mydietfitnesstips – Simple Healthy Living | mydietfitnesstips.com http://127.0.0.1/mydietfitnesstips Mon, 08 Jan 2024 13:32:47 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 8 Ways to Get Better Sleep in the Hospital https://www.mydietfitnesstips.com/index/2024/01/08/8-ways-to-get-better-sleep-in-the-hospital/ https://www.mydietfitnesstips.com/index/2024/01/08/8-ways-to-get-better-sleep-in-the-hospital/#respond Mon, 08 Jan 2024 13:32:47 +0000 https://www.mydietfitnesstips.com/index/2024/01/08/8-ways-to-get-better-sleep-in-the-hospital/
It’s far from a restful location, but there are still tricks you can use to get decent sleep in the hospital.
Image Credit:
Courtney Hale/iStock/GettyImages

The hospital’s not the destination for a good night’s sleep: lights are bright, sheets are scratchy and noise levels are high.

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Plus, if you’re there, you’re likely not feeling in tip-top shape, and you may have pain or other symptoms that can get in the way of good sleep.

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But while you likely won’t get the best rest of your life during an overnight hospital stay, all is not lost when it comes to catching decent zzzs.

Here, experts share how to sleep better while in the hospital — along with why it matters, anyway.

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Why Getting Good Sleep Matters

“We know that there’s a huge link between sleep and recovery in the hospital,” academic hospitalist Vineet Arora, MD, MAPP, dean of medical education at the University of Chicago Pritzker School of Medicine, tells LIVESTRONG.com

After all, if you’re in the hospital because you’re ill, your body is under a lot of stress, says Thomas Kilkenny, DO, director of the Institute of Sleep Medicine at Staten Island University Hospital, Northwell Health. “Lack of sleep will just compound the problem,” Dr. Kilkenny says.

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Here are a few of the ways getting good quality sleep helps aid your recovery, according to Dr. Kilkenny:

  • Decreased inflammation‌, so tissue can heal faster
  • Improved sugar metabolism:‌ Hyperglycemia (aka high levels of sugar) can get in the way of your recovery, Dr. Kilkenny says. Hyperglycemia is associated with hospital-acquired infections, per a February 2021 article in ‌Diabetes Care‌.
  • Reduced stress hormone levels‌ and increased energy and alertness
  • Eased depressive symptoms‌ — depression can be common after surgery or when you’re ill
  • Support of your immune function‌ — You’re more prone to illness when your sleep is less than optimal, Dr. Kilkenny notes. “But also the actual immune system is slowed, so the production of antibodies are reduced.”

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All this is to say that sleep matters for your immune function, healing and also your mental wellbeing, says Alex Dimitriu, MD, who’s double board-certified in psychiatry and sleep medicine and is the founder of Menlo Park Psychiatry & Sleep Medicine.

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And sleep during hospital stays is particularly important for older adults, because a lack of it contributes to delirium, Dr. Dimitriu notes. This occurs when you don’t get enough deep sleep, preventing your brain from clearing toxic metabolites, and leading to disorientation and being agitated, Dr. Dimitriu says. Delirium “prolongs hospital stays, results in falls and can take weeks to recover from,” he says.

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Why It’s So Tricky to Sleep in Hospitals

There are near-endless reasons why hospitals are hard on sleep. Here are just a few:

  • It’s not familiar:‌ Sleeping while you travel can be hard due to the “first night effect” when you struggle to sleep due to unfamiliar surroundings, according to an April 2019 article in ‌Psychiatry Research‌. In the hospital, that experience is compounded — not only are you on guard due to an unfamiliar bedroom (and potentially a roommate who is a stranger), but unlike a hotel, no real effort has been made to supply you with a comfortable mattress and pillows and soft-to-the-touch bedding. Take the mattress: It’s designed for washing, Dr. Kilkenny notes, not for comfort. Plus, room temperatures may not suit your preferences.
  • Noise:‌ “Hospitals are noisy places full of beeping machines,” Dr. Dimitriu says.
  • Activity:‌ At home, when it’s time to go to bed, a restful atmosphere takes over. You get that “all through the house, not a creature was stirring” vibe. Not so in a hospital! “In a busy hospital, there is activity ongoing 24/7. There are people running about at all hours of the night. The night shift functions pretty much at the same intensity as the day shift,” Dr. Kilkenny says.
  • Interruptions:‌ In a hospital, it’s easy to get the sense people don’t really care about your sleep. “Staff will often come to check vital signs, drips and other devices, as well as drawing blood for lab work at odd hours of the night or morning,” Dr. Dimitriu says. Plus, you may have a roommate, which means double the interruptions, as staff enter to check your vitals, and then your roommate’s.
  • Lights:‌ “It is never truly dark in a hospital,” Dr. Kilkenny says — the lights are dimmed but not off in the hallways.
  • You’re in pain — or feeling distressed:‌ You may feel pain or anxiety or stress when you’re staying in the hospital, Dr. Kilkenny notes.

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What You Can Do to Get Better Sleep

1. Check on Your Hospital’s Sleep Protocols

If you’re in the hospital overnight, you might be woken up several times — phlebotomists typically collect blood from patients at 4 a.m. so labs are ready for physicians’ morning rounds, Dr. Arora says. Nurses may stop by once or several times to check on your blood pressure and other vitals and deliver medications.

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None of this is conducive to sleep, and frustratingly for anyone woken up several times, some of these actions may not even be necessary. For example, there’s no evidence to support taking vitals from every hospitalized patient every four hours, Dr. Arora says. She’s the co-author of a May 2020 article in the ‌Journal of Hospital Medicine‌ titled “Things We Do For No Reason™: Routine Overnight Vital Sign Checks,” which posits a better strategy is forgoing overnight vitals with low-risk patients.

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In a pilot study — which again involved Dr. Arora, who describes improving sleep in hospitals as “my forte” — researchers shared educational resources, a sleep kit (with earplugs and similar sleep-promoting items) and recommended three questions for patients to ask their care team:

  1. Can I get my blood drawn during waking hours?
  2. Do I need overnight vitals?
  3. If I have to be woken up during the night, can I get everything done all at once?

Patients who asked those questions “were significantly more likely to experience nights with fewer disruptions due to nighttime vitals,” according to the 2021 pilot results published in ‌BMC‌‌.

While you’re not part of this pilot study, you too can ask these straightforward questions — and doing so may lead to far superior sleep! “Speak with your doctor and nursing staff to ask how much all nightly interruptions could be reduced within reason,” Dr. Dimitriu recommends.

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2. Stay on Your Sleep Schedule

“The same sleep hygiene steps that one should use at home should be replicated in the hospital; as best as possible,” Dr. Kilkenny says.

That means avoiding big meals close to bed, and skipping alcohol and caffeinated beverages near bedtime too. If you usually dim the lights at 9 p.m., then read for another hour before turning the lights off completely and drifting off, see if you can do so in the hospital.

“Try to stay on your consistent sleep schedule and stick with your relaxing pre-bedtime routine even while in the hospital,” Dr. Kilkenny says.

By the way, sticking to your usual sleep schedule means you’ll want to wake up at your usual time, too.

3. Get Light During the Daytime

At night, you’ll want darkness for better sleep (more on that in a moment). But during the day, you want bright, natural light, Dr. Dimitriu says. So, “open the blinds by day,” he says.

Again, this may or may not be possible, depending on your hospital room setup.

4. Be Active During the Day (if Possible)

Being bed-bound by day leads to poor sleep, Dr. Dimitriu says. “You have to be ‘vertical,’ by day, to sleep better ‘horizontally,’ by night,” he explains.

Getting out of bed may not be possible during your hospital stay. But aim to “move around as much as possible during the day,” Dr. Dimitriu says.

Maybe that means changing the incline of your bed so you’re more seated, or going for a walk down the hospital corridor. You can try doing exercises in your bed or chair, too, according to Memorial Sloan Kettering Cancer Center (MSKCC). Check in with your health care team about what’s doable, and what’s off-limits.

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And, do your best to avoid napping. That can be tricky, because a long boring day stuck in bed can make a nap tempting. But ultimately, napping during the day can make it harder to fall asleep at nighttime. If you need to nap, do so earlier in the day.

5. Request Meds

You’ll want to avoid over-the-counter sleeping pills (think: Benadryl), says Dr. Dimitriu. Also best avoided are many prescription sleeping aids such as zolpidem or alprazolam (aka, Xanax).

“Such medications are frowned upon in the hospital because of their propensity to cause confusion or unsteadiness, especially in the elderly,” Dr. Kilkenny says.

But you’re not without options: Typically, if you need a sleep aid in the hospital, you’ll be given melatonin, Dr. Kilkenny says.

Pain can also get in the way of sleep. In fact, along with middle-of-the-night vital signs, it’s one of the top causes for disrupting sleep, according to a February 2017 study in the ‌Journal of Sleep Medicine‌, which surveyed both patients and nurses.

Dr. Arora was one of the researchers of this study. Along with issuing surveys, the researchers also had patients wear an actigraph device (which measures activity during sleep) to measure patients’ sleep time, and found that “pain was associated with the greatest objective sleep loss.”

6. Reduce Sounds and Light at Night

Obscure the brightness and noise of the hospital with sleep masks to cover your eyes and ear plugs, suggests Dr. Dimitriu. Or, use an app on your phone for white noise, or bring your white noise machine from home.

Once it gets dark outside, dim the lights in the room, Dr. Kilkenny suggests. And follow the same best practices as you would at home: “Avoid any bright lights even from computers or iPads especially for the hour or so before sleep,” Dr. Kilkenny says.

If you can’t go without your device in the pre-sleep hours, turn down the intensity of the light, he says.

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7. Bring Items From Home — Maybe

You may want to consider bringing items from home, such as pillows or blankets, or a framed photo to make your hospital room more homey.

Other items you might want to bring from home to feel more comfortable and stick to your at-home routine are a bathrobe, slippers and headphones, according to MSKCC.

But check first!

“Many physicians would suggest not bringing these items to the hospital in an effort to avoid bringing home possible contaminants or infections that are common in busy hospitals,” Dr. Kilkenny says.

8. Request Comfort-Boosting Items

While you may not be able to bring a pillow from home (your own pillow is the best pillow, obviously), you can ask for an extra one, Dr. Kilkenny says.

