Yoga can be a highly effective way to help alleviate lower back pain, increase flexibility and build core, pillar strength. Below are 10 yoga poses that will help to reduce your back pain.
Child's Pose (Balasana)
Benefits: Gently stretches your lower back, relieves tension, and promotes relaxation.
How to Do: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your chest towards the ground.
Recommended: Hold for 30 seconds to 1 minute, repeat 3-5 times.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits: Improves spine flexibility and massages your lower back.
How to Do: Start on your hands and knees. Inhale arching your back into Cow Pose, then exhale rounding your back into Cat Pose.
Recommended: Flow between these poses for 1-2 minutes.
Downward-Facing Dog (Adho Mukha Svanasana)
Benefits: Stretches your entire back, hamstrings, and calves, reducing tension in your lower back.
How to Do: Begin in a plank position, then lift your hips upward, forming an inverted V-shape.
Recommended: Hold for 30 seconds to 1 minute, repeat 3-5 times.
Child's Pose Variation with Twist
Benefits: Alleviates tension in your lower back and increases spinal flexibility.
How to Do: From Child’s Pose, walk your hands to one side, stretching your opposite arm overhead.
Recommended: Hold each side for 20-30 seconds, repeat 2-3 times per side.
Puppy Pose (Uttana Shishosana)
Benefits: Stretches your spine, shoulders, and lower back, reducing pain and discomfort.
How to Do: From a tabletop position, walk your hands forward while lowering your chest toward the ground.
Recommended: Hold for 30 seconds to 1 minute, repeat 3-5 times.
Bridge Pose (Setu Bandha Sarvangasana)
Benefits: Strengthens the lower back and glutes while promoting flexibility.
How to Do: Lie on your back, bend your knees, and lift your hips while pressing into your feet and arms.
Recommended: Hold for 30 seconds to 1 minute, repeat 3-5 times.
Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)
Benefits: Stretches your hamstrings and lower back, reducing pain and stiffness.
How to Do: Lie on your back, lift one leg, and hold your big toe with your hand, extending your leg upward.
Recommended: Hold each leg for 30 seconds to 1 minute, repeat 2-3 times per leg.
Sphinx Pose (Salamba Bhujangasana)
Benefits: Strengthens your lower back muscles and helps alleviate pain.
How to Do: Lie on your stomach, prop yourself up on your forearms, and lift your chest.
Recommended: Hold for 20-30 seconds, repeat 2-3 times.
Seated Forward Bend (Paschimottanasana)
Benefits: Stretches the lower back, hamstrings, and calves, improving flexibility.
How to Do: Sit with your legs extended and reach for your toes, keeping your back straight.
Recommended: Hold for 30 seconds to 1 minute, repeat 3-5 times.
Supine Twist (Supta Matsyendrasana)
Benefits: Releases tension in your lower back and promotes spinal mobility.
How to Do: Lie on your back, bend your knees, and twist them to one side while extending your arms.
Recommended: Hold each side for 20-30 seconds, repeat 2-3 times per side.
Frequency: Aim to practice these poses at least 3-4 times per week or as needed for relief. Consistency is key to experiencing the benefits.
Sets and Repetitions: Start with 1-2 sets of each pose, holding for the recommended duration. As you progress, you can increase the sets or duration.
Remember to focus on your breath, maintain proper alignment, and modify poses as necessary to suit your comfort and flexibility level. Yoga should feel nurturing and healing for your lower back. Always listen to your body and consult with a healthcare professional if you have any medical concerns.
On Sale - Our best selling Charcoal Heather Ankle Length Pocket Leggings. Now only $68 and free shipping while they last. SHOP HERE
]]>
Hip opening exercises are now known to be an essential component to help maintain hip mobility and prevent discomfort or pain in your lower back and hips. Here are five, effective hip opening exercises, along with their benefits, recommended repetitions, duration, frequency, modifications, and precautions:
Butterfly Stretch (Baddha Konasana)
Why it's important: This exercise helps open up your hips, stretches your inner thighs, and can relieve tension in your lower back.
Benefits: Improved hip flexibility, reduced lower back pain, and increased blood flow to the pelvic area.
Repetitions: Hold for 30 seconds to 2 minutes.
Duration: 2-3 sets.
Frequency: 3-5 times per week.
Modifications: Use props (cushions or blocks) under your knees if your hips are tight, and gradually work toward bringing your feet closer to your body.
Pigeon Pose (Eka Pada Rajakapotasana)
Why it's important: Pigeon pose is excellent for stretching and opening your hip flexors and outer hip muscles.
Benefits: Improved hip flexibility, reduced hip pain, and relief from sciatica discomfort.
Repetitions: Hold for 30 seconds to 1 minute per leg.
Duration: 2-3 sets.
Frequency: 3-4 times per week.
Modifications: Use a cushion or yoga block under your hip if you can't sit comfortably on the floor. Use a strap to help with alignment if needed.
Hip Flexor Stretch (Low Lunge)
Why it's important: This exercise targets your hip flexors, which can become tight from prolonged sitting.
Benefits: Improved hip flexibility, reduced hip tightness, and better posture.
Repetitions: Hold for 30 seconds to 1 minute per leg.
Duration: 2-3 sets.
Frequency: 3-4 times per week.
Modifications: Place a folded towel or cushion under your back knee for comfort. To intensify the stretch, reach your arms overhead and lean slightly backward.
Seated Forward Bend (Paschimottanasana)
Why it's important: This exercise stretches your hamstrings and lower back while also engaging your hip flexors.
Benefits: Improved hip and hamstring flexibility, reduced lower back tension, and enhanced posture.
Repetitions: Hold for 30 seconds to 2 minutes.
Duration: 2-3 sets.
Frequency: 3-5 times per week.
Modifications: Bend your knees slightly or use a strap around your feet if you can't reach your toes comfortably. Avoid rounding your back excessively; keep it as straight as possible.
Lizard Pose (Utthan Pristhasana)
Why it's important: Lizard pose opens your hip flexors, groin, and inner thighs, providing deep hip relief.
Benefits: Improved hip mobility, reduced hip tightness, and relief from sciatica discomfort.
Repetitions: Hold for 30 seconds to 1 minute per leg.
Duration: 2-3 sets.
Frequency: 3-4 times per week.
Modifications: Use yoga blocks under your hands if you can't reach the floor comfortably. For a deeper stretch, slide your front foot slightly to the outside.
Precautions:
Model wearing our best selling yoga top, The Get Shredded Tank.
]]>
Don’t know what to get your favorite fitness enthusiast this Holiday Season? Here’s a list of our Top 10 Health and Workout gift suggestions. These gifts cater to a range of budgets and fitness interests, making them thoughtful choices for anyone looking to stay healthy and active in 2023.
Fitbit Charge 5
Pros: Tracks fitness, sleep, and heart rate; provides smartphone notifications; long battery life.
Cons: Relatively expensive.
Price: Around $179.95.
Where to buy: Available on the official Fitbit website and major online retailers like Amazon.
Resistance Bands Set
Pros: Versatile for home workouts, suitable for all fitness levels, portable.
Cons: Limited muscle targeting compared to free weights.
Price: Prices vary, but a good set can be found for around $20 to $30.
Where to buy: American Fitness Couture Core Transformer Resistant Bands Workout, Amazon, Walmart, PerformBetter.com or sporting goods stores.
NutriBullet Blender
Pros: Easy to use and clean, perfect for making smoothies and protein shakes.
Cons: May not handle heavy-duty blending tasks.
Price: Starting at around $79.99.
Where to buy: Amazon, Walmart, or directly from the NutriBullet.com.
