Roll Out the Science – Oxygen Magazine

Roll Out the Science – Oxygen Magazine

Active Recovery, Sports Medicine for Women, Training Tips for Women
Foam rolling is the tooth flossing of fitness — the homework you know you ought to do yet sometimes skip. However, it behooves you to roll regularly: Research has concluded again and again that foam rolling increases muscular flexibility and range of motion, accelerates recovery and reduces delayed onset muscle soreness. And while static stretching before workouts and games can reduce power and strength, foam rolling preworkout can actually improve your range of motion without negatively impacting performance, making it the ideal warm-up tool.Thanks for watching!Visit WebsiteEven though we know we should roll regularly and why, exactly how does foam rolling work? It’s not 100 percent clear, but it all comes down to fascia.Theoretically SpeakingFascia is possibly the most connective of all the connective tissues. It can be found everywhere…
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Buck Furpees – Oxygen Magazine

Buck Furpees – Oxygen Magazine

The #OxygenBadassBurpees Challenge, Total-Body Workouts for Women, Training Tips for Women, Workouts For Women
Love ’em or hate ’em, burpees are an incredible exercise, working nearly every muscle in your body to build strength, power, endurance, coordination and agility. At their foundation, they require no equipment, and as for fat burning? They kick ass. Use these eight variations to shred up for summer and rock those short shorts with confidence.Thanks for watching!Visit WebsiteNothing spells nausea more than a workout riddled with burpees. And though you might think it was created by an evil masochist, the burpee was actually invented in the 1930s by an unassuming American physiologist and Ph.D. candidate at Columbia University named Royal Huddleston Burpee. He designed an exercise he called a “squat thrust”— place your hands on the ground, jump your feet back into plank, jump your feet back underneath you…
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4 Moves for Killer Tank-Top Arms

4 Moves for Killer Tank-Top Arms

Arm Workouts for Women, Exercises by Bodypart for Women, Shoulder Exercises for Women, Shoulder Workouts for Women, Training Tips for Women, Workouts For Women
As the weather begins to hint at sunshine and warmer temps, the realization that you will soon need to shed layers of clothing begins to set in. But are you ready to reveal your arms to the world? “It isn’t uncommon for winter weight gain to leave some women feeling discouraged or lacking confidence, especially when it comes to their upper body, as they transition from jackets to tank tops,” says Felicia Romero, a trainer and former fitness cover model who recently appeared on season 2 of Fit to Fat to Fit on Lifetime. “I tell my clients to set realistic goals and be consistent with nutrition and exercise plans to ensure they feel confident, sexy and like a knockout in whatever they want to wear this season.” Thanks for…
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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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Train Your Brain for Peak Performance

Train Your Brain for Peak Performance

Life, Mental Health, Training Tips for Women, Women's Health
When was the last time you held a paper map in your hands and tried to navigate somewhere new? Or dialed a phone number by memory instead of from your phone’s contact app? Or did math in your head versus using a calculator? It’s probably been ages. That’s because digital technology is designed to offload cognitive work to a digital device. And while this makes life easier for us, it prevents our brains from doing the hard things that make it stronger. Thanks for watching!Visit WebsiteJust like the muscles that you train so hard in the gym, your brain requires stimulation and exercise to grow and maintain cognitive function. Without it, your mind will turn to mush. For an athlete, it could be the difference between success and failure.“Most of…
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Raise Your “Bottom Line” With Workout Wedges

Raise Your “Bottom Line” With Workout Wedges

Exercises by Bodypart for Women, Glute Exercises for Women, Training Tips for Women, Workouts For Women
In need of a lightweight elevation that helps round out your butt and you can take just about anywhere? Incorporating workout wedges to your glute program will help you achieve that and more. The elevation and non-slip surface combination allow you to not only feel safe but also to push through your heels more effectively. When you’re able to push through your heels, this allows for better glute activation in every exercise. With better glute activation, your glutes will respond and shape up in all the right places, and that’s the overall goal, right? Talk about a win-win!Thanks for watching!Visit WebsiteSo grab a hold of some workout wedges and let’s build a better butt … after all, it is the largest muscle in our body!ExerciseSetsRepsElevated Single-Leg Glute Bridge   410-12Elevated Goblet…
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Luke Milton’s Training Mate Playlist

Luke Milton’s Training Mate Playlist

Training Tips for Women, Workout Playlists for Women
When Luke Milton founded Training Mate in Los Angeles, his goal was to bring the Aussie approach to fitness. Training Mate is so much more than a workout. It’s a way of life. With tons of high-fives to go around, Milton’s goal is to build confidence and camaraderie through group fitness, and his playlist is one to keep your spirits — and your heart rate — high! Milton wants to be your mate, too, so join him and the Training Mate crew at the Propel Co:Labs Fitness Festival in Los Angeles May 5-6, 2018. Thanks for watching!Visit WebsitePhoto Credit: Training Mate
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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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It’s Time to Spring Clean Your Gym Bag

It’s Time to Spring Clean Your Gym Bag

Fitness Gear, Fitness Gear and Apparel for Women, Training Tips for Women
  When I say “spring,” you say “clean.” Spring. Clean! Spring. Clean! Yes, it’s that season again. It’s time for spring cleaning. While it would be nice to have a cheerleading squad to help encourage you through the process, most of us just have to roll up our sleeves, break out the proper supplies, and dig into closets, junk drawers, gardens and cars.   Thanks for watching!Visit Website  One item that often goes sadly neglected this season is your trusty gym bag. Yes, that beat-up, possibly double-duty (diaper bag and/or briefcase, anyone?) satchel that houses your sweaty shoes, stinky sports bras and countless hygiene products for cleaning up after a workout. If you think about it, the bag and its contents are basically a petri dish of your own ick…
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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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