Other things you can request: an extra blanket, or moving to a room without a roommate if yours is disruptive.

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Functional Fitness Is the Most Practical Form of Exercise You Can Do — Here’s How https://www.mydietfitnesstips.com/index/2024/01/07/functional-fitness-is-the-most-practical-form-of-exercise-you-can-do-heres-how/ https://www.mydietfitnesstips.com/index/2024/01/07/functional-fitness-is-the-most-practical-form-of-exercise-you-can-do-heres-how/#respond Sun, 07 Jan 2024 14:02:38 +0000 https://www.mydietfitnesstips.com/index/2024/01/07/functional-fitness-is-the-most-practical-form-of-exercise-you-can-do-heres-how/
Deadlifts, push-ups and lunges are among the best functional fitness exercises.
Image Credit:
Fly View Productions/E+/GettyImages

Movements like climbing stairs, carting a trash can out to the curb and squatting down to load the washing machine may seem like second nature.

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But as you age, grow more sedentary or change your lifestyle, those seemingly simplistic tasks can feel as difficult as scaling a mountain or pushing an Olympic bobsled.

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Enter: functional fitness, a training style meant to help you move easily and live pain-free.

Here, pro trainers break down the key elements of the fitness approach, why it’s so beneficial and how you can start incorporating functional fitness into your routine with a six-move workout.

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What Is Functional Fitness?

Simply put, functional fitness is a type of training that preps your body for the movements you perform in your everyday life, says Tina Tang, CPT, a NCSF-certified personal trainer and strength coach.

In a functional workout, you might practice movement patterns such as squatting, hinging, pulling, pushing and carrying — which translate to real-life actions like standing up from a chair, bending over and picking up your cat, pushing your kid’s stroller down the street and lugging heavy grocery bags to your car.

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“Functional training really refers to doing exercises to help you make everyday life easier or everyday activities stronger,” she says. “So for a someone who wants to be able to pick up their grandchild, functional training would be squatting with a biceps curl, for instance.”

Functional fitness can also be training specific to an activity, according to Steve Stonehouse, CPT, a NASM-certified personal trainer and the director of training at Body Fit Training.

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Say you’re traveling to Hawaii next month and you have a few kayaking excursions on your itinerary. You might adjust your workout routine to include more pushing and pulling movements so your body can tackle those outings with ease, he explains.

What’s considered a “functional” fitness program is specific to the individual. Someone who works as a package delivery person may prioritize more pulling, lifting and carrying movements than an elementary school teacher who squats down to interact with small children all day.

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As a whole, though, the focus is on exercises that allow you to move better and without pain, Stonehouse says.

Functional Fitness vs. Strength Training

When training for functional fitness, strength work will most definitely be included in your program. But instead of planning your workouts around muscle groups, you’ll base them on specific movement patterns, Stonehouse says.

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That means you might walk into the gym with the goal of performing squatting exercises (think: sumo squats, split squats) rather than targeting your glutes and quads.

The exercises in functional fitness workouts may also be performed for time (say, 30 to 60 seconds) rather than reps, Stonehouse says. After all, building muscular endurance — a muscle’s ability to produce and maintain force for long durations — is just as important for your daily functioning as muscular strength. (Activities like mowing the lawn and climbing up your apartment’s five flights of stairs call on muscular endurance.)

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Though it’s not a hard-and-fast rule, “if you’re doing muscle-specific stuff, you probably want to be in the rep-counting game,” Stonehouse says. “And if you’re doing functional stuff — you’re not training for anything [specific], you’re just wanting to be a more dynamic human and live longer and move better — you’re typically going to want to do your work for time.”

A functional fitness routine may incorporate the same pieces of equipment as a straight-up strength workout, including kettlebells, dumbbells and barbells. You’ll also utilize tools like your own body weight, resistance bands and sandbags, according to the experts. Still, “it’s not so much about the tool as it is about what your body’s doing,” Tang says.

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With generic strength training, you might perform three sets of 10 reps of squats on a Smith machine. The exercise exhausts your muscles’ strength, but the bar has a predetermined path of motion, so your body doesn’t need to work harder to provide stability, Stonehouse says.

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On the flip side, your functional fitness workout might feature three sets of 10 reps of walking lunges with a sandbag on your back. The exercise not only tests your muscles’ strength, but it also challenges your balance, stability, coordination and flexibility, he explains.

Benefits of Functional Fitness

1. It Makes Daily Activities Easier, Especially as You Age

Regardless of your overall fitness goals, engaging in some functional training is worthwhile, according to the experts. It gives you the strength to put your carry-on in a plane’s overhead compartment, open a heavy door and pick hefty moving boxes up off the ground.

But it’s particularly valuable for folks over 50 years old, when joints are stiffening, balance is declining and muscle mass is naturally atrophying, Tang says.

By practicing squats, lunges and the like, older individuals may feel more confident and capable of walking up and down the stairs or sitting on the toilet without crashing down, she says.

“As people get older, if they fall and break a bone, it [may be] because they’ve got a lack of reaction time or coordination or strength to grab something real quick and catch themselves,” she says. “You kind of have to train it as you get older because you just naturally lose it. So functional fitness is important for everyone — but [particularly] for those who are getting older — to just be able to have a higher quality of life.”

2. It Challenges Your Core

One surprising benefit of functional fitness: It trains your core without you even realizing it. By working with tools that allow for dynamic motion like sandbags, dumbbells and bands — rather than weight machines with set paths of motion — your body is able to move in any direction.

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That that means you’ll need to activate your stabilizing muscles, namely your core, to stay upright and maintain good form, Stonehouse explains.

Consider the example of the walking lunge with a sandbag on your back. If you’re not intentionally bracing your core during the balance-heavy exercise — you’re just mindlessly lunging — there’s a good chance you’ll topple over as you step forward.

3. It Trains Your Body in Multiple Planes of Motion

When programmed well, a functional fitness routine will challenge your body in every direction of movement — side to side, rotational and backward and forward (the latter of which most workout regimens overemphasize).

“Life happens in all three planes of motion, so it’s really important that we train in all three planes of motion,” Stonehouse says.

Consider this: If the subway you’re riding comes to a sudden halt, you’ll likely step one leg out to the side or behind you to keep your balance. Practicing lateral and reverse lunges will ensure you’re physically prepared when that moment comes.

4. It Gives Your Mind a Boost

“I really do believe that when you do hard things [such as a tough workout], more than just your muscles benefit,” Stonehouse says. “I think your mind really benefits from it. You’re regularly showing yourself that you can overcome and you can do hard things.”

In fact, studies have shown that exercise enhances mood and self-esteem and decreases stress tendencies, and people who exercise regularly have a better frame of mind, according to a January 2023 review in ‌Cureus‌.

“Why else should someone think about fitting some functional fitness training into their lifestyle? Of course, you’re going to get stronger and move better and live longer — all those great things that everybody knows. But I think you’re going to be a lot happier, too,” Stonehouse says.

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A Sample Functional Fitness Workout

To get a taste of functional fitness, try this six-exercise workout created by Tang.

Grab a pair of light to medium weights, depending on your fitness level, and perform three rounds of the first superset, taking a 60- to 90-second break in between rounds. Then, repeat the process with supersets 2 and 3. (FYI: A superset is when you perform two back-to-back movements with little rest in between.)

While Tang recommends performing 10 reps per set of each exercise, you can also work for time; consider 30- to 45-second intervals and work your way up from there.

Superset 1

1. Push-Up

This functional fitness exercise builds strength in, you guessed it, the pushing movement pattern. If you can’t do a full push-up on the floor, try performing the exercise against a wall or on your knees.


Sets

3

Reps

10
  1. Position yourself on your hands and knees, hands under shoulders and knees under hips.
  2. Step your feet back and straighten your legs so that you’re balanced on your palms and toes.
  3. Your body should make a straight line from head to hips to heels, and your hands should be directly under your shoulders or slightly wider apart.
  4. Bend your elbows at a 45-degree angle to your body and lower your body to the floor.
  5. Make sure to keep your body in one straight line from the neck through the spine to the hips and down to the heels.
  6. Press into your palms and push the floor away from you to come back up to a high plank, still keeping your body in one straight line.
  7. Repeat.

2. Forward Lunge

As you age, it can become difficult to lower down onto one knee (e.g., when you’re playing with your grandchildren) and stand back up again. The forward lunge will help you build strength in the movement pattern.

Note: In your typical training routine, remember to practice a variety of lunges, including lateral, reverse and curtsey versions. You can also test your body in the transverse (aka rotational) plane of motion by twisting your torso toward the front knee at the bottom of your forward lunge.


Sets

3

Reps

10
  1. Stand with your feet hip-width apart, your toes pointing forward, and your arms hanging at your sides, holding a dumbbell in each hand.
  2. Draw your shoulders down and back away from your ears and engage your core. On an inhale, step your right foot forward about 2 feet, keeping it aligned with your right hip.
  3. Then, slowly bend your right knee to lower your body to the floor. Pause when your right knee forms a 90-degree angle and your right thigh is parallel to the floor.
  4. On an exhale, press through your entire right foot to straighten your right leg and return to standing, your right foot returning to the floor next to your left foot.
  5. Repeat on the opposite leg.
  6. Continuing to alternate legs for all reps.

Tip

You can perform a forward lunge without dumbbells to make the move easier.

Superset 2

1. Bent-Over Row

Training the bent-over row, a pulling-focused functional exercise, will give you the strength necessary to open a heavy shop door or move your couch across the living room. To make this exercise harder, you can do a single-arm row.


Sets

3

Reps

10
  1. Stand with your feet hip-width apart, your toes pointed forward, and your arms hanging at your sides. Hold a dumbbell in each hand with your palms facing your legs.
  2. Engage your core and draw your shoulders down and back.
  3. Then, bend your knees slightly and hinge at your hips until your torso is leaning forward about 45 degrees. Allow your hands to hang below your shoulders. Your back should be flat, neck neutral, and palms facing toward one another.
  4. On an exhale, engage your lats and drive your elbows up toward the ceiling behind you until they’re in line with your ribcage. Keep your elbows tucked close to your sides and back flat throughout the movement.
  5. Pause, then on an inhale, slowly straighten your arms to lower the dumbbells to the floor and return to the starting position.
  6. Repeat.

