Category: Uncategorized

19 Aug

Leg Focused HIIT Workout



Workouts can be hard to plan and figure out what to focus on. If you don’t plan what you are going to do your workout can be unfocused, unproductive and take centuries to complete. Here is a quick workout guaranteed to make you sweat, work hard and not take up your whole day!

Try each workout for 20 seconds and then rest for 40! For a challenge, take it up to 30 seconds on and 30 seconds rest.

  • Jump Squats
  • Reverse Lunge
  • Mountain Climbers
  • Air Squats
  • Jump Lunges
  • Step-ups

 

Repeat 3-4 times based on how you are feeling for around 20 minutes of a leg burner! For added difficultly increase the height of the step you use for step-ups! You can do this workout pretty much anywhere and it is a great leg focused workout to prepare you for all kinds of summer outdoor activities like wake-boarding, biking and hiking. It is perfect to get you in shape for that hiking trip as HIIT helps increase your cardiovascular ability and it helps build leg strength for powering up those hills.

18 Aug

Protein Packed Breakfast Bento Boxes for Clean Eating Mornings!

Well, it’s back-to-school + back-to-routine time!

I thrive on routine, and I also thrive when I Plan + Prep! Soo…I threw these FUN little boxes together for quick grab n’ go breakfast this week!

These bento boxes contain 35-40+ grams of high-quality protein, active cultures, and LOADS of nutrients!

Use my ideas as inspiration, but make them your own, with YOUR favorite stuff.

What I used for EACH Breakfast Box:

  • 2 free range hard boiled eggs
  • 1 serving high-quality cottage cheese, or Greek yogurt
  • 1/4 cup raw almonds
  • 1/2 cup organic mixed berries
  • 1 tiny organic cheese (these are from Costco)

How to assemble: Place in glass food prep containers (i found these on Amazon) seal well, refrigerate and eat within 3 days.

Rachel

My fave Greek Yogurt is “good culture” brand, but just make sure you’re selecting a quality yogurt with low to no sugar.

We have a BIG family so I am always taking quality AND cost into consideration 🙂 Meal prep is so much easier with the right supplies. Get yourself some sealable glass meal-prep containers, they’re the best! You can grab the meal prep containers I use on Amazon here.Get creative with your bento boxes! What I love about these is that you can build consistency while still changing it up 🙂 AND they’re great for the whole family. If your kids are younger, this is a GREAT way to get your kids excited about healthy food! Let them help you pick out ingredients and build the boxes together 🙂 When life gets super busy, meal prep is my life-saver. Prep these up and make sure you’ve got everything you need to stay on track with your #CleanEating goals!

Protein Packed Breakfast Bento Boxes

Ingredients

  • 2 free range hard boiled eggs
  • 1 serving high quality cottage cheese, or Greek yogurt (my fave is “good culture” brand)
  • 1/4 cup raw almonds
  • 1/2 cup organic mixed berries
  • 1 tiny organic cheese (these are from Costco)

Instructions

  1. Place in glass food prep containers (i found these on Amazon) seal well, refrigerate and eat within 3 days.

https://cleanfoodcrush.com/clean-eating-protein-packed-breakfast-bento-boxes/

 

18 Aug

10 Easy Lunch Box Ideas For Vegetarians — A Lunchbox for Everyone

Get ready, fellow lunch packers: your bento boxes are about to be bursting with vibrant veggies and creative meat-free mains. Whether you follow a vegetarian diet full-time or are simply interested in cutting meat from your midday meal, these veg-heavy boxes are sure to satisfy.

Our 10 quick and easy ideas for vegetarian lunches feature an assortment of ingredients rich in iron, fiber, and protein (including quinoa, beans, nuts and nut butter), ensuring you’ll stay full and won’t get bored. No sad salads here — we promise!

READ MORE »

18 Aug

Next Week’s Meal Plan: 5 Easy Slow Cooker Recipes for Back to School — Next Week’s Meal Plan

This week my big kid starts first grade, and my littlest heads back to pre-k. I’m welcoming the return of our routine with open arms, despite the fact that back to school also means back to packing lunches and snacks, and getting up a little earlier to prep breakfasts and dinners before drop-off.

