Zen in Motion: The Yogi's Gift Guide with SHEFIT
Embrace the serenity of gift-giving this season by catering to the yogi in your life with carefully selected essentials that elevate their practice. In this Yogi's Gift Guide, we'll explore three must-have products from SHEFIT: The Low Impact Sports Bra, Seamless Leggings, and Seamless Tank. Dive into the features that make these items the perfect companions for yoga enthusiasts seeking comfort and style.
This holiday season, cultivate a sense of peace and well-being for the yogi in your life with SHEFIT's Low Impact Sports Bra, Seamless Leggings, and Seamless Tank. These thoughtfully designed pieces offer the perfect balance of comfort and style, allowing yogis to focus on their practice without any distractions. Elevate their yoga experience and bring a smile to their face with these essential gifts. May your holiday season be filled with joy, serenity, and the perfect yoga essentials!
]]>Unwrapping Joy: The Runner's Gift Guide with SHEFIT
'Tis the season for spreading joy and what better way to celebrate the runner in your life than with the perfect gear that combines style, comfort, and performance. In this Runner's Gift Guide, we'll explore three essential products from SHEFIT: The Ultimate Sports Bra®, The Boss Leggings™, and The Active Tank. Let's dive into the features that make these items the ultimate companions for every runner.
This holiday season, give the gift of comfort, support, and style to the runner in your life with SHEFIT's Ultimate Sports Bra, Boss Leggings, and Active Tank. With features designed to enhance every run, these products are the perfect way to show your appreciation for the dedication and passion that runners bring to their craft. Happy gifting and happy running!
]]>Lift, Flex, Repeat: The Weight Lifter's Gift Guide with SHEFIT
Celebrate the strength and determination of the weightlifting powerhouse in your life with the perfect gifts that blend performance and style. In this Weight Lifter's Gift Guide, we'll explore three dynamic products from SHEFIT: The Flex Sports Bra™, Seamless Shorts, and Comfort Hoodie. Discover the features that make these items the ultimate choices for women who conquer the weight room with confidence and style.
This holiday season, empower the weightlifting warrior in your life with SHEFIT's Flex Sports Bra, Seamless Shorts, and Comfort Hoodie. These thoughtfully designed pieces are the perfect blend of strength and style, allowing women to conquer the weight room with confidence. Lift the spirits of the weightlifter in your life by gifting them the gear they need to look and feel their best while lifting, flexing, and repeating. May your holiday season be filled with strength, determination, and the perfect gifts for the weightlifting bad-ass women in your life!
]]>SHEFIT is not a licensed nutritionist. These are just some of our favorite recipes we have made!
10 Key Principles of Healthy Eating:
SHEFIT’s Favorite Recipes:
Egg Bites Recipe
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Directions:
@shefit Grab some cottage cheese, egg whites, chopped red peppers, chopped baby tomatoes, 350 degrees for 15 minutes! Enjoy👑🙌👀 #healthyrecipes #shefit #fyp ♬ dancin - dhn
Spicy Air Fryer Chicken
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@shefit Our favorite way to make chicken to add into any summer salad! #healthyrecipes #shefit #yummy #fyp #easyhealthyrecipes #chicken #salad ♬ original sound - Ian Asher
Snickers Bar Dates
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Green Juice Recipe
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Directions:
Protein Smoothie
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Blueberry Smoothie
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Asian Chopped Salad
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Chia Seed Pudding
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@shefit One of our favorite recipes!❤️🤍💙 #4thofjulyweekend #chiaseedpudding #healthyrecipes #shefit #yummy #fyp #easyhealthyrecipes ♬ original sound - Cy Graves
Banana Protein Muffins
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Gut Health Juice Shots
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We hope you love these recipes. If you try them out tag us on social!
Follow us on our social media for more health and wellness tips and tricks!
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Get Fresh for Spring with SHEFIT and The Lash Lounge. Enter our Instagram giveaway!
One lucky winner will receive a SHEFIT outfit and Skincare Products from The Lash Lounge. The perfect Spring combo!
Giveaway Rules:
Like the giveaway Instagram post
Follow @SHEFIT and @TheLashLounge
Tag a bestie and comment your favorite Spring activity
Enter Now instagram.com/shefit
The deadline to enter is Wednesday, April 26th. The winner will be announced on Thursday, April 27th.
]]>Bet you didn’t know that Baddle and SHEFIT have something in common. We both believe in inclusivity when it comes to sports and exercise.
If you aren’t familiar with SHEFIT, and you should be, it’s a women’s athletic apparel brand regarded for its high-performance sports bras that are designed for every body type and exercise level.
We have a similar belief at Baddle when it comes to the game of pickleball. No matter your age or skill level, pickleball is a game for everyone.
It’s a perfect match! That’s why we’re so excited to announce we’re teaming up with SHEFIT to bring you our BIGGEST GIVEAWAY YET!
About SHEFIT
Founded by Sara Moylan, SHEFIT began completely by accident. Sara was simply looking to solve her own problem of finding the right sports bra that didn’t restrict her from doing the physical activities she enjoyed. She explains,
“I started Shefit all because of a problem. I figured out a solution to my own problem. I was struggling. I am an everyday woman who is a busy, working mother just trying to stay in shape and get to work. Without the support I needed,, I was being held back from reaching my own physical goals. Once I figured out a solution, I realized I could help other women not suffer the same way I did.”
When it comes to the name, Sara told us, it came to her in a dream, “as cliché as it sounds.” She immediately knew what the name would be. She remembers telling her husband Bob, “It’s SHEFIT. It’s 100% SHEFIT.” She went on to say “It was just the empowerment I felt, and the fit and bringing it together for SHEFIT that just clicked. It couldn't be anything but SHEFIT.”
It’s this commitment to empowering women, to regain control of their bodies and in return gain control of their narrative and life, that sets SHEFIT apart from other sports bra brands.
SHEFIT demonstrates this commitment through their offering of apparel that expands into sizes far beyond the industry models. SHEFIT is proud to provide comfortable gear, no matter your size, shape, physical capability, or age.
SHEFIT is a great story and great solution to a common problem for women. And when COVID started, and subsequently there was an increase in people working out at home, that’s when the SHEFIT brand really accelerated! We can relate, our Baddle start-up story is not so dissimilar.
SHEFIT x Baddle
Pickleball is the fastest-growing sport in America and SHEFIT believes in this partnership. “Pickleball is a sport for everyone and this partnership is the perfect opportunity to showcase how perfect our products are for the sport. We see pickleball as an activity that brings people together to be active at any level of fitness. That is something we really believe in,” Sara said.
“Just like how your (Baddle) goal is to put the perfect paddle in everyone's hands, ours is to make sure every woman and girl has the support they need to feel strong, beautiful, and confident during any activity. Together, we can both support and share our similar messaging.”
We couldn’t agree more!
SHEFIT x Baddle Perfect Match Giveaway Details:
Enter for a chance to win:
Two winners will be announced!
Click the contest link to sign up for your chance to win these amazing items
Contest Rules:
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Women's History Month should inspire women and girls to pursue their dreams and realize their full potential.
SHEFIT wants to support you in chasing your dreams!
Head to our Instagram and let us know who inspires you.
Ah yes, beets - a long-time companion of tasty salads. You probably know they're good for you, but maybe you don't know exactly why. We'd also wager that you may not know how amazing this little ruby-red vegetable is before working out.
Packed full of nitrates and antioxidants that have anti-inflammatory and detoxifying qualities, fitness die-hards around the country are using beetroot juice and powder to increase energy and boost performance before they begin their routine.
And it’s not just professional athletes or women hitting the gym for six hours a day that can take advantage of these amazing root vegetables - anyone looking for a natural way to give your body a jolt of energy before you hit the gym should give beets a chance.
That's why we've pulled together three of our favorite beetroot juice recipes to share with you.
Are you looking for a natural energy boost before your workout? Look no further than beetroot juice! Not only does it provide an incredible physical boost, but it also offers many nutritive benefits.
Here's a look at all three delicious beetroot juice recipes - pick your favorite for your next pre-workout, then follow the recipe below:
These beets are packed with vitamins and minerals to help you feel your best before any workout session or activity! Have a favorite in mind? Great - look below for the full recipe.
This fresh take on an energy drink is a great way to head into your workout. With the added apple and cucumber, you get sweet and refreshing flavors, while the ginger gives it a unique zing. Plus, this DIY natural energy drink comes without any of the unhealthy ingredients - so you can stay energized the all-natural way.
Juice it and enjoy! Yep, it's that easy!
Get your workout routine buzzing with an energizing berry beet juice - it’s like a power smoothie in liquid form – just add fresh blueberries for a strong flavor and some spinach for an extra boost of superfood nutrition.
This easy-to-make recipe is sure to help maximize your performance when you need it the most. You'll be ready to tackle whatever exercises come near – guaranteed!
Throw the lighter vegetables in the juicer first (spinach and arugula), then add berries, cucumber, and last but certainly not least - the beets. Juice it and enjoy!
If you're searching for a little zing to get your body going before hitting the gym, this citrusy beet juice might be just the pre-workout boost you need. Beet juice offers more nitrates than green juice and it's also packed with iron and vitamins.
Throw in some vitamin C from the apples, cucumber, and lemon juice, this combination works as a great way to wake up your system. With ginger on top like salt bae, who knows what else could happen - You'll have to find out yourself!
Juice it and enjoy - don't you just love the simplicity of making juices?
You may be used to the deep purple beets that you often see in the grocery store, but did you know they come in a variety of colors? If you're lucky enough to have access to different types of beets, you can experience hues ranging from golden yellow to candy striped.
Here are several tips for picking out the best beets for your pre-workout juice:
The main parting point between these beauties though (figuratively and literally) is their peak season: although all offer similar flavor, health benefits, and uses, prices can fluctuate significantly depending on when you get them. So if you're craving some beet deliciousness, then June through October will be your sweet spot!
To get the most out of beets, it's best to consume them in moderation. Aim for 1-3 servings per week to reap all the health benefits and enjoy a sweet, earthy flavor without consuming too much sugar.
The beauty of each recipe we've shared is its simplicity. With only a handful of natural ingredients, you can make them at home in less than 5 minutes. But what sets them apart is just how powerful they are at giving you an incredible boost so you can tackle your workout with ease.
We'd be remiss if we didn't give you a bit more info on what makes them so perfect for your pre-workouts - if you want even more info about all the great benefits of beets, you'll appreciate this article on nutritional benefits of beets for your pre-workout.
Beets can be an incredibly healthy addition to any diet, but they're exceptional for pre-workout energy boosts.
Beetroot juice is rich in nitrates, which are converted by the body into nitrite and then into nitric oxide. This increases blood flow capacity and helps give our bodies extra support during physical activity, allowing us to use oxygen more efficiently.
With this increase in blood flow and oxygen, your body is capable of a more effective workout with increased performance and endurance, plus the bonus of a healthy heart and cardiovascular system.
Remember, drinking beetroot juice supplies the nitrates that become nitric acid that you need to boost blood circulation during exercise, so don't skip a beet on this one!
Beets provide other awesome benefits like improved digestion, reduced blood pressure levels, and provide overall better heart health due to the high amounts of dietary fiber and Vitamin C found in them.
We have a lot more to say about beets - in fact, we have 7 more things to tell you about them.
If you're looking to try something new to improve your blood pressure, why not give beets a whirl? This tasty veggie is high in nitrates which, with the help of your body, can be turned into nitric oxide.
That compound allows for smooth sailing all around - increased flow and circulation keep any uncomfortable pressure points at bay. Sprinkle some beets on that salad and see if it makes a difference in your numbers!
Have you been looking for a way to outthink your boss, work smarter, and have improved concentration? Then beets should be brought up in your next diet review!
Eating beets pumps nitric oxide into the body as you know, allowing blood vessels to dilate which means more blood flow to the brain. Increase your dietary nutrients and take your bright ideas up a notch - it seems that all the answers lie in what’s flowing on your plate.
Who knew those beets could do wonders for your liver? Not only are they packed with vitamins and minerals, but betaine, an amino acid found in these red root vegetables, helps reduce fat which can clog up the organ.
The result? A cleaner bloodstream and a body free of unwanted toxins. If you want to kickstart your detox plan, be sure to start with our 3-day cleanse for weight loss. We've mapped out all three days for you, so all you have to do is follow along instead of worrying about what to do.
If you're looking for the fountain of youth, look no further than beets! These power-packed root vegetables are rich in antioxidants, anti-inflammatories, and anti-aging properties making them one powerful vegetable.
Coincidentally, betacyanin which gives beets their signature purple hue might also protect against global carcinogens - so you can both feel and look great!
If you're in the anti-oxidant elixir mood, be sure to check in on the SHEFIT matcha berry smoothie - it tackles weight loss and boosts your antioxidant intake.
Tackle constipation and its dreaded side effects from the root – literally! All you’ll need is one cup of beets, which are chock-full of dietary fiber to help relieve those pesky issues. You’re getting your fill with 4 grams per cup, as well as betaine which aids in digestion.
This helps tremendously in reducing your risk of constipation and hemorrhoids.
Who knew that the humble beet was so beneficial for mamas-to-be? Eating beets during pregnancy has can help reduce the risk of neural tube defects, all thanks to their naturally high levels of folate. Folate helps with the proper development of babies' spinal cords.
If you're looking for a way to spice up your sex life, beets might just be the answer. This root vegetable has been long known as a natural aphrodisiac due to its ability to pump up the blood flow to your reproductive organs and give your libido a much-needed boost.
So if you're in search of that extra spark, adding beets to your diet is an easy and tasty way of getting back in the mood.
Who would've thought such a small, unassuming root veggie could be the secret weapon for powering up your workout? Beets are powerhouses when it comes to pre-workout fuel as they're a great source of natural energy. Who needs processed sports drinks anyways?
But before you trade in your bottled beverages for beet juice, remember no supplement can replace a healthy diet and exercise routine - aim for 3 workouts a week at least!
Mix up one of our delicious beet juice recipes listed above and get ready to take your curls, squats, and deadlifts to the next level.
For your next big workout, it's time to step up your game! Not only do you need that extra energy boost to power you through the toughest of reps, but you'll also need an awesome sports bra to make sure those ladies are in check.
Whether you need high-impact or low-impact support, SHEFIT's sports bras are built to help you tackle any sweat session. Each sports bra has a custom adjustable fit to keep everything safe no matter what kind of crazy exercises you take on.
And don't forget the all-important pre-workout energy kick before your next workout. Rolling through the store today? Be sure to grab one of these powerful purple veggies and fire up the juicer.
There's a lot to love about dumbbells - they're simple, yet versatile. Affordable when compared to machines, and great for an at-home gym since they don't take up a lot of space. And while you most certainly know how great they are triceps, biceps, and shoulders, you might be unsure if you can get a full-body workout with dumbbells.
Yes, you can get a full-body workout with just a set of dumbbells. With the right exercises and techniques, dumbbells are an excellent way to strengthen and tone your body. For example, a workout consisting of full-body exercises in a superset format can build muscle and lose body fat.
And that's precisely what this post will walk you through. Karah, a SHEFIT Ambassador, will show you 4 supersets that prove you can get a full-body workout with dumbbells. So grab your dumbbells and throw on your Boss Leggings and Ultimate Sports Bra, because your whole body is about to witness the power of dumbbells.
This full-body workout was designed by Karah and it consists of 4 supersets. Karah is something of a superset phenom - just check out her Chest HIIT Workout for proof. So you're about to learn from one of the best.
In case superset is a new term for you, it simply means performing two exercises back-to-back, with little to no rest between them. They're great for keeping your heart rate going while simultaneously working one muscle group while letting the other rest, and a perfect fit for full-body workouts.
Once you complete a superset, take a short rest, then move on to the next superset.
The traditional squat thruster can be performed with dumbbells, kettlebells, or a barbell. It combines two movements, a front squat, and a shoulder press. The front squat is a regular squat with the weight held on or in front of your shoulders.
Instead of breaking them into two movements, the thruster uses the momentum from the squat to aid the shoulder press. In this variation you’ll twist as you press the dumbbell, adding a rotational component to the classic thruster.
This movement starts with a squat, during which you primarily use your quadriceps, glutes, and lower back muscles. As you stand up and press, your deltoids and triceps work to lift the weight. Your core is also engaged to help you rotate. Specifically, the obliques, erector spinae, and quadratus lumborum all help with the turning motion.
This exercise can be very taxing, so you might want to start with a bodyweight version before adding weight.
To do so, repeat the same movement without a dumbbell. Squat, then press one hand into the air and twist as you stand up. Once you’re comfortable with that movement you can try adding light weights.
You don’t need to be a runner to do this movement, but it will make your workout feel much more athletic. It requires balance and stability, as well as leg strength. Even if your biceps aren’t very strong, the momentum you gain from the lunge can help you get the weights up.
As you descend into the lunge, each leg is using different muscles. The front leg uses the quadriceps, hamstrings, and inner thigh muscles to slow your descent. Then, it uses the same muscles plus the glute to propel you back up. The back leg uses the calf and quadriceps muscles to slow your descent. Then, it uses the same muscles to lift your leg, plus your hip flexors to drive your knee up. Then, you use your biceps to lift the dumbbells.
If the balance is too difficult for this exercise, you can try a split squat with a curl at the top. Instead of stepping back and forth with your legs, you’ll step back once and hold your back foot in position. Then, pulse up and down until you’ve completed 10 reps, curling as you come up on each rep. Switch legs and repeat on the other side.
This movement adds another level of difficulty to the jumping jack. It allows you to add weight and makes the exercise more complex. You can start with a light dumbbell, but over time, adding weight will give you an extra boost.
To perform the squatting and jumping motion, your legs do a lot of work. The quadriceps are mostly responsible for both motions, as well as the glutes. You also use your hip abductors and adductors to bring your feet out and in, respectively.
The lower back muscles, including the multifidus and erector spinae, help you maintain a neutral spine. Finally, the deltoids and triceps help you press the weight overhead.
Nearly all the movements in each superset are compound, which works multiple muscles at once and is great for burning calories. These movements are helpful for total-body strengthening but can be exhausting. This isolation exercise will help you focus on a specific area, the triceps, without added strain on your legs.
This movement targets the triceps, the muscles that run down the back of your arm. They’re the primary muscle used in this movement, but the rear deltoid and latissimus dorsi also contribute by keeping your arm in place as you kick the weight back.
Instead of a kickback, you can do a lying or standing tricep extension. For a lying tricep extension, lie down on your back on a bench with your arms extended overhead. Bend your elbows and drop your hands towards your head, then extend your arms until they’re straight again.
For a standing tricep extension, hold one dumbbell with both hands. Drop the weight down behind your head, as though you’re trying to scratch your back with it. Press the weight back up until your elbows are locked out to complete one rep. You can also do this exercise from a seated position.
To get better at picking heavy things up from the ground, practice this exercise. While the traditional barbell deadlift is performed by lifting a weight from the floor, this variation helps you maintain proper form. It’s very important that you keep your back flat during this exercise, otherwise, you’ll put excess strain on your lower back.
The deadlift works the lower back muscles, including the erector spinae and multifidus. The hamstrings are also involved, which are the muscles that run down the back of your thigh. The glutes play a major role by extending your hips.
Strengthening your lower back can reduce or prevent lower back pain. Your lower back muscles are considered part of the “core”, so when you hear someone saying “strengthen your core,” or "keep your core tight," they’re also referring to the lower back.
The deadlift can be performed with a kettlebell or barbell if you don’t have dumbbells. It can also be performed with one dumbbell by holding the weight vertically. Over time, this exercise should strengthen your lower back and keep you safe whenever you’re lifting heavy objects.
Control is the key to mastering this back exercise. It takes discipline to stop yourself from cheating by using the weight of the body for momentum. Strengthening the upper and mid-back muscles with rows can help reduce posture-related pain and improve posture in general.
In the row, you’ll work your back muscles. The latissimus dorsi are the biggest muscles in your back, spanning from your shoulders to your lower back. The rhomboids and trapezius lie between your shoulder blades.
The teres major and minor connect your arm and shoulder blade. You’ll also use the lower back muscles to maintain a neutral spine, and hamstrings to keep your torso in place.
Try this movement with a kettlebell or barbell to make it more difficult. If you feel discomfort in your lower back, you can do rows with your chest supported by an elevated bench. Set your bench at an incline of about 45 degrees and lie on it, chest down, with your head above the top of the bench. Hold a weight in either hand and pull them up towards your chest.
This is similar to the first exercise in the workout, except you’ll leave the twist out. Now, you’re just going straight down and up before pressing the weight up at the top. The mix of lower and upper-body muscles puts a strain on the cardiovascular system, lifting your heart rate and making you sweat.
Your leg muscles are responsible for lowering and lifting your body out of the squat. The quadriceps and glutes do the bulk of the work as far as your legs are concerned. When you press the dumbbell overhead, you use your deltoids and triceps.
If your shoulder is tired or bothering you, try a goblet squat instead. You can do them with a kettlebell or dumbbell, and they can help you get lower into your squat while maintaining good form.
Holding the weight in front of your body helps you sit back into the squat, activating your glutes even more. To do a goblet squat, hold the dumbbell in front of your chest and squat. This movement is easier on your shoulders but still challenges the legs and core, plus it’s easier to learn.
Use light weight for this shoulder-burning exercise. The first movement strengthens the rotator cuff muscles, while the second part targets the deltoids that sit on top of the shoulders. Do enough reps of this exercise and you’ll want to put the weight down. Even if you do this without weight you should feel a burn!
The first portion, the external rotation, targets three shoulder cuff muscles: the infraspinatus, supraspinatus, and teres minor. In the second half of the movement, you’ll work the deltoids, one of the large muscle groups that sit over the shoulder, and the traps to a lesser extent.
You can check your form on the external rotations by rolling up a towel and putting it between your elbows and sides. This will give you a feel for how much your elbows should press into your sides as you rotate the hands out.
When you do the lateral raises, avoid swinging the weights up by leaning backward or forwards with your upper body. The stricter the movement, the more your shoulders will work to lift the weight up.
It’s far too easy to extend your rest periods between exercises, particularly when you’re using very little equipment. Perhaps you gravitate back to your phone after every set or talk to your workout partner too much.
To get the most out of your dumbbell workouts, use supersets. They can tire out muscles much faster than if you had rest periods after every exercise. The exercises in this workout are challenging because most require multiple muscle groups.
Dumbbells are very maneuverable, which makes them perfect for athletic movements in this workout. It might take a few tries to master these exercises, but once you get the hang of them, you can go up in weight to increase your results.
