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Get Active, Help Others --- It's a Win-Win!

Penulis : admin on Friday, August 29, 2014 | 1:00 AM

Friday, August 29, 2014

help-others-585Jenn and I have been having a blast sharing 10-minute fixes from our book in our The Fit Bottomed Girls Anti-Diet video series. We're already on Chapter 8, which is all about helping a sister out. We've found that the more support you have when getting fit and healthy, the better, which is why the whole chapter is dedicated to building a support system and adding fit friends to the mix --- as well as giving back. In today's video, I share one of my favorite ways to get active while helping others!



We've only got two weeks left in the series, so be sure you haven't missed any of the fixes so far, and don't forget to subscribe to our YouTube channel so you don’t miss any upcoming videos. (And of course, grab your own copy of our book to follow along at home and hit us up on social media with #FBGAntiDiet to show us how you’re rocking the FBG Anti-Diet lifestyle!)

Have you ever taken on an active volunteering opportunity? What did you do? —Erin
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Behold the Benefits of Apple Cider Vinegar

Penulis : admin on Thursday, August 28, 2014 | 11:00 PM

Thursday, August 28, 2014

benefits-of-apple-cider-vinegar

We FBGs have been known to take a shot of apple cider vinegar from time to time, so today's post that features the pretty darn amazing (and actually backed by research) health benefits of apple cider vinegar is pretty darn rad. Plus, we've got some other hilarious and interesting reads you've just gotta check out!

Behold the amazing benefits of apple cider vinegar. ---FabFitFun

NSFW but hilarious. ---Jezebel

Of course they're a huge hit! ---Time

The book on fitness for pregnant peeps. ---Fit Bottomed Mamas

We bet this post will get you thinking. ---Everyday Feminism

Could you do it? ---Science of Us

Sally did far better than we would have! ---Elle

There's still time to celebrate napping month! ---HuffPost The Third Metric

Truth: "There are much better things to talk about than someone’s looks.” ---NY Times

The perfect single-serving dessert. ---Fit Bottomed Eats

So honored to be included! ---Blisstree.com

Running is awesome, but it's not therapy. ---Runner's World

What do you think about the benefits of apple cider vinegar? What about that rather, ahem, creative way of mapping your run? ---Jenn 
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Cycling Workout I Did: Squat and Cycle

Spending time on the ol' stationary bike can be the most boring thing everrrrr, but with the right workout, the time can really fly. And, while that cycling-workout time is flying, you're torching calories and building muscle. Awesome, right?

This cycling workout on the stationary bike takes pretty close to an hour, depending on how long it takes you to do the squats and lunges. If you put your heart  --- or your booty, as the case may be --- into it, I promise you, this is a cycling workout you will feel the next day.

squat and cycle workoutI love workouts like this, where challenging intervals are broken up with ... well, other challenging intervals. I've done this cycling workout (and a few variations of it) several times, and I'm always shocked at how quickly the hour goes by. Give it a shot and let me know if you have the same experience!

How do you feel about a cycling workout like this that takes you off the bike? ---Kristen
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How A Beginners DVD Brought Me Out Of A Workout Slump

Penulis : admin on Wednesday, August 27, 2014 | 11:00 PM

Wednesday, August 27, 2014

My last vacation was an unmitigated success. I came back completely refreshed in mind, body and spirit. Unfortunately my enthusiasm for exercise had also taken a holiday and had yet to return.

My beloved yoga didn’t appeal to this newly relaxed persona --- thank you Italian wine and lifestyle.  Not to mention, my ache-free muscles wanted nothing to do with the gym. But a life-long habit of exercise is pretty hard to break and I had to do something.

A panicky call to Jenn was all it took. She gave me a pep talk and then promptly assigned me a DVD review: Core Fusion Barre Basics for Beginners. Oh, she’s a sneaky one.

core-fusion-cover-585

What Is Barre Exercise?


If you are unfamiliar with the term, barre is a combination of ballet, Pilates and sculpting exercises all rolled up into one low-impact, core-challenging, muscle-strengthening workout. Originally developed by an injured dancer as a safe, yet gentle means of rehabilitation, Barre workouts have been around since the 1940s, but of recent have made huge gains in popularity.

In ballet, the barre is the stationary handrail used during warm-up exercises.

Core Fusion Barre Basics For Beginners DVD


As the title explains, this DVD was created for the barre newbie. It includes a detailed tutorial to define unfamiliar terms, show correct posture and explain proper execution. Props utilized during the workout are minimal: a rolled up towel, a yoga strap (handy but not necessary), and the back of a sturdy chair to use in place of the ballet barre for support. Some of the work takes place on the floor.

Together, the dynamic instructor duo, Fred DeVito and Elisabeth Halfpapp, have an extensive teaching resume (they have also been happily married for 30 years) and their enthusiasm for the barre technique is obvious.

The Core Fusion Philosophy


The Core Fusion Barre creators strongly believe in the less is more theory. There are virtually no big power moves, only small controlled muscular lifts, presses and holds.

"Strength in stillness" is their mantra.

The intensity comes from maintaining the correct posture and alignment. I’d have to be a sports physiologist to explain the physics, but even the non-working leg is building muscle and bone density.