Of course, we’re still in the midst of warm weather that is keeping me from cranking up the oven and sweating during dinnertime, so this week I’m reaching for my slow cooker to assist me in making five easy dinners.

READ MORE »

18 Aug

Skinnytaste Meal Plan (August 20-August 26)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle™ SmartPoints®.

August is always so bittersweet for me. It’s my oldest daughter’s birthday month, but also the end of my favorite season, with back to school routines approaching, and cooler days and nights. But it’s also a few months closer to the release of my cookbook, Skinnytaste One and Done (ships Oct 9 if you pre-ordered) which I can’t wait to get my hands on!

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them! 

MONDAY (8/20)
B: Spinach, Feta and Artichoke Breakfast Bake* (1) with 1 cup grapes (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: Greek Mac and Cheese (10)
Totals: Freestyle Points 16, Calories 847**

TUESDAY (8/21)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: LEFTOVER Greek Mac and Cheese (10)
D: Turkey Taco Lettuce Wraps (0) with 2 tablespoons reduced fat cheddar (1) and 2 ounces avocado (3)
Totals: Freestyle Points 15, Calories 912**

WEDNESDAY (8/22)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup grapes (0)
L: LEFTOVER Greek Mac and Cheese (10)
D: Asian Glazed Drumsticks (7) with Cauliflower “Fried Rice” (1)
Totals: Freestyle Points 19, Calories 894**

THURSDAY (8/23)
B: Spinach, Feta and Artichoke Breakfast Bake (1) with 1 cup cantaloupe (0)
L: Chicken Club Lettuce Wrap Sandwich (5)
D: One-Pot Spaghetti and Meat Sauce (8) and a green salad*** (0) with 2 tablespoons light balsamic vinaigrette (2)
Totals: Freestyle Points 16, Calories 912**

FRIDAY (8/24)
B: PB & J Yogurt (6)
L: LEFTOVER One-Pot Spaghetti and Meat Sauce (8) and a green salad (0) with 2 tablespoons light balsamic vinaigrette (2)
D: Broiled Fish with Summer Grape Tomato Sauce (1) with 1 ½ cups spiralized zucchini (0)
Totals: Freestyle Points 17, Calories 998**

SATURDAY (8/25)
B: Whole Wheat Pancakes (5) with 1 tablespoon maple syrup (3) and 1 cup mixed berries (0)
L: Prosciutto, Mozzarella and Fig Salad with Arugula (6)
D: DINNER OUT!
Totals: Freestyle Points 14, Calories 504**

SUNDAY (8/26)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Recipe x 2)
L: Chickpea Egg Salad (2)
D: Grilled Rosemary Lamb Chops (6) with Zucchini and Feta Fritters* (3)
Totals: Freestyle Points 18, Calories 996**

*Make Sunday night, if desired. Freeze any leftover Breakfast Bake or Fritters you/your family won’t eat.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Green salad includes 7 ½ cups romaine, 1 cup each: carrots, tomatoes, cucumber, and 3 scallions.  Serves 4 plus leftovers for lunch on Fri.

(more…)

18 Aug

Netflix Newcomer ‘Million Pound Menu’ Delivers the Goods

Notes on a new reality show, a travel series, and more television programs to check out this week

This post originally appeared on August 17, 2018, in “Eat, Drink, Watch” — the weekly newsletter for people who want to order takeout and watch TV. Browse the archives and subscribe now.


Happy Friday, may the spirit of Rebecca Black be with you. There’s a lot of good food TV to check out this weekend, including a new reality series, a travel program, and a late-night show from the vaults. Here are three recommendations for what to watch, plus a roundup of the week’s food-related entertainment news.

Culinary empire building 101

Netflix
Million Pound Menu

A new reality show from Netflix and the BBC Two mines drama from a part of the food industry that you don’t often see on TV: the relationship between upstart restaurateurs and potential investors.

Every episode of Million Pound Menu begins with a group of hot shot investors — including Meatliquor kingpin Scott Collins, chef/restaurateur Atul Kochhar, and luxury hotelier Lydia Forte — sitting around a big table reviewing business plans from prospective restaurateurs. Two groups are selected, and the investors pick which ones they are going to scope out that week. The restaurant teams are then given identical pop-up spaces where they cook private meals for the potential investors, a half-priced “soft opening” dinner, and a full service for anyone who wants to show up. After these three rounds have concluded, the would be-restaurateurs wait in their empty dining rooms hoping to see one of the investors walk in the door to make them an offer with their own cash. In the show, as in real life, there’s not always a happy ending to the investor saga.