Try the exercises if you’re bored with your current routine, or if you have a pair of dumbbells collecting dust at home. It’s hard to be bored when you’re just focusing on making it through the next set!
]]>Even if you only have one kettlebell at your disposal you can get a fat-burning workout that rivals sprinting on a treadmill or pedaling your heart out on a spin bike. You get the best of strength training and cardio with kettlebells, as long as you pick the proper exercises.
To maximize calorie burn during your workout, pick any of the following exercises that work muscles in your legs, upper body, and core:
You can combine these exercises to create a circuit, do them one at a time to focus on form, or pick a few to combine with another routine. Either way, each exercise is valuable in your arsenal. Some require practice to feel comfortable, but the effort will be worth it in the end.
Before you jump in to try these intense exercises, consider doing a quick warm-up to prepare your body. Doing so can prevent injury and boost your performance once you’re ready to jump into the kettlebell exercises.
There are a few ways you can warm up. One method is foam rolling, which increases your range of motion and warms your body. Another option is to use a cardio machine for five minutes. You can use a stair stepper, rowing machine, bike, or treadmill to get your body warm.
Perhaps the best option is a dynamic warm-up, which preps your body to move using simple bodyweight exercises.
For example, a circuit of squats, lunges, push-ups, and butt kicks repeated for 5 minutes will prepare your body for the workout. You can also practice kettlebell movements with a light weight before you jump into the full workout.
A strong core is required to keep your torso upright and prevent excess rotation during this exercise. It’s an excellent first movement in your kettlebell workout because it’s not very complex in terms of technique. Start with a light weight to perfect your form before moving on to something heavier.
Your abdominal muscles and lower back are responsible for keeping your core steady during this movement. That means your obliques and rectus abdominis in the front of your abdomen, as well as the erector spinae and quadratus lumborum in your back are working. Plus, your forearms and shoulders might get tired from handling the weight.
This is a deceptively challenging exercise. It works muscles in your upper and lower body, and if you use heavy kettlebells, can leave you breathless.
Your back muscles, particularly the latissimus dorsi, trapezius, and rhomboids will bear the brunt of this exercise. You’ll also use your lower back muscles to hold your upper body in place, as well as your hamstrings and glutes.
Deadlifts are a challenging exercise and are helpful for both burning fat and building muscle says Certified Personal Trainer Hannah Shine. In fact, this is one of her favorite exercises for women who are looking to get leaner.
It’s important to note that the deadlift can be an intimidating exercise. The name alone sounds serious, and deadlifts are often done with heavy weight. Phung Tran, Certified Exercise Physiologist, explains that the kettlebell deadlift can easily be modified to fit your fitness level, so you don’t need to worry about excess strain.
There are many variations of the deadlift, but this one is perhaps the most accessible. Since the handle of a kettlebell sticks up above the rest of the weight, it’s easier to reach one when it’s on the floor. The handle is similar to a barbell, which is how traditional deadlifts are performed.
Deadlifts require leg strength from most major muscle groups of the lower body. Your quadriceps, hamstrings, and glutes must all work. Plus, you’ll use the muscles of your lower back to stabilize your spine, as well as the upper back muscles and latissimus dorsi.
This movement is similar to the kettlebell swing. If you’re not comfortable with the swing yet, you can use this exercise to practice. It’s also a fun exercise that forces you to use coordination, balance, and timing.
While the bulk of the work in this exercise should come from your glutes and hamstrings, your arms have to move the weight around your legs to form the figure-8. Your shoulders, triceps, biceps, and forearm muscles are all used to navigate the weight around your legs.
Few exercises are better for core strengthening than this one. It’s unlike any exercise you’ll see in the gym and can take some practice to perfect. Once you do, you’ll notice a significant increase in core strength.
Strength and Conditioning Specialist and Doctor of Chiropractic Alex Tauberg explains that the get-up requires focus, balance, and coordination. It also improves stability and mobility in the shoulder. Since you do the exercise on one side at a time, it can help correct any imbalances or asymmetries your body may have.
You have to use the rectus abdominis, obliques, and transverse abdominis to stabilize your trunk in this movement. Your shoulder muscles are also going to work hard to keep the kettlebell steady.
This is a classic kettlebell exercise, known for its simplicity and effectiveness. You’ll need a kettlebell that’s heavy enough to force you to use your hips, but light enough so that you don’t strain your back.
When you do swings, your heart rate will go up and remain elevated for the duration of the set, explains Certified Personal Trainer Jesse Feder. Since your heart rate is up you’ll burn more calories in less time than with other, less intense exercises. The odd shape of the kettlebell forces you to use your core to stabilize the weight, says Feder. His clients enjoy this exercise because it’s not boring, unlike other, more traditional strength training exercises.
Kettlebell swings are highly effective, so it makes sense that they’re one of the most popular kettlebell exercises. However, if you’re looking for a more unique challenge, try the kettlebell clean and press.
Kate Meier, Certified Personal Trainer and Weightlifting Coach, loves this exercise because it involves squatting and pressing, two taxing movements. Here’s how to do it:
Some of the biggest muscles in your body will power this explosive movement. Your glutes, hamstrings, and lower back will make the weight fly up. Your forearms have to work hard to keep the bell from slipping from your hands, and your latissimus dorsi will help pull the weight back down.
Squats are known as a leg exercises, but this variation incorporates your shoulders and core as well. When done properly, it should be one of the most taxing kettlebell exercises and leave you breathless.
Note that if you have trouble with this exercise, you can do a kettlebell goblet squat. It can be difficult to get the kettlebells in place for the front squat, so don’t be discouraged if you’re having problems.
William Toro, a Certified Personal Trainer, says that the goblet squat is great for beginners. It also works the lower body muscles and burns tons of calories, so you’re not missing out if you swap front squats for goblet squats. Here’s how to do them:
Your quadriceps and glutes will do most of the work to bend and straighten your legs as you squat. Your lower back muscles, including the erector spinae and multifidus, will keep you upright as the kettlebells pull you, forwards. Your shoulders will help you keep the weight from slipping forwards.
Similar to the Turkish get-up, the windmill can be difficult to learn. However, once you get the hang of it, you’ll feel this exercise in your obliques and arm. The technique is perhaps the most unique of any kettlebell exercise and will make you feel like a gymnast.
Danielle Gray, a Certified Personal Trainer, Certified Kettlebell Trainer, and Women’s Fitness Specialist, says this exercise will leave her sore for days. She likes it because it works many core muscles that are often neglected in other exercises. It also requires an incredible amount of stability, particularly when you go up in weight.
Your obliques and latissimus dorsi will support your body as you bend and straighten. Your quadratus lumborum in your lower back is also involved. The shoulder muscles, biceps, and triceps help you stabilize the weight as you hold it above your body.
Kettlebells can help you lose weight because they work many muscles and are often used for fast-paced exercises. The kettlebell swing, for example, is very fast-moving and powerful. Compare that to a squat, which is much slower and less cardio-intensive. The swing should burn more calories, even though it uses similar muscles.
Esther Avant, a Certified Personal Trainer, and Sports Nutritionist believes kettlebells allow you to get an effective workout in a fraction of the time you’d spend with other types of weight training equipment. Plus, kettlebells are easy to store in your home, making them one of the most convenient pieces of exercise equipment. Keep reading to learn what makes kettlebells so great for weight loss.
You can divide weight lifting exercises into two categories: isolation and compound. An example of an isolation exercise is the bicep curl, which works one muscle at a time. These exercises, which focus on a particular muscle, are excellent if you want to target a specific muscle. However, if your goal is to burn fat, you should incorporate multiple muscles in each movement.
An exercise like the squat works multiple muscles simultaneously. Each muscle burns calories as it contracts, and research shows that these types of movements lead to more fat loss than isolation exercises. It’s difficult to do isolation exercises with a kettlebell, given how bulky and inconvenient they are for small movements. On the other hand, kettlebells make compound movements simpler and more enjoyable.
Kettlebell exercises combine strength training with the cardiovascular improvements you’d normally get from HIIT training. Sprinting on the treadmill might seem very different from swinging a kettlebell, but they have similar effects on the body.
By increasing the number of reps in each set and alternating exercises, you can keep your heart rate elevated for longer periods. In fact, you can create an interval training workout using the 8 kettlebell exercises in this article. There’s no longer a need to decide between cardio and weight training, you can lump them into one workout.
Don’t let their cannonball shape and metal handle fool you, kettlebells are one of the least complicated and most beginner-friendly items in the weight room. Since kettlebell movements are relatively athletic in nature, they can feel more intuitive than machine or barbell exercises.
Another benefit of kettlebells is their compact size. They’re easy to store and you can even take them with you on trips. The easier a piece of equipment is to use, the more likely you’ll use it. Their simplicity has helped kettlebells stand the test of time. Evidence shows they were used in Russia as early as the 1700s.
It’s hard to say how much weight you’ll lose from using kettlebells because training is only half the battle. A study conducted by the American Council on Exercise investigated the effects of 8 weeks of kettlebell training. They found that the participants had the same amount of body fat before and after this study.
Don’t let these results get you down. The problem is that they didn’t account for diet. As a general rule of thumb, you need to be in a calorie deficit to lose body fat. That means you’re consuming fewer calories than you’re burning.
To get yourself into a calorie deficit, one of the easiest methods is to eat less. Smaller portions at each meal can help you achieve this. Think about it this way: it’s easier to skip a candy bar, which contains 200 or more calories than it is to do an extra round of kettlebell circuits.
If you’re new to the gym, all of the exercise equipment might look foreign. However, dumbbells and barbells are very common and should at least look slightly familiar. Kettlebells are arguably less prominent in popular culture, so there’s a chance you’ve never seen one before.
The fact that the bulk of the weight in a kettlebell is offset below the handle might make it seem pretty awkward to lift, but it makes exercises like deadlifts and squats much easier. Try more basic exercises, like the swing and deadlift, before you move on to more complex movements.
While kettlebell exercises are generally regarded as safe, beginners should use caution when selecting their weight. There’s still a risk for injury, particularly if you use heavy weight. Those who are at risk for falling are more prone than most to injury from kettlebell exercises.
Take into account your size and relative strength. You’ll likely use less weight than someone taller or larger than you. Weight doesn’t necessarily translate if you’re moving from dumbbell exercises either, so don’t assume that you should use the same weight even if the movement is similar.
More important than the weight you use is your technique. If you have an improper form on an exercise, using even a lightweight can lead to an injury and slow your progress. Seek out a professional to show you the proper form if you’re uncertain. Once your technique improves, you should feel comfortable lifting more weight.
Just like dumbbells, barbells, or machine weights, you can build muscle using kettlebells exclusively. As long as the weight you’re using and the number of reps and sets are challenging enough, you can stimulate your muscles to grow.
If you want more muscle, make sure you’re performing exercises to target each major muscle group. That’s why it’s important to use compound movements, such as the squat and shoulder press, to make sure every muscle in your body is challenged.
If you’re new to the world of kettlebells or have incorporated only a few exercises into your routine, try some of the movements mentioned above. The unique possibilities that kettlebells unlock will breathe life into your workout routine, giving you more motivation to hit the gym.
The technique of some of the exercises can be foreign and difficult to master, but it’s worth it once you start to see results. When in doubt, use lighter weights and have someone check your form so that you can avoid injury.
Kettlebell workouts are perfect if you’re looking to add high-intensity circuits to your workouts. They make it easy to combine cardio and weight training into a time-efficient and effective workout. You can burn fat, build muscle, and improve your cardiovascular function with kettlebells.
Given the high-intensity nature of the workout, you may want to consider investing in a more supportive sports bra that will keep the girls in check as you complete your windmills and squats. For that, we recommend SHEFIT's Ultimate Sports Bra.
As you might know, weight loss is a holistic journey. You need to stay consistent with your workouts, eat food that helps you achieve your goals, and take care of your mental health all at the same time. That can seem daunting, but as you learn more you’ll be better equipped to handle these challenges. Here are some resources to bolster your weight loss knowledge:
If you watch a CrossFit competition, you’ll notice that many of the competitors are lean, perhaps more than most other sports. The goal of the sport is to combine different aspects of fitness into one, so it’s not surprising that it’s considered one of the best weight-loss workouts.
In a typical CrossFit workout, you can expect to do some combination of weight training and cardiovascular activity. They include challenging bodyweight exercises, kettlebell or dumbbell movements, and barbell lifts. There are also strength workouts and more endurance-focused days.
One of the benefits of CrossFit is that you won’t be bored. There’s a lot of variety, with new workouts posted almost daily on the CrossFit website. If you’re interested and are looking for a good way to get started, check out this fat-burning CrossFit workout.
Another option is to combine your current weight training workouts with high-intensity interval training, similar to CrossFit. Mixing bursts of cardio with strength training can help you burn more fat and gain more muscle than doing cardio alone.
If you’re not sure how to start combining your cardio and strength training into a HIIT workout, check out this combination chest and HIIT workout.
Trying to lose weight with exercise alone can be a challenge. To put it simply, one candy bar per day can add 200 or more calories to your diet. Depending on the intensity and type of workout you’re doing, it can take 10, 20, or more than 30 minutes to burn that many calories. You can save yourself a lot of trouble if you diet properly.
An easy way to replace one of your meals with a healthier option is to make a smoothie. If you’re unsure where to start, here’s a healthy recipe for a post-workout smoothie. The benefit of a smoothie is its convenience. You can take it to work or the gym, and have it when you’re hungry.
If you’re looking for a hard reset, try out this 3-day easy diet detox. This can get you back on track if you’ve gone off the rails during a vacation or a stressful period at work. Don’t worry if your diet isn’t perfect at all times, the important thing is that you get back on track when you can.
To put it simply, you need to burn more calories than you consume to lose weight. That’s why tracking your nutrition can be helpful for weight loss.
Try a nutrition-tracking app to bring more awareness to the calorie and macronutrient content of the food you’re eating. Doing that alone can help you make better decisions that will ultimately lead to weight loss.
The bulk of your fat loss results will come from working hard in the gym and eating properly. However, those aren’t the only things that matter. For example, getting enough sleep can help you lose weight by reducing hunger and boosting energy levels.
Taking care of your mental health is also important. One tip is to spend less time on your phone, which is the root cause of stress for many people. For 10 other weight loss tips, check out this article.
Knowledge is key to losing weight because it helps you make better decisions. If you’re frustrated by a lack of progress with your diet and workouts, or you’re losing motivation, do some research to find new challenges or ideas.
For example, you can read this article that compares different types of running and how they impact weight loss.
We work hard to keep our bodies healthy and fit all year long, but as soon as spring break and summer roll around, it's like we forget about one of the fundamentals of taking care of our bodies. It's like seasonal amnesia, where we're so desperate to leave the greyness of winter behind us that we forget the positives and negatives of the sun.
Sunburns are an unpleasant reminder of how quickly things can go wrong and any time you’re out in the sun for too long you run the risk of a nasty burn. Just one case of sun overexposure ruins a good trip, but even worse, there are some serious consequences long-term as well.
While the best remedy is to avoid a sunburn in the first place, life happens, and sometimes you need relief quickly. Fortunately, there are some natural remedies that you can make from home in case you're feeling the burn.
Please keep in mind that we're simply sharing tips based on our own experiences and they shouldn't serve as a replacement for medical advice. If you’re having any kind of severe pain, like skin blisters, excessive skin peeling, etc., or you have a history of skin cancer, it’s always best to talk to your doctor.
In this post, we’ll show you how to make all-natural sunburn remedies and what ingredients are the most effective at soothing sunburns.
So put on your DIY cap, because you're about to learn how to remedy minor sunburns, helping you get back to having fun under the sun as soon as possible.
You've worked hard to get toned arms, legs, and everywhere in between - they were your motivation to keep going so hard at the gym, but the hot spring and summer sun didn't get the memo and had other plans for your exposed skin. No matter how hard you try sometimes, a sunburn is sometimes inevitable.
If you have a severe sunburn, you should seek medical attention, but for minor sunburns, three all-natural ingredients soothe sunburned skin: coconut oil, aloe vera, and oatmeal. Commit those three ingredients to memory, because whether you decide to take matters into your own hands and DIY a solution or just head to a store and purchase something to relieve your sunburn, you should incorporate these natural ingredients.
Coconut oil doesn't get enough credit. Aside from being a delicious and versatile cooking oil, coconut oil is also a powerful skincare ingredient. Coconut oil is great for helping to heal skin that has been damaged from the sun as it helps to soothe the burning sensation while also moisturizing the skin (which is especially important because when you have a sunburn your skin loses moisture quickly).
This is thanks in large part to the fatty acids (triglycerides) found in coconut oil that are high in both lauric and caprylic acids, which help to penetrate the skin deeply to provide moisture and quick relief. This is all to say that it can reduce itching and peeling which is one of the main reasons we made our DIY sunburn remedy below using coconut oil as the base.
Be sure to use organic coconut oil if you go this route!
There's no way you've made it through life without knowing that aloe vera is a kryptonite for sunburns. But you may not know why.
Aloe vera has been used to treat sunburns for centuries because of its anti-inflammatory and cooling properties. Think about it, aloe vera naturally reduces swelling and lowers the temp on a sunburn, which is by definition a swelling of the skin and increased temp. Not to mention that aloe vera has naturally present lidocaine.
It's also packed with Vitamins A, C, and E which are great for the skin, whether you have a sunburn or not. This helps moisturize your skin and replenish that moisture rapidly, which can help reduce peeling and itchiness.
Pro Tip: The best way to get aloe vera is to source it directly from the aloe vera plant. It requires a little bit of work to get the gel-like goodness from it, but it's a direct pipeline to the pure goodness of the plant. If you purchase aloe vera gel, make sure it doesn't have xanthan, carrageenan, and carbomers - you want the all-natural 100% goodness of aloe vera.
Also, note that some people aren't able to tolerate aloe vera, so be sure to test it on a small spot to avoid any serious allergic reaction.
Another traditional remedy for sunburn is oatmeal. You can either use oatmeal as a bath soak, or you can make an oatmeal paste and apply it directly to the skin. Oatmeal is going to be particularly helpful if your sunburn covers large areas of your skin's surface or is in a hard-to-reach place.
Oats are rich in important vitamins, minerals, and antioxidants that help soothe and protect the skin from further damage. It's also filled to the brim with Vitamin E which helps the skin retain moisture. This combination of antioxidants, minerals, and vitamins helps reduce redness and swelling while also calming down the itchiness.
You can even add witch hazel (essential oils) for a great scent with the added power of soothing a sunburn.
Whatever ingredient you choose, the combination of cooling aloe vera, moisturizing coconut oil, and soothing oatmeal will help reduce the pain and itchiness caused by sunburn. And with any luck, you'll be back to your regular self in no time.
With simple ingredients straight from your pantry and fridge, you can create a natural remedy that will cool your skin down immediately and works for mild to medium sunburns. Aloe vera and oatmeal are great ingredients to help with your sunburns, but we're partial to coconut oil.
Repeat up to twice a day for two days, or until your skin cells show signs of recovery or you feel less pain. Then just sit back and try to relax, and let your skin heal as best you can.
The fastest way to get rid of sunburn is to cool down the skin and protect it from further damage. To do this, take a cold shower or bath, and apply aloe vera gel or coconut oil liberally on the burnt areas. Be sure to stay hydrated and drink lots of water, taking an anti-inflammatory as needed.
You should also seek medical attention if you experience blistering or a fever.
Unfortunately, it's not possible to get rid of a sunburn overnight. The best thing to do is to take a cool bath or shower, apply aloe vera gel or coconut oil on the affected areas, and stay hydrated. You should also avoid further exposure to the sun and keep an eye out for signs of infection.
As much as we all love a good tan, sometimes our skin can’t handle the sun as well as we’d like it to. We hope you never have to deal with the dreaded sunburn, but if you do, these steps can help alleviate some of the pain.
And sure, there's no way to magically wave a wand and heal a sunburn overnight, but if you do find yourself with a case of too much sun, you now have a few natural ways to get relief. They'll certainly treat sunburn pains and reduce the immediate pain, hopefully quickening your rate of recovery and potentially reducing the harmful side effects of sunburns.
At the risk of sounding too much like our mothers, use your current sunburn to remind yourself of the power of good sun protection. While we spend a lot of time talking about sunscreen, for good reason, wearing a UPF long-sleeve shirt and a hat that can cover your head properly goes a long way in reducing unwanted sun exposure.
Now get out there and show off all your hard work, just enjoy the sun responsibly!
]]>Every year, millions of people take to the roads and trails in their communities hoping to fall in love with running, feel healthier, and shed a little weight in the process. That first step is easy, but sticking with it is the hardest step. Staying committed is the result of major willpower and knowing the mechanics of running for weight loss.
The following 10 tips are key in helping beginners stay committed and learn how to run to lose weight:
If you’re looking for a low-cost, high-impact activity to help you lose a few extra pounds, few can go toe-to-toe with running. In this guide, we'll run you through all 10 beginner tips on how to run to lose weight. By the end of reading this, you'll be ready to hit the road and stick with it.
If you're jumping into this thinking it's going to be a walk in the park, you should know it's not that at all. Running is tough. It'd have to be or else everyone would do it. You're going to feel tired like you can't take one more step. Your body is going to ache and cry with pain.
And what nobody talks about is how you're going to get bored running. It's a two-front war - tugging at your brain and body.
But never give in.
It's a mental game as much as it is physical, but you need both if you're going to stick it out. And just like iron sharpens iron, improving one will profoundly enhance the other.
These 10 tips are going to make you aware of what's coming your way, give you some strategies to stay focused and stay in form, and help you reach your fitness goals.
Don't get us wrong, new shoes are the best, but there's no need to grab a snazzy pair of expensive running shoes with all the latest gadgets in them. As long as your trainers aren't super old or falling apart, your current pair of shoes will do just fine.
Many beginning runners do mental gymnastics to convince themselves a new pair of sneakers is going to make them better runners, and the investment is going to help them stick with it longer.
Do you know what will make you a better runner? Getting out there and running.
Buying a new pair of shoes is going to take away from producing, it's going to make you think about running a lot, but it's not going to make you run. And thinking about running without actually doing it is going to reduce your motivation.
Once you’ve started running for 66 days or longer, then it's a good time to consider some new kicks. The timing is important because on average, it takes 66 days of doing a new behavior consistently to become a lasting habit, which includes physical exercise.
If you decide to make the purchase, be sure to go to a running store that can properly fit you and give you the best advice for your needs. Buying the wrong type of sneaker could lead to injuries.
So take your time, and focus on running, after you've shown yourself you can do this, reward yourself with some brand-new running shoes.
