Thursday, August 31, 2017
Doug Made Fitness His Top Priority And Lost 136 Pounds!
Lifting During Pregnancy: Modified Glute Exercises
The Top 3 Supplements For Gaining Mass
Showtime Back Workout
Your 4-Step Nutritional Gainz Plan
IIFYM Vs. Keto Vs. WTF?!
Your 4-Week Plan For Guaranteed Muscle Growth!
Your 4-Week Plan For Guaranteed Muscle Growth!
Two 9-Minute Arm Workouts You Can Do Anywhere
15 Tips To Help You Melt Fat Like Butter
Annihilate Every Pec Fiber With This Hardcore Chest Workout
French Toast with Orange Zest & Coconut Whipped Cream
Breakfast is an important time to get some high-quality nutrients into your system, and you don't need to spend hours by the stove to create meals that fit the bill. To prove it, Leith Hill, owner and founder of New York-based Ellary’s Greens, worked up some recipes for our readers that are quick, easy, and better for you than anything you'd get at your favorite brunch spot.
Try out this French toast recipe for a delicious and relatively nutritious take on the brunch classic. Serving size includes ¼ whipped cream.
Tofu Avocado Scramble
Seasoned with anti-inflammatory turmeric and metabolism-boosting cayenne, minced tofu and creamy avocado are a fulfilling, flavor-packed way to start a busy day.
Cocoa Skirt Steak with Sweet Potato Wedges
If you’re a meat-and-potatoes kind of guy, then this one is for you. The natural bitterness of the cocoa rub complements the rich, beefy flavor of lean skirt steak, while a sun-dried tomato sauce is an upgrade to bottled ketchup. Partially cooking the sweet potatoes in the microwave ensures that they’ll cook faster on the grill.
Chef's tip: Slicing into your beef or game meat steaks too soon causes the juices to run out. Letting it rest for several minutes post-grill, before slicing, allows the flavorful juices to spread throughout the steak and gives the muscle fibers time to relax, leading to more tender meat.
Setting the World Record Straight With The First Female Crew To Row Across the Pacific Ocean
What do you do with your girl power? Start your own business, lead your family, forever shift how a product is utilized in the world, or strike out in a new direction to change your life forever?
The Coxless Crew, as this international team of rowers calls itself, put its girl power to use by charting new territory altogether. In April 2015, it set out on a 29' boat named Doris to carry out an epic physical and mental goal: to row 8,446 miles across the Pacific Ocean, from California to Australia. A year before, the members were strangers to one another, and many had never rowed before in their lives. The Coxless Crew is living proof that women can do anything—and don’t let anyone ever tell you otherwise. Follow their near-nine-month journey here and in their documentary, Losing Sight of Shore, which boasts the tagline of “Everyone has a Pacific to cross.”
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All for one
“Everyone’s training history was extremely varied pre-row. As an elite-sport physiotherapist, I have been fortunate enough to always be in a top-level training environment,” says Coxless Crew team lead Laura Penhaul, who was decidedly not a rower before planning this epic journey. “Pre-row I used to do marathons, 24-hour sportif cycles, triathlons, and weight training, but part of what enticed me with the ocean row was that everything about it was the unknown.”
Of the other three women (plus two alternates who rowed just one of the three legs of this epic journey), only two had actual rowing experience. Emma Mitchell rowed as a teenager and also for Cambridge as a blue rower, England, and Bristol for races and regattas. Isabel Burnham (first leg) worked as a solicitor by day for intellectual property litigation, but rowed in college and was a mountaineer, ultra-runner, and ski tourer. On the rest of the team, Natalia Cohen was a travel tour leader, operations manager, and self-professed nomad; Lizanne van Vuuren (second leg) was an osteopath but had completed a half Ironman and loved swimming, biking, and running; and Meg Dyos (third leg) was a real estate agent. Talk about a diverse crew.