Yoga Mat and Accessories Kit
Pros: Great for yoga, Pilates, or general exercise; includes mat, blocks, and straps.
Cons: May not be suitable for more advanced yoga practitioners.
Price: Kits range from $30 to $60.
Where to buy: Amazon, YogaOutlet.com, PerformBetter.com or local fitness stores.
Wireless Earbuds (e.g., Apple AirPods Pro)
Pros: Enhances workout enjoyment with wireless convenience; sweat and water-resistant.
Cons: Can be pricey for top-end models.
Price: Around $199 for Apple AirPods Pro.
Where to buy: Apple Store, Amazon, or major electronics retailers.
Fitness Tracker Smartwatch (e.g., Apple Watch Series 7)
Pros: Tracks fitness metrics, provides smartwatch functionality, stylish design.
Cons: High-end models can be expensive.
Price: Starting at $399 for Apple Watch Series 7.
Where to buy: Apple Store, Amazon, or major electronics retailers.
Foam Roller
Pros: Helps with post-workout recovery and muscle tension relief.
Cons: May be too intense for beginners.
Price: Typically ranges from $10 to $40.
Where to buy: Amazon, sporting goods stores, or fitness equipment retailers.
Gym Bag
Pros: Holds workout gear, durable, and stylish options available.
Cons: Size and style preferences can vary.
Price: Varies widely, starting from $20 and going up.
Where to buy: Amazon, sporting goods stores, or online fashion retailers including LuLuLemon.
Healthy Recipe Book that Includes Meal Prep
Pros: Encourages healthy eating, provides cooking inspiration.
Cons: Dependent on the recipient's culinary preferences.
Price: Prices vary; many options available for $20 to $30.
Where to buy: Amazon, bookstores, or online specialty cookbook shops.
Online Fitness Subscription (e.g., Peloton, Beachbody On Demand)
Pros: Access to a wide variety of workouts and fitness classes.
Cons: Requires an internet connection and compatible devices.
Price: Starting at around $12.99 per month (varies by platform).
Where to buy: Directly through the respective fitness platform's website.
It's important to consult with a healthcare professional prior to beginning any exercise program if you have a medical condition. And of course, I’ve added an 11th recommendation, that is American Fitness Couture activewear collection for women. All Pros and No Cons. Make sure to sign up for our Newsletter to receive 20% off your first purchase with us and have access to all our Insider Sales. Happy Gifting!
Sign up for our Newsletter to receive 20% off your first purchase with us.
Healthy Holidays and Cheers!
]]>Here are five easy and healthy Thanksgiving recipe hacks to try that won’t make you feel deprived, and help you feel better about heading into the holidays about managing your weight.
Cauliflower Mashed Potatoes
Hack with Benefits: So, you know that creamy, indulgent mashed potato dish everyone loves at Thanksgiving? Well, you can enjoy it guilt-free by swapping out half of the potatoes with cauliflower. Not only does it save you around 100 calories per serving, but you also get a boost of fiber, vitamins, and antioxidants from the cauliflower. It's a win-win!
Serving Size: 1/2 cup. Calories per serving: 80
Calories Saved: About 100 calories
Roasted Sweet Potatoes
Hack with Benefits: Skip the butter and brown sugar when preparing sweet potatoes. Instead, toss them with a bit of olive oil, salt, pepper, and a dash of cinnamon before roasting. This not only saves you about 50 calories per serving but also provides you with a healthy dose of vitamin A, fiber, and complex carbohydrates. Plus, they taste amazing!
Serving Size: 1/2 cup. Calories per serving: 90
Calories Saved: About 50 calories
Green Bean Almondine
Hack with Benefits: Green bean casserole is a classic, but you can make it healthier without sacrificing flavor. Sauté your green beans with a touch of olive oil and top them with toasted almonds for a delightful crunch. This saves you around 60 calories per serving and gives you fiber, vitamins, and healthy fats from the almonds. Yum!
Serving Size: 1/2 cup. Calories per serving: 40
Calories Saved: About 60 calories
Lean Turkey Gravy
Hack with Benefits: Gravy is a must-have on Thanksgiving, and you can make it lighter by using low-sodium chicken or vegetable broth and a small amount of cornstarch for thickening. This little change shaves off about 50 calories per serving and reduces saturated fat while still giving you that savory flavor.
Serving Size: 1/4 cup. Calories per serving: 30
Calories Saved: About 50 calories
Cranberry Sauce with Orange Zest
Hack with Benefits: Canned cranberry sauce is loaded with added sugars, but you can create a healthier version at home. Make your cranberry sauce with fresh cranberries, a touch of honey, and some orange zest. This saves you about 40 calories per serving and provides vitamin C and antioxidants from the cranberries. Plus, the orange zest adds a delightful citrus twist.
Serving Size: 2 tablespoons. Calories per serving: 30
Calories Saved: About 40 calories
These recipe hacks not only make your Thanksgiving meal more calorie-conscious but also introduce a range of nutritional benefits to keep you and your guests feeling good during the holiday feast! Note these calorie savings are approximate and can vary depending on specific ingredients and portion sizes. Additionally, consider incorporating more vegetables and lean proteins into your Thanksgiving meal to help control calorie intake while still enjoying the flavors of the season.
]]>Seems like we’re all working longer for less these days—which is why Meal Prep seems to be the go-to solution when you’re done and tired at the end of a long, hard day. I prefer to make my meals on Sunday after a visit to my local Farmer’s Market. I recommend 2-3 recipes to that I can then pop into the freezer and pull out for variety. Here's my one-week, freezable, fast and deLISH, healthy meal prep plan with quick and healthy din that freeze great.
Day 1: Chicken and Vegetable Stir-Fry
This stir fry provides you a balanced meal with lean protein from chicken, has a variety of colorful vegetables, low in calories and packed full of nutrients. It's quick to prepare, making it perfect for busy weeknights.
Ingredients
2 boneless, skinless chicken breasts
2 cups of mixed vegetables (broccoli, bell peppers, snap peas)
2 tablespoons of low-sodium soy sauce
1 tablespoon of olive oil
1 clove of garlic, minced
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 3 months. Serving Size: 1 meal-sized portion. Approximate Servings: 4. Calories: Approximately 400 calories per serving. Serving Size: 1.5 cups per serving. Approximate Servings: 6. Nutritional Info: High in protein, low in carbs. Thawing: Thaw in the refrigerator for 24 hours before reheating.
Day 2: Lentil and Vegetable Soup
Besides being high in fiber, vitamins, and minerals, this soup is an excellent vegetarian option that's both filling and nutritious, making it a great choice if you’re looking to incorporate more plant-based meals into your diet.
Ingredients
1 cup of dried lentils
4 cups of vegetable broth
2 cups of diced tomatoes (canned or fresh)
2 cups of mixed vegetables (carrots, celery, onion)
1 teaspoon of olive oil
1 teaspoon of dried thyme
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 3 months. Serving Size: 1 cup. Approximate Servings: 10 servings. Calories:Approximately 250 calories per serving. Nutritional Info: High in fiber, vitamins, and minerals. Thawing: Thaw in the refrigerator overnight and reheat on the stove or in the microwave.
Day 3: Baked Salmon with Quinoa and Roasted Vegetables
Salmon is rich in omega-3 fatty acids that are beneficial for heart health. Paired with quinoa and roasted vegetables, it's a well-rounded meal that provides protein, healthy fats, and a great variety of nutrients.