You know the saying, Rome wasn't built in a day. And it couldn't be any truer for running. You won't be entering the Boston Marathon anytime soon, so take it slow!
We want you to begin by running at a slower-than-normal pace, even if it takes discipline to go slower than you normally would. We also want you to go short distances once you begin. By going on slow and short runs at the start, you'll build confidence through completion.
Try that out for a week or so. If that feels good, add a bit more distance next time and your confidence will continue to build.
Then you can start to mix things in during your run, like alternating between walking, jogging, and faster running. Do this until your body adapts and you feel more powerful and comfortable with your legs and breathing.
Starting slow will ensure you don’t get discouraged too easily and will help your body adapt to its new activity. It's a win-win.
The most important thing to remember when you get started with running is to keep your eyes looking forward. Don't be a shoegazer! You're going to hurt yourself if you do that.
It's easy to get tense and think about your body while you're moving, but try to stay as relaxed as possible. There are physiological reasons to do this, but in general, staying relaxed is going to improve your form and help you run faster.
Once you get comfortable with those two pieces of running, you can work on making sure your arms are swinging through your hips and your feet land directly beneath you. There's no need for high knees while running!
There are a lot of mechanical things to keep in mind, but if you can focus your gaze ahead as you get started, you'll have the foundational piece of running in a good spot.
If you’re new to running, try outdoors first before you hit the treadmill. The beauty of nature can help put things into perspective while also motivating you to stay active longer or push yourself harder during your run!
There are quite a few reasons to run outdoors whenever you can:
Once you’ve mastered your stride and built up some leg strength, feel free to hit the treadmill on those rainy days. So lace up those sneakers and hit the trails to get started and opt for outdoor runs whenever possible!
We know a thing or two about this one. Ladies, this is an essential piece of equipment when you take on any high-intensity activity like running. Whether your bust is little or bountiful, wearing the right supportive bra is key to a good run.
We'd argue that wearing the best high-impact sports bra is just as important, if not more so, than wearing the right shoes for running. As a beginner, you need the confidence to keep going. And that starts with a bra that supports you, feels good, looks attractive (because who doesn’t want to look good while they run?), and doesn't distract you from your mission.
Go with SHEFIT's Ultimate Sports Bra - it's the perfect solution for your running needs. Its patented adjustability is designed to give women the optimal fit by supporting them from all angles. Their multi-way sports bra allows you to configure the bra in two ways – across your back (in an x) or over the shoulder. The result? No bounce while you run – giving you the freedom to focus on your stride!
We aren't just slinging high-impact sports bras at you either - regardless of breast size, the Ultimate Sports Bra has been proven to reduce or eliminate any pain women may experience from bouncing. All athletes need support, whether beginner or experienced and our Ultimate Sports Bra is an important part of it.
If you're thinking about going from spicy taco Tuesday at lunch straight to a 30-minute run, you need to read this section.
Try to avoid running right after a big meal or when you’re starving. Your body needs the right amount of fuel to keep you going during your run, but not too much where you feel weighed down.
About an hour to two hours before you set out, eat a light snack or meal made up of simple carbs. Oatmeal, a banana, a bagel, or another kind of bread will do the trick. Try not to eat anything spicy as it can promote indigestion or anything high in fiber as it can weigh you down.
Boredom can play tricks on your mind when it comes to trying something new - like running. It's one of the most common complaints about the activity due to its repetitive motion. Being bored or lacking excitement is a big demotivator - so you need to have a few strategies to combat it.
Here are some thought starters:
Running can also be a great stress reliever and can help you clear your head after a busy day at the office, but you have to keep your mind occupied by any means necessary to continue making progress.
You should do a proper warm-up and cool-down every time out.
A true warm-up consists of dynamic stretching - which will literally warm your body and muscles up while stretching them at the same time. This usually consists of light exercise that doesn't evaporate your energy. Leg circles, a brisk 5-minute walk, or even a super light jog will do the trick.
This isn't to be confused with static stretching, which is the classic type of stretching we all learned in primary school. The kind where your body doesn't move and you just move your limbs and feel the stretch. Static stretching is best used as part of your cool-down! You will want to do a light walk into the static stretches though.
Target your calf muscles, thighs, glutes, and IT bands for this. Your body will thank you later. This is all about preventing injury as well as soreness - both are motivation killers.
You need to eat something after your run - and you have a pretty tight window (1 hour) to get food in your body so you can fuel the building and repairing of your muscles. This is the key to increasing your strength and future endurance.
Eat a snack or meal with some protein and carbohydrates like chocolate milk, greek yogurt, or a banana with peanut butter. Or try one of our matcha berry smoothies for weight loss - it's packed with the protein, carbs, and healthy fats you need to make gains.
Eating smart is an important key to self-improvement and weight loss - so don't skip it after your workout!
Your body needs anywhere from 7-10 ounces of water for every 10-20 minutes of a workout. It's easy to forget during a workout, but it's borderline criminal to forget after.
So if you take on a running sweat session, you have to replenish those lost fluids. Add an extra glass or two throughout the day if you have any concerns - it will go a long way to keeping you adequately hydrated.
Running is a great way to burn calories without breaking the bank. But it's not the only way. So if you want to add some variety to your weight loss journey, or maybe substitute a run day with something different, we've compiled a list of 3 amazing workouts that won't cost you an arm and a leg to do.
You know that running can help you lose weight, but what about high-intensity running? It's certainly not the type of running a beginner should start with, but if you break that 66-day mark of consistently running, this is a great alternative to give a shot.
Rather than focusing on distance, high-intensity running focuses on sprint intervals, which will help you burn more calories in a shorter amount of time than continuous running. This is great for burning calories and body fat - it's surprisingly more effective at trimming belly fat than ab exercises.
All you need here is a kettlebell or a dumbbell and you're well on your way to a great workout. Kettlebells are a great way to lose weight and tone muscles because they combine cardio, strength training, and fat burning all in one.
Even a quick 20-minute workout can be effective if done as a circuit. In addition, if you're looking for an extra challenge, kettlebell half marathons have been proven to be more intense than running on a treadmill.
CrossFit workouts are an effective option for fat loss that you can do anywhere, even from home. Studies have shown that high-intensity training such as CrossFit can improve strength and cardio conditioning faster than forms of continuous training, like jogging.
CrossFit’s high-intensity workouts force the body to work harder, and burn more calories, while the constantly varied aspect keeps the body guessing and aids in further fat loss.
Losing weight is more than just working out all the time, and it's certainly not about starving yourself. While exercise is important, nutrition plays an equally crucial role. After all, weight gain and weight loss ultimately boil down to how many calories you consume and burn in a day.
When it comes to losing weight, remember to eat healthy and in the right portions. Eating a balanced diet with natural foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats will help you achieve your goals faster while also keeping you energized during workouts.
Here are a few of our favorite foods that taste great, support an appropriate caloric intake, and boost any type of physical activity, including running.
Beets in their powdered form are a perfect way to naturally and effectively increase energy performance during exercise. With nitrates that convert to nitric acid, this supplement helps your muscles work harder and stronger, allowing you to reach new heights with your workouts.
Packed with vitamins and minerals, and even more so when in supplement form, beets are a great way to get an extra boost before hitting the gym or pavement, think of this as the battery pack for a better workout.
A 3-day cleansing plan is designed to help you naturally rid your body of toxins.
This plan focuses on eating whole and natural foods, including fruits, vegetables, whole grains, beans, nuts, and seeds. Don't forget to hydrate with plenty of water and herbal teas to reduce inflammation, and improve digestion.
A 3-day detox is going to turbocharge your metabolism which is key to weight loss, so if you're ready for a new start, this might be a path to get things rolling.
Replace Bad Snacks with Good Snacks
We all love snacks, but not all snacks love to take part in our weight loss goals. Among them, few are worse for the waistline than potato chips. But they're just so hard to put down.
So instead of living without any earthly pleasures, simply use a healthier alternative in moderation. That's where kale chips come in.
Kale chips are full of good-for-you nutrients and have much less fat than their potato counterparts. Plus, they're also incredibly crunchy and delicious!
If you're running to lose weight, you need to create a calorie deficit, so don't sabotage your efforts with potato chips. Whenever you get that craving, reach for the kale chips instead.
You can make them from home using SHEFIT's kale chips recipe. It's quick, easy, and tasty.
Running is by far one of the best exercises for increasing your toughness, confidence, and overall mental health. And of course, if you're running to lose weight, you'll get there by building your strength and cardio along the way.
Using our 10 tips will certainly help you stick with it, after all, that's the real hurdle to overcome. If you can make it past the 66-day mark, then you're really onto something.
Just remember to add some variety to keep things interesting - whether that's taking a new route or trying some CrossFit from home - do whatever it takes to keep yourself engaged.
It can be hard to get started (and stay motivated), but armed with the power tips above, some determination, and the right high-impact sports bra, we think you'll end up impressing yourself in the end.
When it comes to healthy living and an active lifestyle, we're used to thinking that all veggies are good for us. But that's not always the case, for a wide range of reasons, some vegetables can do more harm than good. And unfortunately, some of the tastiest vegetables are on this list.
Here are 7 great tasting vegetables that aren't as healthy as you thought:
This list isn't exactly helpful without additional context. Each vegetable on this list comes with a host of different reasons to cut it out of your diet, but it wouldn't be fair to say everything here is bad for you. Before we dig into each vegetable on the list, let's set the scene on why some vegetables may not be great for your health.
Some vegetables can be unhealthy to eat depending on a variety of factors:
With these factors in mind, let's look at the pros and cons of each vegetable, fruit, and legume on our list, and why they may not be the healthy food you thought they were.
Since there is no common thread throughout all 7 veggies, these are in no particular order of best to worst. However, keep reading because there is one vegetable that's earned the dubious distinction of being generally the number one vegetable to avoid.
Eggplant is an interesting vegetable, well technically it's a fruit - either way, it has good intentions, but they don't always pan out.
On the one hand, it's low-calorie and an amazing source of fiber. But on the other, eggplants have a strange knack for absorbing far more calories, sodium, and fat around it than you'd expect - it's almost as if eggplant is daring you to eat too much.
And for some people, this food can lead to digestive issues. So if you're looking for a healthy option, maybe consider something else instead; eggplant may offer surprises that you weren't expecting.
We already hit the high points of eggplants - low calories and heaps of fiber. But there are other things to like about it as well, like how it's chocked full of vitamins, minerals, and antioxidants.
Eating eggplant can also help keep your blood sugar levels balanced and support digestive health. The latter is just a fine line, as with any food heavy in fiber.
In addition to this, regular consumption of eggplants may reduce inflammation, promote heart health, and even protect against certain types of cancer.
Eating peas (yes peas are legumes and not vegetables) can certainly have its benefits, however, there are certain things to consider before adding them to your diet. For instance, peas are super starchy, which means they lean on the higher end of carbs - so if you're on a mission to lose weight, this is probably not the right vegetable.
We all know the struggle of a busy life, this means we aren't taking the time to run in the backyard and grab peas - more likely we're grabbing a bag of frozen peas from the frozen food aisle. And that's where another big problem comes into play.
Frozen peas are packed with excess salt and preservatives which is not a good showing for high blood pressure or kidneys. But being frozen isn't the fault of peas, so we'll cut them a break on that part.
Peas do have some likable characteristics. They're high in fiber and contain a boatload of antioxidants, vitamins C and E, and zinc. This is helpful for the immune system and metabolism support.
And if you're looking for a way to flex your iron muscles, peas have plenty of it - not to mention folate, calcium, magnesium, copper, and more. All this makes them great for cardiovascular health.
So don't let the potential weight gain scare you away - just be mindful of your portion sizes.
Ah yes, the potato, beloved by many and the cornerstone of a solid evening meal, albeit potentially unhealthy. And we know, it's technically a tuber - just keep reading. But you're not surprised it's on this list, are you? The potato is practically everywhere, from french fries to mashed potatoes to au gratin and more.
Since they're one of the most common staple foods around, it's worth noting that potatoes can be a diet saboteur.
They are heavy in complex carbs, which can throw off your blood sugar and weight-loss goals. But perhaps the biggest crime to your health at the hands of potatoes is how most people prepare them.
Whether that's frying them, or dousing them in butter and sour cream, we rarely prep them in a way that's not sabotaging our bodies.
Despite all these drawbacks, potatoes do have their benefits. For one thing, they're packed with vitamin C and minerals like iron, magnesium, phosphorus, zinc, and potassium. Vitamin C is an antioxidant, which can help protect against some diseases or reduce the risk of certain types of cancers.
It's unrealistic to cut them out of your life entirely, so if you're looking to take advantage of the health benefits of potatoes but reduce the drawbacks, try baking or roasting the with minimal oil and seasonings or steaming them.
It's mostly good things to say about the most colorful fruit (yes fruits, and berries at that) but there is one downside you should know because it can wreak serious havoc on your health.
Bell peppers contain a compound called capsaicin, which can cause inflammation and irritation in some people. This is especially true for those dealing with gastrointestinal issues like IBS or Crohn's disease - capsaicin could trigger symptoms that would otherwise be dormant.
That being said, we could devote an entire week to talking about the good side of bell peppers. bell peppers certainly have their own set of positives.
They are rich in vitamins A and C, as well as carotenoids that give them vivid colors. This means they can help protect your vision and skin from oxidative damage. On top of that, bell peppers are known to be high in fiber which can keep your digestive system running smoothly.
So if you're looking for a way to get the benefits of bell peppers with minimal risk, try roasting or steaming them. This will reduce the amount of capsaicin that's released and minimize your chances of triggering any inflammation-related issues.
Would you believe it took 5 items to get to the first technically accurate vegetable on the list? It's a good one too - corn is a staple of so many tasty cuisines, and certainly an important crop in the United States.
But the truth is, it can be hard to ignore the fact that corn isn't always healthy for us. It's high in sugar (sweet corn has more than 6 grams of sugar per serving!) so it can throw off your blood glucose levels when you overindulge.
The other downside is how most people acquire corn. Unless it's surrounded by a cob and wrapped in silk and a husk, you've probably gotten it from a can or frozen bag. This is where additives shine, which is bad news for your health in many ways.
Or if you do get a cob of corn, unless it's organic, it may be tainted with an insanely high amount of chemicals or come from GMOs.
The good news is that even with all these drawbacks, there are still plenty of health benefits to eating corn. It contains a good dose of vitamin C, and B vitamins, and minerals like magnesium, phosphorus, zinc, and iron.
Corn is also a good source of plant-based protein, as well as dietary fiber which can help you feel full throughout the day. The key to keeping corn a healthy part of your diet is to eat in moderation and buy organic.
You know the saying - "eat your broccoli" - so what's broccoli doing on the list? Well, the health benefits are numerous and we'll get to some of the highlights in just a second. But there is a downside to this superfood, and it's all about portions.
Under certain circumstances, consuming large amounts of broccoli can interfere with the body's ability to absorb iodine. This is because broccoli contains goitrogens, which can block the uptake of iodine in the thyroid gland.
In simple terms, this can mess up your thyroid gland, which has its own host of health risks.
Less severe, but still annoyingly painful, if you eat raw broccoli or any cruciferous greens (leafy greens) raw it can cause serious bloating and gas. That's because broccoli has a ton of fiber that's hard to break down as well as indigestible sugars.
If you can avoid going wild and eating broccoli like a caterpillar, then it has the potential to improve your health.
It's considered a superfood and contains vitamins A, C, and K as well as calcium, magnesium, and several more nutrients. Broccoli also boasts some powerful antioxidants, protein, and as you know, fiber - just don't overdo it, and look above if you need a reminder as to why.
So the moral of eating broccoli is to limit your portions and remember they shouldn't be eaten raw- steam the stuff at least.
We hate to be the bearers of bad news, but if you've ever heard that celery is a negative calories food, it's just a myth. But that's not why we're here. You know that celery is basically like eating a straw full of water, but there are some good and bad things to this stalk vegetable.
The biggest health gripe is its high concentration of insoluble fiber. This type of fiber is great for bulk, but it doesn't break down as easily as soluble fiber - this can lead to a lot of gas and bloating.
Now the next part is by no means the fault of celery, but unless you're eating organic celery, you're most likely eating the vegetable with the most pesticides in the US.
The Environmental Working Group (EWG) has celery at the top of its Dirty Dozen list because of how many pesticides are found in it. Testing was conducted to find the concentration and presence of pesticides in vegetables.
They found that 95% of celery contains at least one pesticide, 85% contains more than one type of chemical - and what's worse is they found a total of 67 different types of pesticides, where the average sample contained nearly 4 types of pesticides.
So if you need your celery fix, do your body a favor and go organic.
Despite getting a bad wrap as having no nutritional value, there are some benefits to celery.
It's an excellent source of antioxidants, like flavonoids and vitamin C. It also contains vitamins A, and K, as well as minerals like calcium, magnesium, and potassium.
And in moderate portions, the fiber found in celery can be beneficial to your health - just make sure you get the organic variety.
We've covered a lot of ground already, hitting vegetables and fruits and legumes that everyone thinks are vegetables along the way. But we're sure one question remains. What is the #1 vegetable to keep out of your diet?
Sweet corn is the worst vegetable to consume if trying to lose weight, followed by peas, and then potatoes. While corn contains fewer calories than potatoes, it contains higher amounts of sugar and carbohydrates, which run counter to losing weight.
While sweet corn earned the distinction of worst vegetable to eat if you're trying to lose weight, all three are bad options for weight loss, according to the Harvard School of Public Health.
They ran an extensive study to prove these starch-heavy vegetables (legume and tuber as well) are linked to weight gain compared to non-starchy vegetables.
But if you're following any of our top 7, you also know there are other reasons to at least eat these vegetables in moderation.
We've covered the vegetables to avoid in certain scenarios, but what about the vegetables you should embrace?
If you're looking to stay fit and healthy while enjoying delicious meals, ditch the vegetables with disclaimers and opt for kale, spinach, or beets instead. These three are some of the healthiest vegetables around.
These power-packed veggies are low in calories, but they also provide essential vitamins and minerals that can help boost your immune system and keep you feeling good.
Kale is packed with essential vitamins, minerals, and antioxidants that can help boost your immune system and protect against disease. It also contains fiber which helps to improve digestion.
If you're new to these parts, welcome, and you should know about the overwhelming love we have for kale chips and veggie chips.
They're an amazing weight-loss replacement tool for potato chips, or at least a healthy alternative by comparison when prepared correctly, and we won't leave you empty-handed if you need a kale chips recipe. But however you consume Kale, like everything in life, moderation is key.
Spinach is a nutrient-dense food that's packed with antioxidants and is rich in iron, vitamin A, and vitamin C. It also contains phytochemicals which can help to reduce inflammation as well as lower cholesterol levels.
It's an excellent addition to any salad or sandwich, but if you're looking for something different, try wilting it with garlic and olive oil for a delicious meal.
Like kale, beets are our other true vegetable (root) love. At a top level, they're an excellent source of Vitamin C, folate, potassium, dietary fiber, magnesium... and so on. The accolades of beets make it a well-rounded root to add to your life. But we're particularly fond of them for pre-workout reasons.
Beets are high in nitrates, which helps to increase blood flow and oxygen delivery to the muscles - yes, it's also referred to as the pump. So if you have an intense gym session planned, be sure to add some beets (or beet juice) into your healthy diet before hitting the weights.
If you decide to lean in on beets, spinach, or kale as your new go-to, or maybe you pull from our list of 7 vegetables with a dark side, either way, just remember that portion control is the key to everything. Even vegetables that can do so many positive things for your health can become detrimental if you go overboard.
If you're looking to take things up a notch and you're ready to hit the nutritional reset button, you may want to look into a cleanse diet. We've pulled a lot of helpful information together if you're looking to try a 3-day detox diet.
Wherever you go from here, we hope you continue to make great choices for your health - you deserve it!
]]>For first-time expecting moms, all the breastfeeding moms are going to let you in on an unfortunate secret - finding the perfect nursing sports bra can be like a scavenger hunt. From size increases to decreases, it’s easy to get stuck when hunting for a good fit. But it doesn't have to be that way if you follow 4 rules.
Here are SHEFIT's 4 simple tips for finding a comfortable and supportive nursing sports bra:
We told you it was simple and an even simpler solution is to go ahead and grab SHEFIT's Ultimate Sports Bra, which covers every single tip above and more. If you need more information or further reason to believe what we're about to tell you, keep reading.
We know nursing sports bras better than anyone; in fact, you could even credit the discomfort and hassle of nursing bras for being the reason SHEFIT exists in the first place. Storytime...
When Sara Marie, SHEFIT's founder, grew increasingly frustrated with trying to find a bra that "worked" during her first pregnancy, she tried everything just to be comfortable - wearing multiple bras at one time, modifying them with clips and bands, purchasing the best bras with the most reviews online - she turned over every nursing bra stone, but nothing did the trick.
As her pregnancy progressed, her frustration increased and ultimately hurt her mood and self-image. She felt that her chest was out of control, and the pain from bouncing and the weight of her breasts led her to walk away from workouts that she would normally complete with ease.
This frustration ultimately impacted her mood and self-image, and unfortunately, this is an issue that women have to face before, during, and after giving birth.
Sara knew that she wanted custom support where she was in charge of how it fit and felt. And it was at this point SHEFIT's first prototype was born.
Sara's initial prototype wasn't pretty by any means. It was Frankenstein's monster of sports bras; a real hodge-podge of fabrics and parts from lesser bras and apparel. But that didn't matter because the first iteration felt a million times better than anything she had tried during her endless search.
Like many of the best ideas out there, she set out to solve a problem instead of starting a business. But she quickly realized that many women were suffering in similar silence, and she had a solution that could improve their quality of life when they may need it most.
Over time, SHEFIT innovated to support every woman of every size and fitness level at all milestones of life. A bra finally exists that transcends the confines of the traditional sports bra. The Ultimate Sports Bra was a birth of necessity that's revolutionized the way support functions and feels. So when we say that SHEFIT knows nursing sports bras, it's because the pain you may be feeling right now is what kickstarted Sara's creation of SHEFIT.
This concludes storytime. But hopefully, you have the context on why a SHEFIT nursing bra is the real deal. And although our story starts with a sports bra that's built for high-impact situations, the attributes that make it perfect as a nursing bra can be found in every single SHEFIT bra.
So whatever type of support you need at any moment of your journey, SHEFIT's there with you every step of the way.
Pulling the curtain back a bit, let's take a closer look at 4 tips that are going to make you feel more comfortable and supported in a nursing sports bra.
We've asked Heather (SHEFIT squad member) to help walk you through each tip for some additional perspective.
