Patricia Bannan, MS, RDN, a nutritionist in Los Angeles. “Get plenty of fruits and vegetables, and…
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3 Healthy Smoothie Bowls to Satisfy Your Sweet Tooth

3 Healthy Smoothie Bowls to Satisfy Your Sweet Tooth

Healthy Breakfast Recipes, Healthy Recipes for Women, Healthy Snacking Recipes, Nutrition for Women, Recipes By Meal
By now, you’ve probably heard of smoothie bowls. The concept is simple: Pour a perfectly blended smoothie into a bowl instead of a glass. But the magic doesn’t stop there. Smoothie bowls are notoriously packed with delicious toppings, from granola and berries to nuts and chocolate. These nutritious recipes make the perfect healthy breakfast or quick-and-easy snack.Chocolate Peanut/Almond Butter BowlChocolate Peanut/Almond Butter BowlServes 1Ingredients4.5 oz Reveri Vanilla Almond Blossom1 fluid oz unsweetened almond milk1 oz natural unsalted peanut butter, or natural unsalted almond butter2 tbsp chocolate whey or vegan protein powder1 tbsp raw cacao nibs3.5 oz iceDirectionsAdd all ingredients to a blender. Blend on high until well-mixed.Pour mixture in a bowl and top with sliced banana, granola, chia seeds, walnuts or cacao nibs.Triple Berry BowlTriple Berry BowlServes 1Ingredients4.5 oz Reveri…
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Innovative Indoor Treadmill Workouts – Oxygen Magazine

Innovative Indoor Treadmill Workouts – Oxygen Magazine

Cardio for Women, Workouts For Women
If you steer clear of all cardio equipment at the gym for fear of death by boredom, read on. New-generation treadmills are perfect for all kinds of workouts, from strength to upper-body to core training. If you use the right treadmill and get creative, you can easily achieve a full-body workout. Here are just a handful of ways you can supercharge your treadmill routine.Upper-Body and Core WorkoutAre you looking to tone your arms and abs to pair with those chiseled legs? Your treadmill is an excellent tool. All it takes is a little imagination. Below is a sample workout from Max Fitness Club:Start with a three-minute uphill run to warm up and get the body ready to burn fat. Then perform the following exercises in 60-second intervals:Thanks for watching!Visit WebsiteMountain…
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Refresher Course: Dumbbell – Oxygen Magazine

Refresher Course: Dumbbell – Oxygen Magazine

Workouts For Women
Dumbbells are the most universal gym tool around. They allow you to work unilaterally, helping eliminate developmental imbalances between bodyparts, and they offer a degree of safety for those who train alone because you won’t run the risk of getting caught under a loaded bar. You can hit every major muscle group with dumbbells and can adapt just about every barbell move in existence to be dumbbell-centric.Technique — AMRAP (as many rounds/reps as possible)In an AMRAP, you’ll perform a workout for the duration of time prescribed and note how many rounds plus reps you complete. “It’s an effective fat-burning tool because there is a productive overload effect, as opposed to doing standard sets and reps at a relaxed pace,” Farmer says. “It also helps develop tenacity — once you feel…
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Refresher Course: Hex Bar – Oxygen Magazine

Refresher Course: Hex Bar – Oxygen Magazine

Workouts For Women
This barbell crossbreed — aka the trap bar — has two shafts that arc outward from one another to form either a square or hexagonal shape. The user stands inside the bar and grasps the handles near the plate collars. Though most people know it as a tool for shrugging, the hex bar has other values. “They are especially helpful for those new to deadlifting,” says Dan Roberts, CSCS, founder of the Dan Roberts Group. “Because you hold the bar with a hammer-style grip and the weight is positioned at your sides rather than in front of you, your center of gravity is always in line with your shoulders.” Technique — Tabata This short but intense training protocol intersperses 20 seconds of all-out effort with 10 seconds of rest, a…
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Refresher Course: Kettlebells – Oxygen Magazine

Refresher Course: Kettlebells – Oxygen Magazine

Workouts For Women
Though kettlebells date back to Ancient Greece, they have only become a health club staple in the last two decades. Research supports the effectiveness of kettlebell training, and numerous studies found that an intense kettlebell workout burns about 20 calories a minute and could improve aerobic capacity, explosive power, dynamic balance and core strength.“One of the most effective kettlebell exercises is the swing,” says former IFBB fitness pro Carla Sanchez, owner of Performance Ready Fitness Studio in Lone Tree, Colorado. “It emphasizes the posterior chain, building strength, stamina and power.” Technique — WOD (workout of the day)Though it originated as a CrossFit term, many people have adopted this acronym as their own. A WOD is typically a challenging regimen that hits all or most of the major muscle groups of…
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Refresher Course: Exercise Band – Oxygen Magazine

Refresher Course: Exercise Band – Oxygen Magazine

Workouts For Women
Sometimes simpler is better, and herein lies the beauty of the exercise band. These long rubber tubes or loops come in different levels of tension and offer variable resistance, meaning the difficulty changes throughout the rep. “Bands work muscles in completely different ways than free weights and are perfect for building lean muscle tissue and adding strength,” says Edward Mooney, a trainer at O2 Fitness Club in Raleigh, North Carolina. They’re also TSA-friendly and can be used anywhere, anytime. Technique — ChipperIn this high-volume, conditioning-style workout, you “chip away” at a list of moves performed in succession, completing all the reps of one move before going to the next and taking short breaks when needed. This technique trains skill, muscular endurance and cardiovascular stamina, as well as mental fortitude: While…
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Refresher Course: Medicine Ball – Oxygen Magazine

Refresher Course: Medicine Ball – Oxygen Magazine

Workouts For Women
Medicine balls are old school — like, really old school — and some believe that Hippocrates created them for his patients to help them recover from injury. Today’s medicine balls are made of leather or vinyl and are filled with ballast of differing weights. They also come in reactive and nonreactive versions — some bounce back quickly and others hit the ground and stick.“Medicine balls help develop explosive power and rotational trunk strength,” Roberts says. “They also train you to absorb and redirect force, improving athletic performance and allowing you to project that power in every plane of motion.” Technique — Metcon (metabolic conditioning)This fitness buzzword refers to any sort of workout that improves the efficiency of one of the body’s three main energy systems — phosphagen, glycolytic and oxidative.…
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