Five Recovery Workout Ideas
Sometimes, the remedy to recover from an intense workout is another (easier!) one. A recovery workout helps with muscle soreness and flexibility by keeping your joints and muscles moving, so the day after your next intense workout, try one of these low-key ideas.
- Yoga flow: This 10-minute yoga flow workout from Jennifer Aniston's trainer Mandy Ingber will open up tight joints while also calming your mind.
- Foam roller: This 15-minute session isn’t about the calorie burn — it’s about taking the time to release knots in your fascia, the layer of connective tissue in your body. Knots and tight muscles can lead to injury, so do this foam roller exercise sequence on your rest days.
- Detox Pilates workout: This 10-minute detox yoga and Pilates workout features back-stretching moves and torso twists to open up your body.
- Walk it out: Alternate between an easy running pace and a brisk walking pace to recover from a long or intense run the day before. This walk-run treadmill interval workout is perfect for your recovery day.
- Walking hill workout: For another treadmill workout that makes you sweat without the harsh impact, try this walking hill workout instead. After you’re done, be sure to stretch out your lower-body muscles, especially your calves, to help them recover.
It’s that time of year for sweaters, bonfires, football, and pumpkin recipes! For today’s Friday Fit Post, I have a recipe for pumpkin oat muffin flats! They are super healthy and the perfect treat to cure your pumpkin cravings. Oh and did I mention you can’t eat too many of these? There is…
Vegan Popcorn Chicken
For the chicken:
- 2 cups dried soy chunks (TVP chunks work too)
- 3 cups vegetable broth
- 2 cloves of garlic, mashed
- 1 tsp salt
- 1 inch cube of ginger, grated
- 1/2 cup flour
- 3/4 cup vegetable broth (use what you had soaked from the TVP)
- 1/2 cup cornstarch
- 1 cup bread crumbs
- 1 tbsp garlic powder
- 1 tbsp lemon pepper
- 1/2 tsp salt
For the dip:
- 1 tbsp chopped fresh dill
- 1/3 sour cream (use soy sour cream to keep it vegan)
- dash of salt and pepper
- In a large bowl, combine soy chunks, mashed garlic, 1 tsp salt and fill the bowl with vegetable broth until it covers the soy chunks. Soak for about 20 minutes or until the chunks are soft.
- Heat a pot with about an inch of oil on medium high heat.
- Mix together 1/2 cup flour and 3/4 cup vegetable broth from the soaking soy chunks and whisk until no lumps remain. Divide between two bowls.
- Once the chunks are soft and soaked, gently squeeze the excess liquid from the soy chunks and coat in one of the bowls of flour mixture.
- Transfer the chunks to a ziploc bag with 1/2 cup cornstarch. Shake until coated, then transfer to the second bowl of flour mixture, coat, then transfer to another ziploc bag that has the garlic powder, bread crumbs, lemon pepper, and salt.
- Fry the chunks in oil in batches until golden. You may need to push them around to fry all sides because they tend to like to float in one way.
- Remove and drain on a paper towel.
- In a food processor, blend the dill, sour cream, salt and pepper to make the dip.
- Serve the fried chunks with dip and enjoy!
How to push up into a handstand tutorial.
YOU DONT NOT NEED TO KNOW HOW TO DO A HANDSTAND TO LEARN FROM THIS VIDEO!
But you will need: socks, blocks, and hamstring flexibility …
A lot of neat, accesible info in here!
edit: ha, yes. and that whole “strong core” thing …
Stretches for the Splits!
I have been getting a few messages on what kind of stretches should be done in order to work towards a split, so I have finally put together a few poses that you can try out to improve your flexibility and to work towards a split!
Besides these stretches, I have also used Becky’s guide to improve my flexibility and work on my splits as well, so these two are definitely complementary! <:
1. Half Seated Forward Bend
This is to help you ease into the hamstring stretch. Try to keep your back flat, do not round your back, and hinge from your hips and move your chin towards your shin. Breathe deeply, inhalation to create space, exhalation to move deeper into the stretch. You can stay here for about 10 breaths. Alternate on the other leg.
2. Seated Forward Fold
This is a slightly more intense hamstring stretch as it stretches both legs at the same time. Similarly, hinge from your hips, keep your back straight, try not to collapse into the pose and round your back. Let your breath guide your movement - inhale to create space, exhale to move deeper into the stretch. Stay in this stretch for about 10 to 15 breaths, depending on how comfortable you are.
3. Bound Angle Pose
Shift your feet as close to you as possible. Hinge from your hips, do not round your back, and slowly move your chin towards your toes. Make use of your elbow to push your knees down slightly. Keep breathing and try to use your breath to let go of the tension in your hips. This is a great hip opening pose which will be really useful when you get into your full splits later <: You can hold on to this pose for about 10 breaths.
4. Towel Hamstring Stretch
I don’t really have a name for this, but this is a great hamstring stretch and it’s more intense than the previous hamstring stretches mentioned here. You can use a strap or a towel, make sure that your other leg is on the ground, flex your foot, and make sure that your hips are square on the ground as well. As you breathe, try to pull your foot towards you. Continue breathing and make sure that at every exhalation, you move your foot slightly closer to you until you’ve reached the edge. Remember, do not force into the pose as this might hurt your hamstring! Alternate on the other leg. Stay in each pose for about 10 breaths.
