Ask the Nutritionist: Cramps – Oxygen Magazine

Ask the Nutritionist: Cramps – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
Q: I get cramps in my legs and feet during and after workouts. I eat a lot of bananas, so I think I get plenty of potassium. What else could be causing the cramps? A: You’re right: As long as you’re eating plenty of fruits and vegetables and have normal functioning kidneys, potassium deficiency is likely not your problem, unless you use diuretics, vomit often or have frequent diarrhea, which can decrease your potassium supply. Instead, low-calcium intake could be the culprit of your cramps. You should be aiming for 1,300 milligrams of calcium — and no less than 800 milligrams of calcium — per day. You can near those numbers by drinking two to three glasses of milk a day (8 ounces of milk contains about 300 milligrams of…
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One Food, Five Ways: Watermelon

One Food, Five Ways: Watermelon

Healthy Eating for Women, Healthy Recipes for Women, Nutrition for Women, Nutrition Tips for Women
Summer is just not summer without watermelon. This iconic picnic fruit is directly related to cucumbers, pumpkins and gourds, and besides containing a cool 92 percent water, watermelon also boasts a host of vitamins, minerals and antioxidants to keep you healthy and happy all year-round. Here are five new ways to enjoy this refreshing fruit and keep your nutrition on point.Thanks for watching!Visit Website1. As a post-workout juiceWatermelon juice contains L-citrulline, an amino acid that has been shown to reduce muscle soreness and improve recovery postworkout. It’s also reputed to increase nitrous-oxide levels, helping blood vessels expand and relax, thereby reducing blood pressure. To make your own relax-and-recover juice, blend 2 to 3 cups of watermelon chunks, then strain the mixture into a pitcher and serve over ice. 2. As…
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10-Minute Core Trim

10-Minute Core Trim

Ab Exercises for Women, Ab Workouts for Women, Exercises by Bodypart for Women, Fat Loss for Women, Training Tips for Women, Workouts For Women
Strengthen, sculpt and burn all at once with this ab-and-cardio combo workout.Savvy exercisers know that achieving a six-pack requires a combination of ab-centric resistance training and an intensive cardio program (as well as a clean diet). But can you blend cardio and strength work together in the interest of efficiency? Samantha Carmean, CSCS, SFG, PN, a Tier X coach with Equinox in New York City, says yes. “I came up with an effective solution that allows for actual muscle growth while helping you attain that ‘six-pack’ look,” Carmean says.Each move in this five-move circuit is done for a two-minute interval, which is parsed out into four rounds of 20 seconds of work and 10 seconds of rest. “Two minutes is the zone where we begin to transition from the anaerobic…
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5 Essential Ankle Stretches – Oxygen Magazine

5 Essential Ankle Stretches – Oxygen Magazine

Flexibility And Mobility, Sports Medicine for Women, Training Tips for Women
When I started lifting weights, I entered the gym as a 16-year ballet dancer with plenty of plantar flexion (pointed toes) and zero dorsiflexion (flexing ability). While this was great for executing pirouettes, it was problematic when it came to squatting.While most people consider hip and hamstring mobility to be paramount for proper squatting and deadlift mechanics, if you lack ankle mobility, it foreshortens your depth potential and causes forward torso lean, which places unnecessary load on the lower back and increases the effort required to lift. Strength becomes stalled and can even decrease over time if ankle mobility is not addressed.Thanks for watching!Visit WebsiteThese five exercises are designed to improve overall ankle mobility, and they are broken up into preworkout and postworkout moves: Preworkout, you’re aiming to mobilize the…
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7 Habits that Age You

7 Habits that Age You

Healthy Living for Women, Life, Women's Health
Nobody wants to age any faster than they have to. Surprisingly, though, things you do, perhaps even daily, could be adding years to your life, even making you look older. Here’s how to put the kibosh on seven of these seemingly harmless behaviors.1. Your aging habit: Sipping from a straw How it ages you: Whenever you sip through a straw, you’re pulling on the muscle, the orbicularis oris, that circles your mouth. “As you repeat this, the skin on top of that muscle changes so you get burrows, just like the creases you get in your forehead,” says Ronda S. Farah, M.D., assistant professor of dermatology at the University of Minnesota. Thanks for watching!Visit WebsiteThe anti-aging fix: If you’re an occasional straw sipper or you’re using a straw because of…
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Fuel: Understanding Amino Acids – Oxygen Magazine

Fuel: Understanding Amino Acids – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women, Supplements for Women
We all know that protein provides the building blocks for muscle. And it’s common knowledge that on the molecular level, amino acids provide the building blocks for protein. But not all aminos are the same, and the amounts of each you need vary based on overall protein consumption and the requirements of your fitness lifestyle. To understand more about these critical nutrients and why you need them, let’s take a closer look.Thanks for watching!Visit WebsiteThere are 20 proteinogenic amino acids that create proteins in the body to perform countless physiological and chemical processes, including muscular development and maintenance. These are categorized according to their need to be supplied in the diet or the body’s ability to manufacture sufficient amounts for health. The three categories are known as essential, nonessential and…
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HIIT the Hills Workout – Oxygen Magazine

HIIT the Hills Workout – Oxygen Magazine

Cardio for Women, High-Intensity Interval Training, Workouts For Women
Despite common belief, hill workouts are not just for sprinters or endurance athletes looking for speed and strength. If for some reason you have never tried a hill workout, you are missing out. The incline from the hill adds resistance to build strong, powerful and shapely legs. Better yet, you get an insane cardio workout while you’re at it. Hill workouts cause your muscles to work double time, accelerating your fat-burning potential and drastically cutting down on the time you need for a truly effective workout. Thanks for watching!Visit WebsitePerform the following exercises in a circuit to feel the burn and achieve a challenging workout!ExerciseSetsDurationHill Sprint4From the bottom to the top of the hill   Hill Jump Squat4From the bottom to the top of the hill   Hill Lunge4From the bottom to…
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