18-Minute Home Workout to Burn Max Calories

18-Minute Home Workout to Burn Max Calories

Home Workouts for Women, Total-Body Workouts for Women, Workouts For Women
We all have time for a quickie — workout that is. And this one, based on the Les Mills Grit programming, can be done anywhere, anytime. “This workout burns max calories in minimal time and is scalable for different fitness levels,” says Nikki Snow, NASM-CPT, Les Mills international presenter and Reebok-sponsored athlete — who also happens to be modeling these moves! “It’s also multidirectional, so it improves athleticism — no equipment required.”Oxygen's 18-Minute Workout for WomenLadder Run/High-Knee RunLadder Run/High-Knee Run Stay on the balls of your feet and keep your chest lifted as you move your feet out-out-in-in for eight reps while traveling forward. Return to the start with a high-knee run, lifting your legs in front of you to hip height for eight reps. Thanks for watching!Visit WebsiteSnow says:…
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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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Research Says: Rethinking Sodium – Oxygen Magazine

Research Says: Rethinking Sodium – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women
Excess salt may not have the adverse health risks we once thought. Though the current Dietary Guidelines recommend that people consume 2,300 milligrams (2.3 grams) or less of sodium per day — the equivalent of about 1 teaspoon of table salt — most Americans eat nearly twice that much. However, according to new research, this isn’t such a biggie: A Canadian study found that there was no increased health risk for people who consumed 3 to 5 grams of sodium daily and that issues such as stroke and high blood pressure were associated with a daily sodium consumption in excess of 5 grams. Thanks for watching!Visit WebsiteWhat does 5 grams of sodium look like? Think: an entire large, frozen pizza or a chicken-bacon wrap with cheese and ranch dressing. That being said, excess sodium…
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Sleep Myths, Debunked – Oxygen Magazine

Sleep Myths, Debunked – Oxygen Magazine

Healthy Living for Women, Life, Women's Health
Sleep Myths, DebunkedNot logging enough zzz’s? Join the club: One in 3 adults doesn’t get adequate sleep, according to the Centers for Disease Control and Prevention. But before you self-diagnose as an insomniac, there are several sleep myths that need debunking. Read on and get the rest you need to stay on top of your game, physically and mentally. Myth No. 1: You can’t make up for lost sleep on the weekend. Also called “repaying your sleep debt,” this one is tricky because there may be some truth to it. “If you’re chronically sleep-deprived — meaning several nights of bad sleep every week for at least 12 weeks — it is impossible to catch up on the weekends,” says David Brodner, M.D., sleep specialist at the Center for Sinus, Allergy…
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5 Must-Try Dragon Fruit Recipes

5 Must-Try Dragon Fruit Recipes

Healthy Recipes for Women, Nutrition for Women
Dragon Fruit SmoothieThough it sounds exotic, dragon fruit — aka pitaya — is now commonplace in most grocery stores. This member of the cactus family has either white or bright pink flesh, and it is the latest superfood being researched for its role in things such as cancer prevention, immunity, increased energy and gut health. Here are five ways to enjoy this tasty, vibrant treat.1. As a cancer-preventive condiment Research published in the Journal of Food Science revealed that the polyphenol and flavonoid content of both white and red dragon fruit contain cancer-preventative substances that help combat breast, ovarian, lung, liver and skin cancers. Thanks for watching!Visit WebsiteDragon-Fire Salsa: Add 1 cup chopped dragon fruit, 1 chopped green onion, 1 tablespoon chopped fresh cilantro, 1 chopped and seeded jalapeño pepper, and 1…
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Samantha Harris: Health Lessons Learned From Breast Cancer

Samantha Harris: Health Lessons Learned From Breast Cancer

Healthy Living for Women, Life, Women's Health
Samantha Harris is a TV host, author, certified trainer and breast cancer survivor.When you think of what it means to be “fit,” what immediately comes to mind? Someone who goes to the gym on a regular basis, eats a healthy diet and practices self-care, right? What if those habits alone are simply not enough?Samantha Harris was blindsided by breast cancer at 40 years old. With no hereditary link, she wondered how she — a vibrant, healthy, fit woman — could be faced with such a terrifying reality check.“[When] I found out I had breast cancer, a passion was ignited in me,” she says. “It compelled me to become the healthiest that I have ever been. I researched everything I could to try to understand how this could happen to a healthy,…
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11 Tips to Increase Your Possibility For Success

11 Tips to Increase Your Possibility For Success

Life, Mind and Body for Women
Nature vs. NurtureWe all have behaviors or character traits we’d like to change. Maybe you’re a couch potato who wishes you enjoyed working out or an impulse spender with mountains of debt. But even if Mother Nature didn’t provide you with the innate characteristics you desire, you can cultivate them on your own.“Research indicates that humans are a product of both their genetics and the environment,” says Carla Marie Manly, Ph.D., a California-based clinical psychologist and author of Joy From Fear (Familius, February 2019). “We are born with certain genetic factors, yet as we grow and move through life, we can craft ourselves into the type of person we want to be.”Thanks for watching!Visit WebsiteWhile you can’t change your genetic coding, you can learn to better control your thoughts and…
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How to Stay Healthy While Flying

How to Stay Healthy While Flying

Healthy Living for Women, Life
Small preventative measures can make a world of difference when flying. Traveling for the holidays? Then pack your hand sanitizer: Research published in BMC Infectious Diseases found that the greatest number of airport germs lurk in those gray plastic bins in the security line. In fact, they found viruses on 10 percent of all the surfaces they tested. Yikes! Cut your chances of getting sick with these tips: Arm your system Start taking 1,500 milligrams of vitamin C several days before your trip, advises Elizabeth Trattner, acupuncture physician and certified integrative medicine practitioner in Miami. She also recommends a probiotic to help fight off infections. “Take a nondairy product with eight or more different strains of bacteria and at least 25 billion units of bacteria,” she says. Thanks for watching!Visit Website Wrap…
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Lacing Patterns For Common Foot Issues

Lacing Patterns For Common Foot Issues

Life, Women's Health
How you lace your shoes can make or break your workout experience.We spend a lot of time researching the proper shoes for our sport — whether it be running, CrossFit or strength training — making sure that they fit just so and that they provide optimal support and perform well during activity. But once afoot, your shoes are only good if they are comfortable, and how you lace them up can make or break your workout experience. “Common problems with shoe dysfunction during training can often be fixed with simple changes to lacing,” says Jason Havey, DPM, chief resident of podiatric surgery at Hennepin County Medical Center in Minneapolis. And while the tightness of a shoe is often a matter of preference, the general rule of thumb, according to Havey,…
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