Ingredients
2 salmon fillets
1 cup of quinoa
2 cups of mixed vegetables (zucchini, cherry tomatoes, red onion)
2 tablespoons of olive oil
1 teaspoon of dried basil
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 2 months. Serving Size: 1 salmon fillet with quinoa and vegetables
Approximate Servings: 4. Calories: Approximately 450 calories per serving. Nutritional Info: Rich in omega-3 fatty acids and protein. Thawing: Thaw in the refrigerator for 24 hours and reheat in the microwave or oven.
Day 4: Turkey and Black Bean Chili
Turkey and black bean chili is a comforting, hearty and protein-rich meal. It's recommended because it's a balanced dish that's satisfying and easy to prepare. It's also a great source of lean protein and fiber, making it perfect if you’re looking to maintain your weight.
Ingredients
1 lb ground turkey
1 can of black beans, drained and rinsed
1 can of diced tomatoes
1 onion, chopped
1 bell pepper, chopped
2 cloves of garlic, minced
2 tablespoons of chili powder
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 3 months. Serving Size: 1/2 of a spaghetti squash with toppings
Approximate Servings: 2 (can be doubled for 4 servings). Calories: Approximately 350 calories per serving. Nutritional Info: High in protein and fiber. Thawing: Thaw in the refrigerator and reheat on the stove or in the microwave.
Day 5: Vegetable and Chickpea Curry
Here’s another nutritious, delicious and filling plant-based recipe that freezes well. Chickpeas provide protein and fiber, while the curry sauce is rich in flavor from spices and coconut milk. It's a satisfying, meatless choice.
Ingredients
2 cups of cauliflower florets
1 can of chickpeas, drained and rinsed
1 onion, chopped
2 cloves of garlic, minced
1 can of coconut milk
2 tablespoons of curry paste
1 tablespoon of olive oil
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 2 months. Serving Size: 1.5 cups per serving. Approximate Servings: 4. Calories: Approximately 300 calories per serving. Nutritional Info: High in fiber and plant-based protein. Thawing: Thaw in the refrigerator and reheat on the stove or in the microwave.
Day 6: Teriyaki Turkey Meatballs with Brown Rice
These turkey meatballs are a healthier alternative, as they are leaner in protein versus traditional beef meatballs. Plus when you serve them with brown rice and broccoli, you’ll have a well-balanced meal that's lower in saturated fat compared to beef-based alternatives.
Ingredients
1 lb ground turkey
1/4 cup breadcrumbs
1/4 cup teriyaki sauce
2 cups cooked brown rice
2 cups broccoli florets
1 tablespoon olive oil
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 2 months. Serving Size: 1.5 cups per serving. Approximate Servings: 6. Calories: Approximately 400 calories per serving. Nutritional Info: High in protein and whole grains. Thawing: Thaw in the refrigerator overnight and reheat in the microwave or on the stove.
Day 7: Spaghetti Squash with Pesto and Cherry Tomatoes
Spaghetti squash is a low-carb alternative to traditional pasta, making it the perfect “pasta” if you’re looking to reduce your carbohydrate intake. It's a lighter option that's still packed with flavor—thanks to the pesto and cherry tomatoes. And of course, a great way to incorporate more veggies into your daily diet.
Ingredients
1 spaghetti squash
1 cup cherry tomatoes, halved
1/4 cup pesto sauce
1 tablespoon olive oil
Salt and pepper to taste
DIRECTIONS:
Storage: Freeze for up to 2 months. Serving Size: 1/2 of a spaghetti squash with toppings
Approximate Servings: 2 (can be doubled for 4 servings). Calories: Approximately 350 calories per serving. Nutritional Info: Low in carbs and calories. Thawing: Thaw in the refrigerator overnight and reheat in the microwave or stove.
P.S. If you're in the process of losing weight, check out our American Fitness Couture Clearance leggings and tops.
]]>
Yoga is an incredibly mindful way to strengthen your core muscles while also promoting overall flexibility and balance. Incorporating core-strengthening exercises and focusing on alignment in your fitness routine can lead to better overall health, improved performance, and a reduced risk of injuries and chronic back pain. It's an essential component of physical well-being and should not be overlooked. Core strength and alignment are crucial for several key reasons including:
Stability and Balance: A strong core provides a stable foundation for your entire body. It helps you maintain balance in various activities, from yoga poses to everyday movements like walking and standing.
Spinal Support: A well-developed core supports your spine, reducing the risk of back pain and injuries. It helps maintain proper posture, which is essential for spinal health.
Improved Posture: Core strength is essential for maintaining good posture. A strong core helps you stand and sit upright, reducing the strain on your neck, shoulders, and lower back.
Enhanced Athletic Performance: Athletes in various sports, including runners, swimmers, and weightlifters, benefit from a strong core. It improves their efficiency, power, and overall performance.
Injury Prevention: Core stability and alignment reduce the risk of injuries during physical activities by distributing forces evenly throughout the body. It can help prevent strains, sprains, and overuse injuries.
Functional Movement: Core strength is crucial for everyday movements like bending, lifting, and twisting. It allows you to perform these actions with greater ease and less risk of injury.
Pain Relief: For those who suffer from chronic lower back pain, core-strengthening exercises can provide relief by providing support to the spine and reducing the load on the lower back.
Better Breathing: Core muscles, particularly the diaphragm, play a role in proper breathing. A strong core can improve your lung capacity and breathing efficiency.
Overall Fitness: A strong core is a foundation for overall fitness. It complements cardiovascular and strength training exercises, helping you move more efficiently and effectively.
Body Awareness: Developing core strength and alignment enhances body awareness, allowing you to better understand your body's movements and mechanics, which is valuable in yoga and other physical disciplines.
Here are five, essential yoga poses to build your core foundation strength, along with recommended repetitions, duration, and frequency:
Plank Pose (Phalakasana)
Purpose: Plank pose strengthens the entire core, including the abdominal muscles, obliques, and lower back. It also engages the shoulders, arms, and legs, promoting overall stability and endurance.
Repetitions: Hold for 30 seconds to 1 minute.
Duration: 3-5 sets.
Frequency: 3-5 times a week.
How to do it: Start in a push-up position with your arms straight and shoulders stacked over your wrists. Engage your core, keeping your body in a straight line from head to heels. Hold this position while breathing deeply.
Modification: If holding a full plank is too challenging initially, you can perform a modified plank by resting your knees on the ground while keeping your core engaged. Gradually work your way up to a full plank as your strength improves.
Boat Pose (Navasana)
Purpose: Boat pose targets the deep core muscles and hip flexors. It helps improve balance, tones the abdominal muscles, and enhances the endurance of the core region.
Repetitions: Hold for 20-30 seconds.
Duration: 3-5 sets.
Frequency: 3-5 times a week.
How to do it: Sit with your knees bent and feet flat on the floor. Lean back slightly, lift your feet off the ground, and extend your legs. Keep your chest open and your spine straight, balancing on your sit bones.
Modification: If you struggle to keep your legs lifted off the ground in Boat pose, you can bend your knees and bring them closer to your chest while still engaging your core. As you progress, work on straightening your legs.
Side Plank (Vasisthasana)
Purpose: Side plank primarily works the obliques (side abdominal muscles) and the muscles that support the spine. It also improves balance and strengthens the wrists, arms, and shoulders.
Repetitions: Hold for 20-30 seconds on each side.
Duration: 3-5 sets on each side.
Frequency: 3-5 times a week.
How to do it: Start in a plank position, then shift your weight onto your right hand and outer edge of your right foot. Stack your left foot on top of your right and lift your left arm toward the ceiling. Keep your core engaged and your body in a straight line.
Modification: To make Side Plank more accessible, start with your bottom knee on the ground for added support. As you become more comfortable with the pose, lift the bottom knee and balance on the side of your foot.