5. Wind Relieving Pose
Not only is this a great hip opening stretch as well, it is a good pose to follow up after an intense hamstring stretch as it helps to relieve the tension in your back and your hamstrings. Bring your knee close to you, make sure that your knee is going towards your armpit rather than your chest, flex your other foot, and look downwards such that you are reading the words on your shirt. This not only opens up your hips, it also helps to massage your ascending, descending, and transverse colon which is great for digestion! You should feel a slight pinch in your hips, but not too much! Alternate the other leg, and finish off by bringing both knees to your chest. You can stay in this pose for as long as you wish. (~10 breaths)
6. Child’s Pose
Bringing your knees to the side, big toes to kiss, and sink in between your knees for child’s pose. This is a great passive hip opening stretch, it also helps to relieve the tension in your back as well. A great pose to end off your stretches! <:
- Listen to your body! Do not rush into a pose, do not overstretch because you might end up hurting yourself!
- Be patient - splits do not occur overnight. I took months to get my right split, so don’t be too eager and be patient with your body! Remember, it will happen! <:
- Stretch after a workout or after your muscles have warmed up. You derive more benefits from a stretch that way, and you reduce the chances from sustaining an injury from overstretching!
- Rest days are extremely important!! I cannot stress this enough, resting your muscles is as important as stretching them! Your muscles needs time to rest, recover, and grow! <:
- Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
- It takes a 3500 calorie deficit to lose 1 pound.
- Insulin and growth hormone have an inverse relationship.
- The average person can store 500 grams of glycogen.
- Only fat and protein are essential macronutrients – carbohydrates aren’t.
- Muscle glycogen is about 3 parts water to 1 part glucose.
- You burn more calories during the 23 hours you don’t exercise than the 1 hour you do.
- You don’t need to do cardio to lose weight.
- The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
- You’re never too old to do squats.
- Weight loss is not a physical challenge – it’s a mental one.
- The scale cannot measure body fat percentage. However, this $5 body fat caliper can.
- You can eat anything you want and still lose weight – but weight doesn’t always equal fat.
- You can’t target fat loss – fat loss is systemic.
- Muscle does not weigh more than fat – it’s just denser than it.
- 0 grams of fat on a label doesn’t always mean there’s no fat in the food product.
- Whole grain bread is still a processed food – pick one that has few ingredients.
- Eating healthy is not more expensive than a junk food diet.
- You can’t calculate body fat percentage from height and weight alone – you need to physically measure it.
- You can get glucose from both protein and glycerol – not just carbohydrates.
- Just because a box says “whole grain” on it, it doesn’t make it healthy.
- You should never attempt weight loss at the expense of your health.
- Being vegetarian doesn’t just mean you don’t eat meat – it means you follow a plant-based diet.
- Workout times and negative side effects are positively correlated.
- Gym membership prices are negotiable.
- Cooking your food can both lower some nutrient content, and make some more bioavailable.
- There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
- It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
- Once an adult, fat cells can be created, but they cannot be lost – only shrunken.
- Eating at night does not make you fat – overeating does.
- You don’t need to do curls to get good biceps.
- Being skinny does not automatically mean you have a low body fat.
- The perimeter of the grocery store is where 90% of the healthy food is.
- If bad food is in the house, you’ll be more likely to eat it.
- Thyroid hormone output and exercise intensity are positively correlated.
- Healthy levels of testosterone are good for both men and women.
- You don’t need a gym membership to strength train.
- Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories to lose weight.
- Workout intensity is positively correlated with the degree of EPOC – the afterburn effect.
- There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
- 80% of people who begin an exercise program will quit.
- The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
- Strength gains come from muscle hypertrophy and improved muscle fiber recruitment.
- Dehydrating a muscle by 3% can cause a 10% loss of strength.
- The thermic effect of food (TEF) is highest for protein.
- Lactic acid is not the cause of delayed-onset muscle soreness (DOMS).
- The more muscle mass you have, the more calories you burn at rest.
- Direct abdominal exercises are not necessary to get good abs.
- You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
- Consistency and patience are key to long term successful weight loss
FOR MORE FITNESS TIPS FOLLOW FIT-OLOGY.
Barre 30 Minute Cardio Ballet Workout
Burn calories with the grace of a ballerina! Join certified fitness instructor Jessica Smith live from home for this fat-burning, easy to follow, ballet-inspired barefoot cardio session.
I was pleasantly surprised when I watched clips of this and didn’t see a total mockery of ballet. It seems like Jessica Smith has ballet training, which makes this a very nice dance-inspired workout.
Want to supercharge your day?! Drink up this FullyRaw Gatorade! It’s filled with energy, electrolytes, vitamin C/A/E, and natural sunshine! Recover and perform in your day the way that you want! Is it in you?! ;)
ABS ON FIRE!!!
Try this routine once a day for the next 7 days and you will see those abs start to pop!
Do it with me! Abs on Fire Workout Video: http://www.youtube.com/watch?v=3ogDIqyGmCM
Print, sweat, and reblog!
PS - also…thank you to my friend Kimberly from arthlete.tumblr.com for collaborating with me on these printables! She is such a talented artist and has a great outlook on positive body image. I just had to team up with her! Let me know what other workout videos we should turn into printables! xoxo
Getting Back on Track Made Simple!
It happens to all of us- we get stressed, busy, or just unfocused. Our healthy habits take a back seat so here’s a simple guide to getting back on track. The most important thing is to remember that being healthy is a lifelong endeavor so don’t worry about mistakes or the past, move forward and create a better future for yourself!
For more nutrition tips and tricks go here. :)