Yet what some of the ladies lacked in performance sports, they more than made up for in unstoppable positivity—and you can never underestimate that power, especially when almost 10,000 miles from home and at the mercy of Mother Nature. “The key to picking the team members,” Penhaul says, “wasn’t to select out of a fitness mold, as anyone can train for an event. But only those with the right mentality, focus, and adaptability will succeed in achieving this goal.”
Which leads us to...why? Why row a mainly inexperienced crew more than 8,000 miles across some of the most volatile ocean on planet Earth for 257 days? “This journey was designed to send a message to anyone and everyone, male or female, that if you want to do something, do it. And don’t let stereotypes stop you,” says Penhaul. They also raised money for wounded veterans (Walking with the Wounded) and for breast cancer care.
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More gain to avoid some pain
“I loved the weight training and actually getting coached for a change. And being accountable to someone else, especially a colleague, meant I was determined to show improvements,” notes Penhaul. Her lifting regimen and diet were intensive, though, because she had to put on serious weight for energy reserves. “The worst part was having to gain 30% fat mass. I’m usually about 58kg [128lbs] marathon weight, and knew for this I’d have to put on about 15kg [33lbs]. As much as people think eating 6,000 calories a day would be fun, I ended up feeling horrendous.
“When I was still training hard, I was burning those calories easily, but then plateaued. So I had to cut cardiovascular work out and just do weights three to four times per week, but continue to eat 6,000 calories. I felt lethargic, lazy, unhealthy, and got repeated colds, all because I wasn’t doing cardio work.” Training with Alex Wolf, the lead strength and conditioning coach for English Institute of Sport, was intense any way you look at it, but “I still believe that it was the weight training and putting on muscle mass that helped our bodies stay resilient for the duration,” Penhaul says.
Make time to mind your mind
“Keith Goddard of Zeus Performance Psychology was our lifeline in mental preparations and team cohesion. Pre-row, he challenged us to break down the barriers of awkward conversations, where we reflected on each other in a critical way rather than always being too polite,” Penhaul says.
A journey like that would undoubtedly bring out the best of these women, and the worst, too, so the mental prep was just as important as time beneath the iron and behind the rower. “For example, when we were locked in a steaming hot, claustrophobic cabin and being thrown around in a storm, but we couldn’t open the hatches for risk of flooding, I would use either cognitive behavioral therapy or mindfulness. Without a doubt the mental training was the most important part of our preparations, well above the physical.”
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All you need is love
Penhaul makes it clear that this totally mad mission from San Francisco to Australia wasn’t about proving any one person wrong; it was about proving to herself, to her team members, and to the world that however differently they did it, they could get it done.
They’d shared the experience as a close-knit team, and stepped off Doris as lifelong friends. “This is what success meant to us. If we can inspire one person to have the courage to ‘lose sight of the shore’ and head in a direction that they haven’t taken before, then we know our journey created a greater good.”
Never, ever give up
In the documentary, you can see it countless times on their faces: the longing to have feet firmly on dry land, to be far from the salty, dark waters while the ocean pounds around them and another long night falls. “There are times when you definitely want to give up if you know that no one is watching, but with a team, you never want to let them down or make them have to put in more work because you’re not doing your absolute best. Knowing that you’ve got three other girls on that boat watching your back just as much as you’re watching theirs brings a lot of comfort and strength.”
In their journey you realize how close beauty and determination really are. Because there’s nothing more powerful than seeing these vibrant, determined, and hopeful women hold hands and take that final, gleeful step from the body of Doris to the sunny shores of Australia together.
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Watch the documentary Losing Sight of Shore on Netflix, iTunes, and Amazon.
Win DCU's 'Batman and Harley Quinn’ on Digital
Own it now on Digital, 4K Ultra HD™, Blu-ray™ and DVD.
Batman finds his patience tested to the limit when he goes on a road trip with Harley Quinn to track down her old partner-in-crime, Poison Ivy.
Check out more about Batman and Harley Quinn on social media at www.facebook.com/warnerbrosent, and www.facebook.com/dccomics as well as @WBHomeEnt, and @DCComics.
All entries must be received by 11:59 p.m. EST on Sept. 21, 2017.