2. Deadlift

You may not realize it, but you perform a deadlift every time you bend over to pick up a dog toy or a bulky laundry basket off the floor. If you’re new to the deadlift, you can perform the move without weights to get the hang of the movement.


Sets

3

Reps

10
  1. Stand with your feet hip-width apart, your toes pointed slightly out to the sides and your arms hanging in front of your thighs. Hold a dumbbell in each hand with your palms facing toward you.
  2. Draw your shoulders down and back and engage your core and lats. Keep your arms straight.
  3. On an inhale, slowly send your hips back and bend your knees slightly to lower the dumbbells to the floor.
  4. Continue pushing your hips back until the dumbbells are as close to the floor as possible or you feel a stretch in your hamstrings. Keep your neck neutral and gaze forward throughout the movement.
  5. On an exhale, push through your feet and drive your hips forward to return to standing, making sure to keep your chest raised throughout the movement.
  6. Repeat.

Superset 3

1. Overhead Press

Practicing an overhead press will get your upper-body muscles ready to put a heavy box of holiday decorations back onto your closet’s top shelf.


Sets

3

Reps

10
  1. Stand with your feet hip-width apart and arms hanging at your sides, holding a dumbbell in each hand.
  2. Bend your elbows to curl the dumbbells up. Extend your elbows out to the sides, slightly in front of your body. Your palms should be facing away from you.
  3. Brace your core, gaze forward and keep a neutral spine.
  4. On an exhale, press both dumbbells up toward the ceiling. Your arms should be slightly in front of your body, not in perfect alignment with your shoulders. Continue pressing until your arms are straight but not locked.
  5. On an inhale, slowly bend your elbows to lower your arms back to the starting position.
  6. Repeat.

2. Single-Arm Racked Squat

This functional exercise mimics real-life movements like dropping down to look at your cupcakes through the oven window or to pull a weed from your garden bed, especially when you’re carrying a bowl of batter or freshly picked veggies in one hand.

To make the move easier, you can squat onto a chair or box. To make the move harder, consider combining the squat and press into a thruster.


Sets

3

Reps

5
  1. Stand with feet slightly wider than hip-width apart, toes turned slightly outward, and the end of one dumbbell resting on the top of your right shoulder.
  2. Extend your left arm out to the side at chest height.
  3. Engage your core, then on an inhale, sit back into your hips and bend your knees to lower body until thighs are parallel to the floor (or as close as you can comfortably go). Keep your chest up and prevent your back from rounding.
  4. On an exhale, press through your feet to straighten your legs and return to standing.
  5. Repeat.
  6. Perform 5 reps with the dumbbell in your right hand, then 5 reps with the dumbbell in your left hand.

Is Functional Fitness Right For You?

A functional fitness routine can benefit practically everyone, as its goal is to help you feel and move at your best in your everyday life. Still, older individuals who are noticing that day-to-day movements or tasks are becoming more difficult may want to prioritize functional exercises, Tang says.

The same goes for people who are in a more sedentary stage of life due to age, a career change, kids, or an injury, Stonehouse adds.

“Certainly older people and anybody in the middle that, due to circumstances, are moving less — they need to add [functional fitness] in,” Stonehouse says. “If you don’t use it, you lose it.”

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A 20-Minute, Full-Body Workout to Strengthen and Relax You Before Bed https://www.mydietfitnesstips.com/index/2024/01/05/a-20-minute-full-body-workout-to-strengthen-and-relax-you-before-bed/ https://www.mydietfitnesstips.com/index/2024/01/05/a-20-minute-full-body-workout-to-strengthen-and-relax-you-before-bed/#respond Fri, 05 Jan 2024 14:00:28 +0000 https://www.mydietfitnesstips.com/index/2024/01/05/a-20-minute-full-body-workout-to-strengthen-and-relax-you-before-bed/
Child’s pose, Cossack squats and side planks are examples of exercises to strengthen and relax you before bed.
Image Credit:
Goodboy Picture Company/E+/GettyImages

Sometimes your body needs a little movement to help you relax before catching some shut-eye. However, engaging in an invigorating sweat session before your head hits the pillow often isn’t the answer.

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That’s because doing high-intensity workouts in the evening (if you work the day shift, that is) can elevate your heart rate and may ultimately disrupt your sleep cycle, a small May 2014 study in the ‌European Journal of Applied Physiology‌ found.

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However, some types of workouts may not leave you feeling “amped up” for hours on end. Exercise that requires light to moderate effort — rather than strenuous activity — was shown to help induce sleepiness, according to a February 2019 review in ‌Sports Medicine‌.

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Ahead, we share a comprehensive, 20-minute workout created by Staci Alden, CPT, PCT, a personal trainer, Pilates certified teacher and Balanced Body educator, that you can do before cracking open a book, washing your face and hitting the hay.

We’ve also got tips on how to make evening exercise work for you, plus the many benefits you can reap by working out at this time.

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How to Do The Workout

You won’t need any gym equipment (think: dumbbells and jump ropes) to perform the following movements. A yoga mat with a flat surface underneath and a wall for you to prop your legs up on at the end of the session is all that’s necessary.

Before getting into the bulk of the workout, Alden recommends doing a 4- to 5-minute warm-up, consisting of four core movements. Each exercise should be performed for 60 seconds. You won’t need to do more than one round of these warm-up exercises unless you feel like you could benefit from doing another set.

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For the actual workout, you’ll also perform each exercise for 60 seconds. Once you’ve made it through all of the exercises once, you have the option to repeat them in a second round. Just be sure to save the final exercise, legs up the wall, for the very end of your workout.

“Feel free to stay in this position as long as it takes to feel your heart rate come down and begin to feel more relaxed and ready for bed,” Alden tells LIVESTRONG.com.

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She also advises performing each exercise slowly to keep your heart rate low and engage in your mind-body connection — having control over your movements requires your brain to cooperate with your body.

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‌‌Check out more of our ​​20-minute workouts here​​ — we’ve got something for everyone.

The Workout

Warm-Up

1. Torso Rotation to Roll-Down

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This movement can help recruit core muscles, stretch your hamstrings and lower back and lengthen your spine, Alden says.


Sets

1

Time

1 Min
  1. Stand tall with your feet hip- to shoulder-width apart.
  2. Raise your arms to chest level and bend your elbows so your forearms are parallel with your chest and your fingertips are facing in toward each other.
  3. Take a deep breath in. On the exhale, rotate your torso to the left and then the right.
  4. Breathe in and raise your arms straight up above your head.
  5. On the exhale, pull your core muscles in toward your spine as you bend forward at your hips and let your head and arms hang.
  6. Inhale and slowly stand back up into starting position, one vertebrae at a time.
  7. Repeat.

2. Reverse Lunge With Reach and Twist

Performing this exercise can help strengthen leg muscles as well as lubricate those in the shoulders and lower back, Alden says.

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Sets

1

Time

1 Min
  1. Stand tall with your feet hip-width apart, arms at your sides.
  2. Step your right leg back behind your body while simultaneously bending your right knee and lowering your hips. Keep your torso straight.
  3. Stop when your left knee is at a 90-degree angle and your left thigh is parallel to the floor.
  4. As you lower down into a lunge, lift your arms straight up into the air so your biceps are by your ears.
  5. Bend your arms at your elbows and twist your torso to the left, then back to center.
  6. Press into your right heel, squeezing your glutes to stand up, while bringing your left leg and both arms back to the starting position.
  7. Repeat, this time stepping your left leg back into a lunge and rotating your torso to the right.
  8. Continue alternating sides for each rep.

Tip

Move slowly through each rep to help maintain your balance, avoid injury and avoid spiking your heart rate.

3. Inchworm

Doing the inchworm as a dynamic warm-up exercise can help activate and strengthen your upper body and core, Alden says.


Sets

1

Reps

60
  1. Begin standing with your feet hip- to shoulder-width apart and your arms straight above your head, biceps by your ears.
  2. With a slight bend in your knees, hinge at your hips and reach your hands to the ground.
  3. Brace your core as you walk your hands out in front of you into a high plank with your hands beneath your shoulders and a neutral spine.
  4. Keeping your core tight, walk your hands back to meet your feet and return to standing.
  5. Repeat.

Tip

Bend your knees as much as you need to reach the floor, Alden says. Also, if doing a high plank is too much on your lower back, consider dropping to your knees for support.

4. Cat-Cow Pose (Bitilasana Marjaryasana)

Cat-cow pose will help you slow down your heart rate and recover from the above movements, Alden says. It can help you mobilize your spine as well.

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Sets

1

Time

1 Min
  1. Start on your hands and knees on all fours.
  2. Inhale as you drop your belly toward the floor, arching your back and lifting your head and tailbone toward the ceiling.
  3. Exhale as you round your back, pressing your mid-back toward the ceiling and tucking your chin under.
  4. Repeat.

Tip

The wider you spread your fingers, the less tension there will be on your wrists, according to Alden.

Optional: ‌Repeat one of the above exercises twice for a 5-minute warm-up.

Main Workout

1. Cossack Squat

This squat variation is great for strengthening your glutes and opening up your hips and inner thighs, according to Alden.


Sets

1

Time

1 Min
  1. Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. (If the position feels uncomfortable, move your feet in a little closer).
  2. Bring your hands up to prayer position in front of your chest.
  3. Keeping your torso upright, brace your core and shift your weight into your right foot.
  4. Bend your right knee to sink your hips into a squat, keeping your left leg straight and allowing your left toes to rotate up off the floor toward the ceiling.
  5. Press through your right foot to extend your leg and stand back up.
  6. Repeat on this side for 60 seconds, then switch sides for another 60 seconds.

2. Side Plank

Side planks target your obliques (the muscles located on the sides of your abdomen) and shoulder muscles, Alden says.


Sets

1

Time

1 Min
  1. Lie on your right side with your feet staggered (left foot in front of right foot) and your right elbow under your right shoulder, forearm along the floor.
  2. Press through your right forearm and lift your body up so that you’re balancing on your right forearm and foot.
  3. Extend your left arm toward the ceiling.
  4. Hold for 60 seconds (taking breaks if and when you need to) before lowering yourself to the floor.
  5. Repeat on the other side, holding for 60 seconds.

