Combining Kettlebell and Animal Flow Exercises

Combining Kettlebell and Animal Flow Exercises

Cardio for Women, High-Intensity Interval Training, Total-Body Workouts for Women, Workouts For Women
Kettlebell training and Animal Flow may seem like polar opposites — one is an explosive, powerful burst and the other a smooth, primal tango — but in actuality, the two are quite complimentary. “Combining kettlebell and Animal Flow exercises allows you to get more out of the kettlebell moves,” says Eric Leija, Onnit coach and kettlebell specialist and creator of this workout. “The Animal Flow moves fire the core musculature, which is essential in kettlebell technique.” Leija paired six moves into two supersets and a five-minute AMRAP finisher. Each pair begins with a kettlebell or bodyweight movement followed by an Animal Flow exercise. “This gets your heart pumping for conditioning work and fat burning and will create a strong foundation,” he says. “Over time, you’ll improve your overall athleticism, coordination…
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Future of Fitness – Oxygen Magazine

Future of Fitness – Oxygen Magazine

Athlete Spotlight, Life, Women's Fitness Personalities
Christina KorenChristina KorenBurlington, Ontario, CanadaStats: 48 • 115 lb • 5’6”Gig: Manager of customer service and billingRevenge Is Sweet. It wouldn’t be fair to call her impressive results a “revenge body” — but a difficult end to an eight-year relationship helped prod Christina Koren into the gym on a regular basis. “Working out was an amazing outlet,” says the 48-year-old former competitive swimmer and aerobics instructor. “Before I realized it, I had lost 27 pounds and achieved a body-fat percentage of less than 10 percent.” Flying Solo. Although she gets plenty of moral support from her three teenagers — Olivia, Hunter and Greighson — when it comes time to lift, Koren goes it alone. “I believe in forging a strong mind-muscle connection, and training alone helps me concentrate,” she explains. “Afterward, the…
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Ask The Nutritionist: Food and Stress

Ask The Nutritionist: Food and Stress

Healthy Eating for Women, Life, Nutrition for Women, Stress Prevention, Women's Health
Spice TeaQ&A: My New Year’s resolution is to reduce stress. Are there any foods I can eat to help with this?Yes, certain foods can absolutely help you keep calm and carry on, such as a bowl of warm oatmeal or a hearty veggie-bean chili. As your body digests the complex carbs in these foods, the level of tryptophan (which converts to serotonin) in your blood rises, leading to feelings of relaxation and happiness. Citrus fruits and vitamin-C-rich produce such as red bell peppers and berries also can work in your favor: In one study, people who took vitamin C before a stressful task experienced a quicker return to normal of their cortisol and blood pressure. Thanks for watching!Visit WebsiteAnd make sure you’re getting plenty of magnesium, which may help reduce anxiety.…
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The Ultimate One-Dumbbell Workout – Oxygen Magazine

The Ultimate One-Dumbbell Workout – Oxygen Magazine

Total-Body Workouts for Women, Workouts For Women
Whether the gym is a zoo or you’re training at home, it’s always good to have a total-body workout like this in your pocket: It can be done in a small square of space, and all you need is a single, solitary dumbbell.The Ultimate One-Dumbbell Workout “Doing a workout with one dumbbell allows you to do unilateral movements — those that use a single arm or a single leg,” says Samantha Lusk, CF-L1 and owner of Strange CrossFit in North Hollywood, California. “Unilateral movements prevent your body from compensating with the stronger side, forcing you to use both sides of the body equally. This helps isolate and correct muscle imbalances and requires you to utilize your core muscles more than you would with bilateral exercises.”Thanks for watching!Visit Website Choose a…
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Two Must-Try Rotator Cuff Moves

