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Muscle Confusion Workout 2

Workout of the Week: Weight Loss for Beginners

Workouts designed to provide safe progressions for weight loss and general fitness to help you reach your fitness goals and avoid injury.

 We all have to start somewhere, how bout here…

Click on link below to download the full printable workout. 

→ Download the MadSweat Workout of the Week  

New!! Madsweat Virtual Training

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Salmon with Roasted Asparagus and Lemon-Caper Sauce

Fitness Fuel: Good Eats for Fitness Peeps

Salmon with Roasted Asparagus and Lemon-Caper Sauce

Ingredients 


  • 2 tablespoons fresh lemon juice
  • 2 tablespoons minced red onion
  • 1 tablespoon olive oil
  • 1 tablespoon drained capers, chopped
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon grated lemon peel
  • 1 1 1/2-pound skinless salmon fillet (1 1/4 to 1 1/2 inches thick)
  • 1 pound asparagus, trimmed
  • 1 tablespoon extra-virgin olive oil

Preparation 

Whisk first 6 ingredients in small bowl to blend. Season sauce with salt and pepper. Preheat oven to 450°F. Cut three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through). Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper. Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.

Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits and serve.

Nutrition

Per serving: calories, 336; total fat, 18 g; saturated fat, 3 g; cholesterol, 96 mg



(Source: blog.madsweat.com)

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Food Revolution Day

Today is  the first-ever global Food Revolution Day. There are now more than 500 cities in 57 countries around the world standing up for real food. And it couldn’t be a more important time for it.

According to the World Health Organization, global obesity has more than doubled since 1980 and more than tripled in children. Across the world more than 1.5 BILLION adults are overweight and of those 200 million men and 300 million women are obese.

Food Revolution Day is an opportunity for everyone around the world to do something. The Food Revolution and Food Revolution Day is about educating  people  about food, where it comes from and how it affects their bodies. If you know how to cook you can save yourself money, feel better and live longer in the end.

 Go to http://foodrevolutionday.com and show your support.

(Source: blog.madsweat.com)

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Sharecare Fit Fridays: Women and Weights!!!

Tweet your way to a stronger YOU! Join #SCFFweights and chat with our pros @kristyleewilson and @madsweat. We’ll be chatting about why women should put more iron in their hands-not just in their diets.

Ask us your weight lifting questions from 12 to 2PM EST tomorrow. Be sure to follow @SharecareNow and include #SCFFweights in your tweets!

Not on Twitter and want to ask us your weight lifting question? No sweat! Post your weight lifting question here and tag us @madsweat . We’ll ask it on the chat and if its answered we’ll post it back to you! See you tomorrow!!!… Remember its Twitter so get to the point in 140 characters or less :)                         

(Source: )

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Athlete’s Recovery Guide


1 of 9

Some great tools for recovery not just for the weekend warrior but the everyday  fitness enthusiast.  

In our quests for improved athletic performance, enhanced fitness and endurance, and better overall health, we spend hours each week in the gym or out on the road, putting ourselves through intense and sometimes grueling workouts. But that’s only half the story. Effective athletic recovery is as important as the actual training when it comes to reaching our fitness goals. From stretching and massage to nutrition and sleep, we look at some of the basic elements of recovery and suggest some useful tools to keep you going strong. Read more…

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Exercising in the Three Planes of Motion


It’s science, but not rocket science

There are three planes of motion in which the human body moves. If you think about it, we usually use a mixture of movements in different planes. Most of your movements aren’t side to side nor are they straight up and down especially when it comes to sports.  So you should never just train in one.




Sagittal Plane

The Sagittal plane bisects the body dividing it into right and left halves. Movements in this plane are flexion (decreasing the relative angle of two segments) and extension (increasing the relative angle of two segments). Some examples of exercises in this plane of motion are biceps curls, squats and running. 

Frontal Plane

The frontal plane bisects the body into front and back. Movements in this plane are  lateral movements, called abduction (movements made away from the midline of the body) and adduction (movements toward the midline). Some examples of frontal plane exercises are side lateral raises and side lunges.