Tip

To make the side plank easier, you can drop your right knee to the ground for more support.

3. Child’s Pose (Balasana)

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Child’s pose is a hip-opening movement that will allow you to breathe deeply and calm your body, Alden says.


Sets

1

Time

1 Min
  1. Start on your hands and knees in an all-fours position with your shoulders stacked over your wrists and your hips stacked over your knees.
  2. Take a deep breath in. As you exhale, bow forward to fold over your knees and rest your forehead down on the mat.
  3. Stretch your arms forward with your palms facing down, and gently press your hips back and down onto your feet to stretch your lower back and outer hips.
  4. If this feels restrictive, try widening your knees even farther apart until you feel more comfortable. Alternatively, you can bring your knees closer together, or all the way together, if that position suits you better. A good rule of thumb is to listen to your body and do what feels right!

Tip

Focus on breathing deeply, sending oxygen to the back of your rib cage, Alden says.

4. Plank to Alternating Ankle Reach

Move slowly through this exercise to help initiate a recovery effect, Alden says.


Sets

1

Time

1 Min
  1. Position yourself on your hands and knees, hands under shoulders and knees under hips.
  2. Step your feet back and straighten your legs so that you’re balanced on your palms and toes in a high plank position. Your hands should be directly under your shoulders or slightly wider apart.
  3. Reach your left hand back toward your right foot to tap your toes, lifting your hips up to a pike or inverted “V” position as you do so.
  4. Return back to high plank position, then reach your right hand back toward your left foot to tap your toes, lifting your hips up to a pike or inverted “V” position as you do so.
  5. Continue alternating sides for each rep.

5. Back Extension With Side Bend

This move allows you to strengthen the muscles located in your mid and lower back, Alden says. It’s also good for postural support.


Sets

1

Time

1 Min
  1. Lie on your stomach with your feet together and your hands in front of head, elbows bent and flared out to the sides.
  2. Press your belly into the ground as you lift your head and chest up and off the ground.
  3. Bend your torso to the left, then return to center, then bend your torso to the right.
  4. Continue alternating which side you bend to for 60 seconds, taking breaks to lower your chest back down to the floor if needed.

Tip

Keep your eyes down so you’re looking toward the top of your mat, Alden says.

6. Roll-Up

This move helps activate your deep core and initiate purposeful breathing, Alden says.


Sets

1

Time

1 Min
  1. Lie on your back with your entire body resting on the mat. With your shoulders wide and palms facing the ceiling, stretch your arms up overhead, reaching your legs forward with knees locked, lengthening through pointed toes.
  2. With a slow inhale, flex your feet and bring your arms up to the ceiling and roll your head up to bring your chin to your chest.
  3. As you exhale, slowly roll up and forward, adjusting your arm position so the arms stay extended out in front of the shoulders.
  4. Continue to roll forward, bending all the way over, and try to reach your forehead to your knees while still keeping the chin on the chest.
  5. On the return, inhale as you keep the abdominals contracted and the chin to the chest and slowly reverse the movement, articulating the spine back down to the floor vertebrae by vertebrae.
  6. Repeat.

7. Glute Bridge

Performing glute bridges can help strengthen the backs of your legs and stretch your hip flexors, Alden says.


Sets

1

Time

1 Min
  1. Lie on your back with your arms resting by your sides, knees bent and feet flat on the ground hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can just touch it with your fingertips.
  2. Relax your arms alongside your body. Think of your shoulders being “glued” to the floor to help keep your spine neutral.
  3. Squeeze your glutes and core, and press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest. Resist the urge to arch your lower back as you raise your hips. Focus on keeping your spine in a neutral position throughout.
  4. Hold this position for a few seconds with your glutes engaged.
  5. Slowly lower your hips back down to the ground and reset in the starting position for a second before lifting back up.
  6. Repeat.

8. Legs Up the Wall Pose (Viparita Karani)

Consider legs up the wall pose your cool down. “Prop yourself with as many pillows and blankets as you like and stay in this position as long as needed to slow down your heart rate and feel ready for bed,” Alden says.


Sets

1

Time

2 Min
  1. Sit with your right side against a wall.
  2. Gently turn your body to the right and bring your legs up onto the wall. If you’re using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.
  3. Lower your back to the floor and lie down. Rest your shoulders and head on the floor.
  4. Shift your weight from side to side and scoot your sit bones close to the wall.
  5. Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it.
  6. Let the heads of your thigh bones (the part of the bone that connects the hip socket) release and relax, dropping toward the back of your pelvis.
  7. Close your eyes and aim to stay in this pose for at least 1 to 2 minutes, if not more, breathing in and out through your nose.
  8. To come out of this pose, slowly push yourself away from the wall and slide your legs down to the left side. Use your hands to press yourself back up into a seated position.

Benefits of Doing an Evening Workout

Doing gentle, body-weight exercises and moving your spine in all directions can help promote healthy circulation and prepare your body for rest, Alden says.

Findings from a December 2022 review in ‌Nature and the Science of Sleep‌ even noted that engaging in moderate-intensity physical activity in the later hours can help lull you to sleep.

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Physical activity before bedtime may even help regulate body temperature, which can also help you fall asleep.

An August 2023 review in ‌Cureus‌ pointed out that it takes 30 to 90 minutes after a workout for body temperature to come down. And, as your body prepares for sleep, it begins to drop in core temperature, per a classic April 2004 review in ‌Sleep Medicine Reviews‌. By this logic, doing a workout a few hours before bedtime may help to set the stage for a healthy sleep cycle.

Tips for Evening Workouts

No matter what time of day your workout is, it’s important to ensure you eat the right balance of foods before and after your workout. When it comes to fueling before an evening workout, registered dietitian Amanda Sauceda, RD, recommends eating a few hours before your workout to ensure everything has properly digested.

“The more active you are, the more [calories] you need to eat. So, a pre- and post-workout snack is helpful for fueling your muscles,” Sauceda tells LIVESTRONG.com. “Have a snack with easy-to-digest carbs and protein to help replenish your energy and aid with muscle recovery.”

For instance, peanut butter toast could be a great snack to have after an evening workout. Just make sure you stop eating at least two hours before bedtime, she says. This way, you give your body some time to digest the food so you don’t experience heartburn while laying down or other issues falling asleep.

Consider working out at least three hours before you plan on going to bed so your heart rate has plenty of time to come down and so that you can eat a snack or meal.

.

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This One Mobility Exercise Loosens Tight Shoulders https://www.mydietfitnesstips.com/index/2024/01/05/this-one-mobility-exercise-loosens-tight-shoulders/ https://www.mydietfitnesstips.com/index/2024/01/05/this-one-mobility-exercise-loosens-tight-shoulders/#respond Fri, 05 Jan 2024 13:10:48 +0000 https://www.mydietfitnesstips.com/index/2024/01/05/this-one-mobility-exercise-loosens-tight-shoulders/

Image Credit:
South_agency/E+/GettyImages

Many of us struggle with tight lats and triceps. We use these muscles for lots of exercises, and they can get stiff when we sit all day at work. The bad news: Over time, tight lats and tris can negatively impact our shoulder mobility and contribute to pain in our shoulders, neck or lower back.

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But there’s good news, too. You can loosen up your upper back, arms and shoulders — and improve your shoulder mobility — using a drill called the bench prayer stretch.

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The bench prayer stretch, also known as the bench thoracic spine mobilization, is a simple drill where you place your elbows on a bench and rock backward to stretch your upper body.

You can use this exercise to stretch your back and arms, and it can also improve mobility in your thoracic spine and shoulders.

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The prayer stretch primarily stretches your latissimus dorsi and the long head of your triceps. You may also feel some stretching in your neck and glutes along with activation of your core muscles.

Add it to your warmup, workouts or daily mobility routine to move better now — in and out of the gym.

How to Do the Prayer Stretch on a Bench


Time

1 Min

Activity

Mobility Workout
  1. Kneel on the floor facing an exercise bench or another elevated surface. Place a foam pad or pillow under your knees for comfort.
  2. Place your elbows on the bench and press your palms together. Make a double chin to keep your head tucked.
  3. Rock your hips back toward your feet. Arch your upper back as you gently push your head down between your arms beneath the edge of the bench. You should feel a stretch in the sides of your back and the back of your arms.
  4. Hold the stretch position for 30 to 60 seconds while you take slow, relaxed breaths. Or, you can slowly rock back and forward for 5 to 10 reps.

Tip

If you want to take your bench prayer stretch to the next level, perform it holding a broomstick or PVC pipe in your hands. This allows you to pull yourself into a deeper stretch.

Benefits of the Bench Prayer Stretch

1. Loosens Up Tight Muscles

The prayer stretch on a bench is very effective at stretching your lats, which are the large muscles that span most of your middle back. You can also use it to relax tight triceps.

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Both of these muscles see lots of action at the gym because you use them in so many different exercises. Tight lats and triceps can both limit joint mobility and potentially contribute to aches and pains.

You can use the bench prayer stretch to loosen up so you feel better in and out of the gym. For best results, do this at least once or twice a week. Consistent practice is essential to see lasting benefits.

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2. Improves T-Spine Mobility

Your thoracic spine is the portion of your spine running from the bottom of your ribs up to your neck. This area should be able to easily flex (bend), extend (arch) and rotate.

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T-spine mobility is an essential if you want to keep your neck, shoulders and low back healthy. Unfortunately, many factors can make your T-spine more stiff. Lack of use, too much sitting in front of a computer and even an unbalanced training program can all contribute to T-spine mobility limitations.

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The bench prayer stretch can help you reclaim mobility here, particularly your ability to extend. Focus on gently arching your upper back each time you perform the stretch.

3. Improves Overhead Mobility

The combination of looser lats and triceps plus improved T-spine mobility often leads to better overhead mobility. That’s because you need to be able to extend your T-spine and lengthen your arms in order to push or pull weights overhead.

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If you struggle to get your arms overhead without bending your elbows or arching your lower back, the bench prayer stretch can help.

How to Add It to Your Routine

1. As Part of Your Warmup

The prayer stretch is the perfect addition to your pre-strength training warmup. If you’re using this before you train, use the dynamic version where you actively rock back and forth. Perform 1 to 2 sets of 5 to 10 reps.