Bridge Pose (Setu Bandhasana)
Purpose: Bridge pose is excellent for strengthening the lower back, glutes, and hamstrings. It also engages the core muscles and opens up the chest, promoting spinal flexibility and improved posture.
Repetitions: Hold for 30 seconds to 1 minute.
Duration: 3-5 sets.
Frequency: 3-5 times a week.
How to do it: Lie on your back with your knees bent and feet hip-width apart. Press through your feet and lift your hips off the ground while keeping your thighs parallel to each other. Clasp your hands under your back to help lift your chest.
Modification: If lifting your hips into Bridge pose is challenging, you can start by lifting just a few inches off the ground and gradually work your way up to a higher bridge. You can also use a yoga block under your sacrum for added support.
Forearm Plank
Purpose: Forearm plank is a great exercise for core stability, targeting the rectus abdominis (front of the abdomen) and the transverse abdominis (deep core muscles). It also strengthens the shoulders, arms, and back while improving overall body alignment.
Repetitions: Hold for 30 seconds to 1 minute.
Duration: 3-5 sets.
Frequency: 3-5 times a week.
How to do it: Begin in a forearm plank position with your elbows directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and avoiding sagging or arching.
Modification: If a full Forearm Plank is too difficult, you can perform a forearm-supported knee plank by resting your knees on the ground while maintaining a straight line from your head to your knees. As you gain strength, work toward a full forearm plank.
New to yoga? Begin with modifications that will allow you to gradually strengthen safely. As you become more comfortable and stronger in the poses, then, you can gradually move toward the full expression of each pose. Always listen to your body and avoid pushing yourself too hard to prevent injury. Remember to always maintain proper form in each pose to maximize effectiveness and help to prevent injury. Consistency in your yoga practice is key to developing core strength over time. Additionally, it's always a good idea to consult with a yoga instructor or fitness professional, especially if you're new to yoga or have any underlying health concerns. They can provide personalized guidance and modifications as needed.
Model is wearing our Best Selling Black 3/4 Length Leggings and Plum Strappy Back Tank. Sign up for our Newsletter to receive monthly Insider Sales.
]]>
By Linda LaRue, RN MEd ATC
As the leaves change color and the air turns crisp, the arrival of fall brings with it an abundance of seasonal flavors. Among them, pumpkin reigns supreme as the quintessential autumn ingredient. While pumpkin spice lattes and pumpkin pie might be the first things that come to mind, there are plenty of healthier ways to enjoy this nutritious and delicious gourd. These five, top healthy pumpkin recipes that will not only satisfy your taste buds, but also nourish your body during the fall season—and keep you warm inside while you’re watching your waistline.
Pumpkin can be frozen quite well, and when properly prepared and stored, it can last for several months in the freezer. Here's how to freeze pumpkin effectively:
Nutritional Content of Pumpkin (1 cup, cooked, mashed)
Calories: 49
Carbohydrates: 12 grams
Fiber: 2.7 grams
Protein: 2 grams
Fat: 0.2 grams
Vitamin A: 245% of the Daily Value (DV)
Vitamin C: 19% of the DV
Vitamin E: 9% of the DV
Potassium: 12% of the DV
Folate: 4% of the DV
Iron: 5% of the DV
Magnesium: 4% of the DV
Health Benefits of Pumpkin
Rich in Vitamin A: Pumpkin is a vitamin A powerhouse, providing over 200% of your daily needs in just one cup. Vitamin A is essential for healthy vision, immune function, and skin health.
High in Fiber: Pumpkin is a good source of dietary fiber, which supports digestive health, helps control blood sugar levels, and promotes a feeling of fullness.
Vitamin C Boost: It also contains a decent amount of vitamin C, which is crucial for immune system support and skin health.
Low in Calories: Pumpkin is low in calories, making it a great option for those looking to manage their weight.
Rich in Antioxidants: It contains various antioxidants, including beta-carotene, which may help reduce the risk of chronic diseases and promote overall health.
Potassium for Heart Health: Pumpkin contains potassium, which supports heart health by helping regulate blood pressure.
Versatile Ingredient: Pumpkin is a versatile ingredient that can be used in both sweet and savory dishes, making it easy to incorporate into your diet.
Including pumpkin in your fall recipes not only adds a delicious, seasonal flavor but also provides a range of health benefits. Whether you enjoy it in a soup, salad, smoothie, or stuffed pasta, you'll be adding a nutritious element to your meals.
Selecting, Cooking, Storing and Using Instructions
How to choose. Choose ripe, firm pumpkins with no signs of rot or damage.
Wash the pumpkin thoroughly.
Cut the pumpkin in half or into manageable pieces for easier handling.
Cooking. There are a few methods to cook pumpkin before freezing:
Boiling. Place the pumpkin pieces in a large pot of boiling water and cook until they become soft (about 15-20 minutes). Drain and let them cool.
Steaming: Steam the pumpkin pieces until they are soft, which usually takes around 20-30 minutes. Allow them to cool.
Puree or Leave as Pieces: You can either puree the cooked pumpkin in a food processor or leave it in pieces, depending on your preference and how you plan to use it later.
Portion and Freeze: If you're freezing pumpkin puree, portion it into freezer-safe containers or plastic bags, leaving some space for expansion. Squeeze out excess air from the bags before sealing.
If you're freezing pumpkin pieces, arrange them on a baking sheet and freeze them individually before transferring them to a container or bag. This prevents them from sticking together.
Label and Date: Label each container or bag with the date and the contents (puree or pumpkin pieces). This helps you keep track of how long it's been in the freezer.
Freeze: Place the containers or bags in the freezer. Be sure to store them in the coldest part of the freezer.Storage Duration: Frozen pumpkin puree can be stored for up to 3-6 months.
Frozen pumpkin pieces can be stored for a similar duration, typically around 3-6 months as well.
Thaw and Use: To use frozen pumpkin, thaw it in the refrigerator or by submerging the container or bag in cold water. Use it in your recipes as you would fresh pumpkin.
Properly freezing pumpkin can help you extend its shelf life and enjoy its delicious flavor and nutritional benefits throughout the year.
Health Pumpkin Recipes
Pumpkin and Spinach Stuffed Shells
Ingredients
12 jumbo pasta shells
1 cup canned pumpkin puree
2 cups fresh spinach, chopped
1 cup low-fat ricotta cheese
1/4 cup grated Parmesan cheese
1/4 teaspoon nutmeg
Salt and pepper to taste
1 cup marinara sauce
DIRECTIONS:
Serving Size: 3 pasta shells. Calories per serving: 350. Servings: 4
Pumpkin and Chickpea Curry
Ingredients
2 cups diced pumpkin
1 can (15 oz) chickpeas, drained and rinsed
1 onion, chopped
2 cloves garlic, minced
1 can (14 oz) diced tomatoes
1 can (14 oz) coconut milk (light or full-fat)
2 tablespoons curry powder
1 teaspoon ground cumin
Salt and pepper to taste
Fresh cilantro for garnish
DIRECTIONS
Serving Size: 1 ½ cups. Calories per serving: 300. Servings: 4
Pumpkin and Oatmeal Breakfast Smoothie
Ingredients
1/2 cup canned pumpkin puree
1/2 cup rolled oats
1 banana
1 cup almond milk (or your choice of milk)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 tablespoon honey or maple syrup (optional)
Ice cubes (optional)
DIRECTIONS
Serving size: 1 ½ cup. Calories per serving: 250. Servings: 2 (you can easily double)
Pumpkin and Quinoa Salad
Ingredients
1 cup cooked quinoa
1 cup diced pumpkin, roasted
1/2 cup chickpeas, cooked or canned
1/4 cup chopped fresh parsley
1/4 cup dried cranberries or fresh pomegranate seeds
1/4 cup chopped pecans
2 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste
DIRECTIONS
Serving size: 1 cup. Calories: 700. Servings: 4 (you can easily double)
Pumpkin and Lentil Soup
Ingredients
1 cup red lentils
2 cups diced pumpkin
1 onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
6 cups vegetable broth
Salt and pepper to taste
Greek yogurt or coconut milk for garnish (optional)
DIRECTIONS
Serving size: 1 cup. Calories: 180. Servings: 6 (you can easily double and freeze)
Pumpkin isn't just for pies and lattes. These five healthy pumpkin recipes showcase the versatility of this fall favorite while providing a dose of essential nutrients. Whether you're in the mood for a savory dinner, a hearty salad, or a nutritious breakfast, there's a pumpkin recipe for every occasion. Embrace the flavors of autumn and nourish your body with these delicious and wholesome dishes.