Transverse Plane

This plane bisects the body into top and bottom. Movements in this plane occur around the longitudinal axis. Movements in this plane of motion include internal rotation (rotation of a joint towards the midline of the body) and external rotation (rotation of a joint away from midline of the body). Some examples of movements and exercises in this plane of motion are golfing, swinging a bat and turning lunges.

So when you create your training programs, be sure to add some frontal, sagittal and transverse plane exercises.

For more help ask us about our virtual training programs.

(Source: blog.madsweat.com)

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Foam Roll: Outer Thigh (IT Band)

Tone Up Tuesday: Moves to Help You Improve! Move 3

 Continuation from last-weeks post move 2.

 Continuation from last-weeks post move 1.

Petellofemoral pain is one  of the most common types of knee pain. Usually characterized by pain beneath the kneecap (patella) that gets worse after working out. A lot of runners have weak or tight muscles which can usually be the cause. With more people getting out and running we’ll be posting more exercises that we recommend to target those tight and weak areas to help stabilize your knee.   

Patella

  Side Lunge

 Muscles Worked

 

Start
1. Lie with foam roll on side, in front of hip.
2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.


Movement
1. Slowly roll from upper portion of outer thigh, slightly in front of hip joint, to knee; apply pressure on tender spots for 30 seconds.

Trigger Point Perf…

 

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Scientists identify protein that stimulates brown fat to burn calories

Health and Fitness News Room

 Scientists have identified a protein which regulates the activation of brown fat in both the brain and the body’s tissues. The scientists believe that activating brown fat could help to support current weight loss programs, which individuals often struggle to maintain.

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"Here’s the only problem: In the world of fitness, we still haven’t caught on. So when people decide they want to get into shape, they feel as if they have to do everything at once. Join the gym, check. Buy some new running shoes, check. Set the alarm for 4:30am, check. Cut out all the junk food, check. Eat more broccoli, check.

They mentally prepare themselves for an all-out assault on fitness and, after a few short days or weeks… splat!

Maybe this is why so many people who lose weight put it all back on. Instead of making fitness and weight loss a long-term, sustainable practice, they made it a short-term, inconvenient project."

Susan Olding, Build a Better You, One Habit at a Time (via hungryrunner)

(via hungryrunner)

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Muscle Confusion Workout

Workout of the Week: Weight Loss for Beginners

Workouts designed to provide safe progressions for weight loss and general fitness to help you reach your fitness goals and avoid injury.

 We all have to start somewhere, how bout here…

Click on link below to download the full printable workout. 

→ Download the MadSweat Workout of the Week  

New!! Madsweat Virtual Training

Click on the link and find out how you can get workouts designed just for you!

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Berry Stuffed French Toast

Fitness Fuel: Good Eats For Mother’s Day

Make this for mom and show her you care! This twist on an old French favorite increases the antioxidants, vitamins, minerals, and fiber. It’ll start both your day off right.

Berry Stuffed French Toast

Ingredients:  

2 ounces low-fat cottage cheese, drained
¼ teaspoon vanilla extract
2 slices whole wheat bread
2 ounces fresh blueberries
1/2 cup egg whites, whipped slightly
2 tablespoons skim milk
1 pinch cinnamon
Orange zest
Non-stick spray  

Instructions:

In a bowl, blend cottage cheese and vanilla. Spread on one side of bread. Scatter blueberries on top of cottage cheese. Cover with the other slice of bread, making a sandwich. In a shallow bowl, lightly whip egg whites. Mix in skim milk and cinnamon. Carefully dip both sides of sandwich in egg whites, holding the sandwich together. Spray pan lightly with non-stick spray and heat pan over medium heat. When warm, place sandwich in and when browned on both sides, remove from pan. Slice in half. Sprinkle with more berries if desired.

Cookware: 

1 medium non-stick pan

Nutrition Facts (per serving) 

Calories  278 Fat (g)4Saturated Fat (g)1Cholesterol (mg)-Sodium (mg)-Carbohydrate (g)39Fiber (g)5Protein (g)24Calcium (mg)-

(Source: blog.madsweat.com)