Heather's ideally suited to be your tour guide to a better-fitting nursing bra for many reasons, perhaps the most important is that she can relate to Sara's initial experience, and perhaps what you may be facing at the moment.
Heather also knows the power of the Ultimate Sports Bra not only for going to the gym but also because she used it while breastfeeding each of her three children.
So whether you're trying to stay active, breastfeeding, or trying to stay active while still being a nursing mom, these 4 tips will help you find a comfortable and supportive bra.
There's nothing more frustrating than investing in a new nursing sports bra, or any sports bra for that matter, thinking it's finally the one, only to find out that it won't keep its shape after a few wears. We've all been there, and it can be extremely annoying (to put it kindly.)
Your body can change at the drop of a hat, so if the fabric doesn't maintain its shape and integrity, this is either going to leave it feeling too tight or too loose. And you know what that means... Yes, you'll have to purchase another one, continuing the cycle of waste and discomfort.
This is the exact experience that Heather went through too.
"I purchased the Ultimate Sports Bra a few months after I had my first child. I struggled to find a bra that would not stretch out, and that drove me crazy. It would be tight in all the wrong places, and then loose in all the areas where I desperately wanted it to fit tight.
One of my friends at the gym was able to relate to my life since she was also active gone through the experience of breastfeeding her child. She kept telling me about SHEFIT and how she wears it to the gym every day. But she also shared that she wished she'd had SHEFIT in her life while breastfeeding. Her regret became a recommendation to me.
I decided to take her word on this and try the Ultimate Sports Bra. I planned to wear it for my workouts, but also to breastfeed with.
Needless to say, there has been no stretching out. There also has been no need to buy a ton of bras all in different sizes, that work for a short amount of time, and then have to be tossed once they do not fit anymore!”
Try to find a sports bra that uses high-quality fabrics with purposeful stretching. What does that mean exactly?
First, using a higher quality fabric will prevent stretching that shouldn't happen in the first place. But that doesn't mean fabric shouldn't stretch at all - instead, your fabric should stretch in certain ways but also bounce back to its intended shape. What does that mean exactly?
Well, take SHEFIT's use of two-way stretch fabric. It's able to purposefully stretch in one axis, but not in the other. This means that shifting breast size within reason will be properly taken care of, but it also means that along a separate axis the fabric isn't built to stretch, this keeps your support intact.
This is the reason SHEFIT doesn't use four-way stretch fabrics for the Ultimate Sports Bra, doing so would just be a free for all, allowing breasts to move and stretch wherever they want.
It's an age-old conundrum - you can either have comfort or support but not both, right? Most of us know the feeling of buying a bra with no underwire only to find it doesn't supply enough support or the agony of an underwired bra that is super uncomfortable.
Going wireless gives us freedom of movement and the ability to stay comfortable whether we're lounging around, working, running errands, hitting the gym, or nursing our little ones.
Who knew finding a bra without an underwire that still offered enough support could be so difficult? It can be tricky to find the perfect balance of comfort and support, but it's not impossible.
“My boobs are significantly more comfortable in SHEFIT's Ultimate Sports Bra. I truly think that one of the main reasons why this is the case is because there isn’t an annoying underwire in it! I feel like it’s definitely a challenge to find a bra these days that is even remotely supportive if it doesn’t have an underwire.”
Don't compromise here, you need a wire-free bra. If you want the best option, look for wire-free seamed cups. This is going to preserve your natural shape, helping you stay comfortable.
Real support is going to be found throughout the entire sports bra system, meaning the overall support isn't the result of one component but more so how all the components work together.
Things like two-way stretch fabric, and adjustability, in partnership with a wire-free seamed cup will ultimately create a comfortable and supportive nursing sports bra.
Unless you're double-jointed, getting into and out of a sports bra during and after pregnancy is incredibly challenging. It gets even trickier after sweating it out at the gym.
Who decided to hide the on-and-off switch in the back anyways?
Regardless, your body is already going through a lot, and flexibility isn't your forte in this life stage. So you need a sports bra that doesn't take a Ph.D. and half an hour to get in and out of.
“I am not a contortionist by any means. I used to dread having to wiggle a sticky, sweaty bra over my head after a workout, and I absolutely love knowing that I will never have to deal with that pain again because of how easy the Ultimate Sports Bra is to just unzip or re-adjust. ”
Zipper in the front. Yes, it's that simple. It's great for any moment of life, but during motherly moments the relief of being able to get into and out of your sports bra with a simple zip in the front during the motherly moments of life is a game-changer.
There's no easier way to conveniently wear or take off your sports bra, so don't settle for anything less here.
We're convinced that successfully navigating pregnancy and breastfeeding is all about being flexible. You're expected to keep up with constant change, from your body to life's moments you have to be flexible even when you may feel brittle.
Your sports bra needs to be just as responsive as you are.
You get it - quick adjustments are the name of the game, and the struggle is real. For most women, just this little glimpse would mean three separate bras. But that's just far too impractical, or at least Heather thinks so.
“Let’s talk about the adjustable straps and rib cage. These two things are probably my favorite features of the Ultimate Sports Bra.
I always have the shoulder straps loosened if I'm around the house or just doing everyday errands, it’s super comfortable this way. I can also quickly undo one side of my bra to be able to breastfeed.
Once I'm ready for my workout though, I can then just as quickly tighten my straps right back up and take on anything that’s thrown at me without any type of bouncing involved.
Also, my poor boobs have gone through a lot, okay? After three kids, my breasts have seen all sorts of growth and shrinkage.
MyShefit Ultimate Sports Bra keeps up with every change that my breasts and body have experienced.”
We called in some extra help for this section because it's too important to gloss over. Meet Melissa, a SHEFIT team member by day and an extraordinary mom by day and night.
"I lived in the Flex Sports Bra while nursing" - that's a direct quote from Melissa, and just goes to show you that any SHEFIT sports bra is going to be exceptional during the breastfeeding life stage.
For all the new moms out there, take 2 minutes to watch Melissa's nursing sports bra hacks below. She'll show you how you can use a SHEFIT sports bra to hold your shirt out of the way of your baby, because there's nothing worse than distracting your baby from feeding, and few issues are more common than your shirt being the cause of this interruption.
You need easy access to your straps - unless your arms were installed backward, your straps should be accessible from the front. And of course, it's going to be way easier if you can set them with velcro or a simple solution for getting your adjustment to stick. Also, having a zipper in the front has a role to play here with adjustments.
Straps that you can reach and set quickly, and a way to open and close in the front... They sound like simple solutions, right? They are for us, but we challenge you to find a sports bra elsewhere that gets it right.
As far as we're concerned, adjustability boils down to three words: Zip. Cinch. Lift.®
Whether you're a new mom, or a mom-to-be expecting and wanting the best, you deserve a great sports bra that's comfortable and supportive, one that's capable of handling all of your needs.
We know where you're at, and if you're reading this, we also know you're close to solving a major hurdle to comfort and support in your life right now.
A nursing sports bra shouldn't be an obstacle to your goals, it should be a tool to help you reach them. We believe in the power of a good sports bra and our goal is simple: to make sure that you have everything you need.
Since day one, we've used these 4 tips mentioned above to create every SHEFIT sports bra so you don't have to worry about compromising comfort and support.
You've got this, and we've got your back (and front too)!
]]>Over a decade ago, Parks and Recreation aired an episode that completely changed the trajectory of February 13th for millions of women every year. We're of course referring to Galentine's Day, that special day to celebrate and shower your friends with love.
Romantic love gets all the attention; from Valentine's Day to anniversaries, you'd think that love is confined to romance.
But you know better; love comes in many forms, and the non-romantic kind of love is just as important. It's the kind of love we have for our best friends and the sisters we choose.
Among them, few are more important than your gym wife - your dedicated swolemate that cheers you on and helps you get through every second of your workout. She's special and deserves to be part of your Galentine's Day celebration more than anyone.
So this Galentine's Day, show her just how important she is and celebrate your common bond with the perfect fitness-themed gift. Not sure what to get her exactly?
Not to worry, you'll have 7 Galentine's Day gift ideas to pick from by the time you finish reading.
Is there any better way to support your girl by helping her support her girls? We don't think so. For the ultimate Galentine's Day gift, look no further than the SHEFIT Ultimate Sports Bra. Whether she's looking to conquer the gym or do daily activities without any extra *bounce*, the SHEFIT Ultimate Sports Bra has her covered!
This front-close, adjustable sports bra is hands down the best-fitting sports bra she'll ever wear. That's because the Ultimate Sports Bra is fully adjustable and designed to fit any shape or size - this means whether she's been blessed with large breasts or otherwise, she'll find the comfort and support she needs from her sports bra.
We could go on and on about the accolades of the Ultimate Sports Bra, but what can we say outside of what the nearly 40,000 5-star reviews have said? Be the ultimate giver this Galentine's Day and support your girl with the best-supporting sports bra money can buy.
You and your Galentine hit the gym to stay fit, relieve stress, and improve your overall health. But what if you could take your workout routine to the next level by tracking your progress and setting goals? With Moleskine's Wellness Journal, you'll be able to gift an all-around health and wellness gift that she'll love inside and outside of the gym.
This handy journal lets you track your fitness journey, from workout routines and meal plans to progress photos and weight loss/gain goals. But it also extends to other corners of your life that contribute to feeling healthy - such as tracking general habits including sleep.
Recording this information is great for finding patterns to develop stress-relieving techniques or even better time management practices.
If she's a go-getter who's always looking to take things to the next level, then this is the perfect gift, because getting the most out of it requires a bit of effort. This starts by setting realistic goals and journaling daily. If she can do that, then she'll find it super rewarding to review her progress weeks or months later.
The cover looks and feels like leather, and the size of this Moleskine journal is small enough to toss into a gym bag, tote bag, or purse. So extra points for cuteness and portability.
Speaking of bags, Away's Packable Carryall is a perfect Galentine's Day gift if she's the kind of girl that runs through gym bags like others go through shoes. Aside from being the cutest gym bag around, there are a few reasons she'll love this carryall.
First, it can handle even the sweatiest trips to the gym. Made with recycled and water-resistant materials, a little sweat isn't going to leave its mark on this bag. Plus, it can hold everything she'll need for the gym or office with its many compartments and small storage zippers - from earbuds to chargers and sunglasses, there's a nice place to store everything outside of just her gym clothes.
There are few things worse than a bag that fills a room and weighs more than the clothes you put in it, and that's where this carryall shines. It's made of nylon, which is super lightweight and strong, but the best part is that the bag can fold completely into itself, so she can stow it in a little zip pouch when not in use.
If HydroJug isn't on your radar, consider this a public service announcement as well as one of the best gifts to get your Galentine. Believe it or not, but you should drink 7-10 ounces of water every 10-20 minutes you work out.
If that sounds like a lot of water, that's because it is. And if it sounds like you and your Galentine aren't drinking enough water, that's probably because you aren't.
If only there was a cute, perfectly ergonomic, portable, and half-gallon solution to this problem... Well, there is. The HydroJug Pro Jug is just that.
Your girl will be able to carry more than enough water to get through leg day, but she won't need both hands to carry this jug around - its soft-touch finish will help her grip it better, plus it has a built-in handle that's designed to be held with one hand.
She won't have to worry about lugging a gallon of water around the gym like a kettlebell. It's full of superlatives that we won't go into here, but we'll leave you with this - it comes in a ton of different colors and models, but we're partial to pink.
Few things pair better with the word swolemate than a brand named Swolverine, so we are nearly obligated to drop them in this Galentine's Day gift guide. Joking aside, you and she both know the importance of diet and exercise in overall wellness, and you can't get there without proper vitamins, minerals, and nutrients.
And if she's confessed soreness after a workout, or dragging through a circuit with you, then do yourself a favor and help her solve the problem with the right supplements. Swolverine has a wide variety of nutritional products, so if you have something in mind, you'll easily be able to find it on their site. But if you're looking for a general gift, you can't go wrong with Swolverine's multivitamins.
After all, you need her to maintain a healthy immune system so she doesn't skip any of your workouts. We won't bore you with the long list of every vitamin and mineral in each supplement, but just know that Swolverine's mix is made for peak performance and engineered so she gets all the nutritional elements needed to keep up with you.
Have you ever heard her talk about your workouts being too easy? Or maybe she's trying to lose weight and feels like she's hit a plateau. If either scenario has played out in front of you, then it sounds like she needs to switch things up.
Sure, you could both try some different moves or workouts, but one thing she could consider is adding some safe weight to your existing routine. Meet Bala Bangles.
These aren't your parents' ankle weights - quite the contrary. The Bala Bangles are aesthetically pleasing weights that are used widely for rehab, core training, home workouts, Pilates, and many other workouts to add an extra challenge.
They are super comfortable and that's thanks to their elastic makeup, which makes it easy to wrap the Bala Bangles around each ankle or wrist. They Velcro snugly, to the point where they won't move when you're wearing them, but also won't restrict your bloodflow.
They come in a simple mesh carrying case that matches the color of the weights you purchase - again, we love the Blush colorway.
Let's be real — seeing a professional masseuse just isn't feasible for most people after every single workout. So help a girl out and cut the middleman out by getting her a Theragun Mini this Galentine's Day.
If she wasn't one of the millions of women to get this little beauty for Christmas this year, then she's missing out, but not for long thanks to you.
The Theragun Mini is a portable massage gun that she'll be able to use on herself after every workout, or just to treat herself to the feeling of a great massage.
It comes with three attachments - it's quite remarkable what just three attachments can do - and each has a specific purpose for helping her soothe any aching muscles.
Our favorite part is how quiet it is. Massage guns have always been deafening and bulky, but this little machine is neither. It also comes with a carrying bag, which is a nice touch, but this specific model is small enough to fit in any bag she owns.
We know, we know... SHEFIT made the list twice here, but we couldn't create a Galentine's list without talking about Boss Leggings. They're simply too perfect for the occasion. So let's quickly talk about the high points. First, they're ridiculously comfortable. Like comfort to the point, you want to wear them all day.
But just because you could sleep in them doesn't mean you should sleep on how strong they are. These leggings were built to handle anything you can throw at them in the gym - that's why they're squat-proof.
And aside from a bra that rolls, there's nothing quite as uncomfortable as a pair of leggings that roll down in the middle of a shoulder press. That's why we built the Boss Leggings with a high-rise waistband. When you hand her Boss Leggings, you can tell your girl to say goodbye to those mid-exhale midriff reveals.
So go on and show her she's boss this Galentine's Day.
Putting love and thought into a Galentine's Day gift is a perfect way to make the holiday special. She's gone to battle with you at the gym, so getting your gal pal anything short of exceptional this Galentine's Day just won't cut.
Sure, you could go the path of every other Galentine's Day - have a wine night together, or spa night, pull out essential oils and relax, but your female friendship and bond are stronger than that. Save girls night-in and wine nights for any other time of the year.
This year, take it up a notch with any of the 7 gifts that speak to your workout bond.
If you love any of these gifts for your gym-going life, odds are great she will too. So celebrate your best friend this Galentine's Day with a thoughtful gift that celebrates what you two love to do together - sweating it out!
]]>Are you looking for a way to get sculpted arms without expensive gym equipment? Look no further than a set of dumbbells and the right exercises. While many dumbbell exercises can help you tone and sculpt your arms, some are better than others.
And that's precisely why we've built this guide - with the following 5 dumbbell arm exercises, you can easily tone and strengthen your arms from the comfort of your home, or wherever you like. In this article, we'll cover how to perform each exercise safely and effectively. Get ready to show off those toned and strong arms!
Without further ado, here are the 5 best dumbbell exercises to help shape your arms:
Ready to give your arms a makeover? Perfect, let's take a closer look at the 5 dumbbell arm exercises and how to perform them correctly.
If you're wondering whether you can tone your arms with a dumbbell arm workout, the answer is an emphatic yes! Although primitive, dumbbells are extremely effective for toning your arms and upper body - all you need is a few tried-and-true exercises which are what we'll cover.
Be sure to use lighter weights in the beginning. Learn the move properly with a full range of motion. If the weights are too heavy, you will be straining your muscles instead of properly working them.
Before you jump into our list of the 5 best dumbbell arm exercises below, make sure to warm up properly, which you should do before any workout.
This means doing some dynamic stretches with a special focus on your upper body and upper arms, this will help get your heart going, your body warmed up, and your arms loosened up. With your warm-up completed, here are the 5 exercises to toned arms.
Just behind the triangle push-up, tricep kickbacks are considered the second most effective exercise for working your triceps. But the beauty of kickbacks is they're far more approachable than triangle push-ups, making this a more accessible exercise for your upper arms, and therefore effective for a wider group.
This exercise is ideal for working your tricep and upper arm muscles, primarily the long head of the tricep. It’s also a great way to work on your posture and stability as you are forced to keep your shoulder blades drawn back throughout the exercise. Additionally, it hits your forearms and abs in the process.
If you're looking for dumbbell arm exercises that focus entirely on stronger triceps and biceps, you'll want to give this 6-move workout a go.
Your shoulders are the lynchpins to your arms, not to mention one of the most noticeable muscle groups in your upper body.
Proper form is critical - so make sure you maintain control during the entire move, this means slow and steady is always the best approach. Also, keep your arms straight during the move, and resist the urge to shrug your shoulders.
Lateral raises focus on your shoulders with a heavy emphasis on the deltoid muscles. Additionally, other muscles in your upper arm and back, as well as your core are all engaged in the move.
If you want to try other shoulder dumbbell arm exercises, check out these 5 moves for toned shoulders.
As you can probably guess, the standing chest fly works your chest muscles, but if done properly, it will also engage your shoulders and arms. Plus, it does so without adding bulk.
The standing chest fly works your pectoral muscles, particularly the lower part. It also engages your biceps and triceps as well as your rotator cuff muscles. To really make this exercise effective, focus on form and control throughout each rep.
Unfortunately, many women are falsely under the impression that working the chest muscles will make them look less feminine but don't fall prey to the rumor. There are many benefits of chest workouts - one of which is giving the appearance of lifting your breasts. To get started, check out these 5 compound movements for a more toned chest.
Ready to feel the burn? This exercise is a great way to get your arms and shoulders in shape while engaging multiple muscle groups. It's easy to do, even if you're sitting or standing! The key to getting the most out of a shoulder press is to keep your back straight and engage your core.
The shoulder press is the classic exercise for your deltoids - working both your front and middle heads of the shoulders. While this move also gives your trapezius, triceps, and chest muscles a good workout as well.
Try your best to avoid letting the weights swing your body during this move. You should be in control the whole time - if you find this difficult, try lowering the weights or inhaling as you raise your arms. You might also try widening your feet.
During this move, we'd recommend alternating your arms. So if you raise your left arm, you would keep your right arm in the starting position, and vice versa. This will help you maintain balance and control better than the other.
The front raise primarily works the anterior deltoid, your shoulder's main muscle group. This exercise also engages your trapezius and rhomboid muscles in your upper back. And of course, your arms. Bonus - this move helps stabilize and strengthen your core.
This is why the front raise made our list of the 5 best dumbbell arm exercises - and that's because it's such a multi-purpose move.
Ready to make those biceps and triceps look amazing? Here are 6 tips to ensure your arm workout routine helps you get there:
Get the most bang for your workout buck and steer clear of any potential injuries by following these easy tips. Need more info? Here's what you need to know about each tip.
It's important to remember to warm up your muscles before working them out. A good way to do this is by using some light weights to get your arms moving and get the blood flowing. This is a great example of dynamic stretching.
After your workout, be sure to stretch your arms out again and cool down properly. It's okay to do the typical static stretching here - that's the kind of stretching you most likely learned in phys ed class. This will help avoid any cramping or soreness the next day.
When first starting out, it's important to use lighter weights so that you can focus on getting the full range of motion for each move. Once you have perfected your form, then you can start increasing the amount of weight you're using.
It may be tempting to swing the weights around or use momentum to power through a move, but this takes away from the effectiveness of the exercise and puts unnecessary strain on your joints.
Instead, focus on using only your muscles to lift the weight and really feel the burn! slow and steady truly wins the race here. So don't try to go for speed.
Resist the urge to drop the weights back down quickly after completing a move. Instead, take a few seconds to slowly return to the starting position. This places less stress on your joints and allows your muscles time to recover before doing another rep.
Plus, this is where the extra emphasis is added to working your muscles.
Make sure you're keeping up with your breathing as you work out! It can be easy to hold your breath when lifting heavy weights, but this can cause you to feel dizzy or lightheaded. So be sure to take a breath in between each rep.
A general rule to follow here is to inhale as you lower the weight back down and exhale as you raise it back up again. In other words, breathe in as you rest, and breathe out as you work.
The last tip is probably the most important one: don't get discouraged if you don't see results immediately! It takes time and dedication to see results from any type of workout routine.
Just keep at it and eventually, you'll start seeing those gains! And as you build up more strength, you can begin increasing both the number of reps per set as well as the amount of weight you're lifting. Soon enough, those arms will be looking amazing!
With just 5 simple moves, you can get the toned arms you've been dreaming of! Just remember to warm up and cool down properly before and after your workout, use lighter weights until you master the motion, control your movements, keep breathing, and increase reps/weights as your strength builds.
And don't forget - with dedication and consistency, you will see results! So go ahead and get started today. You've got this!
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If you’re looking for a way to increase your flexibility and strength and get leaner, all without spending countless hours at the gym, then look no further. You might think a toned body is only achievable by lifting weights every day of the week, but this post will show you that there are many ways to tone up.
You can just as easily get a full-body workout at home with your yoga mat as you can at an expensive Pilates studio. It sounds unbelievable, but it's completely true. In this post, we’ll show you how to get started with Pilates using 8 beginner-friendly movements with a few tips sprinkled in.
If you're on the fence about Pilates, then let us convince you to cross over the fence with the following points. If you don't require any convincing, skip ahead to our 8 Pilates exercises.
Pilates is a form of exercise that uses controlled movements designed to improve physical strength, flexibility, and posture. The movements focus primarily on your core, but also condition your body and build stronger, more sculpted muscles without any excess bulk. The result is a sleek, toned body.
Pilates can also help to improve your posture from the ab and back strength you’ll gain through the controlled movements. But you may already know this, so let's look at several benefits of Pilates you may have never heard of.
Here are 6 compelling reasons you should absolutely make Pilates part of your workout routine:
Pilates can be done by anyone – man, woman, young, or old. No matter your age or physical ability, you can do Pilates. There are thousands of possible exercises and modifications, making it far more flexible to meet your individual needs. In other words, beginners and seasoned athletes alike can enjoy Pilates.