If you're looking for chic, comfy and cozy, try our Bootleg Yoga Pants that are the perfect workout to Workleisure crossover pant. On Sale now for $78.00 plus FREE shipping
]]>1. Chair Squats
The squat is one of the best butt exercises out there; a chair just helps you do it right. Keep your face relaxed and no one will know you’re not actually sitting on your chair. To start, stand in front of your chair with your feet slightly wider than hips-width apart. Bend your knees, shift your hips back, and pretend you’re going to take a seat. Keep your weight in your heels and don't let your knees extend past your toes. Lower down until you’re almost touching the chair and hold for 20 seconds. Rest for 10, then repeat three more times.
2. Seated Core. Captain's Chair Exercise
A strong core is crucial for sitting up straight, and this exercise targets your abs and obliques. Sit on the edge of your chair, hands outside your hips. Keeping a tall, straight spine, inhale then exhale thinking about pulling your belly button into your spine. Next lean back until you feel your lower abs fully engaged. Hold for 20-30 seconds. *Alternate lifting your feet off the floor several inches to increase intensity
3. Shoulders + Chest
Upper body strength is key to lifting groceries, kids and everything else in between—not to mention a strong back. To work your chest and shoulders, place both hands on your chair arms and slowly lift your bottom off the chair. Repeat for 2-3 sets of 12 repetitions. Note if your chair has wheels place your chair against a wall and toe touch at all times
]]>]]>
Key Findings
For more great health, workout, fitness, nutrition and healthy living articles, we highly recommend http://www.runrepeat.com
]]>This past pandemic year has been a year like none of us has ever experienced. It has left me battling feelings of isolation and bouts of depression—especially during these past dark winter months. That’s the bad news. Good news is Netflix, and a show I’m obsessed about called, Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking, by James Beard award winning chef, Samin Nosrat. She takes lofty culinary concepts and breaks them down into easy to understand segments, sprinkled with her genuine joy, passion and laughter. She is my perfect panacea for these troubling times. She’s inspired me to cook a few go-to, easy to freeze one pot dinners that are helping to nourish my soul and belly. Only now with newly elevated, deeply complex layers of flavors. I’m including a few pointers and $$ hacks for you before you begin. Bon Appetite!
$$ Saving Hacks
Beef Stew
Ingredients
3 pounds of boneless chuck, cut into 1 ½ inch cubes
Diamond Kosher Salt
2 medium sized yellow onions, large dice
10 medium carrots, cut into 1 inch rounds
2 large russet potatoes, peeled and cut into 1 inch cubes
1 pound of medium sized mushrooms, cut in half (I prefer crimini
1 cup good quality red wine
2 T. tomato paste
1 T. thyme
3 ½ cups water
2 T It’s Better Than Bullion Beef Broth
½ tsp. black pepper, freshly ground
1 T. Diamond Kosher Salt
DIRECTIONS
Makes approximately 1 ½ cup servings that you can freeze in individual Tupperware containers for up to 2 months.
Happy Valentine's Day,
Linda LaRue, President - American Fitness Couture
]]>
As an Angeleno, I take my Christmas Tamales seriously. VERY seriously. For many Latinos—and blended Angelenos such as myself—the Christmas Holiday Season is synonymous with tamales. And where to purchase them is a decision not to be taken lightly.
Tamale is thought to come from the Aztecs' word for wrap or tamalli. More recently, the tamale’s tie to Christmas is part of the traditional Mexican celebration of Las Posadas, which is the annual commemoration of Mary and Joseph's search for shelter before Jesus' birth.
Emotionally, making and eating tamales is a way for families to gather and reconnect generationally. Even though most folks today no longer have the skills to make them, they have the memory of tasting, coming together and eating them communally. So this year, I’m recommending our LA Times beloved food angel critic, Jonathan Gold, Top Tamale pics.
Tamales Liliana’s, 3448 E. 1st St., Los Angeles, (323) 780-0839. During the holidays, a pre-dawn line of East Side Angelians cue up for their red and green pork tamales, three kinds of sweet tamales, and chicken with a vegetable medley in red sauce. All tamales are wrapped in corn husks. They have been loved for their taste, moist texture, and consistency for decades. The masa is firm and thin; there is a bonus layer of it inside the wrapping husk; and the tamales are steamed in broth to give them a bit more flavor.
Guisados Restaurant, 531 S Spring St., Los Angeles. 213-627-7656. Their sweet tamales are light and fluffy. Plus, they steam them in broth for added flavor. Try their mole tamale with notes of coffee, chocolate, cinnamon and the right hit of smoky spice. (I must confess, I like my tamales light and fluffy, and wrapped with corn husks versus banana leaves. Guidados are my personal favorite.)
Los Cinco Puntos, 3300 E. Cesar E Chavez Ave., Los Angeles, (323) 261-4084. Long before Guisados, Los Cinco has been a revered East Side “Mexicatesen” institution for carnitas, and of course, tamales. Perfect for large orders, the beef in red sauce, and the chicken in green sauce, are perfect sides to Mexican-American holiday meals.
La Indiana, 1142 S Indiana St., East Los Angeles, (323) 262-4682. The compact tamales are well-made, with a thin, extra layer of masa smeared on each leaf of the husk, and a rich, slightly gelatinous red chile filling that is just a little different from the others in Los Angeles. The pickup schedule for Christmas tamales is punishing, blocked out for weeks—these tamales are not a secret like they advertise online—so order ahead!
Carniceria Uruapan, 2100 E. Cesar E. Chavez Ave., Los Angeles, (323) 265-2474. It’s a family run, hole-in-the-wall, butcher and grocery store in the mostly Latin American neighborhood of Boyle Heights. Their tamales are dense inside with a soft masa exterior that they make from their own masa on site. Their pork is moist with a vibrant, red chili sauce inside. Simple, rustic and home style.
La Mascota Bakery, 2715 Whittier Blvd., Los Angeles, (323) 263-5513. The family run Mexican bakery has been around since 1952, and despite a change in ownership in 2015, is as good as ever. Some consider their famed tamales to be the best in the city; soft, fluffy, filling and flavorful. They also make a great Mexican Café de Olla Coffee (a steal) that is perfect to accompany your fresh tamale.
Have I made you hungry yet? If yes purchase a couple dozen. They freeze great. And buy some gift cards to help keep these cherished L.A., small family owned institutions in business, because it is the season of giving…And shameless plug, we also offer e-Gift Cards for the picky one this Christmas. Our e-Gift Cards are an easy and thoughtful choice, and help us keep as many good folks working as possible during this crisis.
NOTE: This weekend is when you need to place your order with many of the area’s best tamales if you want to pick them up on Christmas Eve.
