Busted: Cold Weather Vs. Hot Weather Training

Busted: Cold Weather Vs. Hot Weather Training

Training Advice for Women, Training Techniques for Women, Training Tips for Women, Workouts For Women
When it comes to exercise, is it worth using extreme temperatures?First there was hot yoga, with proponents swearing by the purifying, energy-boosting effects of the heat. Now there are cold-temperature studios that claim that a chilly environment is the perfect way to boost calorie burn. Hot or cold, indoors or out, one thing is for certain: When it comes to exercise, people love to go to the extreme. But how truthful are these calorie-blasting claims, and are the benefits of being so radical really worth sweating/freezing your a— off?Claim: Extreme heat gives you a better workout. Verdict: False. Your heart rate may run higher in warmer temperatures, but if the workout intensity is the same, your oxygen consumption — and therefore your calorie burn — will remain the same, according to…
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6 Ways to Sideline Your Smartphone During a Workout

6 Ways to Sideline Your Smartphone During a Workout

Life, Training Advice for Women, Training Tips for Women, Women's Health
Do you have nomophobia? Most people do, and this very real fear of not having your smartphone immediately next to you at all times can be a real issue, especially as it relates to your workout.It might seem like a no-brainer that when you talk or text on your smartphone, your workout suffers, yet researchers still wanted to know just how much phone use could impact a workout. So they put individuals through one of two 20-minute treadmill workouts: One group served as the control and had smartphone access, while the other group could talk and text on their phones as much as they wanted. Thanks for watching!Visit WebsiteThe thing most impacted about the workouts was intensity: Smartphone users completed six minutes less of vigorous-intensity exercise and 10 minutes more…
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Total-Body Boxing Workout for Women

Total-Body Boxing Workout for Women

Total-Body Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
The first rule of fight club is that there is no fight club. But that’s not exactly true. Boxing is making a comeback in the fitness world, and boutique boxing studios are sweeping the nation. Why the resurgence? “Boxing is highly effective in increasing your heart rate in a short amount of time,” says Kollins Ezekh, ACE-certified group fitness expert and director of programming at Mayweather Boxing + Fitness. “That makes it good for high-intensity interval training (HIIT), which is one of the most effective ways to get into shape. A 45-minute boxing training session will target nearly every muscle group in your body, torch calories, burn fat and create lean muscle.”Thanks for watching!Visit WebsiteBoxing BenefitsBecoming fit, lean and toned are all great side effects of learning the sport of…
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Lift Heavy to Lose Weight

Lift Heavy to Lose Weight

Blogs, Lift & Burn, Total-Body Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
  You’ve heard it before — there are no shortcuts when it comes to fitness. But what if this were only halfway true? What if there was a faster and arguably better way to change your body and lean out, involving fewer sets and reps and less time spent in the gym, a shortcut you can use starting right now without regret or a lick of guilt? Read on to find out about this magical training unicorn. Rep Rap Though many people assume that lifting lighter weights for 15 to 25 or more reps somehow creates a leaner muscle as a result, the body doesn’t work like that. “Super-long sets are great for muscular endurance,” explains Heather Farmer, an Olympic weightlifting national competitor and fitness coach in New York City.…
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Top 3 Reasons Why You Should Take Rest Days Seriously

Top 3 Reasons Why You Should Take Rest Days Seriously

Training Advice for Women, Training Tips for Women
When it comes to professional athletics, there are definite seasons. In the offseason, training volume is increased and programs are based on progressive overload, a strategy that increases the difficulty of workouts as the athlete’s body adjusts over time. This is how we’re able to get stronger, faster and gain muscle. Thanks for watching!Visit WebsiteTraining actually creates micro-tears in the muscle. Don’t worry. This is a good thing, as long as the muscles are given adequate time to rebuild after they tear. When rebuilding, the fibers become thicker and stronger than ever before. This is how we gain strength and muscle.Workouts are initially based on building a foundation, and rest days allow for the body to recover and rebuild. When running track in college, we always had at least one…
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Nicole Winhoffer: Why I Love Group Workouts (and You Should, Too!)

Nicole Winhoffer: Why I Love Group Workouts (and You Should, Too!)

Training Advice for Women, Training Tips for Women
Photo Credit: Jessica Nash PhotographyEven if you know your way around the gym with your eyes closed, trying new group workouts can be intimidating. It’s why my NW Method places a huge focus on support and encouragement. I’m proud of the safe environment I’ve built to empower groups through fitness and community.Here are the top reasons why group fitness significantly benefits your mind and body. Despite your typical routine, you’ll be saying “yes” to that next group workout invitation in no time. Thanks for watching!Visit WebsiteConnectionAs human beings, we crave connection. When we get into the same room and focus on our goals as a collective, we naturally feel more alive, supported and inspired. We feed off each other’s energy and feel a sense of belonging. There’s nothing better than being…
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Build a Better Squat: Part 1

Build a Better Squat: Part 1

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
Writing a single guide on squat mechanics could easily turn into an endeavor the length of a book. Here, we’ll touch on some of the main mechanics to get you squatting like it ain’t no thing, with a ton of different variations tailored to your current level.Build a Solid FoundationAs a physical therapist and athlete, there is no stronger cause I have than encouraging my clients to build a strong base. If it looks bad or worse and if it feels bad, something isn’t right. First, move well. Thanks for watching!Visit WebsiteA beautiful air squat is a head-turner where I come from. Performing a basic air squat is something that is a necessary and functional component of everyday life. Think getting in and out of a chair or picking something…
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Erin Stern’s Top 5 Tips for Carb Cycling

Erin Stern’s Top 5 Tips for Carb Cycling

Healthy Eating for Women, Nutrition for Women, Training Advice for Women, Training Tips for Women
Our bodies are amazingly efficient. We adapt to training programs in a matter of weeks. If the physical stimulus doesn’t change, our bodies tend to stay the same. I think that eating the same foods day in and day out also can create a plateau in progress. The best way to encourage the body to change is to periodically adjust meal plans. Carb cycling is a great option if you’re looking to change things up, encourage the body to use fats for fuel, or to make your meal plan better fit your activity levels. The concept is relatively easy: Eat normal to moderate amounts of carbs most days, and toss in two to three days when you drop carbs to almost zero and eat fats for fuel instead. Thanks for…
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You Have Arrived – Oxygen Magazine

You Have Arrived – Oxygen Magazine

Life, Mental Health, Mind and Body for Women, Training Advice for Women, Training Tips for Women, Women's Health
Goal setting is such a double-edged sword. I love to set goals — attainable, measurable, valuable ways to track progress in the gym and in life. Checking milestones off my list feels amazing, whether it be a new skill in the gym or seeing an amazing progress picture of myself. Ironically, the result has never been as sweet as the journey. Thanks for watching!Visit WebsiteAs someone who participates regularly in the functional fitness arena (i.e., CrossFit), I have forever been in pursuit of a muscle-up. I was afraid of the gymnastic rings for years, to the point of literally never going near them. Then one day, I just woke up. I thought, This is insane. I have been in this sport for four years and have never even attempted to…
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