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Despite what you might think, pull-ups are not impossible and can be adjusted for any fitness level. This infamous exercise offers a great upper-body workout that quickly tones the back, arms, and chest. Not only will it make you stronger, but conquering this move will also give an extra boost of confidence and help you feel like you can tackle anything - because let’s face it, you can!

Beginner Pull-Ups

  • Assisted Pull-Up Machine: The pull-up machine is a great way to try your first go at pull-ups. The machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. Start by setting the weight to 20 pounds less than your weight, complete three to five reps, and then adjust the weight accordingly. Here are step-by-step instructions on how to use the assisted pull-up machine at your gym.
  • Band Pull-Up: With the help of a superband – a giant, two-inch-thick rubber band – you can tackle consecutive pull-ups. All you have to do is wrap the rubber band securely around the pull-up bar, put it under one knee (or one foot for even more assistance), grab onto the bar (stepping off a stool if needed to reach), and begin your pull-up. Superbands are the same length, but the wider the band, the more assistance. Eventually, you will no longer be a “groupie” to the band and will be able to use your body weight!

Intermediate Pull-Ups

  • Jump Pull-Ups: Consider jump pull-ups (pull-ups with a jump start) the next level after the assisted pull-up machine. Standing under the bar, jump up to grab the bar, harnessing the momentum of the jump to pull your body and chin to the bar. If your chin doesn’t come close to the bar, don’t give up – this move often takes practice.

Advanced Pull-Ups

  • Traditional Body Weight Pull-Ups: Using your body weight is the most traditional, but often the most challenging, way to complete a pull-up. With palms facing away from you, grip a pull-up bar with arms extended. Keeping your core tight while engaging your back and lats, bring yourself up until your chin passes above the bar, then lower yourself down into the starting position. The trick (and challenge) to any pull-up is to avoid swinging your entire body or using your neck for added momentum.
  • Weighted Pull-Up: When you’re ready, let your inner Gabby Douglas shine. Following the movements for a traditional pull-up, add a weighted plate for an extra challenge. Using a weight belt or simply holding a weight between your knees, you will be the star of the gym and any workout.

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POPSUGAR Fitness

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Whether you go out for an afternoon of strawberry pickin’ or buy a pint at the local farmers market, nothing feels more like Summer than the taste of fresh strawberries. And how do you make juicy, sweet strawberries even better? Pair them with chocolate, of course.

Would you believe these strawberries are filled with velvety chocolate mousse that’s vegan? Aside from cutting back on calories and saturated fat, they’re also made with good-for-you ingredients like silken tofu and chickpeas.

Better yet - a five-piece serving is only 87 calories. Much better than a real chocolate-dipped strawberry, which is about 40 calories per strawberry! This vegan and gluten-free recipe is a much healthier way to satisfy your chocolate strawberry cravings while saving on calories, carbs, and fat.

Chocolate-Mousse-Filled Strawberries

Ingredients

1/2 container silken tofu (1/2 pound)

1/4 cup chickpeas, rinsed and drained


5 pitted dates


1/8 cup cocoa powder


1/4 teaspoon vanilla extract


40 large strawberries, washed and dried


1/4 bar dark chocolate, chopped

Directions

  1. Add all the ingredients except the strawberries and dark chocolate to a food processor. Puree until completely smooth, for several minutes.
  2. Place mousse in the fridge for at least 60 minutes. If you’re making this recipe ahead of time, it’s OK to leave the mousse in the fridge overnight.
  3. Using a knife or strawberry huller, carve out the middle of each strawberry.
  4. Spoon a small amount of the mousse into each strawberry. Place in a shallow rectangular dish. Top with a sprinkling of chopped dark chocolate and enjoy immediately, or keep in the fridge until ready to serve (up to a day).

