Tuesday, August 27, 2019
Monday, August 27, 2018
Fitness Tips From the Founder of Body by Simone | InStyle.com
“So many women do bar or yoga but not cardio, which means their heart rates don’t get to a calorie-burning state,” says Simone De La Rue, founder of Body by Simone. “When you dance, your heart rate gets there without your realizing it, and you see results.” Need proof? Look no further than celebrities such as Jennifer Garner, Rosie Huntington-Whiteley, and Chrissy Teigen, all of whom are fans of De La Rue’s Dance Cardio class—but the 43-year-old Aussie, who has returned as a trainer on the second season of E!’s Revenge Body with Khloé Kardashian, might just be her own best advertisement.
Peep her top fitness and self-care tips, below. And for more stories like this, pick up the January issue of InStyle magazine, available on newsstands, through Amazon, and for digital download now.
I Gave Up Exercise for 2 Weeks and Got In the Best Shape of My Life
I’ve never dieted in my life. I live by the 80-20 rule—eat healthy 80 percent of the time, let less healthy foods slide 20 percent of the time (okay, okay maybe my rule is more like 60-40).
I also work out a lot (usually five to seven days a week), so I never felt bad about indulging with friends on the weekend or stress-eating during the week (read: protein bar binges; we have a lot of bars here at Shape HQ).
But when Jamba Juice and celebrity trainer Harley Pasternak challenged me to try the Body Reset Diet (sound familiar? You may have seen it on Khloé Kardashian’s Revenge Body), I was intrigued. (A two-week diet to reset my protein bar habit? How bad could that be?) So I signed on.
How the diet works: The first five days, I’d eat three small Super Blend smoothies (made with fresh ingredients such as kale, Greek yogurt, lemon, raspberries, strawberries, and blueberries); two Pasternak-approved “crunchy snacks” (more on that below); and at least five liters of water a day. In phase two, I’d swap one smoothie for one ‘S’ meal (sandwich, stir-fry, scramble, or soup) from Pasternak’s The Body Reset Diet book. And the last five days, I was down to just one smoothie a day and two ‘S’ meals.
The reset also challenged me to get seven hours of sleep a night, unplug from all screens for an hour, and hit 12,000 steps a day without working out. (Exercise makes you hungrier, so Pasternak suggests laying low during the reset so you can better combat cravings.)
The food I could handle, but the lack of working out troubled me. I hadn’t taken a workout hiatus like this since a family trip to Paris in 2015. And even then I was doing lunges on every set of stairs I could find. I worried for my family, friends, and coworkers. (A hangry Marietta was one thing, but a benched Marietta was going to be unbearable.)
Regardless, I alerted family, friends, and fellow goal-crushers in Shape‘s private FB group of my new challenge and vowed that I was going to Instastory my whole journey to hold myself accountable.
And I’m not going to lie, the food and workout FOMO was real, but so were the results. After 15 days, I lost 5 pounds and a total of 5 inches in my waist, thighs, arms, and butt. My skin was clear, my cravings were under control (I had one KIND Bar—that’s it!), and I could fall asleep more easily (new body, who dis?).
But taking a step back to look at my diet and exercise habits also provided some eye-opening insight about my body and my health. Here are four of the biggest lessons I learned.
#1 I wasn’t as fit as I thought.
According to Pasternak, blasting calories for an hour a day at kickboxing won’t reverse the damage from sitting the rest of the day. While I never thought of myself as sedentary (how could I be when I’m working out five to seven times a week?), I rarely hit 10,000 steps a day.
On Pasternak’s no-workout plan, I was always moving. To hit 12,000 steps a day, I would walk 2 miles with my dog in the morning, walk 1.5 miles from the bus station to work, walk 1.5 to 2 miles to Jamba for lunch (then back to the office), then walk from work to the bus station, logging the final 1,000 or so steps around the house.
Walking this much wasn’t just a physical challenge but a mental one. (Actually, paying attention to that little “move now!” buzz of my Fitbit was a habit I had to work hard to create). But as the days went on, I got good about moving throughout the day. In fact, by the last two days of the reset, Pasternak even challenged me to take 14,000 steps a day. Moving throughout the day instead of just during a workout class helped keep my mind busy, too. I soon forgot about the snack drawer, and those midday walks at lunch really broke up the day. I never once felt that stress that used to kick-start my binges. The best part? I fell asleep more easily. I used to be a “toss and turn on Instagram” person, making it impossible to sleep, so this was a HUGE change for me. I would typically take HIIT classes in the evening, so I’d be wired at night and would stay up until 2 a.m. and then wake up at 6 a.m., which left me tired, stressed, and craving—you guessed it—protein bars. Plus, TBH, walking 12-14K steps a day on a reduced-calorie diet, I was genuinely tired, and I knew that the faster I fell asleep, the earlier I got to eat in the morning.
