Workout T1ps

Tuesday, August 4, 2015

Workout Buddies and Work Colleagues

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San Francisco tech executives surf and run and brainstorm before the sun comes up
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WSJ.com: What’s Your Workout

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Sheetali Pranayam (Cooling Breath)

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Sheetali Pranayama (also called Cooling Breath) has a calming and cooling effect upon the body and mind. It is especially useful in summer when several people experience restlessness due to heat.
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Health And Yoga Articles

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Monday, August 3, 2015

Grilling meat and cancer. [Infographic] Tips to enjoy your barbecue without the risks.

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Everyone is worried about grilling meat and cancer…but should they be? Follow these surprising tips to enjoy your backyard barbecue while reducing the health risks.

Ever heard that grilled meat is harmful to your health?

Carcinogens. Cancer. Scary stuff.

But don’t put away your grill just yet. There are steps you can take to minimize your risk and still enjoy the thrill of the grill.

Here’s what you need to know.

(Hint: drinking a beer with your burger can help.)

Click here for a fully printable version of this infographic. Hang it on your fridge or keep it with your cookbooks, and try the tips next time you’re grilling.

Want to know more about the science behind grilling, and its risks and benefits? Check out the accompanying article: It won’t kill you to grill. Grilling the safest, most delicious food (without the health risks).

Eat, move, and live… better.

The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Let us help you make sense of it all with this free special report.

In it you’ll learn the best eating, exercise, and lifestyle strategies — unique and personal — for you.

Click here to download the special report, for free.

The post Grilling meat and cancer. [Infographic] Tips to enjoy your barbecue without the risks. appeared first on Precision Nutrition.

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Precision Nutrition

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Almond and Dijon Crusted Tilapia with Asparagus

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What you'll need:

1 lb tilapia fillets
Pinch ground cumin
1 tsp smoked paprika
Salt and pepper to taste
2 Tbsp Dijon mustard
Coconut oil spray or olive oil
1 bunch of asparagus, woody ends removed
1/3 cup almonds, finely chopped
1 garlic clove, minced
Fresh lemon juice, for serving

How to make it:

1. Preheat oven to 350Â°F. Season tilapia fillets with cumin, smoked paprika, sea salt, and pepper. Gently massage the seasoning to completely cover the fish. Rub the Dijon into the fish and sprinkle each fillet with almonds until evenly covered.

2. In a large skillet, heat coconut oil spray or olive oil over medium-high. Add the tilapia and cook until well seared on each side, about 2 minutes per side. Transfer the skillet to the oven with the tilapia to bake until the fish is cooked through, about 5 minutes.

3. In a separate large skillet, heat coconut oil spray or olive oil over medium-high. Add the asparagus and garlic. Cook until the asparagus is al dente, 8 to 10 minutes. Season to taste with salt and pepper.

4. Once the asparagus is finished, put it on a plate and then top with the baked tilapia. For added flavor if desired, top with lemon juice. Makes 2 servings.

Nutrition information per serving: 309 calories, 38 grams (g) protein, 8 g carbs (4 g fiber), 13 g fat

Find out what to do in the kitchen and in the gym every day with your 7-Day Cook and Chisel Calendar.

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Sunday, August 2, 2015

Yoga and Your Health Dealing with Fibromyalgia

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I have noticed an increasing number of my yoga students telling me that they have Fibromyalgia. I’ve researched the diagnosis and treatment of this disease in both the traditional and alternative worlds of medicine.
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Health And Yoga Articles

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TexMex Enchilada Quinoa Casserole

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What you'll need:

Homemade Enchilada Sauce
2 Tbsp extra virgin olive oil
2 Tbsp wheat flour
1 garlic clove, minced
1 small tomato, chopped
â…“ cup low-sodium tomato sauce
1 Â¾ cup low-sodium chicken broth
1 tsp onion powder
2 Tbsp chili powder
1 tsp ground cayenne
Â½ Tbsp ground cumin
Â½ Tbsp Mexican oregano
Sea salt and pepper, to taste

Casserole
1 Â½ lb chicken breasts
2 cups quinoa, cooked
1 15 oz can of black beans, drained
1 Â¼ cup frozen corn
2 cups homemade enchilada sauce (above)
1 Â¼ cup reduced-fat mozzarella and cheddar blend
Cilantro leaves, chopped, to taste

How to make it:

1. Preheat oven to 375Â°F. In a large nonstick skillet over medium, heat the olive oil. Add the wheat flour and cook, stirring frequently, until the mixture turns dark brown, about 3 minutes. Add the garlic and cook about 1 minute. Add the chopped tomatoes, tomato sauce, and 1 cup of the chicken broth. Stir, mashing the chopped tomatoes, until thickened, about 5 minutes. Add the remaining Â¾ cup of chicken broth, as well as the onion powder, chili powder, cayenne pepper, cumin, and Mexican oregano. Stir and remove from the heat. If you prefer a thinner sauce, add additional tablespoons of chicken broth until you reach your desired consistency. Season with salt and pepper. Set aside.