Here’s the nutritional information for one five-strawberry serving:

Source: Calorie Count


Nutrition

Calories per serving
87

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POPSUGAR Fitness

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Quick cooking steel cut oats are cut into much smaller pieces than regular steel cut oats, which allows them to cook faster, so nutritionally they are equivalent to one …
fast and easy weight loss tips
The World’s Healthiest Foods

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Study found almost a third of patients still had

ER study also finds high proportion without health insurance


WebMD Health

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It’s time for another workout challenge, and this one is all about the abs. Perfect for those new to strength training, it’s short and sweet – all it takes is a few minutes each day for the next two weeks and you’re sure to notice stronger and more defined abs. Instead of doing basic crunches, this challenge involves five crunch variations to target different areas of your midsection.

Here are instructions for the five different variations followed by a 14-day plan to get you all the way to 100. It’s not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.

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POPSUGAR Fitness

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Why Some Really do not Pay Their Obamacare Top quality: It is Not What You Consider


WebMD Health

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If the phrase chia brings up a mental graphic of a clay creature sprouting hair, you are not mistaken. But the seeds dependable for sprouting fuzz on Chia Animals are also an exceptional supply of anti-inflammatory omega-3s. Who realized?

For women, the RDI of omega-3s is 1.one grams (one,100 mg) a day, so if you happen to be seeking for a new supply that is vegan, gluten-cost-free, and simple to take in, you’ll want to pick up some immediately. One ounce of chia seeds (about two tablespoons) is made up of 137 calories, one particular gram of saturated body fat, 11 grams of fiber, 4 grams of protein, 177 milligrams of calcium, and four.9 grams of omega-three fatty acids. Apart from offering omegas, when chia seeds come in contact with h2o, they bulk up just like flaxseeds do. So when you take in them, they make you feel total. This implies not only will they avert you from overeating, but they will also improve your digestion.

A 16-ounce bag of chia seeds fees around $ 14 and will previous a lengthy time. They have a delicate taste and do not need much prep, so with a tiny creative imagination, chia seeds can simply be incorporated into your diet regime.

  • Consume and debloat: Celeb trainer Valerie Waters recommends all her customers drink this debloating chia seed drink to start off their day. By boosting stages of fiber and aiding in elimination, you’ll be emotion free of bloat many thanks to chia.
  • Mix into breakfast: Higher in vitamin C and boasting more than ten grams of fiber, this refreshing antioxidant smoothie bulks up breakfast with some chia energy.
  • Dress up your salad: Chia seeds and poppy seeds are equivalent in stature, so amp up the fiber and protein in this lemon salad dressing with chia seeds the flavors are a riff on classic poppy-seed dressing.
  • Bake them into muffins: Flexible chia seeds are easy to toss into a vintage baking recipe like these gluten-cost-free blueberry muffins that are lower in energy but entire of tasty taste.
  • Appreciate a sweet take care of: Chia seeds and coconut milk marry for a Paleo-friendly pudding that performs excellent for breakfast but feels like an indulgence. Combine jointly the elements the night prior to, pop it in the fridge, and look forward to it tomorrow. It is that straightforward.

weight loss
POPSUGAR Health

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If you’ve attempted and tried to commit to weight-reduction objectives, you might be most likely perturbed at what you think is keeping you back again. Stop blaming all the exterior variables that deal with to get in the way and begin thinking about that your inside dialogue may possibly be influencing your development. Dr. Michael Friedman, clinical psychologist and EHE Worldwide advisory board member, explained that no matter whether they say it or not, a lot of individuals think that “if you truly feel badly about your body, it will encourage you to alter.” The real truth is, this guilt is self-sabotage.

In the “doughnut study,” researchers discovered that ladies who acquired a positive message right after consuming a doughnut ate less candy than the other participants. Managing yourself with compassion is a excellent start, said Dr. Friedman, but it’s important to comprehend that occasionally you eat much more than anticipated. “[Weight loss] is a war, it is not a struggle . . . never get discouraged if you shed a battle.”

Begin to consider of bodyweight administration as one thing that occurs in excess of the course of a lifetime. There is no swift fix, and there will be moments when you may overdo it, skip workout routines, and typically drop off your healthy path. The crucial point is to arrive again to middle with compassion for your self, without having guilty feelings, and hold moving forward. For numerous, embarking on a wholesome life style interprets to large (and occasionally frightening) adjustments.