If I just made that sound easy, believe me it is not.

[caption id="attachment_58362" align="aligncenter" width="585"]In less than two minutes, those tiny pulsing leg lifts had my muscles screaming. And the standing leg, the one not doing anything, begged for mercy! In less than two minutes, those tiny pulsing leg lifts had my muscles screaming. And the standing leg, the one not doing anything, begged for mercy![/caption]

The Workouts


The DVD is divided into seven 10-minute workouts designed to help develop long lean legs, a high lifted butt and tight abs. Each of the mini workouts begins with a quick one-minute warm-up followed by either thigh and glute toning or core strengthening, with stretches incorporated throughout.

If your usual M.O. is to skip the tutorial and go straight for the workout --- don’t. Form over function is key. It’s better to do three perfect reps then 10 that are just okay. A background in dance or yoga is helpful, but in no way imperative. DeVito and Halfpapp give great demonstrations and continue to coach along the way.

The mini workouts target the large muscle groups of the legs and core (don’t expect any upper body) and are broken down as follows:

  • Turned Out Thigh

  • Parallel Thigh

  • Standing Glute Toner

  • Glute Sculpt

  • Pretzel

  • Flat Back/Round Back Core

  • Pure Core      


Some of the exercises seem almost identical, but once you have mastered the movements (or are at least pass the cussing stage), you will feel the subtleties. A flexed foot or a turned out thigh is all it takes to work the muscle in a different way.

[caption id="attachment_58363" align="aligncenter" width="585"]parallel-thigh-585 Balancing on the balls of your feet helps to activate those thigh muscles.[/caption]

The entire program is considered core-centric, meaning the power comes from the core; two of the seven segments concentrate solely on the abdominals.

[caption id="attachment_58361" align="aligncenter" width="585"]flat-core-585 This ab exercise mimics the pike position used in spring board diving. Ouch![/caption]

[caption id="attachment_58402" align="aligncenter" width="585"]Yes, they are holding their feet up off the floor! Yes, they are holding their feet up off the floor![/caption]

The gymnastic-inspired moves are a nice change of pace from more traditional ab work and are killer --- in a good way.

Variations are given and breaks are encouraged throughout.

Is It For You?


If you are curious about barre exercises, if your workout has become stagnant or if the idea of doing just one more squat makes you want to cry, definitely give Core Fusion Barre Basics for Beginners a try. It’s not dancey, and it doesn’t require a lot of coordination. It’s tough but doable and (bonus!) easy on the joints.

Conclusion


Sometimes we need a little push and sometimes we just need a challenge. Core Fusion Barre Basics for Beginners did both. The short routines, though grueling at first, became easier and after only a few sessions I could feel my legs getting stronger and my muscles getting tighter, especially my glutes. And that my friends, is motivation at its finest.

FBG Rating (Out of 5):
Instruction: ★★★★★
Long-Term Likeability: ★★★
Music: ★★★
Fun Factor: ★ ★★
Meets Expectations: ★★★★★
Overall: ★★★★

Fit Bottomed Line: Challenging and definitely different. Although it is a beginner's DVD, I believe it could stay in your collection as a quick go-to workout when short on time after you've mastered the moves.

Ever done a Core Fusion workout? ---Karen
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37-Minute Running Playlist: Songs about Running

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Whether you're training for a marathon, sprinting to a lover or running from the cops (hopefully not!), this hodge-podge running playlist with songs about running will get you moving. And with a total run time (run time ... get it?) of just about 37 minutes, it's the perfect length for a running workout!

Running Playlist: Songs About Running


Warm-up
(4:00) Running, No Doubt: Our love for Gwen continues. Warm up with a slow walk, picking up the pace during the choruses.

Start Running
(3:31) Born to Run, Bruce Springsteen: Although I was not born to run, this tune is perfect for building up to a jog, whether you're a beginner runner or an Olympic athlete. And, really is there a better song about running? Not really. Well, except these next ones ...

(3:51) Ready to Run, Dixie Chicks: When the Dixie Chicks are ready, ready, ready, ready to run, you should run faster, too.

(3:39) Let's Get It Started, Black Eyed Peas: Let the chorus be your guide. Get a sprint started when the Peas want to "get it started in here" and recover between the choruses.

(3:50) Play, David Banner: Be warned, the explicit version is explicit. Steady song for maintaining your pace.

(3:25) Break My Stride, Blue Lagoon: This version's a little more fast-paced than the original, so feel free to pick up the pace again.

(4:22) Runnin' Down a Dream, Tom Petty and the Heartbreakers: Recover from your last push for the first half of this song, then pick up the pace again. It just wouldn't be a running playlist without this one!

(2:15) Run For Your Life, The Beatles: Pick up the momentum here for a minute, then recover before your last push.

(3:17) Police On My Back, The Clash: Pick up the pace for the last time here, pushing yourself when they start listing all the days of the week they run.

Cool down
(4:35) Run, Collective Soul: Slow it down, ending on with a walk. Pat yourself on the back for a run well done!


What would you add to this running playlist? Any of your favorite songs about running that we missed? —Erin

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