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Run that back Thursday! In need of a good Core Workout? Well I have one for you. Plank 5X 30 Secs, 15 Lying Leg Raises, 4X20 Mountain Climbers, 3X30 Obliques Crunches. Repeat 2Xs for Max Results. (If you do not know what an exercise is listed please google or YouTube or demonstration) If I Can do it. You Can do it. let’s Go!!! #TeamFitness #Core #Abs #iworkout #ican #fitspo #fitforlife #fitmom
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The Cure Refueling
The Verdict Do it
Hydrating post-run is critical. Dehydration slows down all recovery body functions. Drinking H2O replenishes both cell and blood volume and helps regulate body temperature, which can enhance recovery, says Allan Goldfarb, Ph.D., an exercise physiologist at the University of North Carolina at Greensboro. You must eat, too. “A 4-to-1 ratio of carbs and protein eaten within two hours of exercise is ideal for recovery,” he says.
The Cure Ice bath
The Verdict Try it—maybe
Research on whether sitting in a chilly tub reduces post-run achiness is mixed—some studies report it helps; others say it makes no difference. Jason Karp, Ph.D., author ofRunning a Marathon for Dummies, says there is some evidence that cold water can lessen exercise-related muscle damage and inflammation, so it could benefit you after a particularly intense or long run (like a marathon) where your muscles have experienced the most damage. But if you’re not up for the teeth-chattering treatment, don’t feel compelled. However, “spot icing” to reduce pain and inflammation in an acute injury, like a twisted ankle, is smart.
The Cure Stretching
The Verdict Try it
Post-run stretching has its merits—it can improve range of motion and flexibility. But just don’t expect it to ease your pain, says Stacy Sims, Ph.D., an exercise physiologist at the Stanford University School of Medicine. A Cochrane Summaries review of 12 studies reported that post-workout stretching reduced soreness by one point on a 100-point scale.
The Cure Compression
The Verdict Try it
While they’re not noticeably effective if worn immediately after exercise, one study in the Journal of Sports Sciences shows that compression socks can reduce delayed-onset muscle soreness if worn during a run. “They’re especially effective for hill runs because the extra tightness reduces muscle load, decreasing post-workout soreness,” says Sims.
The Cure NSAIDS
The Verdict Skip it
Following a tough run that makes walking down stairs uncomfortable, you may take non-steroidal anti-inflammatory drugs, such as ibuprofen, because they relieve painful inflammation quickly. But this actually impairs muscle growth, says Sims. Plus, NSAIDs can make you ignore cues that your body is fatigued. And if you push through soreness, you could further delay your recovery.
The Cure Massage
The Verdict Do it
A study in Science Translational Medicine found that massage boosts recovery because it helps decrease the activity of pro-inflammatory proteins in muscle cells and stimulates production of mitochondria, the power generators within cells.
The Cure Active Rest
The Verdict Try it
A light workout the day after a hard workout or race will enhance blood flow to muscles and speed repair. Sims recommends yoga, aqua jogging, swimming, and cycling because these exercises don’t use the same motion as running. A slow “shakeout” run is fine, but hoof it on a soft surface and take it slow and easy.
The Cure Sleep
The Verdict Do it
"This is the best recovery!" says Sims. The body releases a growth hormone during sleep, shifting repair processes into overdrive. Also, consider having a protein snack (a glass of low-fat milk, a handful of almonds) before bed. A recent study revealed that protein digestion and absorption is effective during sleep, helping stimulate overnight muscle repair. Now that’s multitasking—your PR will thank you.
(I found this online and thought these were some pretty helpful tips that all of you can use.)
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Stay Thirsty my Friends. LOVE WATER!!! Carry a Bottle every where you go. I Do.👍 When your water intake does not equal your output, you can become dehydrated. Here are a List of Water Benefits: Drinking Water Helps Maintain the Balance of Body Fluids. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. Yes you can lose weight consuming more WATER. I lost 4Lbs in 7days doing a 30 day Water Challenge. (You can read more about it scrolling through my tumblr.) Water Helps Energize Muscles Cells that don’t maintain their balance of fluids and electrolytes which can result in muscle fatigue. Water Helps Keep Skin Looking Good. Dehydration makes your skin look more dry and wrinkled, and I’ve learned that when I slack off on my water intake. I broke out😩. This is just a few benefits on why you should drink water. Drink Up. If you don’t like the taste of water Flavor it up or Use Fruits Such as Strawberries, Blue Berries, Sliced Apples, Lemon or Cucumbers. This is just a few of my Favorites. #HealthyFacts #Water #TeamFitness #ICan #IWILL #DrinkUp #YouCanDoit
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Bored? Need a Quick Workout?
2X30 High Knees,
1X50 Jumping Jacks,
2X10 Push Up
Repeat 2Xs for Max Results. You’re 1 Step closer to your goal. DO SOMETHING #teamfitness
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Tone Your Abs With the Lying Leg Raise. Place your hands under your glutes with your palms facing down. Keep your legs as straight as possible. Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs to the start position. 3X15 Repeat 2X For max results #TeamFitness #FitTip #ICan #YouCan #Fitness #FitForLife #MakeitHappen #GoGetter #FeminineAndFit 💪
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Listening to that new Jay Z Magna Carta “they ain’t see potential in me but you see it” Part II (on the run) 🎶
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Are you swimsuit ready? If Not the Time is NOW. Get FIT,
Quick Workout: 5X20 Jump Rope (if you do not own a Jump Rope you can do Invisible Jump Rope)
2X30 Reverse Crunch,
2X15 Bench Dip,
Run in Place 3X 30 Secs,
2X20 Mountain Climbers.
Remember to take a 30 Sec Rest Period and Drink Water in between Sets.
Repeat 2Xs For Max Results. If I Can do it, You Can Do it. IF YOU DO NOT KNOW WHAT AN EXERCISE IS LISTED PLEASE GOOGLE IT. 👍 Put in The Work, Get the Results!! #TeamFitness
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Almonds- Helps Build muscles and Reduces Cravings.
Turkey- Strengthens the immune system.
Grapefruit- Lowers insulin, regulates blood sugar and metabolism, be sure to eat tech fleshy white membranes.
Green tea- Fires up Fat burning.
#FitnessTip #Health #Food #GetFit #Livehealthy
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Just Finished up my 30mins of Cardio on the Treadmill. 1. Make Sure you have the right playlist on your iPod 2. Have a Warm Up and Cool Down. Try starting off at a comfortable speed, and then increase the speed by one every one to two minutes for at least five minutes. Warming up and cooling down also helps prevent injury and cramping. 3. By constantly changing your intensity, your heart is challenged at a greater level, which is then linked to boosting your metabolism. 4. Inclining your Workout on the treadmill makes it more intense. Incline causes your lungs to breathe deeper and increases blood flow to the lungs and heart. #TeamFitness #FitTip #Workout.
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Chinese Chicken Salad from Tender Greens. Guys and Gals I can eat this salad everyday!!!! 😋 Change your eating habits and exercise and you can have the body you want! #teamfitness #Yum #salad #chicken #carrots #green #soGood
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