Part of the appeal of this program, especially if you’re someone who obsesses over restaurants, is seeing how closely these businesses adhere to the dining trends of the day. The first season includes a vegan junk food shop (à la By Chloe), a sustainable seafood shack (like Seamore’s), a fast-casual Cuban operation (in the vein of Medianoche), a raw cookie dough shop (basically a version of ), and a gourmet burger bar (the list goes on and on and on). The majority of the chefs on Million Pound Menu are pitching just the sort of highly-scalable concepts that seem to be replacing little cafes and bistros in major cities around the world, and these are precisely the kinds of businesses that the investors dream of turning into monster franchises. If you’re like me, after watching the show, you will immediately Google the names of some of the businesses to see how they’re faring out there in the real world.

Following a tradition established by the The Great British Bake Off, the show has a lot of drama, but no proper villains. The program is also devoid of the shouting matches, kitchen meltdowns, and brutal culinary assessments that typify American culinary competition shows. It’s a rather civil affair, but the action is always absorbing and easy to follow.

Million Pound Menu proves that culinary deal-making can be just as exciting as watching food come together in the kitchen. All six episodes are now available to stream on Netflix.


Streaming recommendations du jour

Bizarre Foods/Travel Channel

Bizarre Foods, “The Underground Railroad”

Watch it on: Amazon Video, the Travel Channel

The gist: For the season finale of his hit Travel Channel show, Andrew Zimmern heads to Kentucky and Ohio to retrace the route that slaves navigated on their flight to freedom.

The journey begins at the Locust Grove home and farm in Louisville, where James Beard Award-winning author/scholar Michael Twittyprepares some of the dishes that helped fuel the journey north, including hoecakes and pan-fried chicken. Later, Zimmern connects with Charles K. Campbell, the filmmaker behind the new movie All or Nothin’, about one family’s journey to freedom via the Underground Railroad. Campbell and the TV host clean chitterlings and partake in an epic Southern spread in one of the historic houses that was used in the film. The episode wraps up at the Six Acres Bed & Breakfast in Cincinnati, where the proprietors are keeping the abolitionist history of the building alive.

The Underground Railroad is an atypically heavy subject for Bizarre Foods to cover, but the episode works, largely because Zimmern has assembled such a knowledgeable crew of experts. Together, they engage in a series of thoughtful conversations about this chapter of American history.

After Hours with Daniel Boulud, “wd~50”

Watch it on: Hulu

The gist: Anyone looking for a serious early-2000s NYC nostalgia trip should take this breezy series for a spin. Each episode features chef Daniel Boulud throwing a late-night dinner party for his chef friends (and a few random media people) in the private dining rooms of hot Manhattan restaurants of the day. After Hours features glimpses inside the kitchens of several storied, but now-shuttered establishments, including Wylie Dufresne’s forward-thinking Lower East Side restaurant.

Before the late-night feast begins, Dufresne gives Boulud a tour of his high-tech kitchen and shows off a few new creations, including dulce de leche pebbles (coffee on the outside, milk on the inside), and a runny trompe-l’œil “fried egg” made of coconut and raw carrot juice. The guests for dinner include farm-to-table hero Bill Telepan and a baby-faced David Chang, as well as, regrettably, pastry chef Johnny Iuzzini, who was accused of sexual harassment in December 2017 (thankfully he’s not in it very much).

In terms of both production value and storytelling, food TV has come a long way since After Hours, but this episode is still worth watching if only for the tour of wd~50 and the scenes of Dufresne and Boulud cooking together in the kitchen.


In other entertainment news…

Have a great weekend everyone, and if you’re looking for something refreshing to sip, consider making the best damn piña colada ever.