One of the key components of Pilates is the emphasis on core strength. The core is the “powerhouse” of the body. Pilates strengthens and conditions the core while simultaneously working your arms and legs.
The exercises focus on movements and positions that not only activate your core but also rely on your extremities (arms and legs) for control. That's why Pilates is so much more than exercise to strengthen your abdominal muscles.
One of the main components of Pilates is the connection between mind and body and the overall awareness of how your body moves. As a result, you become more aware of the placement of your spine and pelvis, especially during your Pilates routine.
Pilates has been shown to reduce chronic lower back pain in as little as 20 total hours of practice. The exercises are low-impact, which makes them perfect for people who are in pain. Pilates is a gentle workout that is proven to accommodate those with back pain but is challenging enough to build core muscles.
You’ll breathe deeper, providing your body with more oxygen and effectively increasing your energy levels. Once you finish your Pilates routine, you’ll find yourself feeling more energized, but also de-stressed, peaceful, and relaxed.
Pilates workouts are designed to improve your balance and coordination by teaching a stronger connection between the mind and the body. Pilates movements are done with control and focus to help you become more aware of your alignment.
Pilates helps to improve your overall balance by stabilizing your core. The movements of Pilates work the body as a whole, which helps to improve coordination and posture but also has an intense focus on the small, deep muscles found in your core.
You can see why Pilates is such an incredibly popular form of exercise.
So grab your mat, and throw on your favorite SHEFIT Low Impact Sports Bra, because it's time for Pilates! To help you get started, here are 8 beginner-friendly movements to build your strength and core.
This workout consists of 15 reps for each movement. The goal is to focus on control and breathing throughout each exercise; this is not a race. As always, it's never a bad idea to do some dynamic stretching before any type of workout.
Pilates is no exception. Once you've stretched your body, you're ready to get started!
Glute bridges can loosen your lower back if it’s tight and relieve pain. This exercise is useful for people who sit for long hours during the day.
Step 1: Lie on your back with your feet flat on the ground and knees bent.
Step 2: Press your heels into the ground and lift your hips into the air as high as you can.
Step 3: Pause at the top of the movement, then lower your hips to the ground.
This move works the large gluteus maximus muscle, which is the muscle that primarily makes up your butt. It also works the hamstrings to a lesser degree.
You can do this move with either one leg at a time or two. Start with one if you’re a beginner because it’s slightly easier. When you’re ready for more of a challenge, add the second leg.
Step 1: Lie on your stomach with your forehead on your hands and legs out straight.
Step 2: Keep your knees as straight as possible and lift one or both legs completely off the ground.
Step 3: Lift your leg as high as you can, then pause for a count of two. Squeeze your glutes as you pause.
Step 4: Lower your leg or legs back to the ground.
Similar to the glute bridge, this move works the gluteus maximus and hamstring. It also incorporates the lower back muscles.
It might look easy, but when done correctly, this exercise usually burns! It targets a smaller muscle on the outside of your hip, which you should feel when you’ve done a few sets of this movement.
Step 1: Lie on your side. Your body should form a straight line from your head to your ankles.
Step 2: Support your head with your bottom arm and stack your legs on top of each other with your knees straight.
Step 3: Lift your top leg in the air, keeping your knee straight. Make sure you don’t twist the leg, simply raise it straight up.
Step 4: After lifting the leg as high as possible, lower it back to the other leg.
This movement works your butt and hip muscles. More specifically, it targets the gluteus medius, which is responsible for hip abduction (moving your leg away from your body).
This exercise strengthens the muscles of your lower back and improves their endurance. When your lower back muscles have more endurance you’re less likely to feel pain, so this exercise can help prevent and reduce lower back pain.
Step 1: Lie on your stomach with your forehead on the ground, arms reaching forwards, and legs out straight.
Step 2: Lift your arms and chest off the ground, reaching your arms forwards at the same time.
Step 3: Pause at the top of the movement. Then, lower your arms and chest to the ground.
Step 4: You can lift your legs at the same time to make this movement harder.
This movement works the lower back muscles. More specifically, it targets the erector spinae and multifidus, which run in parallel down your lower back.
Strength is the name of the game for this movement, which mixes a lower and upper body exercise into one. You’ll get the benefits of deadlifts, along with the shoulder and arm development of an upright row. Use a pair of light to medium dumbbells.
Step 1: Start standing with a dumbbell in each hand. Hold them in front of your thighs with your knuckles facing forwards.
Step 2: Push your hips back and keep your knees slightly bent as you reach the dumbbells past your knees. Keep your back flat.
Step 3: Stand up and lift the dumbbells, keeping your elbows above your hands. Stop when your hands reach chest height.
Step 4: Lower the dumbbells and begin the movement again.
The deadlift portion of this exercise targets your glutes, hamstrings, and lower back. The upright row works your rear delt (shoulder), biceps, and upper traps.
If you’re looking to tone your arms, this is the perfect exercise. Use a light dumbbell or no weight at all for this challenging shoulder and arm workout.
Step 1: Hold a dumbbell in each hand if you’re using weight. Stand tall with your arms out to the side and elbows bent up at 90 degrees.
Step 2: Your elbows start at shoulder height. Make sure your palms are facing forwards.
Step 3: Keeping your arms and elbows bent at 90 degrees, slowly bring your elbows together in front of you.
Step 4: When your arms touch in front of your chest, bring them back out to the side again. Make sure your elbows don’t dip below your shoulders at any point in the movement, and your arms stay bent at 90 degrees.
You’ll feel this exercise in your shoulders, specifically the front (the anterior deltoid). You’ll also work the biceps and triceps.
You can either try the side-lying hip abduction once more (exercise 3 above) or try something different with the clamshell. This move is similar to the side-lying hip abduction, but you’ll do it with bent knees. You can even add a mini-band around your knees to make the exercise harder.
Step 1: Lie on your side with your knees bent, similar to a fetal position.
Step 2: Stack your legs on top of each other and support your head with your hand.
Step 3: Keeping one foot on top of the other, lift the knee of the top leg as high as you can.
Step 4: Pause at the top of the movement before lowering your knee back to the bottom leg.
You’ll work the gluteus medius with this movement. It can be used as part of a rehab or prehabilitation program to strengthen your hips.
This exercise works your abs and loosens your lower back at the same time. The twisting motion can be soothing if your lower back is tight and painful.
Step 1: Start on your back with your knees bent and in the air, as though you’re about to do a crunch.
Step 2: Stretch your arms to the sides to brace yourself.
Step 3: Drop both knees to one side, as low as you can.
Step 4: Lift your knees back to the center and drop them to the other side. Avoid touching your feet to the ground.
The side-to-side motion works the abdominal obliques, which run down the side of your torso. It also works the rectus abdominis, which runs down the center of your abdomen and forms the infamous 6-pack.
Did you make it through all 8 movements? Congratulations are in order then! See, Pilates is amazing, right? It's physical and cathartic, working your muscles and creating a quieter mind at the end of every workout.
A beginner Pilates workout isn't about exhausting your body to the point you'll never want to hear the word Pilates again. While it might be tempting to do 3 sets of each movement above, if this was your first time doing Pilates, it might be a better idea to try for more sets a little further down the line.
If done properly, you'll most likely feel your workout tomorrow. At least wait until then to evaluate if you want to do more sets.
If a lean, toned body without any excess bulk is what you’re after, then Pilates is the workout for you. Just be sure to pair your Pilates routine with weekly sessions of cardio.
Even though Pilates is considered more of a low-impact workout, you’ll still need a good sports bra to make sure there’s no cleavage spilling out when you stretch and bend.
For optimum support, try Shefit's Ultimate Sports Bra, which is famous for its custom, adjustable fit. This means you’ll not only get the support you need but also the comfort and shape you desire.
You’ll be able to focus less on what you're wearing and more on your movements to get the most out of your Pilates session!
Hopefully, you can see now that Pilates is perfect for beginners. Many workout evangelists will say the same thing about any type of workout, but because of the way you can customize each movement, Pilates for beginners is worthy of the hype.
You can't talk about Pilates for beginners without answering a couple of burning questions. So, in case you're sitting there with some of the questions, we often hear, we thought it might be a good idea to answer two of the most common ones we hear.
Pilates exercises focus more on the overall tone and strength of your muscles. You won’t work up a sweat, but you can still improve your cardiovascular health. This might surprise you since Pilates doesn’t feel like a cardio-style workout. It’s more similar to weight training.
This is good news for people who don’t want to run or do other forms of cardio because they’re too high-impact or dangerous. Pilates is an ideal form of cardio for older people or anyone with joint problems. Of course, you can pair traditional cardio training with your Pilates workouts to get in even better shape.
There is a difference between Pilates and yoga, namely that Pilates focuses more on physical performance whereas yoga focuses more on spirituality. While the two share many similarities, Pilates will build, tone, and stabilize your core and body. Yoga will help you achieve and maintain a balance between your mind, body, and soul.
Contrary to popular belief, losing weight doesn't have to taste bad. And if you need proof, look no further than smoothies.
Smoothies can be tailored to your personal preferences and dietary needs, without compromising on flavor. Now, there are certainly tasty smoothies out there with the opposite effect on weight loss.
But if you're smart about the ingredients used, satisfy the proper nutrients, and monitor your caloric intake, you can make a delicious and satisfying smoothie that will help aid in weight loss and help your body recover after an intense workout.
In this post, we're going to show you how to make a delicious smoothie that helps detoxify the body and sustain your protein after a workout.
We'll also go one step further and demystify the role of each ingredient, so you're equipped with the knowledge to customize smoothies on a whim, and still reach your fitness goals and nutritional requirements.
So get ready to gather your fruits, veggies, and nuts; grab your blender and ready your taste buds for one of the best post-workout smoothie recipes around.
The following smoothie recipe was designed to help your muscles recover after a good sweat session and support a weight loss journey, but it can also be used as a quick and easy breakfast solution in the morning.
Packed with refreshing berry fruits, the wonder of matcha, and muscle-building protein, this recipe checks all the boxes for taste and fitness goals. The ingredients used to make this post-workout smoothie make it friendly to many dietary restrictions, including:
From prep to pour, this dairy-free detox smoothie will only take you 5 minutes to make and serves 2.
So you could easily make it at breakfast, and have one on the way to work while saving the other for after your workout.
If you go this route, just remember that your anabolic window, the period where your body can build muscle from protein after a workout, is only 4 hours - so if you prep in the morning, just don't forget to drink your second serving right after your workout.
If you're a smoothie-head, you know one of the greatest parts about smoothies is that outside of prep, the blender does all the work. If this is your first time making a smoothie, then you'll love how quick and easy it is to create a nutritional meal or snack.
Add almond milk (or substitute), blueberries, strawberries, coconut oil, banana, protein powder, matcha, cinnamon, and ginger to the blender and process the ingredients until smooth.
Add ice cubes or chilled water to suit taste and preference, and blend again.
Pour into two glasses and sprinkle a dash of coconut flakes on the top of the smoothies.
Enjoy for breakfast or right after your workout! And that's all it takes to properly fuel and refuel your body before the day starts or post-workout.
Want to see why this recipe is so effective for post-workout recovery, maintaining a healthy weight, and yet a delicious smoothie? Yes? Great, you've come to the right section of this recipe.
The secrets lie in the ingredients, which perhaps aren't so secret at all. Each element of the matcha berry smoothie is great in a few different areas for your health, but in combination, they become a rounded part of your improved well-being.
Let's explore all 10 of the main ingredients from SHEFIT's Matcha Berry Smoothie so you can see how it all comes together to support health and fitness goals.
Bananas are an important addition to any smoothie because of their smooth texture, unique flavor, and low-calorie count. Bananas contain essential minerals and vitamins, such as potassium and vitamin B6, which promote optimum muscle recovery after an intense workout.
Blueberries are packed with antioxidants and possess anti-inflammatory properties. These anthocyanin-rich berries have been shown to reduce inflammation in muscle tissue, which is beneficial for post-workout recovery and overall health.
Blueberries are packed with vitamin C, potassium, and powerful antioxidants to help you reduce belly fat and keep up with your weight loss goals. They’re also full of belly-filling fiber to keep your digestive system going.
Pro Tip: Blueberries are the least expensive between May and October.
Strawberries can do more than tantalize your taste buds - they can help regulate blood sugar levels. By slowing the breakdown of carbohydrates, these sweet treats also boost fat-burning and metabolic hormones like adiponectin and leptin, leading to a higher metabolism rate that encourages weight loss!
It might not seem like a common smoothie ingredient, but coconut oil is an ideal mix-in because it contains fatty acids (medium-chain triglycerides - MCTs) that can help with weight loss by increasing your metabolism and decreasing hunger, torching belly fat in the process. The MCTs found in coconut oil are also known to reduce inflammation, which is beneficial for post-workout recovery and overall health.
And while the conversation about fats gets a lot of air time, healthy fats aren't discussed nearly as much as they should be. Coconut oil is often lumped into the healthy fats category because it adds good cholesterol, but it does contain a high amount of saturated fats.
Adding plant-based protein powder to your smoothie is a great and easy way to get muscle-building protein while helping you feel full at the same time. Amino acids found in it help build and repair muscle tissue after an intense workout. An increase in lean muscle will help you burn more fat.
Pro Tip: Look for a plant-based protein powder free from whey, casein, and other dairy-based ingredients, since each can contribute to bloating.
Matcha powder is a great addition to any smoothie because it provides both caffeine and antioxidants. Caffeine helps boost your metabolism and burn fat, while the antioxidants act as powerful detoxifiers to help cleanse the body. Matcha is something of a miracle ingredient, with many amazing qualities, but an additional one worth noting is its ability to help speed up recovery after intense workouts, like HIIT Chest Training.
Looking to nix that pesky belly bloat? Add a dash of cinnamon! Not only does it give your baking and smoothies a delicious flavor, but it's also filled with polyphenols - micronutrients that help reduce uncomfortable swelling.
Plus, some studies suggest cinnamon may even help stabilize blood sugar levels and make you feel full for longer. Trust us, this is one super spice you don't want to miss out on!
You might not realize it, but adding some delicious ginger to your smoothie can go a long way in helping you stay slim!
Not only does this super spice bring tons of flavor to your favorite beverages, but its natural anti-inflammatory properties also make it one of the best digestive aids out there. Plus, it helps soothe the digestive tract and relax the muscles that cause bloating.
With ginger's help, you can feel fuller for longer and avoid those pesky cravings and overeating urges!
Coconut flakes are a great source of dietary fiber, which can help keep you feeling full. Plus, they're packed with healthy fats that can boost your metabolism and help you burn fat faster.
Coconut flakes are also high in minerals like magnesium and potassium, helping to regulate electrolyte balance for improved energy levels throughout the day.
Unsweetened almond milk is a great alternative to regular cow's milk, as it contains fewer calories and fat. Not only that, but it also has a variety of vitamins and minerals to support healthy muscle growth.
Additionally, almond milk is naturally low in carbohydrates - perfect for those with weight loss in mind via keto methods.
As you might imagine, when you combine all 10 of these ingredients to form SHEFIT's Matcha Berry Smoothie, it starts to look almost like an elixir.
Now that you know the not-so-secret ingredients and what each does for you, you can try substituting other healthy ingredients to try new flavors or give the recipe a kick in a different direction. Here are 2 ideas to get you started:
The matcha berry recipe above is a bit of a silver bullet for muscle recovery and weight loss. But SHEFIT has a smoothie, juice, or snack for just about any sort of fitness goal. Here's a peek at several delicious items on the menu:
If you know anything about SHEFIT, it's that peak fitness isn't reached by starving oneself or spending half your life in the gym. We believe that proper nutrition is critical to any fitness goal, which runs counter to fad diets or the absence of nutrition.
Even women on a mission to shed weight quickly don't have to embark on unhealthy diets and fasts to get there.
If you're currently in that phase and entertaining the idea of difficult fasting and restrictions, we'd encourage you to check out the following articles:
Between both of those articles, you'll either find a new strategy or discover a healthy way to go about losing weight quickly. But most importantly, you'll get a look at healthy ways to approach the process, boosting your self-confidence without compromising your health.
You're now ready to head to the grocery store, pick up your favorite ingredients, and make yourself a healthy and delicious smoothie that can help detox your body, repair muscles, aid in weight loss, and much more.
Packed full of nutrition with mouth-watering fruit and muscle-building protein, your body is sure to thank you!
Remember, no plan for healthy weight loss is complete without exercise - even the purest post-workout smoothie won't help you reach your goals alone. Make sure you're also getting more active!
To help motivate your workouts, invest in some great workout wear that’s not only functional but looks fantastic too. Shefit's Ultimate Sports Bra is a fully adjustable sports bra that provides you with personalized support - giving you a sports bra fit as you've never experienced before.
]]>Are you looking to get fit in a flash? Many of us are, but trying to lose weight quickly often comes with its fair share of challenges. From fads to detox diets it's easy to try anything when it seems like the easiest way quickly shed pounds.
Sure you might lose a little weight as a result, but this is difficult to sustain after the detox diet ends, at least it is when you don't approach it correctly.
So this time, try something different and build a 3-day easy detox diet that's actually sustainable.
The process begins by answering a few simple questions to see if a detox diet is right for you. If it is, we've created a full 3-day easy detox diet plan to guide your journey.
With all the facts and a plan in place, you'll be far more likely to reach your weight loss goals. But first things first, let's take a quiz to see if a detox diet makes sense for you.
Feeling a little sluggish and not quite like your usual self? Perhaps it's time to consider a detox. As you go through the questions below, keep track of how many times you answer yes.
Pencils up - that's the end of the detox diet quiz. Did you answer yes to any of the questions? If so, that might be then that may be enough reason to give your body a break and try a detox diet.
Whether you answered just once or 11 times, don't stress about it - this guide will demystify detox diets once and for all, helping you plan every part of your 3-day detox diet.
Let's begin your journey by pulling back the curtains on cleansing diets.
If you've decided a detox is for you, then you should understand the process before you get started.
A 3-day cleansing diet is a short-term diet plan that focuses on consuming whole and natural foods to help detoxify the body. It typically includes fruits, vegetables, whole grains, beans, nuts, and seeds. Drinking plenty of water and herbal teas are important too, as they help to flush out toxins.
A cleansing diet can help boost energy levels, reduce inflammation in the body, and improve digestion, among many other benefits.
A detox diet works by helping your body rid itself of unwanted toxins. By eating healthy, whole foods and supplying your body with plenty of water throughout the day, you can help stimulate your metabolic system and cleanse the body of unwanted chemicals, metals, fats, and preservatives.
When on a detox diet, you typically focus on eating whole, unprocessed foods that are rich in nutrients and naturally detoxifying compounds.
Many people choose to add special supplements or herbal teas to their detox diet since some can further support the body's natural ability to eliminate toxins.
Yes, it's possible to lose weight during a 3-day detox, but requires following a strict and healthy detox diet. This includes limiting caloric intake, staying hydrated throughout the day, eating whole, unprocessed foods, and avoiding processed snacks, sugars, and saturated fats.
However, many who complete the detox and experience weight loss after the 3 days struggle to keep the weight off due to lack of exercise and going back to unhealthy eating habits after the detox is over.
That's why 3-day detox diets should be viewed more as ways to kickstart healthier habits and metabolisms instead of being a 3-day break in unhealthy behaviors.
Go easy on your body during a cleanse. You don't have to stop working out altogether, just make sure you're doing gentle, low-impact movements to help your lymphatic system expel toxins. Try walking, stretching, or light (not hot) yoga, but avoid any intense workouts like weight lifting and running.
Yes, a 3-day detox can be beneficial for your health since it flushes toxins from the body and resupplies it with vital nutrients. The short duration of a 3-day detox is easier to follow and offers the same benefits as longer cleanses. However, any detox diet should be approved by your doctor first.
A successful 3-day detox jumpstarts healthier habits that should be continued after the detox. For example, eating more fresh fruits and vegetables and incorporating more exercise into your daily routine.
It's worth reinforcing that detox diets aren't for everyone, and you should consult your doctor before beginning a detox diet; this is especially true if you take medication or have any ongoing medical conditions.
Your physician will be able to tell you if a detox is right for you, making sure that the diet won't aggravate any underlying medical conditions.
Cleansing diets can cause unwanted side effects such as headaches, nausea, chills, skin rashes, and even bad breath. Side effects typically mean your detox is working, since they can often be the unfortunate result of your body releasing built-up toxins.
Sure, we've touched on boosted metabolism and weight loss, but you're probably wondering if there are any other health benefits. And the answer is yes! Here are just a few of the benefits of starting a detox.
Now that all the cleansing facts are out of the way, let's shift focus and talk about all the details of your 3-day detox, starting with what to eat and drink and what to avoid.
Changing your diet overnight is challenging enough, so why make it any harder by eating food you don't enjoy? To be clear - great weight loss detox diets don't have to taste terrible - in fact, with the right combination of fruits and veggies they can be delicious.
You can be prescriptive with beetroot juice recipes or smoothies for weight loss, but for some variety, remembering just a few simple combinations of ingredients will make sure your detox is tasty and never boring.
Here are a few of SHEFIT's favorite combinations for detox juices:
The best part of juicing is how easy it is to prep. Simply throw the ingredients in your blender, power it on, then pour.
If you're looking for a more holistic recipe for your juicer, try both of these recipes during your detox - oh, and in case you're looking for directions on either of these, just follow the instructions above.
For those keeping count, you've just hit detox juice gold! You're now the proud owner of 12 completely different juice ideas, including 8 new combinations of ingredients and 4 recipes that taste so good you'll forget you're on a cleanse.
When it comes to a detox diet, not all foods and drinks are created equally. Here are common things to avoid during your detox - this list is full of temptation, so do your best to look the other way throughout your detox and even a few days before.
It's time to map out your entire detox diet. If this is your first detox, go slowly. Even though this specific plan was inspired by the great Dr. Christina Scott-Moncrieff and her book Complete Detox Workbook, it's always best to ease into your first cleanse.
That's the reason this plan starts the night before your first big day. Doing so helps avoid severe detox symptoms.
At dinner, do the following:
Ginger Cinnamon Drink Recipe
Detox day 2 follows the same routine as day 1, with a couple of exceptions:
Day 3 looks different than the first two days, and that's by design. It's meant to bridge your diet back to something more normal. This will ease your transition into something healthier, but also maintainable once the detox ends.
And with that... Congratulations!
To close out your detox diet, let's cover a few things that should extend well beyond 3 days.
A 3-day detox diet is a great way to help you lose a few pounds, but remember that it's the kickstarter to better habits and not the start and end of good behavior.
You've worked hard to get where you are, so do your best to continue your new clean-eating routine. As you know, completing a detox diet leaves you feeling instantly healthier, lighter, and dare we say cleansed.