]]>INGREDIENTS
One pint Brussels sprouts
Best quality extra virgin olive oil
Sea Salt
Fresh, ground black pepper
DIRECTIONS
Although Oat Milk may sound like some made-up, Millennial hipster drink, over past the year its’ popularity has exploded. In fact, Trader Joe’s now has their own Oat Milk version—so you know it has officially “Arrived”. Many baristas prefer using oat milk in coffee drinks as a non-dairy alternative, because many people swear it tastes as good as cow's milk. As a long time drinker of Almond Milk, I was intrigued to taste test, and learn more about the possible benefits of Oat Milk versus Almond Milk.
From a nutritional and a health perspective, how does Oat Milk measure up to Almond Milk?
Final thoughts? Taste, visual and cost opinion was skewed far more favorably for Almond Milk versus Oat Milk with my group of women tasters. That’s the bad news. Good news was that everyone REALLY liked the fact that Oat Milk saved far more water. Takeaway: I recommend purchasing a 32-ounce container of Almond and Oat Milk, and do your own taste test.
For more health and fitness articles sign up for our weekly Newsletter. Be the first to get our Insider Steals + Deals.
]]>Nadu Shodhana-Just Breath. In a comfortable seated position, take your right hand and bring your index and middle finger to the base of your palm (Vishnu Mudra). Use your right thumb to close your right nostril. Inhale through your left nostril, pause briefly, then close your left notsril with the ring/pinky finger of your right hand. Keeping your left nostril closed, exhale through your right nostril. Still keeping your left nostril closed, inhale deep through your right nostril, pause briefly, then close your right nostril with your right thumb. Keeping your right side closed, exhale through the left. That completes one round.
Cat/Cow (Marjaryasana/Bitilasana)-Back Stretch.
Malasana to Twist. Back Stretch and Hip Openers. From a Mountain Standing Pose, stand with your feet hip width apart. Exhale, bending your knees and sink deep into your hips. Pull your shoulders back to elongate your spine. Press your elbows into inner thighs to help open your hip, keeping your hips lifted. Hold for 10 rounds of breath. Lower glutes to the mat, feet still wide. Begin Windshield Wipers bringing your gaze over to your opposite shoulder from the dropped knee twisting from one side to the other. After dropping knees to each side a couple of times, hold on each side for 5 rounds of breath.
The urban legend of student nurse, Lupe Hernandez, over the last few decades, has circulated throughout the medical community, as she was the young student nurse who invented hand sanitizer. Most believe this happened sometime in 1966, prompted by a lack of soap and hot water while she was attending Bakersfield College. Others claim Florence Nightingale registered a patent for her hand sanitizer recipe. However, companies such as Gojo Industries, the maker of Purell, “appropriated” it. (Gogo denies it.) Nursing textbooks, college professors and presenters at medical conferences retold this tale with not much traction…that is until coronavirus outbreak hit. Our founder Linda LaRue, a Registered Nurse, has implemented the highest cleanliness standards including face masks, social distancing, frequent, proper hand washing for 20 seconds, and handing out re-purposed hand soap bottles of the below Hand Sanitizer Recipe.
Hand Sanitizer Recipe
Ingredients
¾ cup of isopropyl or 99% rubbing alcohol
¼ cup of aloe vera gel or glycerin (to help keep your hands smooth and to counteract the harshness of alcohol)
Optional: 10 drops of your favorite essential oil to make it smell nice. I like lavender or a combination of 5 drops rosemary and 5 drops of mint
DIRECTIONS:
At American Fitness Couture, we are practicing daily the strictest sanitary guidelines recommended by the CDC. Our Organic Bamboo Tees are naturally moisture wicking and anti-microbial. All our performance fabrics are created using the highest gold standard Antimicrobial, CLEAN Silver Technology by DuPont.
Thank you for your purchase to help keep our small, woman owned business employ as many good folks as possible during this crisis. Sign up for our Newsletter to receive 20% off your first purchase with us.
]]>We're in this together, so during this Corona Virus Pandemic Crisis, we're offering 30% off our entire store. Sign up for our newsletter here to receive the coupon code. We're living in our super soft comfortable leggings and Organic Bamboo Tees.
]]>Stressful times, especially during this Covid-19 Pandemic, can cause your body to react in a number of negative fight or flight responses—just when you need to be in peak performance mode the most. Focusing on your breath by learning calming breathing techniques can significantly ease anxiety, depression, sleeplessness, tummy upset and other stress related problems, while helping you to ground and navigate successfully thru this crisis.
Conscious breathing techniques are an amazing way to help you become connected mind, body and spirit that has been practiced by yogis for hundreds of years. Mindful breathing helps you manage and release negative thoughts and feelings rather than store them in your body. Breathe work increases alertness and oxygen flow to your brain and body and helps rid your body of harmful toxins.
So, if you are ready to begin, follow these simple steps to unplug and renew:
Many studies have found that deep, yoga breathwork or ujjayi helps balance the autonomic nervous system, which regulates involuntary bodily functions, such as temperature control and bladder function. Breathing is one of the simplest things in the world that you can consciously control to help you cope optimally now and always. So take this time to develop this powerful coping technique for the rest of your life.
*Photo taken at Shopify The Row DTLA our valued, web hosting partners.
]]>
Packed with antioxidants that help your body fight free radicals, asparagus is a super food that is high in A, C, E, K, and B6, as well as folate, iron, copper, calcium, and protein. Asparagus contains high levels of the amino acid asparagine, making it a natural diuretic. In other words, eating more of the spears can help flush excess fluid and salt from your body, which may help prevent urinary tract infections.
For this recipe I recommend using a good quality Parmesan cheese, such as aged Italian Parmigiano-Reggiano.
INGREDIENTS
1 ½ pounds fresh asparagus (about 30 large) (you may substitute frozen asparagus)
1 T. extra virgin olive oil 1 tsp sea salt
¼ tsp. freshly ground black pepper
¼ cup freshly grated good quality Parmesan cheese
4 ¼ cups water or low-sodium, non-fat chicken or vegetable broth
2 thoroughly washed medium leeks or 1 medium onion
2 cups watercress, chopped (may substitute 1 cup of arugula or dark-green baby lettuce)
¼ cup fresh flat-leaf parsley, chopped
DIRECTIONS
Yields: 10 servings. Serving size: 1 cup. Nutritional content: 64 Calories, 2g fat, 4g protein, 8g carbohydrates, 3g fiber, 161mg sodium. Stores well in fridge for up to 1 week. This soup is vegan and may be made Kosher if the cheese is omitted.
During these challenging times that we're all in together, sign up for our newsletter to receive 30% off our entire store and get a free copy of my Souper Slim Meal Plan e-book. To sign up, visit the footer of our home page.
]]>Things to consider include: cost, type of workout, how long each workout takes, your fitness level, and if equipment is needed. Here are a few recommendations:
These are challenging and uncharted times that none of us have experienced in our lifetimes. Uncertainty beginning with lack of testing for COVID-19 has created fear of the unknown with atavistic tendencies, such as hoarding toilet paper. Standing in super market lines, has revealed the best (folks sharing and caring), and worst (shouting matches and hoarding) in us. Keeping up a regular workout routine connects digitally, helps manage our anxiety and stress, and of course keeps us fit.
We know that a lot of you are hurting financially, so during this COVID-19 Pandemic, we’re offering 30% off our entire store. Sign up for our Newsletter to stay connected with us and get the coupon code.