#2 My portions were way off.
Before this reset, I always thought I ate healthfully. But as it turns out, even though I was eating healthy staples (avocado toast, baby carrots, low-fat cheese, Greek yogurt), my portions were way off.
Pasternak says that per serving, we should aim for a hand-size amount of protein (lean turkey or chicken, tofu, black beans); a palm full of fiber (fruits, whole grain, or legumes); and healthy fats (hummus without any oils, or avocado, nuts, or chia seeds) about the size of the distance from the tip of your thumb to the base of your thumb.
This blew my mind. No wonder I was starving after I’d had my Greek yogurt—I didn’t have any fiber to make it a complete snack. (A lemon ricotta crostini topped with arugula and edamame from Pasternak’s book, I learned, provided the right amount of fats, protein, and veggies to keep me full.)
#3 Thirst can be disguised as hunger.
Pasternak told me early on that thirst is actually often mistaken as hunger. So throughout this process, I really learned to analyze my hunger. I got in the habit of asking myself, ‘When was the last time you ate?’ or ‘When was the last time you drank water?’ If I thought I was a little low on fluids, I’d make some tea or drink a glass of water. And like magic, I wouldn’t be hungry anymore, I felt more energized without the jitteriness that coffee can give me sometimes (a love-hate relationship) and my skin was clear thanks to giving up those sugary protein bar binges.
#4 You *can* get a nutritious meal on-the-go.
When I signed up for the reset, I feared that the smoothies would be filled with processed ingredients and packed with sugar, but I was pleasantly surprised that each had fresh ingredients that created a balanced meal. Plus, Jamba Juice lets you mix and match ingredients if you don’t see an exact blend you like, or if you prefer, say, spinach to peanut butter. (You’ll want to check this out to make sure you aren’t accidentally blending up on a sugar- or calorie-bomb smoothie, though.) So, I learned that just because a food was a “fast” meal, it wasn’t automatically unhealthy. Jamba’s Super Blend Smoothies are filled with apples, berries, chia, pumpkin seeds, cucumber, and spinach. Even more: Since finishing my smoothie reset, I stop by at least once a week just because it is so convenient (and because I may or may not be addicted to the PB ‘N Jealous).
My reset results: Yes, I had exercise FOMO from time to time, but I walked away feeling stronger and looking leaner than ever. One of the main reasons Pasternak says not to work out on the Body Reset Diet: Exercise tends to super charge the appetite, making those cravings that much more noticeable. By not working out, I didn’t have that “I earned this” mentality that I usually had post-class. Now, I’ve dropped that feeling that if I miss a workout, my day is shot, and I might as well eat whatever I want. In fact, I’m still working out less than before I started and have maintained my weight. Instead, when I oversleep or feel too sore to make it to a class, I just know to incorporate movement throughout my day and do #mypersonalbest to hit those 12,000—er, 14,000—steps a day. I focus on fueling my body with the right stuff and the right proportions. After all, eating right, moving more, unplugging, and trying to get a full seven hours of sleep is a workout.
This article originally appeared on Shape.com.
14 Stages of Being Sore After a Workout
So. Much. Pain.
1. You just finished your workout, feeling good but exhausted.
But as your body cools down, you realize the next 12-72 hours are going to be hell.
2. You’ve got some serious stiffness going on. It’s not too painful—yet. But you know what’s coming.
You hydrate, refuel, and settle in for some beauty (and recovery) sleep. (Which is super important for weight loss, FYI.)
3. You roll over in the middle of the night and realize that EVERYTHING HURTS.
Nothing can save you now. (Except for these sore-muscle treatments. Maybe.)
4. In the morning, you go to swing your legs out of bed and happily yank off the covers, but…
Then you realize you feel like you got hit by a truck. LOL JK I’m staying right here.
5. But you have to go to work/class/adulting, so you slowly peel yourself out of bed.
This may include slowly moving one limb at a time or rolling like a log straight onto the floor. (Fingers crossed your feet catch you).