Batman and Harley Quinn, and all related characters and elements, are trademarks of and © DC Comics. © 2017 Warner Bros. Entertainment Inc.
Enter now for your chance to win!
Wednesday, August 30, 2017
Quinoa Salad With Sardines & Kale
“I don’t eat that much meat,” Chef Daniel Humm says, explaining the appeal of this hearty but veggie-centric salad. “I focus a lot on vegetables, which I think are more interesting and exciting—fresh ingredients, healthy foods.”
Roasted Tri-tip Steak with Herb Sauce & Scallion Quinoa
Nothing beats the grill for cooking steak, but you can just as easily roast a tri-tip, Chef Quinn Hatfield says: “I use a little roasting pan with a rack. I pat the tri-tip dry, rub it with a little olive oil or a rub, salt and pepper, then put it in the oven. Roasting will still give it great color.”
The Classic Vodka Soda
What's great about a vodka soda is that it's inherently low-cal. So there's no added manipulation to this bar standby, just mix it the traditional way and enjoy, guilt-free.
The Skinny Daiquiri
Simplicity is the key with this lightened-up, low-cal summer cocktail. Cool down with this frosty daiquiri by tossing in some frozen fruit, and hitting it with splash of flavored sparkling water.
Seared Rib Eye, Salsa Verde, & Dirty Rice
In this Mexican-inspired steak recipe, Chef Robert Irvine walks you through how to expertly cook a steak to the perfect sear, and the side dishes to finish it off.
Tuesday, August 29, 2017
How To Get Strong In 2-3 Days A Week
The Ultimate Beginner's Guide To Calisthenics
Garlic Lovers' Feast: 5 Tasty Ways To Stay Lean
Try This UFC Fighter's Back-And-Biceps Workout
Team Bodybuilding.com Athlete Profile: Jason Wittrock
Lift As Strong As You Look
How To Choose The Best Yogurt For Your Fitness Goals
VIDEO: Nikki Bella, Brie Bella, and Daniel Bryan on Baby Birdie's WWE Future and Season 2 'Total Bellas' Highlights
Nikki and Brie Bella, aka The Bella Twins, are gearing up for the Season 2 premiere of Total Bellas, which airs Wednesday, September 6 at 9|8c on E!
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We sat down with the WWE superstars, as well as Daniel Bryan (husband to Brie Bella, retired professional wrestler, and general manager of WWE's SmackDown) for an exclusive interview to discuss whether Brie and Bryan's baby girl, Birdie, will have a future in WWE; what makes Season 2 of Total Bellas different from what we've seen in the past; and why wrestling has been so integral in all of their lives.
Get to know the stars like never before, as they talk family, love, and their fast-paced lives.
Avocado Toast with Fried Egg & Gruyere
“Sometimes the simplest things are best, and this is a prime example,” says Daniel Humm, James Beard Award-winning chef, and executive chef and co-owner of NYC’s Eleven Madison Park and NoMad, of this breakfast dish. “The freshness of the avocado is really nice against the richness of the egg.” Humm especially likes this dish after training—it’s loaded with protein and good fats.
To fry the perfect egg, always use a non-stick pan; start on high heat and use enough oil to have a thin layer on the entire bottom of the pan. As soon as you crack the egg into the pan, turn the heat down to low and let it cook until the white is set.
For more simple, quick recipes that won't require a never-ending grocery store trip, check out these five recipes that require only 12 ingredients.
VIDEO: The Bella Twins Reveal How and When They'll Make Their WWE Comeback
Nikki and Brie Bella, aka The Bella Twins, are gearing up for the Season 2 premiere of Total Bellas, which airs Wednesday, September 6 at 9|8c on E!
[RELATED1]
We sat down with the WWE superstars, as well as Daniel Bryan (husband to Brie Bella, retired professional wrestler, and general manager of WWE's SmackDown), for an exclusive interview to discuss when the dynamic duo will make its return to the ring.
See how Nikki is recuperating from her neck injury, and how Brie is getting back into shape post-baby to make an epic comeback in the near future.