Stay safe + sane,
Linda LaRue, Founder, American Fitness Couture
]]>
If you’re like a lot of workout enthusiasts like me who find that a good sweat makes your body feel good and manage stress, try to practice these proven, science-based recommendations to keep your body, mind and soul healthy and strong. My final advise is to turn your phone off and take a long power walk or run outside for a great sweat and decompress from the 24/7 news cycles. Plus, it’s free and no one’s close. Want a GREAT total body strength and resistance workout, try our Core Transformer Resistance Band Home Workout System. Stay safe…
Rest assured, at American Fitness Couture, we are taking strict sanitary precautions across all our departments to keep everyone safe and healthy. The safety and health of our employees and customers is our TOP priority. All orders online ship direct from our L.A. warehouse. Try our super soft and comfortable leggings that are perfect for working out and working from home.
Be safe and well,
Linda LaRue, RN MEd, ATC, Founder, American Fitness Couture
]]>
Expanding our, “More sustainable every day,” philosophy, our New Message Tanks are made from our luxuriously silky soft, sustainable, organic bamboo fabric. Simply put, we’re crushing on bamboo, because it’s properties are simply AH-Mazing. They include:
Naturally Moisture Wicking. Bamboo takes in three times more water than its weight. This translates to an excellent wicking ability, pulling moisture away from the skin to evaporate sweat
Our new tanks are perfect to layer over one of our supportive sports bras and pair this studio with our High Waisted Best Yoga Pants or Leggings
We are proud to be ethically Handcrafted in Los Angeles
]]>Leaving a smaller carbon imprint begins by what you put in your body first. Here are five tips to help you eat more sustainably and eat healthier too.
First let me say that I am a huge fan of Intermittent Fasting. Specifically, the 8 Hour Diet. In fact, it’s helped me to lose 20 pounds and counting over the past several months. So, what is Intermittent Fasting and how does it work? Let me explain. Intuitively thinking about human evolution, intermittent fasting is more natural way of eating versus our present day 3 to 4 meals per day. That’s because historically we began as hunter-gatherers. Essentially on an intermittent diet plan, you eat within a limited time period each 24-hour day. Fans (like me) agree that it’s a simple hack for curbing late night snacking and/or glass of wine that packs on calories…think brushing your teeth after dinner so you won’t be tempted to eat…
The most popular Intermittent Fasting Diets are:
The 16/8 Diet: On this diet you eat 8 hours a day and fast for the remaining 16 hours. Note during these 16 hours you can have unsweetened beverages like water, coffee, and tea. Plus, drinking plenty of water will help keep you hydrated and feeling full.
5/2 Diet: On this diet you eat 500–600 calories on two, non-consecutive 24 hour days of the week. Then, eat normally the other 5 days.
Most people like me find the 16/8 method to be the easiest and most sustainable to stick with—both short and long term. And, it’s also the most popular too. In terms of health, 16/8 intermittent fasting has been associated with a long list of benefits, including:
If your work schedule prevents you from eating within an eight-hour window, try ten, as it’s still a good entry point for weight loss. For example, you would have your first meal of the day at 8 A.M. and last meal by 6 P.M. (This alone could reduce overall calorie intake, especially since research shows many Americans eat off and on for around 15 hours a day.)
I believe it’s important to stick to nutritious whole foods and beverages during your eating periods for healthy benefits. I’ve chosen to eat 1500 calories per day sticking with a Mediterranean Diet. It’s a diet that emphasizes fruits, vegetables, and whole grains, and it includes less dairy and meat than a typical Western diet. To learn more, visit Healthline.com
With any healthy meal plan try to fill up on nutrient-rich foods, balancing each meal with a variety of healthy whole foods including:
The old adage “Eat breakfast like a queen, lunch like a princess, and dinner like a pauper” still holds true. Even if you’re cutting off your eating earlier in the evening, it’s better to eat your bigger meals earlier in the day. That way your body can digest most efficiently.
Good luck with your weight loss journey. Meanwhile, our high waist compression leggings do help to make you feel pulled in just right.
Linda LaRue, RN MEd, ATC, Founder, American Fitness Couture
]]>
Beach Workout #1--Crab Walk
Talk about blending into your environment! The crab walk beach workout move is perfect for building your bicep and tricep muscles while also improving coordination. Begin seated, keeping both knees bent, and place your hands on the sand under your shoulders. Lift your hips off the ground as high as possible and pull through your hamstrings, pushing with your upper body. Crab walk 20 steps (more or less depending on your difficulty level). Take quick small steps to avoid overexertion.
Pro Tip: Choose workout clothes that move and stretch with your body. For women’s activewear that stands the test of time, sweat and stretch factor, try our popular Ultrasoft High Waist Compression ¾ Capri Leggings. Our built-in-bra workout tops and loose-fitting cutout yoga tank top are meant to keep you cool during outdoor workouts especially.
Beach Workout #2--Surfer Get-Ups
If you’re looking to tighten your core, this is the workout move for you. Starting on the ground with your hands under your shoulders and your abdomen touching the sand, push up from the ground landing in a surfer stance. Your right leg should land in front with the left in back.
Pro Tip: Stop here with your feet planted firmly into the sand and rotate your upper body back and forth, making sure to breathe, but at the same time tightening your ab muscles. This super simple move does wonders for your core.
Now, return to your original position and repeat this workout move, but switch your right and left legs. Squeeze those glutes, get low and again, engage your core. Now all you need is a surfboard and you’re ready to ride the waves!
Beach Workout #3--Sand Dune Sprints
Hill sprints are tough, but sprinting up steep sand dunes will take your beach workout to another level. The incline allows for increased stride length as you power through to the top while the constantly shifting sand creates traction, requiring strength and balance. Your legs will be quivering by the time you finish this beach workout move--a telltale sign that you’re really pushing hard.
Beach Workout #4--Ice Skaters
Ice skating on the beach? This beach workout move makes total sense once you try it. Use this workout to build leg muscles and test your balance in the sand. Beginning with your knees bent, take the first step angled forward (left leg), not letting your back (right) leg touch the sand.
Pro Tip: Keep your weight in the right hip to start, make sure your knees line up behind your toes and push forward. You should feel a pull as you stretch your back right calf muscle.
Now, let your left arm follow forward with your right leg to propel your whole body as your right arm pushes back. Your right arm will then follow forward with your left leg as your left arm pushes back. As you move, shift your weight off the right hip and onto the left. “Skate” 20 steps forward and return back to your starting point.
The uneven sand not only forces your muscles to work harder, but because of its soft texture, you avoid unwanted stress and impact on your joints.
How’s that for a super simple, yet high intensity workout?
Workout in style with American Fitness Couture. Our premium women’s activewear is sexy, ultrasoft and sweat resistant for a much “cooler” workout.
Shop our new arrivals before the sands of summertime run out!
]]>Congrats on building a large, loyal following on Instagram and/or Facebook! The next step is reaping the rewards of your ingenuity and hard work. If you’re a bona fide Insta rock star, you’ve probably already been approached by brands. If not, then here are a few steps to help you get in front of the right brands for partnering to become a paid Influencer:
Be A Paid Influencer on Instagram and Facebook
Blog. Creating content with relevant articles, images and video is an ideal platform to monetize, because of your ability to create key SEO specific to brand categories. Selling banner ads, paid blog articles and affiliate links are the top three ways to be paid for your efforts.
Create a YouTube Channel. According to Google, here are the various ways you can make money with your YouTube Channel
Compile Your Stats. Key to brands choosing to pay to partner with you is your ability to show them you have relevant statistics that will help drive visibility and sales. Besides your number of followers these include:
The good news is that you don’t have to be a Kylie Jenner or any other Kardashian to begin turning your in social media digital marketing efforts into money. However, the bottom line to long term success when partnering with brands, is to make sure your followers are purchasing!