6. All your normal tasks are extremely difficult.
Getting a coffee mug off the top shelf suddenly seems impossible. And bending down to put your shoes on…LOLOL.
7. Once you get moving a little, it’s not so bad. And then you come to a staircase, and it’s all over.
Just leave me here to die.
8. And you walk like…well, like this.
This has got to be the sexiest thing ever.
9. You’re so sore that you can’t even think about working out for a few days.
Active recovery can mean laying on the couch, right? Yoga is NOT gonna happen.
10. Cue hours of foam rolling. It hurts so good.
Praise the heavens for foam rollers. Although that creepy trainer is definitely mistaking your “ow” face for an “O” face.
11. You will do almost anything to get someone to give you a massage.
Like, unmentionable, terrible things.
12. And you hope that when you get up the next day, you’ll feel like a human being again.
But actually you feel even worse. So it’s another day of death.
13. Eventually, you start to feel mobile again.
After hurting so badly, just being able to move feels like the best thing in the world.
14. But, naturally, you go back to the gym and it starts allllll over again.
Hello, vicious #gainz cycle.
This article originally appeared on Shape.com.
Kirby Koo, Elyse Fox and More Health and Wellness Influencers Share the Mantras They Live By — VIDEO
Everyone needs that one go-to phrase for motivation.
Do you have a saying that helps get you through the week, something you always repeat to yourself for inspiration? These four health and wellness influencers do. So we asked them to share their mantras—the phrases they rely on to keep going and stick to their goals. In this video, Kirby Koo, Marti Gold Cummings, Elyse Fox, and Will Ahmed tell us the words they live by, and why they keep them focused.
“Help yourself, and you will help the world.”
Koo says that this phrase guides her because everything begins and ends with each individual person, she believes.
“I am determined, and I am afraid of nothing.”
Every decision we make in life is our own, Cummings says, and we have to be determined to follow through with those choices. Similarly, the result of our decisions is a product of our own actions, and we can’t be afraid to face it. Her mantra also reminds her of her self-worth. “I use that mantra to let myself know that I am worthy, I am loveable, and I am capable of giving and receiving love,” Cummings says.
“Everything will happen when it’s supposed to happen.”
We’ve all been in situations where we’re following a foolproof plan to reach a goal, but somehow things fall apart. “I can either take it out on myself or I can just say, ‘You know what, maybe this wasn’t the right time, maybe this wasn’t the right day, maybe tomorrow will be better,’” Fox says.
“Find balance.”
We live in stressful times, says Ahmed. By trying to understand those stressors and their origins, we can offset them with actions that makes us feel calm. Exercise, meditation, and napping are three calming activities Ahmed turns to.
Halle Berry Talks About Her Love of Boxing
We knew she had a secret to looking so good.
Halle Berry’s Instagram is a one-stop shop for wellness inspiration, and in the latest installment of her #FitnessFriday posts, she revealed the workout she swears by: boxing.
“Boxing is still considered one of the best full body workouts. You’ll sculpt every muscle and burn major calories and fat. It dramatically decreases stress levels, develops hand-eye coordination and builds confidence and discipline,” Berry wrote with a photo of her and trainer Peter Lee Thomas in the middle of a fierce face off in front of a punching bag.
But benefits aside, Berry went on to say her favorite part of boxing is the nonstop learning.
“I’ve been boxing for the past 10 years and regularly for the past 3 and I love that I always learn a new way to challenge myself and work new muscles,” she wrote.
RELATED: 8 Exercises a Pro Boxer Does to Sculpt Strong Abs
If you’re looking for a way to shake up your workout routine, Berry challenges you to give boxing a go. “I promise you’ll have fun, get your heart rate up and sculpt your body at the same time!!”
Not sure how to get started? Get acquainted with throwing punches by doing these moves at home before lacing up your gloves.
Like Berry said, stepping into the ring will be a learning curve—but once you get comfortable, your workout is sure to be a knockout.
The Best Sports Bras for Big Breasts
These amazing sports bras that are easy to get on, offer stellar support and, most importantly, are still cute!
Unfortunately, the bounce factor for bustier women can be an exercise deterrent. Who wants to go for a run or knock out burpees when every hop, skip, and jump leads to pure pain? In fact, we’re pretty sure we all have that friend who’s had to double up on support. What’s more, a larger-breasted woman in the wrong bra can have serious health implications.