Tri-Tip Gruyere Melt
Quinn Hatfield, owner of one of L.A.’s best lunch spots, the Sycamore Kitchen, knows a thing or two about sandwiches. His favorite way to use up leftover steak is to put it in a simple sandwich. For this one, he slices it all thin—the steak, cheese, avocado, and kale—and finishes it off in the oven. “Tri-tip also eats great cold,” he says, “whether on a sandwich or a salad.”
For more simple, quick recipes, check out these five meals, all made with a 12-item shopping list.
J.T. WOD: The Ultimate Upper-body Workout
This CrossFit Hero WOD is named for Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA, who was killed in Afghanistan. Perform as a giant set for time.
And if you're questioning the use of handstand pushups and gymnastics rings here, remember: Old-school bodybuilders of Muscle Beach incorporated gymnastic moves into their hypertrophy training. You can, too.
Americano
This highball cocktail comes with a critical hint of citrus that brings a bit of class to the summer cocktail scene.
The Americano is one of seven ultra-refreshing, low-calorie cocktails to mix up this summer. Check out the rest here.
The Santina Spritz
Sprtizs and summer go together like, well, prosecco and Aperol. Try this buttoned-up take on a frozen margarita that contains a fraction of the sugar and outrageously more flavor to cool down during the summer.
The Santina Spritz is one of seven ultra-refreshing, low-calorie cocktails to mix up this summer. Check out the rest here.
The Water-meli
Tito's is a unique vodka in that it doesn't require a ton of high-sugar mix-ins involved to make it palatable. It brings plenty of flavor on its own without being too sharp. Therefore, infuse a little bit of watermelon juice and a touch of lime juice for this low-cal, super-refreshing summer cocktail.
The water-meli is one of seven ultra-refreshing, low-calorie cocktails to mix up this summer, check out the rest here.
Monday, August 28, 2017
Healthy Mexican Meal: Zesty Chicken Fajitas Recipe
Behind-the-scenes at the Amanda Latona Cover Shoot
It's her fifth M&F Hers cover, and Amanda Latona is looking better than ever.
In this behind-the-scenes look at Latona's cover shoot for the Fall issue of M&F Hers, we get to see how the IFBB Bikini Pro gets ready for the camera. From hair to wardrobe to finding the perfect pose, everything must be right once photographer Per Bernal starts shooting. While the beautiful fitness model is adamant about getting the best results from every shoot, she also finds time to have some fun during the process—some dance moves and banter with the crew always help to lighten the mood.
You'll also find a cameo from Latona's husband, Steve Kuclo, who is a welcome addition to the shoot. "Having my husband on set is awesome," admits Latona. "It's nice to have someone there who is loving and supportive." And while the big guy did help with some of the weights, it was Latona who carried the load throughout the day for a memorable photo shoot that showcased her stunning physique.
Get The Fall Issue Of Muscle & Fitness Hers On Newsstands Now
Jessika Carr is WWE's First Full-time Female Referee
The "Women's Revolution" continues.
As part of its coverage for the Mae Young Classic starting next week, WWE released a video introducing Jessika Carr. She is officially WWE's first full-time female referee.
Carr actually started out as a performer, having been trained by the legendary Dudley Boyz. She was then asked by NXT General Manager William Regal if she was interested in being a referee, to which she gladly accepted.
[RELATED1]
Carr also rejects the idea that referees are insignificant compared to performers, saying "I guarantee you, we're just as important. We're that third person in the match."
Ultimately, Carr is proud that she's making history in the WWE. She'll also be one of the referees for the Mae Young Classic.
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The first four episodes of the Mae Young Classic will be available on demand on the WWE Network starting Monday, August 28.
The 'Crushed' Grayhound
Every now and then—whether it's after a stressful day at the office, grilling up some high-protein grub on the back patio with some of your best girls, or even after a seriously sweaty session in the gym—you need something with a bit more punch than usual.
The only problem? Most of the drinks you order at the bar—especially the sweet, fruity ones that taste oh so good in the summertime—are loaded with calories.