To keep that feeling alive, you'll want to:
And since you've completed a challenging task, overcoming a truly taxing 72 hours, why not reward yourself with some great workout gear while you're at it?
Pick up the perfect sports bra like SHEFIT's Ultimate Sports Bra for a comfortable, fully supported, and custom fit to help you keep up with your exercise routine!
Do you shy away from chest exercises out of fear they'll make your breasts look smaller? You're not alone, since most women do the same thing.
But the truth is that a stronger chest has the opposite effect - working out your chest muscles can actually help to lift and shape the breasts, making them look bigger as a result.
Of course, that's a great benefit, but there are far more important benefits to chest exercises than a perkier bust.
It's easy to forget how often you rely on your upper body and chest for doing day-to-day activities. Think about it - every time you hunch over to type, carry groceries, or pull a door shut, you're using your upper body.
You pull, push, and twist countless times a day without thinking about it - a stronger chest and upper body can ultimately help prevent injury for these ordinary movements.
Plus, strengthening the chest muscles can help keep osteoporosis at bay. That's because osteoporosis is caused by a loss of tissue, which makes your bones fragile and prone to fractures. Training your chest strengthens your tissue and muscles in this area.
You might think that's a footnote, but here's why you should care about osteoporosis, according to the National Osteoporosis Foundation:
This isn't meant to scare you of course. The intent here is to help you separate myths from facts:
So if you’re a woman who chooses not to train your chest because of the myth, it's time for a change, and this at-home chest workout below is your first step.
This workout makes chest exercises accessible for any woman, anywhere. All 5 exercises can be done without equipment or a gym membership. Whether you want to grab a quick chest workout in your home, office, or home office, let the following be the building blocks to a stronger chest.
You won't need any machines to follow along, but you'll need a set of dumbbells and a mat to lay on. Complete 3 sets of each exercise, with 8 to 12 reps per set.
As you get started, consider completing this workout twice a week as part of your workout regimen.
Step 1: Grab your dumbbells and lie on your back with your feet flat on the floor.
Step 2: Using your core muscles, push your lower back into the floor and raise your dumbbells above your chest, with your palms facing each other and your elbows bent slightly.
Step 3: Keeping your torso firm and stable on the mat, open your arms wide and lower the dumbbells to your sides until you feel a stretch in your chest.
Step 4: Repeat.
Muscles Worked: Pectorals, anterior deltoids, and latissimus dorsi.
Muscles Worked: Pectorals, deltoids, and triceps.
Note, this is similar to exercise 2, but the narrower grip will emphasize your triceps more than a chest press.
If you're looking for additional tricep exercises, look no further than SHEFIT's 6 moves for stronger triceps and biceps.
Muscles Worked: Pectorals, deltoids, and triceps.
Muscles Worked: Pectorals, deltoids, triceps, and latissimus dorsi.
Regular push-ups should be a staple in your workouts, and the great part is if they are too challenging, you can modify them by doing them from your knees until you can build greater strength.
Muscles Worked: Pectorals, deltoids, triceps, abdominals, quadriceps, and glutes.
Make sure you complete each set 3 times to finish the workout. And with that, congratulations! You've just taken the first step in busting the myths about exercising busts.
After you start building more chest strength, you'll inevitably want more variety or more challenging chest exercises. When you reach that point, there are two workouts you should explore.
Compound exercises are great for toning your body quickly, and that's because they extend across multiple muscle groups.
Check out SHEFIT's 5 compound movements for your upper body - with just these 5 exercises you'll cover your pectoral muscles and nearly every upper-body muscle group more than once, helping you get toned results quicker.
Ready to have an intense chest workout? Great, then you're ready for SHEFIT's HIIT chest workout, which consists of 5 supersets.
It will build full-body strength but was designed with special attention to your chest muscles. And like any good HIIT workout, it will get your heart pumping.
These are seriously challenging - so make sure your body is fully prepared for this.
Nothing can actually increase your breast size – except for surgery of course! But a good chest workout designed for women, like those above, can help you tone and lift your chest, giving the appearance of larger breasts.
So forget the myths surrounding chest workouts for women - they are overhyped, unreal, and nothing to be worried about.
The only time that breast mass is lost is when your body loses weight and fat -but training your chest muscles counteracts that effect. Meaning you'll lose weight but your breasts will look larger if you exercise your upper body, including the chest.
The best part is that you can incorporate this chest workout into your routine, and since you can do it from anywhere without equipment, it's easier than most workouts.
A quick aside, there are so many ways to get a great workout from home without any equipment, so if getting to the gym is your biggest hurdle to fitness, check out some other at-home workouts, like SHEFIT's Pilates moves that don't require a single piece of equipment.
We'd be remiss to show you a complete chest workout without giving you the proper physical support during your workout. The last thing you want during chest exercises is to worry about whether your breasts are staying put in your sports bra.
Knowing you’re fully supported allows you to spend more time on your sets reps and less time fixing your bra!
So invest in the best supportive sports bra for the occasion - whether you're well-endowed or not, a sports bra that fits perfectly and does its job correctly makes a huge difference in the quality of your workout - that's why SHEFIT exists!
You should start with SHEFIT's Ultimate Sports Bra, it's custom-built for the most intense movements and able to capably handle everything from conventional chest workouts to HIIT chest workouts.
You’ll get a perfect fit no matter what your size with their patented adjustability and two-way wear.
Do you remember how you felt before finding SHEFIT? We hate to rehash past discomforts, but before SHEFIT, you probably felt uncomfortable and thought about your sports bra with every rep, set, and workout.
Every time you went for a run, shut your office door, or carried groceries into the house, you felt unsupported.
It's okay if you forgot what your pre-SHEFIT workouts felt like - a perfect-fitting bra can have that effect. When you purchased your SHEFIT sports bra, you invested in yourself, and investing in yourself is always worth protecting.
So to avoid ever having to relive painful workouts, jogs, or daily life, we've created a simple guide to help you properly take care of your SHEFIT bra. Including how to wash, dry, store, and generally take the best care of your SHEFIT bra so it lasts as long as possible.
We're all about supporting you, so if you're on the hunt for care instructions to other sports bras that aren't SHEFIT specific, check out our general care guide to sports bras, otherwise, keep reading for SHEFIT care instructions
If you're looking for instructions on SHEFIT sports bras specifically, keep reading as we walk you through the best ways to wash and dry your SHEFIT sports bras.
There are 4 things you should know before washing your SHEFIT sports bra, these are essential to maintaining the high-performance qualities of the product:
With those rules in mind, let's look at the steps to machine wash and hand wash your SHEFIT sports bras.
What's worse than changing at the gym only to find that your sports bras shrank the last time you did laundry? We get it, so we want to make sure your workout wear is as clean and comfortable as possible for your next sweat session.
Prepping your bra is one of the best ways to make sure you don't cause any unnecessary damage. Do this
The zipper garage is the small piece that covers the end of the zipper - it helps prevent the zipper from catching or snagging nearby clothes when you're wearing it. But when you're washing your sports bra, it's important to remove it, because a wash cycle can damage it rather easily.
Place your sports bra and bust pads into a laundry bag, and place the bag into your washing machine.
Only wash your sports bra (inside the laundry bag) on a delicate cycle using a light detergent. Additionally, it's best to wash your bra without other apparel in the washing machine at the same time.
Remove your sports bra and pads from the laundry bag, and lay each item out flat to dry. Never place your SHEFIT sports bra in a machine dryer, as this can easily damage or shrink it.
Sometimes it's just best to do things by hand, and washing your sports bra is certainly one of those occasions. Since they are rather small, it won't take you but a few minutes from start to finish.
Here's how you hand wash a SHEFIT sports bra:
Drop a small amount of mild laundry detergent into a plugged sink or water basin, and create a solution that is 3 parts water and 1 part detergent. Keep your water temperature somewhere between cold and room temperature.
Place your sports bra into the detergent and water solution and begin massaging the solution into the entire bra. You want to work up a soap-like appearance across the entire article - suds, and bubbles all over.
Unplug your sink or empty your water basin so that no soap remains, then run your sports bra under clean water and massage the clean water into the sports bra. Your job is done when you can no longer feel or see suds in the water runoff.
Remove your rinsed sports bra and lay it flat to air dry. Remember, you should never machine dry your SHEFIT sports bra.
Just because SHEFIT sports bras are high-performance doesn't mean caring for them is a high-maintenance affair. Machine washing prep takes a minute, and even handwashing takes all of 5 minutes or less.
It's a quick way to ensure it feels and performs like a new sports bra every time.
Have a look below for several common questions about caring for a SHEFIT sports bra.
It's suggested to replace any sports bra every 6-8 months, and with proper care, a SHEFIT sports bra is built to meet or exceed that lifespan. SHEFIT's high-quality materials, like its 2-way stretch, and premium construction allow it to meet these timeline expectations.
Since sports bras are typically washed more often than regular bras, they often have a higher replacement frequency. And when taken care of appropriately, you're far likelier to extend the lifespan of your sports bra, be it SHEFIT or otherwise.
If machine washing a SHEFIT bra, fasten and zip all components of the bra, remove any pads, place all the items into a laundry bag and wash on a delicate cycle. If washing by hand, massage detergent into the bra and rinse thoroughly. With either method of washing, always lay flat to air dry.
Don't put SHEFIT bras in a machine dryer; always lay them flat to air dry. Because of the high-performance materials and unique construction of each bra - be it Ultimate Sports Bra or otherwise - machine drying increases the likelihood of damaging or shrinking your bra.
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If you're looking for a flavorful, healthy snack that won't leave you feeling guilty after eating it, look no further than baked kale chips! Kale is an incredibly versatile ingredient that can be used in many different savory and sweet dishes.
Plus it isn't filled to the brim with fat and sodium like its potato cousin, making kale chips a far healthier alternative.
We could sing the praises of kale chips all day, just as many others have done before. But we think it's important you know it's not all sunshine with kale chips.
So in this short article, we'll cover the good and bad of kale chips, what each crunchy bite means for your health, and show you just how easy it is to make kale chips at home in a matter of minutes.
Many people wonder if kale chips are healthy only after consuming their body weight in kale during one sitting. But for those of you who haven't read SHEFIT's article that answers the question if kale chips are healthy, then we'll burst your bubble now.
Yes, kale chips can be healthy if prepared in a certain way and eaten in moderation. So if you were holding your breath that whole time, now's the moment to exhale.
This post won't go too deeply into the medical science of kale chips, as that's already been covered. Instead, we'll focus more on the holistic view with morsels of health sprinkled on top, much like the amount of salt you should put on kale chips...
In terms of the good things about kale chips, let's just acknowledge straight away that they're delicious. With that out of the way, here's what you need to know about this mighty green.
In the long run, replacing high-calorie snacks (looking at you potato chips) with kale chips can be a helpful component to losing weight. That's because kale chips are more nutrient-dense and less calorie-dense.
That's a fancy way of saying they help you feel full with less calories.
Now, if you start throwing vegetable oil and pounds of salt on a chip you'll see different results. But if you bake them with light olive oil and a dash of salt, and eat them as a replacement for junk food, then you can bank on kale chips being part of your weight loss journey.
Preparing kale chips the right way includes using olive oil, which is a heart-healthy fat that lowers the bad cholesterol and increases the good kind. It's good on its own but becomes great when you use kale chips as a replacement for potato chips.
That's because substituting olive oil, a source of monosaturated fats AKA "good" fats by nutritionists, for your usual trans-fat-filled snacks will improve your cardiovascular condition.
Carrots get the limelight for improving eyesight, but kale in raw or baked form deserves far more praise for eye health. Here's why:
One cup of kale contains up to 206 percent of your daily vitamin A, which helps protect the surface of the eye. Okay so carrots have a little bit more vitamin A than kale, but this isn't the only way to improve eye health.
Kale is a prime source of the nutrients lutein and zeaxanthin, which reduce the risk of eye diseases that may come with age, such as macular degeneration. This is important because our bodies can't naturally produce either nutrient; the only way to get either is from the food you eat.
Kale Fun Fact: Eating kale chips can help you get more vitamins A, C, and K into your diet along with magnesium, iron, calcium, and potassium.
The amount of nutrients in a bunch of kale has immense benefits including antioxidants, which are valuable for your overall well-being and can prevent and fight off cardiovascular diseases, inflammation, and even cancer.
In addition to Vitamin A (praised above), kale contains two other main vitamins including 684 percent of your daily intake of vitamin K per cup. This promotes proper blood clotting. Kale also contains vitamin C, which acts as a powerful antioxidant.
Oh, and don't forget that kale is rich in fiber, which aids in digestion. It contains iron, protein, potassium, and more calcium than a glass of milk. We're rambling now, but dark leafy green is a powerhouse for health, huh?
Although the list of good could be endless, facing reality by highlighting the negatives is the next step.
Let's be super clear on this part - the bad part of kale chips is entirely related to how you prepare them and your self-control. Baked and consumed correctly, you have nothing to worry about. For the curious, here's what can happen without restraint.
You may have heard that eating too many kale chips can cause kidney stones, and there are two sides to this story. But while there's a lot of back and forth on whether kale chips can cause kidney stones, there's still good reason to not overconsume kale chips. That would be fiber.
Kale contains a large amount of fiber, which is great for digestion but can be dangerous if you eat too much. If you overeat on kale chips (or any food) then you may experience bloating, gas, and constipation due to the excessive intake of fiber. Mindful eating shouldn't be isolated to kale chips, but it should certainly be observed.
While kale chips may seem like a healthier option, some commercial brands can be crammed with sodium, sugar, and artificial flavors. This is the kind of processed food that can lead to a higher risk for high blood pressure, obesity, diabetes, and other cardiac issues.
Next time you find yourself tempted by kale chips at the grocery store, read the nutrition facts first. Or better yet, grab some kale from the vegetable section and make your own at home.
To make kale chips:
In less than 5 minutes of prep, and 15 minutes of waiting, you are the proud owner of a healthy snack that's great for weight management, your heart health, vision, and even your wallet.
Kale Fun Fact: You can purchase a bunch of kale for typically less than a bag of kale chips at the store.
It's crazy to imagine, but eating raw kale even has some health risks. This is of course related to going overboard with how much you eat, but facts you should know nonetheless.
Still, containing a copious amount of nutrients, just like any food, going overboard can have its downsides, effectively turning its benefits into risks.
You probably noticed these are quite similar to the downsides of kale chips. Baking kale does adjust some of the properties, but raw or baked, it's always a good idea to have a variety of fruits and veggies in your diet, including kale.
And of course, embracing moderation works like a charm.
Our verdict is that homemade baked kale chips should be a replacement tool for the bad kind of chips in your life. An extra 10-15 minutes to prep and bake a bunch of kale chips has more benefits than negatives for your health.
At the end of the day, it's all about the context in which you consume your kale chips. Eating a few chips won't hurt, but eating a few bags is ill-advised, to say the least.
So preheat the oven, it's time for a delicious alternative to potato chips!
]]>Pull-ups are perhaps the most challenging bodyweight exercise to master. You have to lift your entire body using only your arm and back muscles. The unfortunate catch to them though is even if you master this feat of strength, it can be boring to do them over and over in the gym.
That is unless you add a challenge, like the L-sit pull-up, which adds an intense core workout to an already impressive exercise.
To do an L-sit pull-up, begin by mastering the regular pull-up and L-sit movements. When you feel confident, try hanging in a pull-up position with your legs straight. Then, you can do flutter kicks from the position. After that, do L-sit pull-ups with one leg before adding the second leg.
As with many fitness goals, you’ll have to take small steps to achieve an L-sit pull-up. It requires supreme strength in the core, back, and arm muscles. By setting smaller goals for yourself, you can build strength over time until you’re ready for the full movement.
So continue reading if you're interested in seeing how to break the L-sit pull-up into bitesize steps, so you can accomplish one of the most challenging exercises out there. We'll also show you why L-sit pull-ups are worth the effort.
At first glance, pull-ups aren’t the most “functional” strength exercise. In your day-to-day life, it’s unlikely that you’ll ever need to do a similar overhead pulling movement unless you’re a rock climber or Spiderman. It’s also a rarely-used movement in sports.
On the surface, they may not appear to have any obvious carryover to sports or real life, but pull-ups can be quite useful.
If you’re a tennis player or boxing enthusiast, pull-ups help you transfer energy from your legs into your arms by strengthening the muscles surrounding the shoulder.
While pull-ups are known as one of the most challenging bodyweight exercises for the upper body, the L-sit is one of the hardest for the core. Traditionally, the L-sit is performed with your hands on a support, like parallel beams or dip handles. You've most certainly seen gymnasts in this pose during the Olympics.
Instead of doing a standard pull-up, adding the L-sit component means once you grab the bar with your hands, you’ll extend your legs in front of your body, holding them off the ground, while supporting your body weight with your arms. As you can imagine, very few core exercises are harder.
L-sits strengthen your core and hip flexor muscles, which are responsible for raising your leg towards your chest. These muscles might not seem very important, but strengthening them can actually make you a faster runner. As you run, you’re constantly driving your knees forward and up. Doing so more forcefully can improve your sprint speed.
Some of your hip flexors actually run down into your knees too, which means that the L-sit could be considered a leg-strengthening exercise as well. Plus, since it works your core, it can give your abs more definition.
When you do an L-sit pull-up, you’re basically doing two very advanced bodyweight training exercises at the same time, which is why many trainers recommend working on each part of the movement separately.
L-sit pull-ups combine the upper body and core strengthening of each movement into one extremely challenging exercise, which is why we'll go a bit further and show you all the muscles involved.
It’s easier to break the L-sit and pull-up into two different parts to see what muscles they work. The general concept to keep in mind though is the pull-up targets the back and arms, whereas the L-sit is more for the core and legs. You’ll need to strengthen all of these muscles to master the L-sit pull-up.
Pull-ups are performed with your palms facing away from your body. They’re slightly different from chin-ups, which point the palms toward your body. There are a number of muscles that the pull-up works.
If you're looking for some new ideas on upper body exercises, look no further than SHEFIT's 5 Best Compound Movements for a Toned Upper Body.
You know the basics of the L-sit at this point, but you may find it interesting that it works a similar number of muscles to pull-ups, including the hip flexors and abdominals. Here's a look at every muscle that gets engaged in the exercise.
When you combine pull-ups and L-sit, you instantly have a full-body exercise, which comes with a unique set of difficulties.
You have two options here. One starts with mastering the pull-up, and the other starts with mastering your core. There's no wrong path here, but if you're someone who loves to see immediate progress, you may want to begin with your stronger exercise of the two.
To strengthen your back muscles, arm muscles, core, and hip flexors at the same time, work your way up to doing L-sit pull-ups. Once you’re pretty comfortable with pull-ups and have a strong core, it’s time to start piecing both body parts together.
Begin by mastering your pull-up. If you’re not comfortable doing multiple sets or reps yet, you can use assistance exercises to improve your strength and technique. Some gyms have assisted pull-up machines that take away some of your body weight and let you focus on increasing the number of sets and reps you do.
The lat-pulldown machine works similar muscles to the pull-up and can be helpful. If you use this machine, try doing pulldowns with a grip similar to the one you’re using for pull-ups.
In general, you’ll want your hands about shoulder-width apart and palms facing forwards.
For the L-sit, you can start by using parallel bars.
These are plastic or metal bars that sit anywhere from half a foot to multiple feet above the ground. Set the bars next to your body, put your hands on them, and press your butt off the ground. Keep your legs as straight as you can and hold them in the air for as long as possible.
You can also start in a seat, put your hands on either side of the seat, and press your butt off the chair to practice.
Over time, you'll want to gradually transition into straightening your legs while in the L-sit position. As you get stronger, you’ll be able to hold them straighter for longer.
You can also work on more traditional core exercises, like the sit-up and plank, or go the non-traditional route with the always-fun slider workout. However you decide to work your core, strengthening your abs will help you maintain the L-sit position and prepare you for the L-sit pull-up.
Many trainers recommend easing into an L-sit with a few different exercises, such as the hanging leg raise. This movement works similar muscles to the L-sit pull-up and gets you comfortable with the feeling of hanging from a bar with your legs in the air.
To do the hanging leg raise, hold the pull-up bar and flex your quads to straighten your knees. Lift your legs straight in front of your body, then slowly lower them. Repeat up to 10 times.
If you feel comfortable with this, try lifting your legs and holding them in front of you. Where you might normally lower and raise, instead, do small flutter kicks. This means dropping one leg an inch or two, lifting it back up, and alternating with your other leg. Do this rapidly for as long as you can.
Once you’re comfortable with these L-sit pull-up variations, it’s time to add a pull-up.
Begin by lifting one leg into the L position, then doing a pull-up. You can either keep that leg up for the next rep or switch legs. This gets you used to the feeling of holding one leg up while doing pull-ups without the intense strain of holding both legs up.
When you do an L-sit pull-up, it’s an intense challenge because gravity pulls your legs down as you move up. Not only are you straining your upper body muscles to pull, but you also need to keep your legs stable.
By following the progressions above, you can ease into the movement.
In fitness, setting goals is important because it keeps you motivated to continue improving. The L-sit pull-up is a goal that might seem daunting but will make you feel unstoppable once you achieve it.
To get to the point where you can confidently do L-sit pull-ups, you’ll need to strengthen your back and arm muscles. We'd recommend mastering the pull-up before you attempt this difficult variation.
You’ll also need to improve your L-sit and strengthen your core muscles and hip flexors. When you feel confident, try some of the variations mentioned above to ease yourself into the L-sit pull-up. Once you can do them comfortably, feel free to show them off in the gym or with your friends - you've certainly earned the right!
]]>Have you ever finished an amazing meal only to look down and see your stomach has doubled in size, and even worse, the painful feeling like it's tripled in size? You're not alone - belly bloating happens to all of us and the most frustrating part is finding bloating relief.
While there are several ways to get relief, such as walking after a meal or taking a probiotic supplement, the challenge lies in figuring out the root cause. There's certainly no replacement for a professional medical opinion on the matter, but it's helpful to know some of the usual triggers.
Here are 11 of the most common causes of belly-bloating:
Once you learn more about the causes, you can start working on treatments. Keep reading to understand more about each of the common causes of bloating, and how to get relief.
Overeating is one of the most common reasons for bloating, but it can be difficult to curb the behavior. After all, who doesn't love over-indulging in delicious? However, remember that the more food you eat, the worse you'll feel.
Moderation is key. A few treats here and there won’t hurt you, but make sure you’re not overindulging all the time. Make sure your plate isn’t too full and that you’re limiting the amount of post-dinner sweets.