“If a sports bra has not been specifically designed and built to carry the weight of larger, heavier breasts, the bra straps may be too narrow and exert extra pressure on your shoulders,” explains LaJean Lawson, PhD, a sports bra researcher at Oregon State University and consultant to the sports bra industry. “If the amount and location of the pressure crosses over an area in the shoulders where nerves and blood vessels exit into the upper arms, a medical condition known as thoracic outlet syndrome can result.” Symptoms of TOS include numbness or tingling in the arms or hands, pain in the neck, shoulder, or hands, and even a weaker grip.)
So what do the well-endowed need to look for when shopping for a sports bra? Lawson says, there are three key things:
1. Look for minimal (controlled) stretch throughout the bra in areas like the cups, straps, and band.
2. Forgo the traditional sports bra, which has a single flat panel across the front, and opt for one with two separate cups that will control each breast instead.
3. Choose athletic supporters with more coverage such as a higher neckline, wider straps, and a substantial bottom band.
Armed with Lawson’s tips, we did the leg work for you and found these 10 amazing sports bras perfect for big breasts. They’re easy to get on, offer stellar support and, most importantly, are still cute!
Athleta Front Zip Stealth Bra
This wireless, high support bra is ideal for cups up to DD. Convertible straps and the front zipper closure allow for a more customized fit.
Sizes: XS-XL
To buy: $72; athleta.gap.com
Panache Underwire Sports Bra
With the click of a hook, this bra takes you from regular to racerback. It also has flexible underwire and three-part-foam-lined cups.
Sizes: 30-42, C-DDD
To buy: Starting at $40; amazon.com
Freya Active Underwire Molded Sports Bra
This supporter’s molded cups play up your curves (and provides each breast with individualized support!) instead of smashing your girls into one unflattering lump.
Sizes: 28-40, B-G
To buy: $62; amazon.com
Enell High Impact Sports Bra
A high neckline not only ensures that your breasts won’t play peekaboo, but also reins the girls in from unwanted surge.
Sizes: 00-8
To buy: Starting at $59; amazon.com
Nike Pro Rival
Sick of the chafing caused by stitched straps? The bonded seams on this bra help put an end to skin irritation.
Sizes: 30-38, B-E
To buy: $70; nike.com
Nike Impact Strappy
This high support bra is great for all types of exercise including running and cross training. With a strappy design for a custom fit, you’re sure to find the perfect fit for your girls.
Sizes: XS-XL
To buy: $55; nike.com
Sweaty Betty Ultra Run Bra
This running-specific bra combines compression and encapsulation technology that cuts down breast movement in all directions. Also good: The mesh lining puts the kibosh on in-between-breast sweat (yay!).
Sizes: 32-38, A-F
To buy: $65; sweatybetty.com
Anita Maximum Control Wire-Free Sports Bra
If you’re looking for high-impact support without wires, this is your sports bra. Molded double-layer cups keep you covered with a three-column, three-row hook and back closure to keep the girls supported.
Sizes: 30-46, C-H
To buy: $69; barenecessities.com
Moving Comfort Jubralee Bra
The Velcro straps are surprisingly secure and make it super easy to adjust this supporter on the fly.
Sizes 34-44, B-E
To buy: $55; amazon.com
New Balance The Shockingly Unshocking
There are few things more embarrassing than showing off your nipples when you sweat—built-in modesty cups ensure your “headlights” stay hidden.
Sizes: 32-42, C-DD
To buy: $25-48; amazon.com
3 Common Yoga Poses You’re Probably Doing Wrong—And How to Fix Them
Namaste the right way.
If you aren’t posing correctly, you’re not only depriving yourself of the benefits of yoga, but the misplacement could potentially lead to injury (yikes!). Even if you practice yoga on the reg, you can easily find yourself in autopilot mode, and potentially allow your stances to become less disciplined. Sky Ting Yoga co-founder Krissy Jones is here to demonstrate the right way to nail three common poses you might be getting wrong.
With side-by-side video clips, Jones shows us exactly how to execute the pigeon pose, side plank, and wheel pose so you will look and feel your best while practicing yoga. These poses are great hip openers and allow for increased flexibility of the spine while strengthening your wrist, legs, and core. Use these helpful tips to fix your form and get the very most out of your next vinyasa class.
RELATED: 3 Basic Yoga Poses You’ve Been Doing Wrong—and How to Fix Your Form
Pigeon pose
The fix: Keep hips square.
Side plank
The fix: Make sure your hips are in line with your shoulders.
Wheel pose
The fix: Strongly press away from the floor and bring your feet to a parallel position.