18 Aug

MEAL PLAN WEEK 23

MEAL PLAN WEEK 23

MEAL PLAN WEEK 23 is here! Chicken Tikka Masala to Sesame Beef Stir Fry, a deliciously Buttery Shrimp Scampi and Broccoli Cheese Soup. Plus the BEST Creamy Chicken Marsala, Sheet Pan Garlic Butter Salmon with Roasted Potatoes & Asparagus, Slow Cooker Barbecue Ribs and a Mango Blueberry Crumble for your weekend dessert. 7 nights of…

The post MEAL PLAN WEEK 23 appeared first on Cafe Delites.

17 Aug

San Francisco’s Four Barrel Hasn’t Handed the Company Over to Employees

After sexual harassment and assault allegations rocked the group last year, reparations were promised that still haven’t come

The owners of San Francisco-based company Four Barrel Coffee won’t be handing over the business to their employees as they had previously pledged. The roaster was the subject of a lawsuit earlier this year accusing the business of creating a toxic work environment that included allegations of sexual harassment and assault and led to the departure and divestment of its founder Jeremy Tooker. At the time, co-owners Tal Mor and Jodi Geren said they planned to eventually transfer full ownership to the company’s employees, turning it into a fully employee-owned cooperative. Seven months later, that still hasn’t happened.

Mor and Geren have decided not to transition Four Barrel “for the foreseeable future,” according to the San Francisco Chronicle. In January, Mor and Geren told Eater’s Meghan McCarron that they were holding off on transferring their shares until they “stabiliz[ed] the company financially so these shares are meaningful.” Now, Mor tells the Chronicle that the roster lost enough business after the scandal to make it “unfair to hand off the substantial debt liability we’ve incurred since January to our employees.”

The decline in business led Four Barrel to lay off seven employees, but the partners say the business is beginning to recover. Mor and Geren say that if the business becomes profitable again by the end of 2018, they will begin profit-sharing with employees who have been part of the company for a full year — a notably weaker gesture of goodwill to their staff.

In the interim, the owners of Four Barrel say employees have undergone harassment, bias, and inclusivity training. The company says it has also increased the number of leadership positions; 50 percent of those positions are now held by women.

Co-ops can be a tool for balancing power in a workplace, as Melissa Hoover, executive director for the non-profit cooperative advocacy group Democracy at Work Institute told Eater earlier this year. But in the case of Four Barrel, announcing a transition to a cooperative may have been more of a wise PR stunt than an achievable goal. “I think what’s unfortunate, and what could play out really poorly there, is that business lost a lot of market share through the actions of their previous owners,” Hoover said. “So, it’s not necessarily in a position to be successful when the employees take it over, because they have a damaged brand and they lost customers.”

Hoover added, “You don’t want to strip it of its assets and market power and then share ownership because that doesn’t benefit anyone.”

Four Barrel is among a wave of businesses in the food and beverage industry that have been swept up by allegations of sexual misconduct and harassment. But its story arc feels unsatisfyingly familiar. After being accused by multiple women of sexual harassment, chef Mario Batali has been in the process of divesting from his restaurants. However, there have been rumors that the chef is planning an unwelcome comeback. Many also scratched their heads at the decision of chef Gabrielle Hamilton to step in as a partner in the Spotted Pig with restaurateur Ken Friedman, who has been accused of sexual misconduct and has not divested from the Pig.

Four Barrel Has Not Yet Shifted Ownership to Employees as Promised [SF Chronicle]
Dear Bad Men: Divest From Your Restaurants Already [E]
Want Better Working Conditions in Restaurants? Build a Co-op [E]
Four Barrel Coffee Founder Leaves Company Amidst Sexual Harassment Allegations [ESF]
Former Four Barrel Coffee Employees Sue Founder, Allege Sexual Harassment and Assault [ESF]

17 Aug

The Dumpling Table in ‘Crazy Rich Asians’ Is Where Two Worlds Collide 

Food plays a major role in this summer’s most lavish romantic comedy

On the surface, Crazy Rich Asians is a (great) romantic comedy about a Chinese-American woman, Rachel Chu (Constance Wu), who discovers that her boyfriend, Nick Young (Henry Golding), is actually, well, crazy rich. During a trip to Singapore to attend a wedding, she is abruptly forced to navigate his old-school wealthy world, complete with disapproving relatives and jealous women. Underneath that glossiness, though, is a story about Chinese culture, family love, respect, and obligation that’s long overdue: Crazy Rich Asians’ stars are currently gracing magazine covers and eliciting internet buzz not because they’re starring in a frothy summer film, but because it happens to be the first U.S. studio film in 25 years to have an all-Asian and Asian-American leading cast. Finally, there’s a film that represents a little-seen portion of the world, at least when it came to mass media.