Ravenous hunger or short lunch breaks can make you feel pressured to eat fast. While you might not notice it at first, eating quickly can cause delayed abdominal bloating. From swallowing air that produces gas to not properly chewing your food, which taxes your digestive system, the speed at which you consume food can profoundly affect bloating.
Try to slow down when you eat to give your digestive system time to process everything - this means carving out at least 20 minutes per meal. Sit down and eat slowly to give your body time to digest - standing or moving while you eat can contribute to bloating. Another tip to consider is eating smaller, but more frequent meals.
Although salty potato chips might sound appetizing, it's best to avoid high-sodium foods. When you eat too much salt, your body retains water which then makes your stomach feel bloated.
Water is essential for our body to function but many of us don't drink enough throughout the day. If you're looking to cut down on salt, try flavoring your food with spices, herbs, and salt-free blends. This way, you can still enjoy the taste of your favorite dishes without all the sodium!
Cruciferous greens like kale, Brussels sprouts, and broccoli are healthy for you - but if you love eating them raw, there's something you should know. These greens contain a lot of hard-to-break-down fiber as well as indigestible sugar called raffinose which can cause gas and puffiness when consumed raw.
Cutting down on raw cruciferous vegetables will help reduce the bloat, but the key word here is raw. If you don’t want to give up your favorite vegetables, then try steaming or baking them instead - this will soften the fiber, giving you the nutrients without all the gas. So during your next kale hankering, try SHEFIT's kale chips recipe instead.
You could probably guess that constipation and bloating go hand in hand. Constipation causes your stool to remain in the intestines, accompanied by fewer bowel movements and leaving you with stomach pain, discomfort, gas & of course, bloating. Constipation and even chronic constipation are common causes of abdominal bloating.
Just like bloating, there are many reasons you could have constipation, such as a diet low in fiber, not drinking enough water, not getting enough exercise/movement, and stress.
Try to eat a balanced, healthy diet with plenty of fiber, and make sure you stay hydrated. You should start by aiming for 22 to 34 grams of fiber per day. Consuming more oats, green leafy vegetables, and beans can help you reach that goal.
You can also try fiber supplements if you're not getting enough from food. Make sure you're drinking water as well because that can get your bowels moving. Along with a healthy diet, make sure you’re getting plenty of exercise too – at least 3 times a week
Sure, a straw might make your beverage more fun or even easier to drink but it’s a cause of bloating as it causes you to gulp air down. Swallowing more air than you need because you decided to use a straw may sound ridiculous, but each time you swallow, gas enters your stomach and can go down into your small intestines.
When gas accumulates in your abdominal cavity and small intestine it can cause abdominal bloating and stomach pain. Intestinal gas can be extremely painful too.
And it doesn’t matter how slowly or deeply you sip; either way, you’re taking in air and it’s next to impossible to avoid. So try to avoid using a straw whenever possible and sip your drink from the rim of the glass instead.
This one's too obvious - just avoid using a straw whenever you can. To make this recommendation a little more helpful, click here for a fantastic smoothie recipe to help you get rid of bloating. Just don't use a straw with it.
If you're trying to lower your sugar intake to fight weight gain or simply live a healthier life, artificial sweeteners can help curb your cravings for something sweet and offset the higher-calorie option of sugar. Unfortunately, consuming sweeteners can cause bloating.
Artificial sugars like aspartame and sucralose are found in diet drinks, chewing gum, and even hard candies. These artificial sugars aren’t easily digested (or even at all) and end up hanging out in your stomach for a lot longer than they should.
You might need to look at food labels or keep a food diary to track what you've been nourishing your body with, as it may be a specific artificial sweetener exacerbating your bloating feeling. You could also try using stevia instead. This no-calorie sugar alternative is 200 times sweeter than sugar and the FDA says there are more than 90 studies supporting its safety.
Sparkling water, seltzer, and sodas contain carbonation. The hundreds or thousands of bubbles they create can increase the amount of gas in your stomach, which can make you feel bloated.
Drinking these beverages with a straw can make your symptoms even worse.
You should avoid carbonated beverages whenever you can and stick to water or flavored drinks that don't have carbonation if you don't want to experience bloating.
If you really can’t live without your soda fix then try to at least cut down on the carbonation by leaving it open for a few hours before you drink it. Adding ice cubes will also help to reduce carbonation (and the inevitable belly bloat).
A lack of movement can be blamed for a lot of health problems, including abdominal bloating. While it might not be one of the main causes of bloating, it does seem to reduce symptoms.
One study showed that people tended to experience less bloating after a meal if they did some light exercise.
Just by walking 10 to 15 minutes after eating, the study showed a significant reduction in pain and bloating. You don't need to do a workout every time you eat, but you should move a little bit when you're done.
The best thing you can do is walk after eating and get 15-20 minutes of exercise in a day. It may not cure bloating, but regular exercise is healthy and promotes weight loss. You can do anything from taking a long walk to swimming laps in a pool. If you want to do resistance training, core strengthening workouts can help reduce your symptoms.
A core strengthening exercise help reduce symptoms of bloating, and if you're looking for a way to have some fun with it, check out SHEFIT's 3 slider exercises.
If you eat a large meal and then lie down within an hour or two, you're more likely to experience stomach bloating in the morning. Lying down after eating can impair your digestion and prevents your body from breaking down food effectively.
Plus, the late-night fridge binge is a common mistake for weight loss journies - so if you're also feeling bloated and trying to lose weight, you now have two reasons to stop eating so close to bedtime.
To avoid bloating at night, have dinner 3-4 hours before bed and keep your body moving throughout the evening. If you can't have an early dinner, try eating smaller portions and drinking peppermint tea - this little drink is a game-changer.
You may have something else going on that needs to be looked at, such as eating foods that are giving you excessive bloating without even knowing it. Here are several that are worth taking to the time with your doctor to discuss:
The causes of irritable bowel syndrome are still somewhat of a mystery. To a doctor, your digestive system might be perfectly healthy. Still, the smooth muscle in your intestines might not be working properly, or your immune system could be dysfunctional.
If you have chronic bloating, your first step should be to see a doctor. Many people with IBS have bloating, among other symptoms. Women with IBS are even more likely to have bloating. If your problems get worse as the day goes on it's a sign that IBS could be the underlying cause.
There's no set path or cure for people with IBS to reduce bloating, but there are some lifestyle changes that may help decrease the bloating.
Some common food intolerances contribute to bloating, such as lactose intolerance or problems digesting histamines. Eating something your intestines can't digest properly can cause gas or diarrhea, which leads to bloating. Keep in mind that there's a difference between food allergies and intolerance.
An allergy indicates that your immune system is responding to the food, which causes symptoms like hives and swelling. Intolerance is different because it's not caused by an immune reaction.
An easy way to test whether or not these intolerances are causing bloating is to eliminate them from your diet briefly. Of course, if you have that level of concern, you should see your physician.
Another type of food intolerance is celiac disease. People with celiac have trouble digesting gluten, which prompts an immune response in the intestines. This immune response damages the small intestine over time.
To treat your symptoms, you should try eliminating foods with gluten from your diet. Wheat products and whole grains can contain gluten, as well as some medications and even makeup. Your doctor can prescribe medications to treat any symptoms related to your underlying issues.
Celiac is different from gluten intolerance because it involves an immune response. Both can cause abdominal bloating and stomach pain, but only Celiac damages the small intestine.
If you get abdominal pain and bloating after eating wheat products or taking medication that contains gluten, you should see a medical professional to differentiate between gluten intolerance and Celiac.
A disturbance in the bacteria that live in your gut can make you feel bloated. A healthy gut requires good bacteria, which help break down food among other things. Problems occur when bad bacteria move in and start outcompeting the good bacteria.
One of the symptoms of small intestinal bacterial overgrowth (SIBO) is abdominal bloating. Other common symptoms include gas, nausea, and indigestion. SIBO can be caused by underlying problems such as improper removal of waste from the small intestine, or too little stomach acid.
Medications, including certain antibiotics, can disrupt gut bacteria. Something may be physically wrong with your intestines, such as bowel obstructions or abdominal adhesions. Certain foods can contribute to SIBO as well, such as sugary snacks, fruits, dairy, or grains.
Even though antibiotics could contribute to SIBO, a doctor might prescribe different antibiotics to set your gut bacteria back to normal amounts. Your doctor will also make sure to treat any underlying causes.
There are many potential causes of bloating, some are benign while others require a doctor to properly diagnose. Regardless of the cause, there is generally an awful feeling of discomfort that's worth addressing.
Each of the potential causes of bloating has a different treatment path, which can be frustrating if you don't fully know the root cause.
Unless advised otherwise by your physician, there are generally some basic lifestyle changes that maybe improve your symptoms. Regular exercise, eating right (portions, speed, and specific foods), and avoiding carbonated drinks can go a long way in getting relief.
]]>Photo credit: Bigstock, Pixabay, Google, Flickr
Your old standby bra doesn’t fit anymore, which is so aggravating. Maybe it’s because the elastic is too worn, or perhaps you genuinely need a new bra size. That's where bra sister sizes come to the rescue - here's how:
Bra sister sizes share a similar cup volume but a different band and cup letter size. A bra sister size maintains cup capacity while adjusting the tightness of the band, leading to a better fit in some instances. For example, if a bra is a 30B, its direct sister size up is 32A, while down is 28C.
Are you still a little confused? Don’t stress, as we’ll unpack everything ahead and demystify sister sizes once and for all. You’ll learn which bras are sister sizes and how to measure for your sister size, so keep reading.
Sure, bra sister sizes look overwhelming at first glance, but they shouldn't be so complicated now that you understand the 3 most important components behind them. Here's how you read a bra sister size chart:
If you want to simplify the whole exercise, just type your bra size into the interactive image at the top of this section. If you want to find out ways to simplify the process as well as how to calculate yours without the calculator above, keep reading.
Between a bra sister size chart, band size, cup volume, and all the other components of understanding a sister size, it can make the whole thing feel overly complicated. But if you can grasp just three things, you'll be able to understand and remember how a sister size works rather easily.
As the band size gets bigger or smaller, the cup size adjusts with it. This can get confusing because you may have in your mind that a cup size stays consistent at all band sizes, that is, thinking that a 30C has the same cup volume as a 40C.
That's not the case, however. Although both are C cups, you would notice a significant difference between the two cup sizes. And that's because cup size is relative to band size.
As the band increases, so does the cup size. And the inverse is true as well, where band size decreases, as does cup size. This means that one cup letter (C in this example) can mean many different sizes, based on how the band size changes.
A 30C would have the same cup volume as a 32B, or a 34A. Whereas a 40C would have the same cup volume as a 38D or a 42B.
We'd be remiss to tell you to rely on sister sizes, because you should expect the perfect fit, and all women can get this with SHEFIT. It's what we do after all. In some instances though, you may be purchasing a bra where the brand has unusual sizing, or perhaps you are in between their sizes.
This is where a sister size could be helpful. The point of a bra sister size is to give you the freedom to buy a bra that’s slightly bigger or slightly smaller than your normal size and still get a good fit.
But, it's no replacement for a bra that fits the way it's supposed to, which often starts with knowing your correct bra size. That's why our Fit Experts exist, they've helped thousands of women uncover their true bra size through Virtual Fittings.
Because of the relationship between band and cup, a 26E would technically have the same cup volume as a 36A. Where the band increases as the cup letter gets smaller, but the capacity of the cup is still the same.
If you can isolate the idea that the cup letter isn't a static size across all bands, then sister sizing becomes far easier to digest.
So wait, a sister size of an A cup can be an E cup? Aren’t those wildly different cup sizes? How in the world would that even work? Or do sister sizes not work at all?
Sister sizes do work, but to understand how, you need to know a bit about how bras fit. A bra is not necessarily like a shirt or dress on the rack. If you pick up a shirt in a size small versus an XL, the XL will be significantly bigger, right? Yet bras don’t go up in size per se but by cup volume.
Let’s use an example to better explain. If your bra size is normally 34C but your bra doesn’t fit you correctly anymore, you might think it’s time to go a size up, so you consider purchasing a 36C bra.
Instead, if your 34C bra doesn’t fit you, then according to the sister size chart, your new bra size should be a 36B. The cup volume won’t change but the band is roomier, and that’s what you need.
Okay, but why is the cup size different now? Your breast volume didn’t change, so you don’t need a smaller cup, right?
Remember, the cup size isn’t a measure of breast size but instead is how much space exists between your overbust and underbust. As an FYI, your overbust is the breast tissue above the breast while the underbust is the breast tissue underneath.
Overbust and underbust don’t have as much to do with how you fill out a cup rather than how far out your breasts protrude.
For sister sizes to be as accurate as possible, you'll want to only opt for sizes that surround your correct fit.
For example, if you size up or down by two or three sizes, then you can almost guarantee the bra won’t fit you in any way, shape, or form.
For every bra size, you can have up to four sister sizes. Pretty cool, huh? Two of them are smaller than your standard bra size and two are larger. If you’d rather just go one size smaller and one size larger, that’s perfectly fine too. You’ll get a more accurate fit that way.
If you followed along with the example in the last section, you’ll recall how a 34C becomes a 36B if you use the sister size chart. When sizing up to a sister size, no matter which bra size you’re starting with, you want to follow in those footsteps.
Reduce the cup size by one letter and increase the band size by one.
Here’s another example. If you wear a 36C and wanted to size up, your sister size would be a 34B.
Sizing down by sister size rules means the opposite. Your bra size should be one letter up from your normal size and the band should be one size smaller. Again, let’s say your bra size is 36C. Sizing down, you should fit in a 34D.
If the fit of your bra leaves you frustrated, the first thing you should do is make sure you have the correct size, and there's no better way to do that than getting a SHEFIT Virtual Fitting.
After you have the correct size, you'll know exactly what the standard should be across all brands.
At that point, you could figure out your sister sizes in case other brands have unique sizing options.
But, if you have to go this route for other bras, remember the lesson of sister sizing - you'll want to adjust the cup size as you adjust the band size. Since increasing one will decrease the other.
Even though sister sizing can seem counterintuitive at first, sizing up or down to your sister size can finally put your bra fit woes behind you!
]]>Vegetables are one of the most important and least-consumed foods in the American diet. Vegetables may have more health benefits than any other type of food, but some of them taste bitter or bland. Kale is considered a “superfood” by many, but that’s certainly not because of its taste.
Kale chips can be healthy when baked with light seasoning in olive oil and consumed in moderation. This method retains the nutritional value of raw kale, a low-calorie, and heart-healthy superfood. If fried, prepared in other fats like butter, or heavily seasoned, kale chips can be unhealthy.
Kale has fiber and other micronutrients that make you healthier, particularly if your diet is lacking in those areas. Kale chips are a healthy snack, which can help you get more vegetables in your diet. There's a lot more to love about these little super-chips too.
Kale chips can be helpful snacks for losing weight when used as a replacement for high-calorie foods. As a replacement for high-calorie snacks, kale chips are more nutrient-dense and less calorie-dense. Kale chips will help you feel fuller and need fewer calories, key ingredients to weight loss.
Weight loss is a complex process, and no single food will make a big difference. Eating kale can help you achieve a negative energy balance if used strategically. Here's what you need to know about it.
Negative energy balance over a period of time causes weight loss. You can think of energy balance as a scale. On one side of the scale is all of the energy (food) you consume throughout the day. On the other side of the scale are all of the calories you burn.
The bulk of the calories you burn come from something called resting metabolic rate, which is the amount of energy you burn at rest. Your body is constantly making new cells, digesting food, and producing energy to fuel your brain and muscles.
All of these processes require energy, so your body is constantly burning calories even if you’re not moving.
If you eat more calories than you burn, the scales tip towards the side of positive energy balance, and vice versa. To lose weight, you need to consistently burn more calories than you eat.
While you can try to exercise enough that you’re burning calories every day, it can be exhausting and time-consuming.
Cutting down on excess calories makes it easier to lose weight, tipping the scales in favor of a negative energy balance, and kale chips can help you do that.
It would be incorrect to say that eating a certain food can help you lose weight, but you can use kale chips to replace higher-calorie foods. Think of them as an alternative to other snack foods, or you can use them as a side dish to replace unhealthy foods like french fries.
Kale chips have fewer calories than unhealthier snack alternatives like potato chips, particularly if they’re not fried and are minimally seasoned.
Plus, eating kale chips can make you feel more full than less-healthy snacks, which helps you consume fewer calories throughout the day. In general, eating more fruits and vegetables will help you curb hunger and lose weight.
One way to think of this is that kale is more nutrient-dense than potato chips, but less calorie-dense.
If you look at a serving of kale versus potato chips, you might notice that the kale serving simply looks bigger.
Potato chips and other unhealthy snacks, such as candy bars, have a ton of calories packed into a small amount of food, meaning you can eat more without getting full. Kale is the opposite.
Kale chips are low in calories when compared to similar snacks, so long as they are prepared in healthy ways, such as baked with light seasoning and a low amount of olive oil. Kale chips can easily be high in calories by preparing them with unhealthy oils, sauces, and seasonings.
Most people use kale chips as a way to cut out a bad habit of potato chips or other salty snacks. So in that light, let's have a look at how kale chips compare to potato chips - we'll use a few popular store brands of both for consistency in the comparison.
We'll compare one serving size (one ounce) of Rhythm Kale Chips to one serving size (one ounce) of Lay's Potato Chips for this exercise.
Just by comparing store brands, you can see that kale chips have around 20% fewer calories than potato chips. Plus, they have more fiber and protein.
Another benefit of kale chips is that they’re easy to make at home, which tends to be a healthier alternative than buying from the store because you can control the ingredients.
It's rather easy to make delicious baked kale chips; the kale chips recipe below from Kaiser Permanente has 190 calories per serving, but the serving size is much larger than the Rhythm Kale Chips analysis above.
And that's all it takes for delicious homemade kale chips - see, we told you it was easy!
There are roughly 10 grams of fat, 22 grams of carbs, and 8 grams of protein in a serving of this baked kale chips recipe.
Kale chips are considered heart-healthy snacks due to their fiber density and flavonoids. High-fiber diets have been associated with lower blood pressure, which helps avoid heart disease. Flavonoids contain antioxidants that can eliminate free radicals, which are dangerous for the heart.
Kale and some other leafy greens and vegetables contain fiber and flavonoids as well, so it isn't the only one with this effect. But, kale is certainly packed full of them.
Fiber is a type of carbohydrate that your body has trouble processing. As a result, it goes through your digestive system mostly unchanged.
Eating kale chips can help you reach your daily fiber goals, which are 38 and 25 grams for men and women, respectively, who are under the age of 50. Those numbers go down to 30 and 21 grams for men and women over the age of 50.
Eating more fiber can have a big impact on your heart health, in fact, people who eat high-fiber diets tend to live longer than people who eat less fiber. Lifespan certainly isn't solely dependent on fiber intake, because many things factor into a lifespan, but it’s an interesting statistic nonetheless.
Some of the benefits of eating fiber are fairly certain, while others require more research. For example:
Kale, like most other leafy greens, is rich in something called flavonoids. Flavonoids are compounds commonly found in plants that help protect your heart by acting as an antioxidant in the body to fight inflammation.
Flavonoids do quite a few positive things for your heart, including:
There are some downsides to kale chips that we didn't get into in this article, but you can find the good, the bad, and other recipes in SHEFIT's article that examines the pros and cons of this crispy superfood known as kale chips.
But now and then you need a good snack, and it can be hard to satisfy your cravings with fruits or vegetables. Kale chips offer the perfect solution, a salty and crispy vegetable you can munch on while watching TV or working.
If you're using kale chips as a replacement for something like potato chips, you can hopefully feel better about the switch. Between the fiber and flavonoids, you've made a better decision for your heart with this simple move. Plus, if you're on a weight loss journey, you now know that kale chips are lower in calories than comparable snacks like salty chips.
If you struggle to get your vegetables, kale chips are the perfect alternative. And making kale chips is just about as easy as consuming kale chips, so it's an accessible way to a healthy alternative for those high-calorie snacks. If making kale chips is too much of a chore, simply grab a bag from the store.
Even if you don’t enjoy kale in its raw form, you might love kale chips, you're heart certainly will.
]]>Even if your nutrition is completely dialed-in and you’re putting every last ounce of effort into your workouts, a bloated belly can make you feel like you’re not making progress. Bloating comes and goes which can make it incredibly frustrating to pinpoint the root cause and find a solution.
Belly bloating is commonly caused by an imbalance of bacteria in the gut, a diet high in salt and processed foods, dehydration, and overconsumption of certain ingredients. Bloating can also stem from medical conditions like Irritable Bowel Syndrome (IBS), food sensitivities, and allergies.
As you can tell, belly bloating can come from several different causes so it's always best to get your doctor's thoughts on the matter, and uncover the cause. For more benign scenarios, this could include making simple changes to your diet. There are even some quick fixes that might help, let's review them now.
While the majority of belly-bloating cases are not life-threatening, it's always best to speak with your doctor about it. Some cases can be treated with simple lifestyle changes.
Regardless of how you decide to handle your belly bloating, it's a good idea to start taking note of when your belly tends to be bloated, and whether or not there are consistent things you’re doing that could cause it.
Now then, there is one quick fix for certain causes of bloating, and that's to get more active.
An extensive study set out to see what effects, if any, taking a short walk after meals would have on bloating. For the study, the researchers had one group of participants try a medication used to treat digestive problems. The other group simply walked for 10-15 minutes after their meal.
Surprisingly, the researchers found that walking was as effective at treating belly bloating as the medication they used. Plus, people who went for a walk after their meals reported feeling less full afterward.
Even if it’s only for 5 minutes, try to get up and walk after meals.
Quick fixes might reduce your bloating, but it could take longer to figure out the root cause and develop a strategy to solve it. You might need to experiment with eliminating different foods from your diet or try different treatments that a doctor recommends.
If you're on the hunt for some different ways to get rid of belly bloating, we've created a list of 12 things you can try to reduce belly bloating, and hopefully get rid of that stomach pain.
While they may not work for you, or they may not happen overnight, you may want to give them a read, since you'll find that they often involve practical and simple ideas that create a more positive and healthy lifestyle.
Almost 90,000 people were surveyed for a study to better understand bloating symptoms. Around 14% of the people who were surveyed had experienced bloating in the past week, which shows how common it is! Plus, women were more likely than men to report symptoms.
The study found that some conditions were correlated with bloating, including irritable bowel syndrome and ulcerative colitis. Other symptoms that tended to go along with bloating included pain in the abdomen and excessive gas.
