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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Two Trap-Building Workouts For Women

Two Trap-Building Workouts For Women

Back Exercises for Women, Back Workouts for Women, Exercises by Bodypart for Women, Training Tips for Women, Workouts For Women
Having a well-defined trapezius is a boon for backless dresses, balanced posture and building strength.Cable Wide-Grip RowForm: Cable Wide-Grip RowThe trapezius spreads across your back, neck and shoulder blades, covering the rhomboids and helping define the V-shape of the latissimus dorsi. Because of its size, various zones perform different functions: The upper traps draw your scapulae upward and allow you to shrug, the lower traps pull your shoulder blades downward, and the middle traps pull your shoulder blades inward toward your spine. Though these functions all take place on the reg, your upper traps tend to get the most work, either from sitting slumped over at work or because of too much shoulder work where the traps are primary or secondary movers. To maintain a balance of power and achieve…
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The 10-Minute Squat Challenge – Oxygen Magazine

The 10-Minute Squat Challenge – Oxygen Magazine

Exercises by Bodypart for Women, Flexibility And Mobility, Glute Exercises for Women, Leg Exercises for Women, Sports Medicine for Women, Training Tips for Women
This squat challenge isn’t about accumulating reps or finding a one-rep max, though you will see an improvement in these areas. It’s about improving your overall squatting mechanics, which will allow you to lift more weight more efficiently and earn faster gains.Your body moves along links in a chain, but if there’s a kink in a link, the rest of the chain suffers. For example, during a squat, tight ankles force your knees back over your heels, pulling your torso forward as counterbalance. This draws the movement out of the posterior chain (hamstrings and glutes) and into the quads, the weaker link where squats are concerned. Finding and maintaining the proper squat position means freer movement, a stronger squat, and a reduced likelihood of injury and movement dysfunction. Thanks for…
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2018 Holiday Gift Guide for Fitness Lovers

2018 Holiday Gift Guide for Fitness Lovers

Fitness Gear, Fitness Gear and Apparel for Women, Training Tips for Women
Fuel your workouts with high-quality protein like Laura's Lean grass-fed steaks; grass-fed 85/15 ground beef; 92% and 96% lean ground beef; boneless, skinless chicken breasts; and grass-fed organic beef jerky. Raised with no antibiotics or added hormones, these protein options are the perfect fit for a delicious, healthy holiday meal with no regrets. Shop online for free delivery right to your door!Use code TEAMLLB15 for 15% off your entire purchase.meyernaturalfoods.com, $7.49-20
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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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Improve Spine Health to Boost Performance

Improve Spine Health to Boost Performance

Flexibility And Mobility, Life, Neck & Back Health, Sports Medicine for Women, Training Tips for Women, Women's Health
Maintaining spinal integrity during exercise is paramount, but keeping your spine safe goes beyond the simple directive of maintaining good posture when performing big or heavy movements. It also expands into programming, workout timing and more. Here’s how to keep your spine safe and healthy from top to bottom and improve your results in the process.Cervical SpineWithout your cervical spine, you’d lose your head — literally. This area consists of seven vertebrae originating at the bottom of your skull and running down your neck to shoulder/clavicle height. It works to support your head, move your spine and protect your spinal cord.Thanks for watching!Visit WebsiteA common instruction when lifting is to maintain a neutral spine, but a lot of people neglect to include the cervical spine in that directive. No matter…
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Function and Form Pec Workout

Function and Form Pec Workout

Arm Workouts for Women, Chest Exercises for Women, Chest Workouts for Women, Exercises by Bodypart for Women, Training Tips for Women, Workouts For Women
No, training your chest won’t create cleavage or take you up a cup size as some workout programs would have you believe. But training your pectoralis major to be strong and shapely can define your collarbone area and add dimension to your décolletage.Form: Banded Single-Arm Low-to-High FlyeThe pec major is the primary mover for any horizontal adduction movement, such as when you bring your arms across your body as if giving a hug, and most chest exercises target this motion — for example, presses, flyes and push-ups. However, the pec major is also responsible for shoulder flexion — raising your arm up in front of you — in conjunction with the anterior deltoid. This band exercise combines both these actions to emphasize the upper-pectoral area.Thanks for watching!Visit Website Attach one…
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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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Lower-Body Stability-Ball Workout – Oxygen Magazine

Lower-Body Stability-Ball Workout – Oxygen Magazine

Exercises by Bodypart for Women, Glute Workouts for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
If you’re like me, you mean business when it comes to getting the most out of a lower-body workout. Hello, thighs and glutes! The stability ball is a staple tool for this type of work that never seems to get old. You know that large-looking bouncing ball at the gym that some of us love … and others give the side eye and keep on walking. Well, if you desire to build strength, balance and stability — and a stellar-looking lower body — this workout will not disappoint. Let’s get started and generate some serious strength!Thanks for watching!Visit WebsitePerform the following exercises in a circuit to challenge yourself and feel the burn.ExerciseSetsRepsBulgarian Split Squat4-510-12 (each leg)Side Lunge4-510-12 (each leg)Reverse Hyperextension4-515Single-Leg Glute Bridge4-510-12 (each leg)Hip Thrust4-515Hip Thrust Place the stability ball…
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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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