2. Fill a large pot with salted water and bring it to a boil. Add chicken breasts and boil until cooked through, about 10 minutes. Using tongs, remove the chicken and allow to cool slightly. Then, using two forks, shred the chicken breasts by pulling them apart.

3. In a large bowl, mix together the chicken, cooked quinoa, beans, corn, and homemade enchilada sauce.

4. In a large baking dish, pour in the mixture and top with cheese. Bake until cheese is golden brown, about 25 minutes. Serve immediately, topped with cilantro, or allow the casserole to cool to nearly room temperature before wrapping with foil and storing in the freezer. Makes 5 servings.

Nutrition information per serving: 404 calories, 41 grams (g) protein, 42 g carbs (7 g fiber), 10 g fat

Find out what to do in the kitchen and in the gym every day with your 7-Day Cook and Chisel Calendar.

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Saturday, August 1, 2015

The 5 Craziest Things We Saw at The CrossFit Games

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Men's Health spent the weekend in Carson, California watching the fittest people on Earth suffer through a gauntlet of insane workouts at the Reebok CrossFit Games. There was hardly an unimpressive moment (well, perhaps except for the peg board workout–see #5), but these are the five things that absolutely blew us away.

#1: BjÃ¶rgvin Karl GuÃ°mundsson's Murph Performance

Murph was the signature workout of Friday. And there's no doubt that This 20 Pound Weight Workout Destroyed The CrossFit Games Competitors.

In the workout, you wear a 20-pound weight vest and run one mile, then do 100 pullups, 200 pushups, 300 air squats, and then run another mile. It's brutal. Add the California heat and sunshine, and you had a situation where many competitors didn't even finish.

That's why BjÃ¶rgvin Karl GuÃ°mundsson's performance was almost inhuman. The Icelandic fitness freak–who took third overall in The Games–crushed Murph, finishing in 38:36.

That's almost 20-minutes faster than some competitors. It's also nearly a minute quicker than his closest competitor, Mat Fraser, who took 2^nd overall in The Games.

GuÃ°mundsson says his strategy was to pace himself during the first run. Mat Fraser later revealed that his goal was to simply stay in second–he wasn't even going to waste the effort trying to catch up to GuÃ°mundsson. “He was nowhere in sight,” said Fraser.

#2: Ben Smith's Clean and Jerk Performance

Murph was so hard that it put most competitors at a deficit all weekend. And their numbers showed it. When it was time for the Clean and Jerk–an event where competitors take turns Olympic lifting as much weight as possible–most of the athletes put up about 30 to 40 pounds under their normal personal bests.

Ben Smith isn't most athletes. The guy's former personal best in the lift, according to CrossFit.com, was 335 pounds. But he managed to rip 347 pounds from the ground, launch it overhead, and lock out, not only pulling off a personal record, but also taking 2^nd in the event.

Smith's epic lift put him on track to win the Reebok CrossFit Games and earn the title of Fittest Man on Earth.

#3: Rich Froning's Teammate (who is a 42-year old mother of three)

Froning retired from individual competition after winning in his fourth consecutive CrossFit Games in 2014. But he still managed to continue his winning streak: His team, CrossFit Mayhem, took home the affiliate cup in the team competition.

Sure, it helps to have Rich Froning is on your team. But you have to be in insane shape to even get through many of the team workouts, much less do them at a high, competitive level. That's why we were amazed to find out that one of the key members on team CrossFit Mayhem is a 42-year old mother of three.

Lauren Neal has three kids, ranging from college to middle school-aged, and she works a full time job (in addition to training). So, what was your excuse for not hitting your fitness goals?

#4: Brooke Ence's Abs (and Arms)

Brooke Ence

#5: The Epic Pegboard Fail

Most CrossFit Games workouts aren't announced until the event actually starts. And that's why it's such a cool competition–the athletes must train for anything that Dave Castro, who designs all of the events in the games, could possibly throw at them.

In this year's final workout, Castro decided to include a pegboard climb: A large wall that you ascend by placing pegs in successively higher holes.

Only six of the men's 36 competitors passed the event–which also included row and Assault Bike sprints, as well as dumbbell snatches–within the 6-minute time cap.

“What we just did–what I just did–was expose a serious weakness in our athletes. And you know what?,” said Castro. “We're going to come back next year, and I'll probably put that f**king thing in (The Games) again, and they're not going to have an issue with it.”

The guys who finished the event had a simple strategy: They climbed one peg at a time, never skipping holes, and they kept their elbows in close to their body, bent 90-degrees or less throughout.

“That's the key to climbing a rope or a peg board,” says Annie Sakamoto, a CrossFit athlete who began training at the original CrossFit gym and has appeared in the The Games multiple years. “Keeping your elbows in tight, almost like you're in a plank position, lets you use stronger muscles like your core while climbing, so you don't get tired and fail as quick.”

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