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2. As Active Rest During a Workout

You can sprinkle sets of prayer stretches throughout your workout to stay loose using a strategy called active rest. This is where you perform stretches or drills in between sets of strength exercises to sneak in extra mobility work.

The bench prayer stretch works particularly well paired with exercises that restrict T-spine movement, such as the barbell and dumbbell bench press. You could also use it with overhead pushing and pulling movements, like overhead press or chin-ups.

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3. As Part of a Daily Stretching or Mobility Routine

If you already have a daily stretching or mobility routine, it’s easy to add the bench prayer stretch. Try performing the static version where you hold the stretch position for 30 to 60 seconds. You can use a sturdy couch or chair if you’re doing this at home.

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How to Do the Alligator Crawl Exercise to Light Up Your Core and Upper Body https://www.mydietfitnesstips.com/index/2024/01/04/how-to-do-the-alligator-crawl-exercise-to-light-up-your-core-and-upper-body/ https://www.mydietfitnesstips.com/index/2024/01/04/how-to-do-the-alligator-crawl-exercise-to-light-up-your-core-and-upper-body/#respond Thu, 04 Jan 2024 14:32:49 +0000 https://www.mydietfitnesstips.com/index/2024/01/04/how-to-do-the-alligator-crawl-exercise-to-light-up-your-core-and-upper-body/
Alligator crawl benefits include working your core and arms, stretching your hip flexors and building shoulder stability.
Image Credit:
Westend61/Westend61/GettyImages

Donkey kicks to inchworms and bear planks — there’s no shortage of exercises inspired by animals. Now, you can add alligator crawls to the list.

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The full-body exercise – named for the low-to-the-ground movement pattern that mimics an alligator’s walk – combines a plank, a push-up and a crawl.

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“This dynamic movement works all the major muscles in your body,” with a particular emphasis on strengthening your core, shoulder and triceps, says Meggan Berg, CPT, a personal trainer and yoga instructor at Life Time Champions in Houston.

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It also improves hip flexibility and doubles as low-impact cardio. Talk about a bang-for-your-buck exercise.

Because the alligator crawl is an advanced body-weight exercise — it requires full-body strength and coordination of multiple muscle groups — it can be pretty strenuous. To avoid getting too tuckered out, Berg recommends mixing the movement into your regular strength routine once or twice a week.

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How to Do the Alligator Crawl


Skill Level

Advanced

Region

Full Body
  1. Begin in a high plank position with your feet hip-width apart and your hands directly under your shoulders.
  2. Walk your left hand forward while drawing your right knee toward your right elbow. As you do this, lower yourself toward the ground into a push-up, hovering an inch or two above the ground.
  3. Press into your palms and push the floor away to come back up to a high plank. Repeat on the opposite side.
  4. Continue this pattern, alternating as you move forward.

Tip

If the move is too challenging, you can modify it to match your current fitness level and progress it slowly.

One way to modify is to nix the traveling element of the exercise. Instead, stay in a stationary plank as you draw one knee to one elbow at a time, then perform a push-up, Berg says. To make it even easier, you can do the push-up on your knees.

You can also try a traveling plank variation like bear crawls, Berg says. Bear crawls—which involve crawling on all fours with your knees hovering a few inches off the ground — have a similar movement pattern to alligator crawls (minus the push-ups), but they put less stress on your joints and your low back.

5 Alligator Crawl Benefits

Here are the top reasons to add the alligator crawl to your weekly exercise rotation.

1. It Challenges Your Core

Berg calls the alligator crawl “a core-strengthening superhero” because it recruits your entire core. And we’re not just talking about your rectus abdominis (i.e., your six-pack muscles)

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This move works all the muscles deep within your abs ‌and‌ back. This includes the transverse abdominis (deepest ab muscle), obliques (muscles on the sides of your torso) and multifidus muscle (deepest low back muscle) just to name a few.

2. It Builds Shoulder Strength and Stability

Both planks and push-ups are stupendous for shoulder strength and stability. The alligator crawl, which takes both these exercises to the next level, delivers double the shoulder benefits.

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The alligator crawl targets the front and middle portion of your shoulders, along with the muscles that surround your shoulders, to enhance stability and strength, Berg says.

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Prioritizing shoulder strength and stability can help offset the effects of slouching at a computer all day ‌and‌ minimize your risk of injury and pain.

3. It Taxes Your Triceps (and Challenges Your Biceps)

Like traditional push-ups, alligator crawls target your triceps. But your triceps get an even bigger burn because of the increased load (when you lift one leg, your weight is redistributed among three limbs, with your arms bearing most of the burden).

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For an even tougher triceps workout, slow down your pace. This will increase your triceps’ time under tension (the amount of time a muscle is under strain) to build greater strength and muscle.

And while traditional push-ups primarily tax your triceps, the alligator crawl also works your biceps as well, Berg says. That’s a big bonus.

4. It Stretches Your Hip Flexors

Alligator crawls build core and upper-body strength, but they also have lower-body benefits. Specifically, they help loosen your hip flexors.

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With this exercise, “you get a stretch with your hip flexors as well as the opportunity to work on hip mobility,” Berg says. Because many of us contend with tight hips (due to sitting all day), any opportunity to improve hip flexibility and mobility is a great thing.

Just keep in mind, loose, limber hips won’t happen overnight. “Increasing mobility and flexibility takes time,” Berg says.

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5. It Doubles as Low-Impact Cardio

Move over treadmill; you can get a killer cardio session with alligator crawls. “The alligator crawl not only offers strength benefits, but it also offers cardiovascular benefits,” Berg says.

Best part, you don’t even have to jump. “Because you are working your whole body, your heart rate will increase,” Berg says. Working all the major muscle groups also results in greater endurance, she adds.

To boost the cardio benefits, simply increase your speed and feel your heart really start pumping.

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A 15-Minute Beginner Barre Workout to Improve Posture and Build Core Strength https://www.mydietfitnesstips.com/index/2024/01/04/a-15-minute-beginner-barre-workout-to-improve-posture-and-build-core-strength/ https://www.mydietfitnesstips.com/index/2024/01/04/a-15-minute-beginner-barre-workout-to-improve-posture-and-build-core-strength/#respond Thu, 04 Jan 2024 14:02:28 +0000 https://www.mydietfitnesstips.com/index/2024/01/04/a-15-minute-beginner-barre-workout-to-improve-posture-and-build-core-strength/
The benefits of a barre workout include building muscle mass in a low-impact way.
Image Credit:
kovaciclea/E+/GettyImages

First, let’s clear up one common misconception about barre: It’s ‌not‌ a dance workout.

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Yes, it includes ballet-based strength exercises (as well as elements of Pilates and yoga). You will hear words like “plié” and “relevé.” And it was developed by Lotte Berk, a dancer who sought to rehabilitate her body after struggling with a spinal injury.

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But despite barre’s connections to dance, it’s not about performing. You don’t need a dance background or a sense of rhythm to try it. In fact, anyone who wants to build muscle, strengthen their core, improve their posture or switch up their current resistance training program can benefit from barre workouts — even if they have two left feet.

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A 15-Minute Beginner Barre Workout

Programmed by Lauren George‌,‌ CPT, fitness instructor, educator and founder of Lauren George Fitness, the following barre workout contains six movements that, when performed together, deliver a low-impact, full-body workout. Set aside about 15 minutes to cycle through the series twice, resting for 30 seconds after each exercise.

You’ll need a chair and enough space to move your arms and legs. Wear comfortable clothes and kick off your shoes, but keep your socks on.

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1. Second Position Plié to Relevé


Sets

2

Time

30 Sec

Region

Core and Lower Body
  1. Stand next to a chair that’s place on your left side.
  2. Stand with your feet wider than hip-width apart and toes pointed out. This is second position.
  3. Hold onto the back of the chair with your left hand and extend your right arm out to the side, allowing a slight bend in the elbow.
  4. Keeping your back straight and core braced, bend your knees and lower into a plié squat.
  5. Keeping your knees bent, lift your heels to balance on the balls of your feet in relevé and sweep your right arm up and over your head.
  6. Lower your heels to the ground and your arm to shoulder height.
  7. Squeeze through your inner thighs to return to standing as you lift your arm overhead.
  8. Repeat the sequence for 30 seconds.

2. Upright Parallel in Relevé


Sets

2

Time

30 Sec

Region

Core and Lower Body
  1. Stand with your feet parallel and thighs pressed together. Place both hands on the back of a chair.
  2. Lift your heels and bend your knees slightly, keeping your back flat. Imagine that the back of your head, shoulders, hips and heels are touching the same wall. This is your starting position.
  3. Bend your knees to lower your body a few inches. Imagine that your back is sliding down the wall.
  4. Return to the starting position and lower again, keeping the heels lifted.
  5. Repeat for 30 seconds.

3. Curtsy Lunge to Oblique Knee Lift


Sets

2

Reps

10

Region

Core and Lower Body
  1. Stand next to a chair that’s place on your left side.
  2. Hold onto the back of a chair with your left hand and stand in a curtsy position: your left foot in front and right foot behind it, heel raised. The toes of both feet should be pointed outward, and your right foot should be back far enough so that you can reach in between your legs.
  3. Extend your right arm to the side at shoulder height. This is the starting position.
  4. Bend your knees, hinge at your hips and lower your torso and right arm toward the ground in a deep curtsy.
  5. As you return to standing, lift your right arm overhead, draw your right leg forward and tap your right toes out to the side.
  6. Using your right obliques, lift your right knee and lower your right elbow to tap them together.
  7. Return your right foot to the side as you lift your right arm overhead.
  8. Draw your right foot back behind the left and repeat the sequence.
  9. Complete 10 reps, then switch sides.

4. First Position Plié to Passé


Sets

2

Time

30 Sec

Region

Core and Lower Body
  1. Stand next to a chair that’s place on your left side.
  2. Stand in first position with your heels together and toes pointed out.
  3. Hold onto the back of the chair with your left hand and extend your right arm to the side at shoulder height.
  4. Lift your heels so that you’re balancing on the balls of your feet, then reconnect your heels so that they’re pressed together. This is the starting position.
  5. Keeping your heels lifted, bend your knees to pilé.
  6. As you return to standing, lift your right knee and touch your right toes to your left leg. Lift the right arm overhead, bending your elbow slightly.
  7. Return to the starting position and repeat for 30 seconds, then switch sides.