Throughout Crazy Rich Asians’ fish-out-of-water story, Rachel is seen as an outsider, especially to Nick’s mother Eleanor (Michelle Yeoh), because she is a Chinese-American, career-focused economics professor who was raised by a single working mom; Nick, the heir to the Young fortune, grew up in a privileged world. How can Rachel connect with Eleanor and the rest of his family? The answer is food, naturally.

Sumptuous food-filled scenes are weaved through the film, each with their own storytelling purposes. During their first night in Singapore, Rachel, Nick, and his friends grab dinner at a frenetic hawker centre, an open-air market full of food vendors. The real-life Newton Food Center is where Nick begins to slip into his comfort zone of being back home, as seen though his ease of ordering at the stalls. It’s a decidedly un-fancy meal, but it’s fun and easy, with Rachel and Nick even feeding each other bites of hokkien mee, satays, and fishball noodle soup over pints of beer in a way that isn’t overly saccharine.

Then there are the over-the-top extravagant parties, where food is representative of status. Everything is made on the premises of the family’s grand house, from fresh noodles to vegetables to steamed dumplings to decorative watermelons to colorful desserts. The food preparation is overseen by Eleanor, who has to approve of everything before it goes out to the crowds.

Warner Brothers/YouTube

But the most meaningful scene of the film (involving eating or otherwise) is centered on dumplings, which are more than just delicious foodstuff here. Nick has a fondness for his grandmother’s dumplings — he calls them the best he’s ever had — so it makes sense that preparing them by hand holds special importance. At this particular moment, the entire family, including Rachel, is making the dumplings for yet-another dinner party. There’s a reason the Youngs are physically composing the items at their home dinner table instead of handing it off to their staff. Nick recounted the manner of which he was taught to make a dumpling by his grandmother (Lisa Lu): by placing the baby (the meat and vegetable filling) on the bed (the dough), and tucking the baby into the bed (folding the dumpling). “And then you eat the baby,” Rachel laughs.

What follows then feels like a dumpling standoff. When Rachel observes how much she enjoys the intimate and casual gathering, especially compared to those extravagant parties, Eleanor countered with the deeper significance of the dumplings. The wonton-wrapped bundles are symbolic of family history, a link tying the Youngs together through tradition. The elder Youngs taught their children how to make these specific dumplings, and they’re expected to pass the tradition on.

Otherwise, “they’ll disappear,” as Eleanor explained. It’s a subtle but pointed nod toward Rachel’s less-than-desirable background and ambition. And just to show that acceptance isn’t a given, Nick’s grandmother, who is also Eleanor’s mother-in-law, then criticizes Eleanor’s dumplings at the table. The scene suggests that the expectations of mothers are high and unrelenting; it’s revealed at some point during the movie that [spoiler alert!] Nick’s grandmother didn’t approve of Eleanor, either, but Nick’s father married her anyway. Because, ultimately, it’s impossible to make every family member completely happy.

Eleanor and his grandmother both raised Nick, grooming him to be the favorite Young sibling. Because of this extra care and attention, they expect him to live a certain life, complete with the dumplings. Nick isn’t outwardly aware of this — when it comes to his girlfriend and family, he thinks he can have his dumplings and eat them, too — but Rachel understands that it’s something much deeper than that. Do you follow your passions, or do you follow your family? The search for the answer is something Rachel and Nick, and many Asian families, struggle with.

But hey, at least there’s dumplings along the way.

Nadia Chaudhury is the editor of Eater Austin.

All Movie Coverage [E]

17 Aug

How to Become a Better Swimmer

It’s summer time and if you’re like most people, then you love the idea of getting in some time in the ocean and/or at the pool to enjoy some swimming.

