Athlete Spotlight: Amber Dawn Orton

Athlete Spotlight: Amber Dawn Orton

Athlete Spotlight, Life, Women's Fitness Personalities
Amber Dawn OrtonAmber Dawn Orton wears many hats to fulfill her desire of helping others reach their health and fitness goals: National Physique Committee judge and fitness model, endorsed athlete, posing instructor, personal trainer and owner of ADOFitness. But it’s her latest role — mother to a 5-month-old boy — that is her newest passion. “I absolutely love being a mom,” she says. “However, it definitely makes health and fitness even more of a challenge.” As many new moms quickly learn, your personal routine is no longer the priority. And with that acceptance comes a new way of doing things. “Being a mom has taught me patience and balance in all aspects of my life,” says Orton, who is sponsored by Dymatize. “Now I don’t get down on myself if…
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12-Week Plan for Leaner, Stronger Legs

12-Week Plan for Leaner, Stronger Legs

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Tips for Women, Workouts For Women
Is leg day starting to feel more like Groundhog Day? It’s easy to fall into a rut and do the same workout week after week, but the problem is that your body adapts quickly to a repeated stimulus. Eventually, you’ll find yourself atop the dreaded plateau, or worse — get sidelined with an injury because of overtraining. Using periodization helps you formulate a well-rounded, progressive plan, allowing you to reach your goals within a certain time frame while also allowing for adequate rest and recovery. There are different ways to approach periodization, but in a recent study published by the Journal of Strength and Conditioning Research, women who used undulating periodization — a model that changes the training variables within a relatively short time frame — saw a greater increase…
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Confident Fat Loss!

Confident Fat Loss!

Fat Loss for Women, Fat-Loss Strategies, Fat-Loss Strategies for Women, Weight-Loss Tips for Women
Scared you might fail? Read on for simple ways to keep a positive mindset during your weight-loss journey.When you first made the decision to get leaner and healthier, you were probably excited, possibly even a little giddy. The idea that you don't have to be satisfied with the proverbial hand you were dealt is certainly empowering, and that rush of motivation may have caused you to jump headfirst into an intense diet and exercise plan.But as the weeks went on and your results started to lag, your enthusiasm for your plan and your confidence in your willpower likely dwindled, as well. Kick your doubts to the curb with these gentle reminders that your fat-loss journey is in the hands of one person: you!Remind yourself it's not impossible. Losing weight may…
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The New Generation of Hydration

The New Generation of Hydration

Healthy Eating for Women, Healthy Living for Women, Life, Nutrition for Women, Nutrition Tips for Women
Beyond its necessity for existence, water is also associated with weight loss and an increase in metabolism.Your body is made up of about 60 to 70 percent water, and although you could live several weeks without food, you’ll only survive a matter of days without water. This is because water is involved in just about every metabolic and cellular function you have — transporting nutrients and oxygen, lubricating joints and regulating body temperature. So you can see where dehydration is problematic, and in fact, just a two percent drop in water can result in impaired cognitive performance, headaches and fatigue. Dehydration also can affect mood, according to a study published in The Journal of Nutrition, causing irritability, lethargy and even anger. For athletes who often lose 6 to 10 percent…
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Meet the Oxygen Challenge 4 Coaches

Meet the Oxygen Challenge 4 Coaches

The Oxygen Challenge
Jen WiderstromJEN WIDERSTROM: THE GRITWatching her on TV, you can easily imagine Jen Widerstrom as your best gal pal. With a quick smile and an earthy attitude, she is that buddy who will laugh at your jokes, complain about boys and hold your hair back when you have one drink too many. Her easygoing, empathetic personality is what enabled Widerstrom to connect with millions around the world as a trainer on NBC’s The Biggest Loser, and which will now allow her to connect with you. Though she is best known for training a high-risk, obese demographic, Widerstrom is super excited to be pairing up with the athletic and eager Oxygen audience. “Getting into shape is the same process, whether you have 10 or 100 pounds to lose,” Widerstrom says. “The…
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Amino Acids: You Need All Nine