5. Side-Lying Leg Lift


Sets

2

Reps

10

Region

Core and Lower Body
  1. Stand next to a chair that’s place on your left side.
  2. Stand in first position with your heels together and toes pointed out.
  3. Hold onto the back of the chair with your left hand (the chair should be placed to the side a straight arm’s distance away) and place your right hand on your hip or behind your head.
  4. Tip your torso to the left and rest your left forearm on the chair.
  5. Pointing your toes, lift your right leg out to the side. Keep your leg within the frame of your body; don’t allow your hip to tip forward or fall back. (This is more important than how high you lift your leg.)
  6. Lower your right leg, tapping your toes to the floor, then repeat.
  7. Complete 10 reps, then switch sides.

6. Flat Back Fold-Over With Leg Lift


Sets

2

Reps

10

Region

Core and Lower Body
  1. Stand about a straight arm’s distance from the back of a chair.
  2. Place one forearm on top of the other, fold over at the waist and rest your forearms on the back of the chair. Your forehead should hover above your hands.
  3. Walk your feet back until they’re under your hips, then extend your right foot behind you, resting your toes on the floor.
  4. Keeping your hips square, lift the right leg. Only go as high as you can while keeping your lower back flat and still; you should be lifting with just your glutes and hamstrings.
  5. Lower your leg and repeat.
  6. Complete 10 reps, then switch sides.

The Benefits of a Barre Workout

There’s more than one reason barre appeals to strength-training newbies who find the weight room intimidating ‌and‌ seasoned gym-goers seeking a change of pace: It’s fun, challenging and offers a ton of health and fitness-related benefits.

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1. It Builds Muscle Mass

Barre is a muscular endurance workout, according to George. “That means it’s typically a higher rep, lower weight workout. We’re using the principle of increasing time under tension [the amount of time a muscle is under strain] to help the muscles get to the point of fatigue where they break down and build back stronger,” she says.

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This makes barre an ideal workout for someone who wants to gain strength and enough muscle mass to create visible definition but not necessarily maximize hypertrophy (muscle growth), like traditional weightlifting and bodybuilding.

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2. It Improves Posture

Proper barre form emphasizes good posture, and many common barre exercises target the muscles that allow you to stand up straight and maintain alignment as you move.

“You work a ton of muscles that are really important for good posture, like your upper back, your middle back and your core,” George says.

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3. It Bolsters Core Strength

With barre, you don’t need to lift ‌and‌ do additional core exercises — they’re built right into the workout.

“Barre is a great way to improve your core strength. Not only do you do core exercises on the ground in barre, but also the movements that you do standing in the middle of the room and at the barre all require dynamic stabilization of the core. That’s because so many of [the movements] require balance work,” George says.

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4. It Targets Stabilizing Muscles

After your first few barre classes, you may be sore in places you didn’t know you could be sore, George warns. “You work so many of those small stabilizer muscles we don’t use a lot in our everyday life,” she says.

By targeting these muscles and creating more stability in your body, you can move more efficiently and potentially reduce your risk of injury.

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5. It’s Low-Impact

Most barre exercises are low-impact, which means they’re well-suited for people who don’t want to place a lot of stress on their joints. “But that doesn’t mean they’re easy,” George says. “They can be high-intensity or challenging and still be low-impact.”

6. It Offers Movement Variety

We spend most of our time in the sagittal plane, moving forward and backward. “We sit, we walk, we run, even cycling is a forward and backward motion. We don’t go side to side a ton,” George says.

In barre, your feet are often turned out, and many of the exercises are lateral. “So, it’s a fabulous way to cross-train,” George says, and build strength in different planes of motion.

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10 Signs Your Body Is Craving Movement https://www.mydietfitnesstips.com/index/2024/01/03/10-signs-your-body-is-craving-movement/ https://www.mydietfitnesstips.com/index/2024/01/03/10-signs-your-body-is-craving-movement/#respond Wed, 03 Jan 2024 13:03:28 +0000 https://www.mydietfitnesstips.com/index/2024/01/03/10-signs-your-body-is-craving-movement/
Dancing for a few minutes each hour is a great way to get more movement into your day.
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FG Trade/E+/GettyImages

Your body works most efficiently when it has regular movement. In fact, your body lets you know, in both subtle and not-so-subtle ways, that it is craving more exercise.

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Most people equate not moving or exercising enough with seeing the numbers creep up on the scale or not feeling as toned — and those are definitely signs. However, things like difficulty sleeping, joint pain and feeling anxious or moody can also be indicators your body needs to move.

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And even if you exercise for 30 minutes each morning, if you sit the rest of the day you still may not be getting enough movement to keep your body happy. This is why the National Institutes of Health recommends that you set an alarm and stand up and move around for two or three minutes each hour.

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Here are the top 10 physical and mental signs that your body is craving more movement.

1. Joint Pain and Stiffness

“Many people don’t exercise because they think it will increase joint pain and stiffness. While there may be some transient increase in discomfort in the beginning, there is an overall net positive effect in the long run,” says Bradley Dyer, DO, physician and founder of Premier Integrative Health.

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“It’s actually physical inactivity that leads to chronic joint pain and stiffness by increasing inflammation and reducing joint mobility. Regular physical activity supports joint health by promoting the production of synovial fluid, which lubricates the joints, reducing friction and enhancing mobility.”

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2. Brain Fog

If you feel like you can’t concentrate or are having difficulty solving a problem at work, inactivity may be to blame. “Lack of exercise can lead to reduced blood flow, affecting the brain’s ability to function optimally and impacting concentration, memory, and overall cognitive abilities,” Dr. Dyer says.

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“Physical activity enhances blood flow to the brain, promoting the growth of new neurons and improving neural connectivity. Exercise also turns on several genes that improve cognitive health and is a potent stimulator of BDNF [Brain Derived Neurotrophic Factor] which is like ‘miracle grow’ for the brain,” he says.

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3. Low Energy

Feeling sluggish or falling asleep at your desk? Your body is telling you it needs more movement.

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“Nobody just ‘has’ energy, we have to generate energy,” Dr Dyer says. “The organelles in our body responsible for generating energy are called mitochondria. The best way to improve mitochondrial function and encourage the body to make more mitochondria is to engage in regular exercise.”

“High-intensity interval training (HIIT) is one of the best ways to accomplish this,” he says.

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4. Muscle Tension or Knots

“Tension in your neck, shoulders, legs or other areas can be a sign that you need to move. This is your body communicating with you,” says Jen Aks, embodiment coach and founder of The Power of Gesture.

Moving frequently helps to increase circulation, loosen up your muscles and prevent muscle imbalances from staying in one position too long. “A great way to relax the tension is to move. Walk, dance, or do a simple and achievable practice,” she says. “You would be surprised at how much tension can be released by just moving your hands.”

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5. Stress, Anxiety and Depression

“Exercise is a natural stress reliever. It reduces the production of stress hormones like cortisol and triggers the release of endorphins, which are natural mood boosters,” Dr. Dyer says.

If you haven’t exercised in awhile, getting some movement in — even just some gentle yoga — can reduce your cortisol levels and boost your mood, according to a small 2013 study in the ‌Indian Journal of Psychiatry‌.

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“Regular physical activity also promotes relaxation, improves sleep quality and increases self-confidence, all of which contribute to reducing stress, anxiety and mood swings,” he says, referring to a 2023 systematic review in the ‌British Journal of Sports Medicine‌ which shows that ‌‌consistent exercise was 1.5 times (150 percent) better than the leading antidepressant or psychotherapy at improving symptoms of depression and anxiety.”

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6. Increased Appetite

Don’t believe the maxim that exercise will always make you more hungry: A 2018 study in ‌Nutrients‌ found that exercise actually helps curb your appetite.

A more recent 2022 animal study in ‌Nature‌ discovered that high-intensity exercise, such as running, swimming, weightlifting and cycling, turned on an “anti-hunger” molecule that helped curb appetite.

And even if you don’t do high-intensity exercise, lower intensity exercise like going for a walk outside can help prevent snacking out of boredom.

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7. Feeling Irritable or Fidgety

“Feeling fidgety or irritable can definitely be a sign that your mind is craving an outlet,” Aks says. “Movement relaxes the energy and allows for more fluidity. As a result, the energy releases, and the fidgeting is replaced with a sense of calm.”

If you’re angry, a short bout of moderate-intensity exercise might help, according to a small July 2019 study published in ‌Medicine & Science in Sports & Exercise.‌ After 30 minutes of moderate-intensity cycling, 16 college students had lowered levels of anger.

While more research needs to be done specifically on exercise’s effect on anger, irritability is often a symptom of depression and anxiety. And as we mentioned, science and experts agree that exercise is an important method of improving mental health.

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8. You Keep Getting Sick

Do you feel like you keep getting sick or can’t get over that lingering cough? Your body may be telling you it’s time to move more.

A 2019 review in the ‌Journal of Sport and Health Science‌ found that moderate exercise has an anti-inflammatory response and that regular exercise improves your immune system and decreases your illness risk.

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Make sure you’re not overdoing it, though: The study found that over-exercising can lower your immune response.

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9. You Can’t Sleep

If you are having trouble getting to sleep and staying asleep, John Hopkins Medicine says that not getting enough movement may be to blame. They report that 30 minutes of moderate aerobic exercise helps you fall asleep faster and improves the quality of your sleep.

On the other hand, not getting enough exercise not only affects your sleep but also leads to lower levels of activity the next day, which can turn into a vicious cycle.

As far as when to exercise, they recommend exercising whenever it works out best for your schedule — however, avoid vigorous exercise an hour before bedtime.

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10. You’re Constipated

Feeling a bit backed up? If so, it’s time to get moving. A 2019 review and meta-analysis in the ‌Scandinavian Journal of Gastroenterology‌ found that those who did 140 min or more of aerobic exercise per week (around 30 min per day, five days a week) improved their constipation symptoms.

Even more research backs up the idea that people who move regularly have more regular bowel movements: A June 2022 meta-analysis in ‌‌Contemporary OB/GYN‌‌ found that moderate and high levels of activity were associated with a lower risk of constipation and that getting more physical activity can help manage chronic constipation.