Two Must-Try Rotator Cuff Moves

Exercises by Bodypart for Women, Injury Prevention, Shoulder Exercises for Women, Sports Medicine for Women, Training Tips for Women
Single-Arm Straight-Arm Band PulldownForm: Single-Arm Straight-Arm Band PulldownFour little muscles make up the rotator cuff that surrounds each scapula: the supraspinatus, infraspinatus and teres minor on the posterior, and the subscapularis on the anterior. Though the prime movers for shoulder extension are actually the teres major and larger back muscles, the infraspinatus and teres minor help keep the head of the humerus in place as you move your arm down past your torso. Straight-arm pulldowns train this action without the assistance of your biceps and will give you killer definition on either side of your racer-back tank. Thanks for watching!Visit Website Anchor a resistance band at shoulder height or slightly above, and stand with your feet hip-width apart facing the anchor. Keep your knees slightly bent and your core engaged…
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Your 2019 Fitness Refresher Course

Your 2019 Fitness Refresher Course

Exercises by Bodypart for Women, Training Tips for Women
Thanks to a massive influx of new fitness trends over the past decade — think CrossFit, mixed martial arts and boot camps, to name a few — people are embracing innovative training tools and squashing the idea that three sets of eight to 12 reps is the only way to train. That’s the good news. The bad? Newbies may not be the only ones wandering the gym aimlessly this January. Whether the world of working out is brand new to you or you’re in need of a refresher, we’ve assembled an expert overview of the 10 key tools and terms that dominate the training forum today. Armed with these tips, tactics and sample routines, you can get to work immediately, crushing all your goals — and then some.BarbellThanks for watching!Visit…
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How Fasting Can Fast-Track Your Fat Loss

How Fasting Can Fast-Track Your Fat Loss

Fat Loss for Women, Fat-Loss Strategies for Women, Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
The fitness crowd tends to throw shade at the idea of skipping meals and snacks to slim down, believing this will eat away at your hard-earned muscle, grind your metabolism to a halt and spur diet-derailing hunger pangs. These days, however, the idea of occasionally shuttering your kitchen is the guiding principle of an increasingly popular — and increasingly researched — dieting approach with a lot of weight-loss buzz: intermittent fasting. Believe it or not, fasting wasn’t invented by Instagram hashtags — in fact, people have been fasting for thousands of years: Our ancestors did it (usually because they didn’t have a constant supply of food stashed in the fridge), and a number of religious events such as Ramadan revolve around some form of dietary fast.Thanks for watching!Visit WebsiteAs the…
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The Kick-Starter Meal Plan – Oxygen Magazine

The Kick-Starter Meal Plan – Oxygen Magazine

Healthy Eating for Women, Meal Plans, Nutrition for Women, Nutrition Tips for Women
Post-holiday there is a lot of collateral damage — and we’re not just talking about your waistline. Your whole digestive system has been working overtime and is as tired and toxic as the rest of you feels. When your GI tract is fatigued, you may not be properly absorbing and using the nutrients from your food, which negatively impacts both your energy and your metabolism. This two-week meal plan will ease you back into your healthy habits without suffering the withdrawal symptoms of an overindulged holiday season. The recipes are simple, balanced and flavorful, and they are created with real, non-processed whole foods. Use this plan for the prescribed two weeks, or repeat it as many times as you need to give your metabolism — and your year — a…
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Mobilize Your Midback – Oxygen Magazine

Mobilize Your Midback – Oxygen Magazine

Back Exercises for Women, Exercises by Bodypart for Women, Life, Neck & Back Health, Training Tips for Women, Women's Health
The health and mobility of your thoracic spine is integral to spinal and shoulder function, and ignoring this area could negatively affect performance, strength and posture, and could even add pressure to your lower back, resulting in pain and discomfort. Using several stretching techniques in the same session is a great way to improve overall thoracic mobility. Start with some dynamic exercises to naturally warm your body and slowly and safely increase your range of motion. Follow those with some foam-rolling moves to further increase your range of motion, and wrap things up with a static stretch to lengthen your muscles. Though static stretching preworkout is not advisable in all instances, you can use it to help reinforce proper position without reducing power or strength if you’re training exercises like…
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