Check out the full list of low calorie cocktails here.
The Workout Plan to Help You Master the Deadlift
Most people who lift weights never deadlift—and if they do, they rarely put in the time to become strong deadlifters.
But if they do, a funny thing happens: They add muscle to places they’ve never seen develop before, such as their glutes, hamstrings, and traps. Their lower back gets stronger, too, reducing the risk of injury when they bend over to pick something up. They may also find they can run faster, hit golf balls farther, or even dunk a basketball for the first time.
For these reasons, the deadlift is not only a cornerstone of CrossFit training but also possibly the best barbell exercise of all time—so it’s high time you master it. This program aims to build your deadlift—and, consequently, nearly every muscle in your body in just four weeks.
How it works
To get better at anything, you need to practice it often. But because the deadlift works the body so hard, it isn’t usually done more than once per week. This program, however, cycles the intensity, allowing you to train the deadlift in different rep ranges three days a week without wearing out your lower back or compromising your recovery. As your technique improves, so will your gains—and in four weeks, you won’t look like “most people” anymore. You’ll look like a deadlifter.
Directions
Perform each workout (Days 1, 2, and 3) once per week, resting at least a day between sessions. Exercises marked A and B are alternated, so you’ll do one set of A, rest, then B, rest again, and repeat until all sets are complete for the pair.
Soccer Star Sebastian Lletget’s Total-Body Workout
Professional soccer player Sebastian Lletget’s career with the Los Angeles Galaxy started off on the, ahem, right foot. In 2015, his first season with the Galaxy, Lletget scored five goals in his first seven Major League Soccer starts.
This high-level of performance is clearly not an accident, and requires a pretty hefty amount of upkeep. Obviously, soccer players need an outstanding amount of cardio training to combat requirements of the game, but strength also has to be built to hold your own on the field. Here is Lletget's workout that keeps him dominant on the pitch.
Six-Pack-Friendly Recipe: Cocoa Skirt Steak with Sweet Potato Wedges
If you’re a meat-and-potatoes kind of guy, then this one is for you. The natural bitterness of the cocoa rub complements the rich, beefy flavor of lean skirt steak, while a sun-dried tomato sauce is an upgrade to bottled ketchup. Partially cooking the sweet potatoes in the microwave ensures that they’ll cook faster on the grill.
CHEF’S TIP: Slicing into your beef or game meat steaks too soon causes the juices to run out. Letting it rest for several minutes post-grill, before slicing, allows the flavorful juices to spread throughout the steak and gives the muscle fibers time to relax, leading to more tender meat.
WATCH: Conor McGregor and The Notorious B.I.G.'s Music Featured in Beats By Dre Inspirational Video
As the two champions prepare for their highly anticipated showdown in Las Vegas this Saturday night, we get a chance to move "Above The Noise" with this just-released Beats by Dre video featuring Conor McGregor, who recently signed a deal with the headphone giant.
Set in the streets of Dublin to The Notorious B.I.G. song Juicy, the video, Dedicated, follows a young fighter, Liam, as he heads to the gym with some friends for a few rounds in the ring. Intermixed with the youth's swagger and cockiness are those images of McGregor as he too prepares for battle.
According to 98fm.com, the reigning UFC lightweight champion has dedicated this inspirational video to Dublin.
And while McGregor's many fans back in Ireland will enjoy this video tribute to the people and places he holds dear, they'll no doubt further enjoy watching their hometown hero do his best to shock the world this Saturday night.
Round Steak with Horseradish Sauce
Often overlooked, round steak is one of the leanest cuts at the butcher. It’s also one of the most economical. Taken near the rear legs of the cattle, or the “round” part of the beast, this cut is packed with muscle-sculpting protein, while also delivering healthy amounts of highly absorbable iron to help give you an energy boost.
CHEF’S TIP
Eye of round can be slightly tough and dry. To help tenderize the meat and add moisture, try marinating it for an hour or more in a mixture of oil, soy sauce, salt, and acid such as citrus juice.
