I feel fortunate to live here in Colorado, where the peaches from Palisade are among the very best in the world. Every summer at my house, we go through cases of these juicy, sweet fruits. We’ve tried it all — galettes, pies, jams, sauces, salads, salsas, and glazes — but the biggest stroke of genius that arose from last season’s haul was this frozen, bourbon-laced peach mule.
Peaches, bourbon, and ginger are natural pairing companions. Just add a little ice and a squeeze of lime, and give it a spin in the blender. This is a brain freeze you’ll welcome any spring afternoon. (Or morning — I don’t judge.)
Q: I’m suffocated by chiles! What I mean is that I love to cook spicy food, and add chiles to everything (mostly stir-fries, but also omelettes, pasta sauce, and really anything). The problem is, my apartment does not have a range hood.
I love when dinner leftovers can seamlessly transform into brunch fare the next day. This polenta bake, with mushrooms, caramelized onions, and ricotta, is a perfect example. It’s a slightly labor-intensive dish, but if you play your cards right, you’ll get two meals out of it.
One of the few remaining perks of air travel is the beverage service — specifically those mini airline bottles of booze. Yes, they are a bit on the pricey side, but there’s something that just makes a cocktail better when it’s enjoyed at cruising altitude.
But don’t get stuck drinking vodka soda or a Jack and Coke. Thanks to this carry-on cocktail kit, you can elevate your in-air libations.
As a mom, it can be difficult to find the time to work out. Plus, to make things even more challenging, hitting the gym often requires hiring a babysitter. And at-home workouts? Most babies want to be in Mom’s arms, not watching Mom work out from the sidelines.
The newest trend in postpartum workouts, baby-wearing classes, involves simply strapping your baby to your body, BABYBJÖRN-style, and working out like you would in pretty much any other fitness class.
You can see the appeal, right? Keep your baby close, be hands-free, and get in a workout—it’s a pretty great deal!
Interested? Try performing the following full-body strength workout while wearing your baby in a secure carrier, such as a Mei Tei or a soft-structured carrier (SSC).
Note: Women often find that wearing the baby on their back makes keeping proper body alignment easier and doesn’t create as much strain throughout the low back and abdominals, so if your baby is big enough for a back-loaded baby carrier, that is something to consider.
Baby-Wearing Workout
To do this workout, you will need light- or medium-weight dumbbells as well as either resistance bands and mini resistance bands or a cable machine..
Perform three sets of Circuit 1 and Circuit 2. Rest up to 30 seconds between exercises and 90 to 120 seconds between sets.
Circuit 1
1A. Reverse Lunges: 8-10 reps per side
Be sure to keep your lunge stance short to medium length
Inhale to lunge down and exhale to get back into the starting position
1B. Seated Hammer Curls: 12-15 reps
Feel yourself seated on your sitz bones
Control the movement both up and down
1C. Split Stance One-Arm Chest Presses: 8-10 reps per side
Lean your upper body slightly forward
Squeeze your back leg’s glutes to help increase your stability
Circuit 2
2A. Bodyweight Squats: 10-15 reps
Inhale to squat down and exhale to stand up
Watch that you aren’t slumping into a “tucked bum” position at the top of your squat
2B. Seated Two-Arm Rows: 12-15 reps
Feel yourself seated on the sitz bones
Exhale to pull in, then inhale to straighten the arms
2C. Lateral Band Walks: 10-15 short steps in each direction
Use either a full-length resistance band or a medium mini band
Keep a ¼ squat-like position as you walk
Extremely Important Reminders for Baby-Wearing Workouts
1. Strengthen Your Core and Pelvis First
Before wearing your baby and adding physical activity into that scenario, please ensure that you’ve completed a good core and pelvic floor restoration program. (FYI, after giving birth, it’s important to restore strength to your core and pelvic floor before beginning any workout.) Wearing your baby is physically demanding and can create stress for your core and pelvic floor. Your core and pelvic floor muscles need to be functioning safely and effectively in order to handle that extra load (the baby on your body!) without injury to your low back, pelvic floor, hips, knees, etc.
2. Maintain Good Body Alignment
Keep good positioning to allow your core and floor to work optimally. A couple of general alignment cues: keep an “untucked” bum, with a gentle arch in your low back. Keep your ribcage stacked directly over your hips
The position on the right is a better alignment for my body. My bum is untucked, and I have a nice arch through the lower back. In the picture on the left, my tailbone is tucking under, and I’ve lost the natural curve through the spine.
3. Keep Breathing
Inhale during eccentric or “easy” part of the exercise and exhale during the concentric or “tough part of the exercise. Making sure to engage your core and pelvic floor (scoop your belly button up) as you perform the exercise’s concentric movement.
Remember The “3E” Rule:
Exhale: do a simple, easy exhale breath
Engage: do your core and floor connection (think about drawing the front of your hips bones together, and your belly button up towards your sternum)
Exert: do the toughest part of the exercise
For example, to stand up from a squat, start your exhale breath at the bottom of the squat as you begin to rise, engage your core and pelvic floor,, and stand back up.
4. Tune Into Your Body
Check in with yourself and be honest about how your body is feeling during and after the workout. If at any point in the workout, you have pelvic pain, back pain, or feel heaviness in your pelvic floor, stop, sit, and rest.
Next Steps?
If you want more information on the exercises that are safe to perform after pregnancy as well as the ones to avoid, download our FREE report here.
It’s great for brand-new mamas, although many of the exercises are also appropriate for women who are much farther along in their postpartum recovery but haven’t yet done specific exercises to heal their core and pelvic floor.
So if you or anyone you know has had a baby, and hasn’t done a specific core and pelvic floor healing protocol, make sure you grab your FREE report here.
Originally Posted At: https://breakingmuscle.com/feed/rss
GPP training keeps you healthy, injury-free, and away from boredom. Tailor a programme to suit your needs with this simple template.
I often get asked what the best form of general physical preparedness (GPP) for kettlebell sport is. Most people would like a quick “silver bullet” solution and get frustrated by my answer: it depends.
The truth is, the variables of exercise selection, intensity, and duration are many. Each athlete is a unique and beautifully complex individual. There isn’t a golden programme that will sort everything out for everyone, and this holds true in kettlebell sport as much as any other discipline.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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Warrior Fit Testimonials
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Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
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The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
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Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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