The bottom line: Movement stimulates your intestines to also get moving!

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How to Move More Each Day

“If you find yourself craving movement or exercise, make sure you listen,” Aks says. “Too many times we ignore the signals that the body gives us.”

Make sure you follow the Physical Activity Guidelines for Americans guidelines of at least 150 minutes per week of moderate-intensity physical activity (30 minutes a day, 5 days a week) and two days of muscle-strengthening activity.

In addition, if you are sitting throughout the day, stand up at least once an hour and walk around or do some quick stretches or dancing for two to three minutes.

Find other opportunities to sit less and get more movement in your day, through parking farther away, taking the dog for a walk or walking instead of driving to lunch. You can also consider a stand-up or treadmill desk so you can walk while you work.

“There are many ways to move, it’s about finding the one that works best for you,” Aks says.

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This 15-Minute Body-Weight Workout Is Surprisingly Hard https://www.mydietfitnesstips.com/index/2024/01/03/this-15-minute-body-weight-workout-is-surprisingly-hard/ https://www.mydietfitnesstips.com/index/2024/01/03/this-15-minute-body-weight-workout-is-surprisingly-hard/#respond Wed, 03 Jan 2024 12:03:08 +0000 https://www.mydietfitnesstips.com/index/2024/01/03/this-15-minute-body-weight-workout-is-surprisingly-hard/
Challenge yourself with this 15-minute body-weight workout that tests your entire body.
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FluxFactory/E+/GettyImages

There tends to be a stigma around body-weight exercises, but the truth is, you can get stronger and build muscle with just a 15-minute body-weight workout — and if you challenge yourself enough, build as much strength and muscle as you can with a barbell.

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Science proves it: In a small August 2023 study published in ‌Scientific Reports‌, sedentary young women who trained with a body-weight squat program for six weeks were able to build similar muscle as another group that trained with a barbell.

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And in a randomized controlled trial published March 2018 in the ‌Journal of Strength and Conditioning‌, moderately trained men were able to grow their chests about as much with push-ups as another group did with the bench press.

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The key to body-weight greatness is making each workout a true challenge: In both of these programs, study participants didn’t just go through the motions. They performed exercises that got harder and harder over the course of the study — the same way someone training with barbells or dumbbells would add more weight as they progressed.

Another way to amp up the body-weight pump (and to get stronger and healthier in new ways) is to do exercises you’ve never done before, says Greg Pignataro, CSCS, owner of Never Past Your Prime.

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“My philosophy is that the wider variety of movements you can perform, the healthier you probably are,” he says. Challenging the body in new, unusual ways also has another benefit: “It leads to feeling good.”

So instead of a traditional body-weight workout loaded with lunges and squats, let’s get unusual: Strengthen your body from your feet all the way up to your shoulders with this seven-move workout from Pignataro.

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In the spirit of new, novel movements that can build new, novel strength, it’s made up of six exercises you’ve probably never tried before plus the push-up, the undisputed king of body-weight upper-body moves.

15-Minute Full-Body, Body-Weight Workout

Perform one set of each exercise, then move to the next exercise in the workout. Rest as little as possible between exercises. Try to get through at least two rounds of each exercise in 15 minutes.

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1. 90-90 Hip Switch


Reps

15

Activity

Body-Weight Workout
  1. Sit on the floor with your hands behind you for support. Place your left leg on the ground so that your thigh extends out to your left side, the outside of your leg is on the floor, and your knee is bent 90 degrees. The outside of your left thigh, knee, shin and foot will all be on the floor in this position.
  2. Extend your right thigh in front of you so that the inside of your thigh faces the floor, and your knee is bent 90 degrees. The inside of your right knee, calf and foot will be on the floor. This is the starting position.
  3. Keep your feet touching the floor and your knees bent 90 degrees as you rotate both your hips to the right so that your legs switch positions: Your right thigh will now be out to your right, with the outside parts of the leg on the floor. Your left thigh will now be in front of you, with the inside parts of your left leg on the floor.
  4. Rotate back to the starting position. Rotate back and forth for 15 to 20 repetitions on each side in each set.

2. Tibialis Raise


Reps

15

Activity

Body-Weight Workout
  1. Stand with your back leaning against a wall, your feet about hip-width apart. Walk your feet away from the wall slightly to create an angle between your body and the wall.
  2. Keeping your heels on the ground, lift your toes towards your knees. You should feel a flex in your anterior tibialis, the muscles on the front of your lower legs.
  3. Hold for a beat, then slowly lower to the floor. Repeat.
  4. Perform 15 to 25 repetitions.

3. Standing Hamstring Curl


Reps

20

Activity

Body-Weight Workout
  1. Stand with a wall or chair on your right side. Hold onto the wall or chair lightly with your right hand for balance.
  2. Lift your left leg off the ground and bend your knee about 90 degrees. Keep the thigh of your left leg behind the thigh of your right leg. Place your left hand on the back of your left thigh so you can feel it working.
  3. Slowly, and under control, lift your left heel up to your left butt cheek. Then lower back to 90 degrees.
  4. Perform 20 to 30 repetitions on each side. Do each repetition under control.

Ready to make this move harder? Attach a small resistance band to your planted foot, and stretch it with the leg you’re lifting.

4. Seated Straight-Leg Leg Lift


Reps

10

Activity

Body-Weight Workout
  1. Sit on the floor with your legs straight out in front of you, pressed together. Point your toes. Drop your chest forward and place your palms flat on the ground.
  2. Keeping your leg straight, lift your right leg up off the ground as high as you can, then slowly lower it.
  3. Repeat with the left leg.
  4. Perform 10 to 20 repetitions on each leg.

Tip

If you find your quadriceps are cramping up during this move, lean back a little more. Over time, try to move your chest forward over your legs for more challenge.

5. Obtuse Angle Plank


Time

30 Sec

Activity

Body-Weight Workout
  1. Assume a classic forearm plank position, with elbows directly beneath your shoulders, your body forming a straight line from head to hips to heels.
  2. Now walk your elbows forward slightly so that instead of a 90-degree angle, the angle between your forearms and your torso is greater than 90 degrees.
  3. Hold for time: Beginners should aim to 15 to 30 seconds per set; more advanced plankers can go for 30 to 60 seconds.
  4. Once you can do 60 seconds, make the angle even more extreme, moving your elbows further in front of you.

6. Doorway Face Pull


Reps

10

Activity

Body-Weight Workout
  1. Stand in front of a door jamb with your feet around hip-width apart. Hold your arms up at your sides like football goal posts, with elbows bent 90 degrees.
  2. Place the back of each forearm on one side of the door jamb behind you.
  3. Keeping your feet on the floor and your legs and torso straight, let your your body fall back into the doorway, supporting yourself with your forearms. To do this, your shoulders will rotate forward slightly, separating your shoulder blades. This is the starting position.
  4. Press your forearms against the doorway to pull your body back up to standing, bringing your shoulder blades together.
  5. Lower back to step 3, and repeat.
  6. Perform 10 to 15 repetitions.

To increase the challenge, move your feet further from the door frame.

7. Tempo Push-Ups


Reps

10

Activity

Body-Weight Workout
  1. Assume a classic push-up position, with hands directly beneath your shoulders, your body forming a straight line from head to heels.
  2. Maintain this rigid body line as you bend your elbows to lower your chest toward the floor. Lower for a count of 3.
  3. At the bottom of the move, hold for a count of 1.
  4. Press explosively back to start, maintaining the straight body line.
  5. Perform 10 to 20 repetitions.

To increase the challenge, elevate your feet on a step or chair. To make it even harder, try performing push-ups with your feet pressed against a wall, off the floor.

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The 7 Best Plyometric Exercises for Runners https://www.mydietfitnesstips.com/index/2024/01/02/the-7-best-plyometric-exercises-for-runners/ https://www.mydietfitnesstips.com/index/2024/01/02/the-7-best-plyometric-exercises-for-runners/#respond Tue, 02 Jan 2024 17:33:49 +0000 https://www.mydietfitnesstips.com/index/2024/01/02/the-7-best-plyometric-exercises-for-runners/
Box jumps, pogo hops and depth falls are among the best plyometric exercises for runners.
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martin-dm/E+/GettyImages

If you want to get faster or feel stronger when you run, incorporating plyometric exercises into your cross-training routine may be your answer.

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Plyometrics are moves that involve jumping, bounding and quick force production. In conjunction with regular strength training, they help build power.

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The more powerful you are, the less oxygen and energy you must expend as you propel yourself forward as you run. This is because your muscles can contract faster while producing more force with each stride — ultimately leading to more efficiency and faster running speeds.

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Not only can plyometrics help you run faster, but they can help you become more resilient to injury. Plyometrics are basically “shock training.” The nature of the fast, explosive movements prepare your body for the impact it will experience while running.

Running is a high-impact exercise — there’s no way around that. But with every hop, skip, leap, jump and bound done during plyometric exercises, you’re training your joints and tissues to better absorb force upon landing, more efficiently store energy in your muscles and generate more force off the ground and into your next step. These drills can also increase bone density and strengthen connective tissue, which helps with injury reduction.

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The key with this type of exercise is to emphasize quality over quantity. Power development typically comes from lower volume reps, high-quality effort and long periods of rest.

Chose two or three of the following exercises to perform at the beginning of a strength session after a dynamic warm-up, or after a hard run once or twice a week. Sets, reps and recovery between sets varies with each exercise, so we’ve listed each below.

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1. Depth Fall

Before you train to jump or hop with greater force, velocity or height, it’s important to first train for proper landing and force absorption.

Depth falls do just that by training your joints and tissues — mainly your glutes, quads and hamstrings — to absorb shock and impact effectively upon making contact with the ground.

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Sets

2

Reps

6
  1. Start by standing on an elevated surface, like a soft box, around 6 to 10 inches high with your hands on your hips and your feet hip-width apart.
  2. Extend your right leg off the surface and let yourself fall gently into that leg with control into a single-leg squat stance.
  3. Land softly on your right foot with your knee stable. Your left leg should be off the ground with your left knee bent.
  4. Stick and hold that landing for a 1- to 3-second count.
  5. Repeat on opposite leg and continue alternating for all 6 reps.
  6. Rest 45 to 60 seconds in between each set.