To support with this, Dr. Friedman asks clients to embark on a number of adjustments right up until they find “that one massive factor” that performs very best for them. “If you’re a musician and you do an album, you really don’t know what music is the a single that everyone’s likely to actually consider it is wonderful.” For some people, “releasing a entire album” – or creating a bunch of modifications at when – is a better approach than producing a single little change at a time. Take a excellent seem at your past attempts at weight loss, and start to acknowledge what hasn’t worked. From there, arrive up with a clean sport strategy you can dedicate to.

bodyweight reduction
POPSUGAR Health

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Regardless of what common eating plans say, carbs are not the enemy. But if you’re on a weight-reduction mission, a diet program which is heavy in calorie-dense carbs is not likely to help these objectives. Luckily, numerous experts agree: you can have your carbs – and try to eat them too! – just make confident it truly is for breakfast.

Supply: Shutterstock

Largest Loser coach Bob Harper tells his consumers on the ranch to “front load their carbs.” Numerous men and women question Bob if they should be reducing carbs totally, but he entirely disagrees, considering that “your human body wants carbs for gas.” When you try to eat carbs previously in the working day, however, “you may know you are going to have time to burn up them off” with exercise.

Celeb trainer Gunnar Peterson also recommends that his consumers skip carbs afterwards in the working day – specially if they’re receiving all set for an critical celebration! Foodstuff like rice, grains, pastas, oatmeal, and potatoes make your body keep h2o, “which blurs, to a certain degree, definition and muscle separation,” he claims.

Manhattan-based nutritionist and registered dietitian Shira Lenchewski describes the science backs up these celeb trainer claims. Our bodies’ circadian rhythm, or “interior time-trying to keep method,” performs a enormous position in “metabolic and hormonal alterations over 24-hour cycles.” Carbohydrate metabolic rate fluctuates close to the circadian cycle, indicating that “[carbs] are burned far more successfully in the morning than at evening.” For consumers trying to get rid of weight, she suggests that the premier food (increased in carbs) is breakfast the rest of your foods ought to be “trending more compact as the working day goes on.”

Not certain what constitutes a healthful carb-laden breakfast? Keep looking through for some of our preferred recipes.

Apple-Quinoa Bake: 44.three grams

Whip up this gluten-free quinoa bake featuring comfortable, cinnamon-spiced apples plump raisins and crunchy almonds. Bake a batch ahead of time, so you can enjoy this wholesome breakfast all 7 days extended.

Superfood Pancakes: 58.6 grams

Inject some greens into your favorite breakfast! These spinach, banana, and blueberry superfood pancakes may have an earthy hue, but do not fret – they do not style also “inexperienced.” Even better, they’re complete of fiber, calcium, iron, vitamin A, vitamin K, and folate.

Harley Pasternak’s Breakfast Smoothie: 71.nine grams

It’s not just about the bread – smoothies can be a wholesome resource of carbs from all that fresh fruit. Celeb coach Harley Pasternak endorses this apple smoothie produced with just a few components to many of his customers. This recipe packs major nutrition and vitamins to get your working day off to a excellent commence.

weight reduction
POPSUGAR Physical fitness

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Skies are gray and temperatures are dropping, but it’s still important to get a workout in! Hanging out in hibernation mode seems like the right thing to do, but fighting the Winter struggles and heading out for some fitness will keep your spirits up and your body looking svelte. Check out how a good workout is exactly what you need to fight off Winter blues.

De-stress naturally: The holiday season brings in a load of new obligations and activities that stray from normal schedules, wreaking havoc on your body’s healthy state. Making a point to work out will get your head right and help you de-stress. You’ll feel better all day long and sleep better through the night.

Bring the heat: Can’t seem to get that Winter chill out of your bones? Working out will kick your body’s temperature up and help you bring on some healthy heat. Building up a healthy sweat will also help your body detox any nasty toxins lurking under your skin.

Perk up: Seasonal Affective Disorder (SAD) is no joke. According to the Mayo Clinic, people who suffer from SAD have depression-like symptoms that start in the Fall and continue into the Winter months. In addition to regular exercise, increasing exposure to sunlight during the Winter months can help you combat the blues.

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