Amino Acids: You Need All Nine

Nutrition for Women, Preworkout Supplements for Women, Supplements for Women
Dymatize ALL9 IN ONEHuman beings require about 20 or so amino acids to perform various bodily functions. Many of these are so critical to health and survival that the body can actually construct them internally when necessary. Ironically, these aminos have been termed “nonessential,” but really all this means is that you do not need to consume them directly because your body can create them on its own.Outside these “nonessentials,” there are nine essential amino acids (EAAs). Your body cannot manufacture these, so you need to ingest them in either food or supplement form, or both. While not as critical to survival, EAAs are often the components that active, physique-conscious women need to achieve their goals.Thanks for watching!Visit WebsiteCheck out what each of these nine EAAs delivers and how they may…
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Wiser Beyond Her Years – Oxygen Magazine

Wiser Beyond Her Years – Oxygen Magazine

Athlete Spotlight, Life, Women's Fitness Personalities
Whitney WiserWhitney Wiser has always been athletic, but after graduating from college, she was at a loss about how to fuel her athletic and competitive nature. While she was bartending in Nashville, Tennessee, in 2009, a local trainer mentioned figure competition. “It piqued my interest enough to take the challenge,” Wiser says. “I took second place in my first competition, but I knew I had the ability to get first.” But before she could even consider her plan of attack on the podium, her life was put on hold.Thanks for watching!Visit WebsiteFrom Victim to VictoryIn 2011, Wiser was struck by a car. She got caught under the vehicle, dragged across a parking lot and run over by the rear tire. The driver then fled the scene, leaving her with a…
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Are You Too Flexible? – Oxygen Magazine

Are You Too Flexible? – Oxygen Magazine

Flexibility And Mobility, Sports Medicine for Women, Training Tips for Women
Are you too flexible?If you ever described yourself as “double-jointed,” you might be among the über-mobile few who can naturally hyperextend your joints beyond their normal range of motion. Hypermobility such as this is genetic, and more often than not, you grow out of it. However, sometimes you don’t, and while being able to pop your shoulders out of the socket and contort into a bizarre position is a great bar trick, moving your joints past a healthy range of motion puts excess tension on already lax ligaments and loose joint capsules, and may result in chronic joint pain and instability.Thanks for watching!Visit WebsiteGenetics aside, hypermobility also can be self-inflicted, and it is possible to stretch so aggressively that you actually physically damage and loosen your connective tissues. Forced flexibility such…
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EMOM: Maximize Your Burn – Oxygen Magazine

EMOM: Maximize Your Burn – Oxygen Magazine

Cardio for Women, Interval Training, Total-Body Workouts for Women, Workouts For Women
Give a workout an acronym and it instantly seems that much harder. That’s why the EMOM — every minute on the minute — method of interval training is a great way to torch a fire under your programming. “You’re getting a quick, efficient workout because you’re constantly revving your metabolism,” says trainer Andrew Abt, founder of ABTsolute Training Systems in New Rochelle, New York. His take on the EMOM has a two-part punch, pairing a functional bodyweight move with a plyometric burst (like jumping rope or high knees). Your goal is to complete all reps of both moves in roughly 40 seconds, which gives you 20 seconds to rest before starting the next pair of moves at the top of the next minute. Sound exhausting? Maybe. But the alternative is…
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Two Moves to Train Your Forearms

Two Moves to Train Your Forearms

Arm Workouts for Women, Training Tips for Women, Workouts For Women
Zottman Biceps CurlForm: Zottman Biceps CurlTraining forearms is a hard sell for women on the whole, but when it comes to aesthetics and physique-driven competitions, it’s all about balance. However, if you’ve ever played a sport, driven a car or used a computer mouse in the last few decades, your dominant side is probably more developed. While you probably don’t need to add much mass to your forearms, you’ll want them to look — and be — balanced because your stronger side will tend to take over on many lifts, leading to further physical and strength imbalances in the long term. Thanks for watching!Visit Website Since your forearms are synergists and stabilizers for many upper- and lower-body lifts, simply changing your grip on exercises you already perform will do the trick.…
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