Obviously, swimming can be done year around but this is the time of year when it is optimal and when more people incorporate this method of cardio into their fitness routine because they want to enjoy the sunshine and the warm weather. Although the casual person uses swimming as more of a recreational activity, there is a large population of people who are actively searching for ways to become a faster, stronger, and better swimmer. So, if you’re a part of that group who is looking to improve your swimming skills, then look no further this article that you are reading right now.

In this article, we are going to provide you with 5 Go-To Exercises on your Total Gym Fit that will help you to increase your swimming level and improve your efficiency in the water.

So, without further ado, pull your out Total Gym Fit and let’s get started:

Pull-Ups:

Grab a bar shoulder width with your palms facing down. Hang and then raise your feet off the floor by bending your knees. Hang with straight arms. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are straight. Breathe and repeat the sequence. (2 Sets, 15 Reps)

Upright Back Rows

Sit up straight with good posture facing the Total Gym. Grab onto the handles and begin to pull them towards your body with the goal of getting your hands lined up with your chest, then come back out to complete the rep. Now repeat that motion to complete the 1st set. Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep. (2 Sets, 15 Reps)

Swimmers:

Lay flat down on your stomach while grabbing onto the hand grips on your Total Gym. Begin extending your arms back towards your lower body and as you do so, the rest of your body will raise up. This completes one rep. Remember to control the movement both ways and to go slow as you lift your body up & down. (2 Sets, 15 Reps)

One Legged Squat Jump and Alternate Sides

Sit upright with your butt as close as possible to the bottom of the seat with one leg on the platform and the other leg lifted in the air to the side of the platform. Proceed to squat on the one leg that is on the platform by going down slowly until you feel engagement in the quadriceps region of your leg, then explode up to lift your body back up to complete the rep but instead of landing on the same foot, switch your legs in mid-air so that the other foot lands on the platform. Repeat this sequence by alternating legs to complete the first rep. (2 Sets of 15 Reps in Each Direction)

The post How to Become a Better Swimmer appeared first on Total Gym Pulse.

17 Aug

How to Become a Better Swimmer

It’s summer time and if you’re like most people, then you love the idea of getting in some time in the ocean and/or at the pool to enjoy some swimming.

Obviously, swimming can be done year around but this is the time of year when it is optimal and when more people incorporate this method of cardio into their fitness routine because they want to enjoy the sunshine and the warm weather. Although the casual person uses swimming as more of a recreational activity, there is a large population of people who are actively searching for ways to become a faster, stronger, and better swimmer. So, if you’re a part of that group who is looking to improve your swimming skills, then look no further this article that you are reading right now.

In this article, we are going to provide you with 5 Go-To Exercises on your Total Gym Fit that will help you to increase your swimming level and improve your efficiency in the water.

So, without further ado, pull your out Total Gym Fit and let’s get started:

Pull-Ups:

Grab a bar shoulder width with your palms facing down. Hang and then raise your feet off the floor by bending your knees. Hang with straight arms. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close. Pull yourself all the way up until your chin passes the bar. Lower yourself all the way down until your arms are straight. Breathe and repeat the sequence. (2 Sets, 15 Reps)

Upright Back Rows

Sit up straight with good posture facing the Total Gym. Grab onto the handles and begin to pull them towards your body with the goal of getting your hands lined up with your chest, then come back out to complete the rep. Now repeat that motion to complete the 1st set. Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep. (2 Sets, 15 Reps)

Swimmers:

Lay flat down on your stomach while grabbing onto the hand grips on your Total Gym. Begin extending your arms back towards your lower body and as you do so, the rest of your body will raise up. This completes one rep. Remember to control the movement both ways and to go slow as you lift your body up & down. (2 Sets, 15 Reps)

One Legged Squat Jump and Alternate Sides

Sit upright with your butt as close as possible to the bottom of the seat with one leg on the platform and the other leg lifted in the air to the side of the platform. Proceed to squat on the one leg that is on the platform by going down slowly until you feel engagement in the quadriceps region of your leg, then explode up to lift your body back up to complete the rep but instead of landing on the same foot, switch your legs in mid-air so that the other foot lands on the platform. Repeat this sequence by alternating legs to complete the first rep. (2 Sets of 15 Reps in Each Direction)

The post How to Become a Better Swimmer appeared first on Total Gym Pulse.

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