Tip

You can make this exercise easier by standing on top of a weight plate or another lower, sturdy surface. Additionally, instead of landing on one leg, you can land on both legs in a half-squat position.

You can make this exercise harder by increasing the height of the object you’re standing on.

2. Pogo Hop

Pogo hops help translate to decreased ground contact time during your runs, or the amount of time your foot is in contact with the ground during your running stride. The less time your foot spends on the ground after your initial contact, the greater your running efficiency becomes and the less injury risk you’ll have.

You can add this move to your cross-training sessions and/or incorporate a set or two before a handful of your runs each week after a dynamic warm-up.

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Sets

2

Reps

20
  1. Stand with your legs hip-width apart, arms at your sides.
  2. Bend your elbows to 90 degrees and bend your knees slightly for momentum.
  3. Simultaneously swing your arms forward in line with your shoulders while jumping into the air.
  4. Land softly on the balls of your feet with bent knees. Quickly let your heels tap the ground, then rapidly jump up off the ground again, pushing the floor away from you.
  5. Repeat for all 20 reps.
  6. Rest 1.5 to 2 minutes in between sets.

Tip

It may be helpful to envision jumping rope (without holding a jump rope) when performing this move.

3. Alternating Pogo Hop

This is an advanced progression of the pogo hop (above) because landing on one foot requires more balance than landing on two feet. This move trains single-leg power and landing.


Sets

2

Time

30 Sec
  1. Start by standing on your right leg, with your left leg bent as to not touch the ground.
  2. Bend your elbows and use your arms to propel yourself upward as you push through your standing leg to off the floor vertically.
  3. At the top of the jump, extend your left leg and land softly onto your left foot. Make sure your right foot doesn’t touch the ground.
  4. Continue to alternate the leg you push off the ground with for all 30 seconds.
  5. Rest 1.5 to 2 minutes in between sets.

4. Switch Hop

This pogo hop variation gets you moving with power and coordination as you switch your legs between hops — a skill necessary for runners. This is solid addition before a run to prime your muscles and running technique.

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Sets

2

Time

30 Sec
  1. Start in a split-stance position with your left foot in front, foot fully planted, and your right foot in back, toes bent.
  2. Adjust your arm position to replicate a running stance: Your right elbow bent in front of your torso and your left elbow bent behind your torso.
  3. Push off your front leg and rapidly switch arms and legs while in the air so that you land on the opposite leg.
  4. Repeat, alternating legs for all 30 seconds.
  5. Rest 60 to 90 seconds in between sets.

Tip

Start slower and then begin to rapidly increase your height and pace as you get into a groove.

5. Multi-Planar 4-Point Hop

Yes, running is a repetitive up, down and forward movement, but your knees, hips and ankles need to resist rotational and lateral forces acted on them upon landing. That’s why this pogo hop exercise is a must.

You can use cones as a marker if you have them, but you could also hop to the corners or edges of a floor tile or just use your imagination.

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Sets

2

Reps

4
  1. Start on your right leg at the center of the area where you plan to jump. Your left leg should be bent and not touching the ground. Bend your elbows to 90 degrees.
  2. With a soft bend in your right knee, use your arms to propel you to hop off the floor to a point in front of you.
  3. Land softly on the ball of your right foot, quickly let your right heel tap the ground.
  4. Quickly hop backward to your starting position at the center.
  5. Repeat hopping to the right, center, back, center, left, center.
  6. Perform 2 to 4 cycles per leg for 1 to 2 sets. Rest 45 to 60 seconds after completing both legs.

Tip

You can make this move easier by hopping on both legs instead of just one.

6. Approach Box Jump

Box jumps train your joints and tissues from a bent-leg position, rather than a straight-leg position. This variation is important in your training because running incorporates these different joint angles.


Sets

2

Reps

6
  1. Stand with your feet hip-width apart about two large steps from a box that’s about knee height.
  2. In one explosive move, step your left leg forward, let your right leg meet it evenly (so your feet are now shoulder-width apart) sit your hips back and down into a half-squat position and swing your arms up as you hop off the floor onto the box.
  3. Land with your feet even and shoulder width apart in a half-squat position. Stick and hold that landing for 1 to 2 seconds.
  4. Alternate your leading leg with each rep.
  5. Rest 2 minutes in between sets.

Tip

To make this move easier, you can start with a basic box jump and progress to the approach box jump over time. You can also adjust the height of your box to make this move easier or harder.

7. Explosive Push-Up

Running power doesn’t just come from your legs. Your chest also produces power as you swing your arms during your stride. Transferring force effectively through your core from your upper to lower body is a recipe for running success.


Sets

2

Reps

8
  1. Stand facing a chair, bench, box or any other elevated surface with your hands flat on it.
  2. Walk your feet back until your body is at about a 45-degree angle and in one long line. Your shoulders should be stacked over your wrists.
  3. Tightening your glutes and quads and bracing your core, bend your elbows so they are moving in toward your ribcage — not out laterally from your shoulders — and lower yourself as close to the chair as possible while keeping your spine in one straight line.
  4. Instead of pushing directly back up, explode upward and lift your hands off the elevated surface.
  5. Land with your elbows slightly bent to absorb the impact.
  6. Repeat for all 8 reps.
  7. Rest 2 minutes in between sets.

Tip

The higher your elevated surface, the easier this exercise is. To increase the difficulty, you can decrease the elevation or perform with your hands on the floor.

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8 Quick and Healthy Breakfast Ideas for Hectic Mornings https://www.mydietfitnesstips.com/index/2023/07/12/8-quick-and-healthy-breakfast-ideas-for-hectic-mornings/ https://www.mydietfitnesstips.com/index/2023/07/12/8-quick-and-healthy-breakfast-ideas-for-hectic-mornings/#respond Wed, 12 Jul 2023 19:07:26 +0000 https://www.mydietfitnesstips.com/index/2023/07/12/8-quick-and-healthy-breakfast-ideas-for-hectic-mornings/

Start Your Day Right! Mornings can be a hectic time, leaving little room for preparing a nutritious breakfast. However, starting your day with a healthy meal is essential to fuel your body and kickstart your metabolism. Luckily, there are plenty of quick and healthy breakfast options that will keep you satisfied and energized throughout the day. Say goodbye to skipping breakfast or grabbing a sugary pastry on the go – these breakfast ideas are not only nutritious but also easy to prepare. 

1. Overnight Oats 

If you’re looking for a quick and effortless breakfast, overnight oats are the way to go. Simply combine rolled oats, your choice of milk (dairy or plant-based), and your favorite toppings like fruits, nuts, or seeds in a jar. You can also add in some chia seeds for added fiber and omega-3 fatty acids. Leave it in the refrigerator overnight, and voila, your breakfast is ready to grab and go in the morning. Overnight oats are packed with fiber, protein, and essential nutrients, making them a perfect choice for a healthy start to your day. 

2. Smoothie Bowl 

Smoothie bowls are not only visually appealing but also incredibly nutritious. Blend your favorite fruits such as berries, bananas, or mangoes, with a splash of liquid such as almond milk or coconut water, until smooth, then pour it into a bowl. Top it with your favorite toppings like granola, chia seeds, sliced fruits, or a handful of nuts for a textural and flavorful breakfast that will leave you feeling refreshed. Smoothie bowls are an excellent way to incorporate a wide range of nutrients into your breakfast, from vitamins and minerals to antioxidants and fiber. 

3. Avocado Toast 

Avocado toast has become a staple in many breakfast routines, and for a good reason. It’s quick, easy to make, and incredibly nutritious. Mash half an avocado onto a toasted slice of whole-grain bread and sprinkle with a pinch of salt and pepper. For an extra boost of flavor and nutrients, you can add toppings like cherry tomatoes, sliced radishes, feta cheese, or a drizzle of balsamic glaze. This simple yet satisfying breakfast is rich in healthy fats, fiber, and vitamins. 

4. Greek Yogurt Parfait 

Greek yogurt is an excellent source of protein, and when combined with fresh fruits and crunchy toppings, it becomes a well-rounded breakfast option. Layer Greek yogurt with your favorite fruits, such as berries or sliced bananas, and add a sprinkle of nuts or granola for some added texture. Greek yogurt parfaits are not only delicious but also provide essential nutrients like calcium, probiotics, and antioxidants, making it an excellent choice to fuel your day. 

5. Egg Muffins 

If you prefer a savory breakfast, egg muffins are a fantastic choice. Whip up a batch of these protein-packed muffins by combining beaten eggs with your choice of vegetables, such as spinach, bell peppers, or mushrooms. Pour the mixture into a muffin tin and bake until set. You can make a large batch ahead of time and store them in the refrigerator for a quick and convenient breakfast option throughout the week. Grab one or two in the morning for a quick and filling breakfast. 

6. Veggie Omelette 

If you have a bit more time in the morning, whip up a veggie omelette. Whisk together eggs or egg whites with your favorite veggies like spinach, bell peppers, and mushrooms. Cook it in a non-stick pan and top it off with a sprinkle of cheese and let it cook until the eggs are set. Enjoy a protein-packed and vegetable-rich breakfast to start your day off right. 

7. Whole Grain Pancakes 

Who says pancakes can’t be healthy? Opt for whole grain pancake mix or make your own batter using whole wheat flour. Add in some mashed bananas or grated apples for natural sweetness and cook them on a non-stick griddle. Top your pancakes with fresh fruits and a drizzle of pure maple syrup for a guilt-free breakfast that still feels like a treat. 

8. Chia Pudding 

Chia seeds are a nutritional powerhouse, and chia pudding is a great way to incorporate them into your breakfast routine. Mix chia seeds with your choice of milk and a touch of sweetener (such as honey or maple syrup), and let it sit in the fridge for at least 30 minutes or overnight. The chia seeds will absorb the liquid and create a pudding-like consistency. Top it with fruits, nuts, or a sprinkle of cinnamon for a delicious and filling breakfast option. 

The Bottom Line 

Remember, a nutritious breakfast doesn’t have to be time-consuming. With these options, there’s no excuse to skip breakfast or settle for unhealthy choices. So, ditch the sugary cereals and embrace these delicious and nutrient-rich options. Your body will thank you for it, and you’ll be ready to conquer whatever the day brings!

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