Spring Cleansing

The Danskin office is taking spring cleaning to an internal move for change! Jus Cleanse!

ARThlete!

Get It Right! #DanskinDetermination 2014

After the holiday season where we indulge in all sorts of diet -cheating, the Tone It Up team has given us a few tip son how to bounce back into a healthy routine for the new year.

1. Drink UP! 

Focus on drinking half of your body weight in water throughout the day. example: 150lbs = 75 ounces of water. This should help any sweet food cravings. Try mixing natural flavors like cucumber and mint into your water. 

2. RAW FOODS.

Raw food diets can be intimidating, but it's important to focus on for at least two days. Your digestive system has been on overdrive- so just give it a break! It'll cleanse your system and you'll feel lighter. Don't cook your raw foods unless you sneak some lean meat in there. Tempeh, tofu, and fish are the best options to have alongside 2 meals if you're going to have some lean protein over the next couple of days. 

Examples of Raw Foods:

• Fruits – apples, bananas, papaya (has break digestive enzymes), grapefruit, watermelon, kiwi, berries, mangos etc…

• Vegetables – KALE (a great source of fiber), broccoli, spinach, green beans, zuccini, cucumbers, cabbage, carrots, ONIONS – (cleanse the liver) peppers etc…
• Avocado
• Wheat grass & psyllium husk - Psyllium husk is an AMAZING source of fiber! Mix 1 tbs with almond milk once a day for the next 2 days to help cleanse your system. We buy the natural flavor at whole foods, but here’s a link to their flavored variety.
• Some nuts & seeds – keep these on the low side for the next day.
• Raw black beans or garbanzo beans – loaded with fiber & nutrients
• Herbs & Spices – cinnamon, parsley, basil, cilantro, cayenne, ginger, onion powder, garlic, mint etc…

8 Things That Will Actually Make Running Easier

1. Weight training. Specifically the quads and core will benefit you the most, as a runner. The quadriceps are key to lifting your legs off the ground. Here’s a little exercise that can help, and be done at your desk. Put one ankle over the other, then lift and straighten the lower leg 10 times. Do several sets. You’ll feel it just above the knee.

2. Take shorter strides. This will make your runs feel easier. A new study out suggests that it can make you run faster and longer. If you shorten your stride when you race, you can increase your sub-maximal
speed and maintain it for a longer period of time, in turn you can run longer and further.

3. Learn how to breathe right. Most runners follow a 2-2 breathing pattern: two steps while breathing n, then 2 steps while breathing out. You can also try 3-2 breathing.  3 steps while breathing in, then out for 2 steps. Figure out what works best for you.

4. Eat more. Many people don’t eat enough to support their running habit. You’ll get fatigued much quicker without adequate calories.

5. Stretching. Once you’ve warmed up after 5-10 minutes stretch, then again after your run. This also helps so you don’t get injured.

6. Follow the 10% rule. Only increase your distance by 10% each week. If you increase your speed quickly you are really prone to an injury. There have been multiple studies done proving that you are less prone to injury increasing your mileage by 10% each week.

7. Start slow. Then pick up the pace as you get warmer. This is a technique used by many elite runners.

8. Wear the right shoes. This is so important. Go to a running store for your shoes. They’ll point you in the right direction. I had a friend who decided to run a marathon last minute. He trained for a few weeks and ran it in his K-Swiss casual shoes. Yes, it’s been years and he’s still dealing with the consequences. Just get the right shoes.

THANKS TO HOMEMADE BY JACI! 

Workout Words x Fitspiration

The Vertical Abs Workout

Sculpting your abs while standing offers plenty of bonus benefits- you'll engage more muscles at once, improve your postural support, and burn more calories than most traditional floor exercises. Plus, you don't need any equipment or a lot of space to do these exercises for lower abs, upper abs, obliques, and every other angle. Try them at home, in your hotel room, or at the gym to chisel your core without lying on any dirty floors.

How it works: Do 3 sets of the recommended number of reps for each exercise below. For best results, do this routine after your regular strength or card session up to four days a week. 

Stand with feet together, knees slightly bent, hands behind head, and left heel lifted. Brace abs in tight and lift knee up as right shoulder rotates towards knee (try to touch). Lower back to start. Do 20 reps, and then repeat on opposite side. 

Stand on right leg, knee slightly bent, with left leg extended low behind hip. Extend right arm straight overhead, palm facing forward. Slightly extend spine and lift chest, raising left leg as high as you can, reaching right arm up. Scoop abs into spine and sweep left leg forward, reaching right hand to toes. Return to start. Do 10 reps, and then repeat on opposite side. 

Stand with feet together, knees slightly bent, arms extended overhead, palms pressed together. Lean torso to the right, stretching through left side. Next, brace abs in and slowly lean to the left as left leg extends out to the side, lifting leg with pointed toe. Do 20 reps, and then repeat on opposite side. 

Begin in a split stance with left food forward, knees slightly bent, hands behind head. Engage abs and hinge forward from hips, keeping spine naturally straight, until chest is almost parallel to floor. As body returns upright (maintaining flat back), rotate torso to the left, looking back over left shoulder. Do 15 reps, and then repeat on opposite side. 

Stand with feet together, knees bent, hands clasped, and arms extended overhead. Take a wide step out to the side with left leg as arms chop down to left hip. Bring left foot back to right and swing arms overhead to the right. Do 20 reps, and then repeat on opposite side. 

Stand on left leg, right leg bent behind body, foot lifted low. Bend left knee and lean forward, reaching right arm to the floor in front of left foot, extending left arm behind body. Jump off left foot and leap to the right, bending elbows and bringing hands together in mid-air. Land on right leg, with knee bent, reaching left arm to right foot, right arm extended behind body. Repeat to the other side. That's one rep. Do 10 reps total. 

Content via Shape Magazine

Work Harder | Sweat Longer | Feel Better

all pictures sourced from pinterest and tumblr.