Bison Sirloin with Chimichurri
Taken from between the ribs and the hip, bison sirloin is a very tender cut, but packs as much flavor and muscle-making protein as beef. In fact, slap a steak on the grill from this range-fed beast, and you’ll score higher levels of healthy omega-3 fats than what comes out of feedlot beef. And chimichurri is a lively Argentina herb sauce that’s a perfect sidekick to this hunk of game. The same recipe can be made with other cuts of bison or even game meats like venison and elk.
Chef's tip: Because bison is such a dense protein, it’s best cooked to no more than medium-rare (120°–140°) or you risk turning your pricey steak into shoe leather. In general, bison steaks require about ⅓ less cooking time than fattier types of beef steaks.
3 Surprising Truths About Dairy
Milk, cheese, yogurt: You may think you know everything you need to about these staple dairy products, but think again! Certain varieties may offer benefits you've been missing out on.
Via Bodybuilding Feed http://www.rssmix.com/The 5 Best Healthy Splurges At The Supermarket
The supermarket is full of overpriced foods unworthy of your attention or money. But there are certain foods whose nutrient profile and added benefits make them more than worth the extra cash.
Via Bodybuilding Feed http://www.rssmix.com/Kris Gethin: Man Of Iron, Week 17
With the half-Ironman out of the way, Kris' crosshairs are set firmly on the full Ironman, and his training is shifting dramatically. Is he up to the challenge?
Via Bodybuilding Feed http://www.rssmix.com/The Arm Workout That Will Split Your Sleeves
If you think legs are the only body part Julian "The Quad Guy" Smith thrashes, wait until you feel the burn of his arm-blasting workout!
Via Bodybuilding Feed http://www.rssmix.com/3 Bizarre Splits To Help You Break Your Plateau
Not seeing results with the same old workout schedule? Try something new and break free from your tired routine.
Via Bodybuilding Feed http://www.rssmix.com/Saturday, August 26, 2017
Behind-the-scenes at the Amanda Latona Cover Shoot
It's her fifth M&F Hers cover, and Amanda Latona is looking better than ever.
In this behind-the-scenes look at Latona's cover shoot for the Fall issue of M&F Hers, we get to see how the IFBB Bikini Pro gets ready for the camera. From hair to wardrobe to finding the perfect pose, everything must be right once photographer Per Bernal starts shooting. While the beautiful fitness model is adamant about getting the best results from every shoot, she also finds time to have some fun during the process—some dance moves and banter with the crew always help to lighten the mood.
You'll also find a cameo from Latona's husband, Steve Kuclo, who is a welcome addition to the shoot. "Having my husband on set is awesome," admits Latona. "It's nice to have someone there who is loving and supportive." And while the big guy did help with some of the weights, it was Latona who carried the load throughout the day for a memorable photo shoot that showcased her stunning physique.
Get The Fall Issue Of Muscle & Fitness Hers On Newsstands Now
Jessika Carr is WWE's First Full-time Female Referee
The "Women's Revolution" continues.
As part of its coverage for the Mae Young Classic starting next week, WWE released a video introducing Jessika Carr. She is officially WWE's first full-time female referee.
Carr actually started out as a performer, having been trained by the legendary Dudley Boyz. She was then asked by NXT General Manager William Regal if she was interested in being a referee, to which she gladly accepted.
[RELATED1]
Carr also rejects the idea that referees are insignificant compared to performers, saying "I guarantee you, we're just as important. We're that third person in the match."
Ultimately, Carr is proud that she's making history in the WWE. She'll also be one of the referees for the Mae Young Classic.
[RELATED2]
The first four episodes of the Mae Young Classic will be available on demand on the WWE Network starting Monday, August 28.
The 'Crushed' Grayhound
Every now and then—whether it's after a stressful day at the office, grilling up some high-protein grub on the back patio with some of your best girls, or even after a seriously sweaty session in the gym—you need something with a bit more punch than usual.
The only problem? Most of the drinks you order at the bar—especially the sweet, fruity ones that taste oh so good in the summertime—are loaded with calories.
Check out the full list of low calorie cocktails here.