One of the most surprising findings from this survey is that only about 40% of people who reported bloating had ever sought help. If you’re having trouble solving this pesky problem on your own, talk to your doctor to get advice. They can give you a proper diagnosis and treatment plan if you have an underlying medical problem.
In general, there are lifestyle changes you can take on that could impact the severity of bloating, such as paying closer attention to what you eat and drink, as well as promoting healthy gut bacteria.
If medical reasons have been ruled out, your diet might be the culprit. Certain foods can cause bloating if your body has trouble processing them.
Many adults are intolerant of certain carbohydrates, and half of Americans have trouble digesting lactose, which is the carbohydrate found in milk and other dairy products. In other countries, that number can be even higher.
The Cleveland Clinic lists foods that commonly cause bloating, and the number one culprit to top the list is beans, which are rich in fiber and can be hard to digest.
Pro Tip: You can soak them in water before eating to make them softer and easier on your stomach. You can do the same with lentils, which are another legume that can cause bloating.
Wheat, rye, and barley are grains that contain a lot of fiber and can cause bloating. They can also cause issues in people who have Celiac disease because they contain gluten. You can replace them with another grain, oats, which shouldn’t cause as many problems.
You probably know that carbonated beverages can cause bloating. The bubbles in soda and seltzer water can make you feel full, even if the drink itself doesn’t have many calories. But, did you know that diet drinks may be even worse for that bloated feeling?
Diet drinks in particular can be hard to digest because they contain artificial sweeteners. Your body might not react well to sweeteners, which is important to note since they’re in more foods than just sweetened beverages. You can replace diet drinks with water to cut down on both carbonation and artificial sweeteners.
Alcohol is another potential dietary cause of bloating, and for women, in particular, there's evidence suggesting that bloating can have a more profound effect because of the way they process alcohol.
According to the authors behind this suggestion, women are more affected by alcohol than men. Plus, younger women have been drinking more and more in recent years, which could cause damage to the digestive tract and contribute to an increase in irritable bowel syndrome and bloating.
There’s no easy substitution you can make to swap alcohol out of your diet, but you can cut down on drinking or eliminate it to see if your bloating decreases.
Another potential problem that causes bloating is a disruption in the gut microbiome. There are many different forms of bacteria in your intestines that help you digest food and play other important roles in the body.
A study investigated the use of prebiotics and probiotics in patients with irritable bowel syndrome. Prebiotics are carbohydrates that promote the growth of healthy gut bacteria while fighting off harmful bacteria. The researchers noted that prebiotics helped reduce bloating in people with irritable bowel syndrome.
Probiotics are microorganisms that can alter the bacteria in your gut. They can be found in foods or supplements. The same study found that probiotics also reduce bloating and other symptoms of irritable bowel syndrome (IBS).
In just about any other setting to add prebiotics and probiotics, we'd glamorize the life of kombucha, but because of the carbonation and the ill effects it can have on bloating, you'll want to get prebiotics and probiotics differently. Kombucha could just make it worse.
A bloated belly can be frustrating, particularly if you don’t know what’s causing it. You can try different cures but they might not alleviate the underlying problem. If you're looking for some ideas, definitely check out SHEFIT's list of 12 ways to get rid of belly bloating.
If you’re fed up and need help, try seeing a doctor. They might be able to help you or refer you to a dietician who can recommend the right foods for you. Cutting out certain types of carbohydrates from your diet may help.
Supplements, such as prebiotics or probiotics, can also reduce bloating. Walking after meals can help you feel less full and decrease any discomfort you might have.
Remember that bloating is quite common, so you’re not alone in your struggle.
]]>Beets can be messy to cook. Their deep sanguine color can seep into your fingers and clothes when you handle them. Other than the mess, there’s not much to dislike about beets, particularly if you’re a fitness enthusiast.
Beets, in the form of a powdered supplement, is a great way to naturally improve energy performance during workouts. Rich in nitrates that convert to nitric acid, beet supplements help muscles work harder and more efficiently, resulting in a better workout for endurance, power, or otherwise.
This hardy root is packed with vitamins and minerals, and it becomes even more concentrated as a supplement, making it a great pick-me-up before a workout. Wherever you're at with your fitness journey, beets should be part of your diet equation, keep reading to find out why.
Taking beet supplements can enhance a pump. Beets contain nitrates, which improve blood flow to the muscles when you exercise as it becomes nitric oxide. While whole-form beets could foster a pump, the higher concentration found in beet supplements is far more conducive to a pump.
A pump, in fitness terminology, refers to the feeling of fullness in your muscles that comes from doing an intense weight training or high-intensity interval training (HIIT) workout. It makes your muscles look and feel bigger.
Unfortunately, since it’s caused by a surge of blood to the muscle, this feeling is fleeting.
Some fitness enthusiasts want to make their pump last longer, or they want it to be stronger. If you’re looking to enhance your pump, try taking a beet supplement.
The nitrate from beets turns into nitric oxide in the body, which widens your blood vessels and allows more blood to flow in.
While eating beets will give your body more nitrates than most other foods, you’d have to eat a lot to have a noticeable impact on the muscle pump. For that reason, you should take beet root powder before a workout.
Many pre-workout powders contain nitrates, and for the most part, dietary nitrate supplementation comes in the form of beet powder.
Besides giving you a pump, nitrates can help with other areas of athletic performance. They might be able to boost your stamina, helping you get an extra rep or two during your workout or run an extra quarter mile.
The benefits of beetroot, which is simply another name for beets, extend beyond enhancing your pump. Sure, widening your blood vessels to increase blood flow is great, but this mighty little root can do even more than that.
The following 4 benefits of beetroot powder will show you the massive impact that beetroot can have on athletic performance, be it in the gym or competition.
HIIT workouts and endurance training will be better if you take beetroot powder. A team of researchers has proven that taking the supplement delays the amount of time it takes for your muscles to get tired.
The study investigated how cyclists responded to taking beetroot powder. They had three segments take beetroot extract in different frequencies - some cyclists took it a few times, others took it for weeks or months, and the last group took a placebo (fake) supplement.
While the effects of beetroot weren’t staggering, they were enough to make a difference in some cases. For example, after doing a 40-minute cycle at a medium pace, the participants did an all-out sprint.
The researchers observed that taking beetroot powder before the workout made people last 16% longer in the sprint.
So what's the takeaway? For any of your endurance workouts, this means that you can push harder for longer by taking beetroot powder.
The changes in intensity in this study mimic a cycling workout in the real world where your speed changes and you have to climb hills. The same can be said for running outdoors.
High-intensity interval training doesn’t last as long as endurance training, which makes it more convenient. However, it can be very uncomfortable. You’re pushing to the point of exhaustion over a short period of time, which makes your muscles and lungs burn.
Beetroot powder can’t take away the discomfort of training hard, but it can boost your performance in HIIT workouts. A study found that beetroot powder improves HIIT performance by enhancing your body’s ability to produce something called phosphocreatine.
Your muscles need the energy to contract. They use something called ATP (adenosine triphosphate), which is the equivalent of gasoline to a car. Without ATP, your muscles wouldn’t be properly fueled.
When you start working out, your muscles have a little bit of ATP in them, but it quickly runs out. Luckily, your body has a few ways of making more ATP. The method it uses depends on how intense your workout is. If you’re doing a HIIT workout, it uses something called phosphocreatine.
Your muscles have enough phosphocreatine to get you through short bursts of activity. As you rest during your HIIT workout, your muscles are regenerating this phosphocreatine store to get you ready for the next exercise.
Taking beetroot supplements before your workout helps your body regenerate phosphocreatine faster, which means you don’t need to rest as much and you can push harder during each spring interval.
It's clear that beetroot powder positively impacts cardio workouts - but how does this translate to the weight room? Well, of course, there's a study for that.
A team of researchers set out to find if beetroot powder pre-workout supplement affects weight training workouts.
They had participants do back squats and bench press at varying intensities. They started with lighter weights, around 60% of each person’s max strength.
At 60% and 70% of their max, the people who took beetroot powder were able to do more reps than those who didn’t take the supplement. However, as the weight got heavier, it made less of a difference. Even at 80%, they were roughly the same.
Since it didn’t seem to help much with heavier weights, the researchers conclude that beetroot powder can help you get more reps at a lighter weight, but it won’t make you stronger. This is key.
For weight training, take into account what kind of training you want to do. If your focus is on higher reps and muscle-building, it might help. However, if you just want to lift heavy weights, this isn’t the supplement for you.
Beetroot juice can be helpful when taken before your workout, but what happens when you take it afterward?
Recovering from a workout is just as important as the workout itself. The day after you might feel sore and tired, which can interfere with subsequent training sessions.
A group of researchers studied how beetroot powder altered recovery using a variety of tests to see how people were recovering after intense workouts.
One method they used was to see how quickly the test subjects regained their strength. People who took beetroot powder were stronger three days after an intense workout than those who didn’t. They were also better at doing a long jump test, one day after doing their workout, which means their muscles had more power.
Another measurement the researchers used was a pain threshold. After an intense workout, your muscles might be sore and tender to the touch. The researchers measured how painful a poke to the affected muscles was two to three days after a workout. They found that people who took beetroot powder were in less pain, so it could reduce soreness after workouts.
For those of you who are ready to make beets a part of your pre-workout routine or daily nutrition, we've got some amazing ideas for you - from beet juice to snacks, we've got the beet nutrition department covered for you.
If you're looking for beetroot juice recipes, we've created three beetroot juices that are easy enough to make before a workout. All three recipes are specially catered for your pre-workout energy boost, but each has a different take and taste profile. Here's a sneak peek at all three beet root juice recipes:
Remember, drinking beetroot juice supplies the nitrates that become nitric acid that you need to boost blood circulation during exercise, so don't skip a beet on this one! Explore all 3 recipes on SHEFIT's recipe guide to beet juice and take your pre-workouts to the next level.
We've also created a great pre-workout snack consisting of beets and chickpeas. It's a healthy snack that won't ruin any weight loss goals, while also supporting the energy you'll need to exercise longer and enhance your exercise performance.
Regardless of how you take your beets - juice, powder, or as old-fashioned whole beets, this little root can do it all. From lower blood pressure and decreasing risk of heart disease, to improved athletic performance, it's a must-have in your life.
Even if you’re not worried about boosting performance and cutting down on your recovery time, beets are a tasty treat with great health benefits that you should add to your meals. They’re packed with nutrients and essential minerals and have a slightly sweet flavor.
If you’re looking for a performance edge, beets are helpful in their whole and powdered form. You’ll get more benefits from taking the powder, but it never hurts to have a side of beets during a meal or as a snack.
HIIT and endurance training benefit the most from taking beetroot powder supplements, but you could get an extra rep or two if you take it before weight training. Of course, none of the effects are astounding, but they can give your body a slight edge during your next training session or competition.
]]>No matter your fitness goals, you shouldn’t neglect your upper body. Women with strong upper bodies are less likely to develop osteoporosis, plus the extra strength helps with many things outside the gym. Training your legs is rewarding, but don’t neglect your chest, arms, and back. Here are the essentials of getting a good upper-body workout:
Upper-body workouts for women should include compound exercises, which involve multiple muscle groups. A combination of bodyweight and weighted resistance exercises will build the muscles of the back, chest, shoulders, and arms. A complete upper-body workout should target all of these muscles.
There are many exercises you can choose for your upper body, but a few have stood the test of time. In this article, you’ll learn which exercises experts recommend for women who are looking to build a stronger upper body, as well as other tips for structuring your training program.
To tone your upper body quickly, choose exercises with compound movements. These work the best for getting a toned upper body because each exercise works for multiple muscle groups. Even if you only do 5 compound exercises in your workout, you might work each upper-body muscle twice.
That’s better than doing an isolation exercise, which only targets one muscle at a time.
The workout routine below will guide you through the exercises to help you tone your upper body quickly. For each exercise in your workout, aim to do 3 sets of 8 to 12 reps.
You can do this exercise with a barbell, dumbbells, or kettlebells. It works many back muscles such as your lats, rhomboids, trapezius, and erector spinae. This exercise can improve your posture and grip strength, both of which are important in daily life.
This movement is similar to the bench press, and you can do a barbell in place of the dumbbells if you like. This move is great because it’s easy to do anywhere, and can build your chest muscles without adding bulk.
This exercise works the back, shoulders, and core muscles, and many trainers recommend starting with light weights. Traditionally this move is performed from the push-up position, but if you find push-ups difficult, you can start with your hands on an elevated surface.
While it's been dubbed by some as an arm exercise, the shoulder press is more than meets the eye. This simple movement works the shoulders primarily, but also targets the triceps, trapezius, and chest muscles. You can do it seated or standing.
Regular push-ups should be a staple in your workouts, but you might be looking for some variety. Tricep push-ups are a challenging alternative, and you do them from your knees if they’re too tough initially.
If you've run through the 5 exercises above or you want to really key in on your triceps and biceps, check out SHEFIT's guide to stronger and more toned triceps and biceps.
Women should incorporate upper-body workouts into their fitness programs since it's an effective way to ward off osteoporosis, build functional strength, and tone their physique. Contrary to popular belief, upper-body workouts do not tarnish feminine physique, and most often tone rather than bulk.
Doctor of Physical Therapy Julia Connolley explains that some women are afraid of building bulky muscles or simply neglect their upper body when training, but it’s important for building strong bones and muscles. Osteoporosis, which affects many women, can be prevented by training with weights.
Many movements you do during the day require upper-body strength, says Dr. Connolley. Any pushing, pulling, carrying, and twisting uses your upper-body muscles. To prevent injuries in your upper body you should build the shoulders, chest, arms, and back. Stronger muscles stabilize your joints and protect them from injury.
Women should lift weights twice per week for each body part. That means you should do two all-encompassing upper-body workouts per week. In those workouts, it's best to do 8-12 reps per set for each exercise. Progress requires consistency, which is where most people fall short in exercising.
It’s hard to find the time to get into the gym and complete a full workout. On the other hand, some people do too much in the gym. There’s a balance between doing too much and too little to achieve your desired results.
Unfortunately, only 20% of women hit this goal of lifting weights twice per week for each body part. Most only train each body part once per week or none at all.
One of the most frequently-cited reasons for skipping the gym was a lack of time. That’s sensible since life can get hectic and stressful. Another reason for not meeting exercise guidelines was perceived effort.
In other words, some people thought it would be too difficult to adhere to a program for each muscle group twice per week. It’s easy to get discouraged before you begin training, but once you get past the initial anxiety of weight training, you’ll appreciate the rewards.
Half the battle of strengthening your upper body is simply showing up for your workouts. If you can consistently do upper-body workouts you’ll notice results rather quickly. There’s no need for fancy workout programs or innovative exercises. Basic movements like push-ups are still some of the most effective.
Trainers recommend compound movements for women who want to build more muscle in their upper bodies. Lifting weights makes your bones, muscles, tendons, and ligaments stronger. You’ll be more resilient and better at daily activities that require strength.
Try to work each major muscle in your upper body twice per week with 3 sets of 8-12 reps per exercise. If you stick to this program, you’ll start to see results soon.
]]>Whether you’re working out in a gym or at home, it can be tough to have a perfectly-balanced meal after your workout. Cooking takes time, and takeout can be unreliable and most often, unhealthy. That's where smoothies come in; they're delicious, easy, and can be healthy. But, after a workout, some are far better for you than others.
The best smoothie after a workout should have a mix of protein and carbs since protein will rebuild muscles used in the workout, while carbs will refuel those muscles for the next workout. For people trying to lose weight with exercise, it's better to drink a protein-rich smoothie without carbs.
Post-workout smoothies are hard to beat in terms of convenience. Plus, they’re easy to digest since they’re in liquid form. To find out why smoothies are useful as a post-workout meal and how to pick the right kind, keep reading.
Smoothies rich in wholesome proteins and carbohydrates are healthy to drink after workouts, as they rebuild and refuel exhausted muscles. However, as a recovery meal, it's important to drink a smoothie soon after working out, restoring depleted glycogen and rebuilding exhausted muscles.
After a tough workout, you might not feel hungry. A hard workout can make you feel a little nauseous, and it can be hard to sit down and eat a meal if you’re not hungry. However, it’s healthy to eat something after your workout, once your stomach has settled.
Post-workout smoothies are great for many reasons, but one, in particular, is that they're easier to digest than solid food because they’re in liquid form. Plus, with the right ingredients, they’re delicious and convenient to take on the go.
Whether you’re working out in the morning, right before lunch, or at night, post-workout smoothies can provide the perfect nutrition to give your body what it needs.
On the other hand, you might be tempted to eat junk food after a workout. In fact, a nutritional study has found that you're more likely to do just that!
The study set out to compare the snack choices people make before and after a workout. In the experiment, a group of men and women were given the choice of eating an apple, brownie, or no snack.
Some of the people who changed their minds after the workout wanted a brownie, while others were content with no snack.
So although it might feel like a personal lapse in self-control, making unhealthy snack choices after a workout is a shared behavior, and there's scientific evidence that you’re less likely to make a healthy snack choice after exercising.
Drinking a smoothie after your workout can take that decision-making process away, especially if you have it ready and waiting for you. By crafting a healthy smoothie and drinking it when you’re finished, you ensure that your body is properly fueled.
Aside from rehydrating your body with water after a workout, your body needs a mix of healthy carbs, protein, and some fat. In other words, it’s similar to a balanced meal. Exercise is demanding on the body, this mix will help it replenish with proper nutrition.
This alone is a great reason to choose a smoothie for your post-workout recovery meal; you can get a variety of nutrients in one delicious drink that serves as a balanced meal.
If you're looking for further guidance on getting the right proteins and carbs in your smoothies, you'll find the following one-minute guides useful.
Protein is important for muscle building, so it shouldn’t be overlooked. It should be the top priority in your smoothie; regardless of whether your fitness goals are to build muscle or lose weight.
For each hour that goes by after your workout, your body is less capable of building muscle from the protein it gets - this is referred to as the anabolic window, and you should have protein at least within 4 hours of your workout.
Within 24 hours after your workout, it’s back to baseline.
So take advantage of the muscle-building window and get your protein in quickly with a smoothie.
Aim for .25 to .4 grams of protein per kilogram of body weight after a workout. To convert your body weight from pounds to kilograms, simply divide your body weight in pounds by 2.2. Then, multiply it by a number anywhere from .25 to .4 to find your ideal protein serving.
To add protein to a smoothie, you’ll probably need a supplement. Protein powder is a popular option. You'll find that protein powder is extremely portable, plus you'll have a huge variety of protein powder flavors to choose from.
Unlike adding dairy or peanut butter to a smoothie, which has a lot of fat and moderate amounts of protein, a supplement has high amounts of protein without much fat or carbohydrates.
As protein powder or otherwise, you can use either an animal source, such as whey, or a vegetable source for your supplement. Don't worry about which is more effective, because both have similar effects for gaining muscle and strength.
Carbohydrates are also important, but less of a priority than protein. Drinking carbs in your smoothie won't help build muscle, but they will help you refuel your muscles after a workout.
Your muscles use an energy source called glycogen to contract. It expends a lot of this energy source during your workout, and you need carbs to replace what’s been lost.
You should aim for about 1 to 1.2 grams of carbs per kilogram of body weight in your post-workout smoothie.
In smoothies, carbs can come in the form of blended fruit, fruit juice, or carbohydrate powder.
Fruit is perhaps the best thing to put in your smoothie because you get extra vitamins and minerals that a supplement won’t provide, and it contains fiber.
For additional fiber, consider chia seeds in your protein smoothie.
The process of losing weight is very challenging but simple to understand. To lose weight, you need to burn more calories than you consume. Drinking smoothies can help or hurt, depending on what you put in them and how they fit into your diet.
When you blend up a smoothie, you’re making the food easier to digest. The blending process partially breaks food down, taking away a lot of the work that your teeth usually do.
This liquid form of food is easier on your stomach. You might not even notice how many calories you’re consuming.
For that reason, it’s important to measure what you’re putting in your smoothies.
Buying ready-made smoothies aren’t ideal because it’s hard to tell the number of calories you’re consuming unless there are nutritional facts for the smoothie.
Interestingly, the more liquid a food is, the less it satisfies hunger, according to a recent study on the effects of food texture and hunger. The study found that solid and viscous forms of food were much better at satisfying hunger.
On the other hand, smoothies might give you a satisfying way to fuel your body or at least help you resist the temptation of junk food. Because if the alternative is an unhealthy meal, choosing a smoothie could help you lose weight.
Since the key to weight loss is to consume fewer calories than you burn, substituting a high-calorie meal for a lower-calorie smoothie will ultimately help.
There’s no magic potion you can put in your smoothie for weight loss. While many dietary supplements are advertised for weight loss, they’re rarely effective. A supplement is meant to add to your diet, not cause a dramatic change in your body.
That said, the nutritional composition of a smoothie can impact your weight loss journey. Picking the right ingredients is important if you want to lose weight.
Smoothies that don't interfere with weight loss goals focus on avoiding fats, limiting carbs, and embracing protein. Protein is an ideal nutrient for weight loss as it requires more energy to digest than fats and carbs, burning more calories in the process.
Avoid fats because they have 9 calories per gram, making them very energy dense. Protein and carbs have 4 calories per gram, so you can have more without consuming as much energy as you would with fats.
If you’re trying to lose weight, you can limit the number of carbs you put in a smoothie as well.
A study investigated the effects of drinking a protein or carbohydrate smoothie in the morning.
It found that having a smoothie with carbs and no protein made people hungrier by lunch, and they ended up eating more than those who had protein with no carbs.
The same study also showed the protein's greater thermic effect on food. When you eat, your body expends energy to digest food. Protein is the hardest to digest, which means you burn more calories when you eat protein than carbohydrates or fat.
Smoothies can be a healthy meal or snack after an intense workout, but it all depends on what you put in them.
If you decide to make it part of your muscle recovery routine, make sure you put enough protein in it to help your muscles rebuild. You also need carbs to refuel your muscles.
If you’re trying to lose weight, a smoothie can be helpful. You’ll want to eliminate fatty ingredients, like peanut butter, that add excess calories to your smoothie. Instead, opt for animal or vegetable sources of protein.
If you're on the hunt for post-workout smoothie recipes that embody this article, SHEFIT's got you covered.
While both of SHEFIT's post-workout smoothie recipes help reach weight loss goals and aid muscle recovery, each leans into one area more fully than the other.
Either one you choose makes for the perfect post-workout smoothie.
Smoothies can be delicious, as well as healthy if you make them with the right ingredients and know how the nutrients impact your body.
This is an important concept to keep in mind as you seek out smoothie recipes as part of your fitness routine or weight loss journey.
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