We invite you to apply to become an American Fitness Couture Affiliate. To apply, click here
]]>Did you stretch your arms up and over your head this morning after getting out of bed? Believe it or not if you did, you are already on the path to becoming a yogi, as have just performed a basic yoga pose! Although yoga contains multiple poses (some even with odd intimidating names). Have no fear, because Yoga is a lifelong pursuit giving you more than enough time to learn.
Yoga dates back to the ancient Buddhism and Byzantine era where it was used to connect with the spirit, communicate with the inner-self, and discover inner peace. This mind-body movement practice later spread to other various parts of the world, where it is practiced today by millions. (Because how could something so great for you be kept a secret?!?
Yoga attracts so many because of the multiple health benefits it offers; increased flexibility, mood improvement, stress reduction, added muscle strength, balance, alighment, and weight loss. (Just to name a few!) That is why we are giving you the 3 best beginner yoga poses (or asanas) to kickstart your journey down the path of connecting mind, body and soul! * Try out your newfound yogi poses in our ULTRA-soft custom knit leggings and high waisted yoga pants that stay put even when you go upside down for an inversion yoga headstand!
Mountain Pose (Tadasana)
What may look like simply standing with your arms by your side, Mountain Pose is a beginning move that lays the foundation for future positions you are going to accomplish. It is the pose from which every other standing pose is born—so it is important you learn how to perform it correctly!
How To Perform Stand With your big toes touching and your heels slightly apart, root down through all four corners of your feet while lengthening your tailbone down towards the floor. Move your shoulders by pulling them down and back, which will broaden your collarbones. Relax your arms by your sides, and turn your palms to face forward. Take 2-3 big, soothing, deep breaths from your belly. Feel your thighs, knees, ankles, and abdomen strengthen with this simple, yet effective asana! Drop your chin to your chest relaxing your jaw and face for an increased stretch.
Benefits: Improves posture and strengthens your back.
Cobra Pose (Bhujangasana)
If your job involves sitting at a desk this may be the yoga pose for you! The Cobra Pose otherwise known as a “baby backbend” is a great basic pose to compensate for all of those hours hunched over your computer.
How To Perform Lie flat on your stomach, toes touching the yoga mat and soles of your feet facing up. Place your hands under your shoulders with your elbows touching the sides of your chest. Inhale, raise your head and chest for as much as your body allows. (Reminder to go at your own pace and comfort level.)
Benefits: Increases flexibility and stretches the spine. This asana also clears pathways in your lungs and heart, and can help with asthma and respiratory allergies. Decompress daily tension in your neck, shoulders and back. (Talk about relief!)
Happy Baby Pose (Ananda Balasana)
We are as happy as a baby practicing this asana! This is a pose is essential to add to your yogini routine.
How To Perform Start on your back with your knees in towards your chest. Grab a hold of the outer sides of your feet and flex them as you gently pull down. Lengthen your lower back down to the ground. Stay for one minute then releasing and bringing your knees towards your chest.
Benefits: Opens and loosens tight hip flexors. Stretches the inner groin and back of the spine. Helps relieve stress, tension, and fatigue.
You are now on your way to becoming a serious yogi! Remember, yoga is a way of life so there is plenty of time to “namaste” your way to better health and a clearer mind!
Try out your newfound yogi poses in our ULTRA-soft custom knit leggings and high waisted yoga pants that stay put even when you go upside down for an inversion yoga headstand!
]]>Opt for Outdoor Exercise
Burn calories while saving energy! By ditching your drive to the gym, you reduce the amount of gas you use and fuel you emit. Embrace nature. Running or hiking outdoors exposes you to different terrain you don’t experience on a treadmill. Unpredictable paths and unstable surfaces allow you to work different muscle groups and diversify your workouts. Breaking a sweat while minimizing pollution… Is there a better a health conscious combo?
Green Up Your Workout Supplies
WHAT you bring to your workout also affects the environment. Find an eco-friendly, non-slip yoga mat made from thermoplastic elastomers (TPE), a material that's 100% biodegradable and recyclable. These do double duty by locking out germs and odors too.
If the gym or yoga studio you visit uses disposable wipes, recommend an eco-friendly substitution. You can create your own yoga mat cleanser using essential oils like tea tree, grapefruit, lemongrass, citronella, eucalyptus, peppermint, oregano, cinnamon and sage. Now you can meditate with clean peace of mind.
One of the easiest green upgrades you can make to your workout supplies is replacing your plastic disposable water bottles with a reusable water bottle. Plastic waste is a growing concern around the world, and plastic bottles are a huge part of the problem. More than 60 million disposable water bottles end up in the trash every single day, most of which end up in landfills every year instead of being recycled.
Keeping a reusable water bottle as a staple during your workout routine is key in combating unnecessary pollution while also saving you money. Stainless steel bottles free of BPA are a great option. For longer hikes, climbs or cycling, consider a hydration pack with a refillable water bladder.
Be Sustainable in Style
That brings us to our eco-conscious, sustainable line of women’s activewear. In keeping with trends, many fitness apparel and athleisure brands are altering their way of producing clothes by going green. This is one of our primary goals at American Fitness Couture.
We produce ultra-soft American made women’s activewear with pride, using sustainable manufacturing practices and innovative materials like certified organic bamboo fabric (P.S. that’s supersoft--think if cashmere and silk had a baby!). Our premium performance athletic Tactel nylon fiber and state-of-the-art dye machines use 30% less water than cheaper fibers like polyester.
Our leading edge marking and cutting software program saves 20% less fabric per garment, leaving far less fabric cuttings, which typically go straight to landfills. Plus our superior fabric has both certified sports performance Moisture Wicking and Clean Silver Technology by DuPont antibacterial properties to help keep you dry and promote longevity in our garments.
We treat our factory workers with dignity, pay fair wages and promote work-life balance. We drive hybrid vehicles that get 50+ MPG to transport all our fabric and goods throughout the production process. And we reuse boxes and other office and factory materials for as long as possible before separating them to be recycled.
Doesn’t it feel amazing knowing that you can look and feel good, and be good to the environment at the same time? We thought so.
Get your hands on our Certified Organic Silky Soft Bamboo Side Tie Tees and do your part to love on Mother Earth!
]]>Cold and rainy Sundays in Los Angeles are perfect weather for my favorite comfort Detox Vegetable Soup recipe sourced from the local Sunday morning Farmer's Market. (Gotta' support our farmer's--especially in bad weather.) Cruciferous vegetables such as cauliflower, cabbage, broccoli, Brussels sprouts supply glucosinolates which help the liver detoxify chemicals, drugs, and pollutants and cleanse the colon. Broccoli and Brussels sprouts contribute alpha-lipoic acid, a powerful antioxidant that destroys harmful free radicals, which are byproducts of detoxification. They also contain sulfur compounds that help clear the body of discardable neurotransmitters, and hormones. *Recipe from The SOUPer Slim Meal Plan e-book.
Ingredients
1 T Olive Oil
1 T Italian Seasonings Herb Mix to taste
1 T Garlic Powder
1 t Fresh Ground Pepper
2-8 oz Cans Low Sodium Fat-Free Chicken, Beef, or Vegetable Broth
1 Extra Large Spanish Onion, diced
1 Large Green or Red Pepper, diced
8 Oz Package or 1 cup of Button Mushrooms, quartered
2 Medium Zucchini diced
1 Medium Yellow Squash, diced
32 Ounce can Italian Plum Tomatoes cut (I like San Marzano)
4-5 Large Carrots, peeled and diced
1 ½ Cups of Brussels Sprouts, Broccoli or Napa Cabbage, quartered
1 Large Hand Full Green Beans, diced
¼ Cup Parsley, chopped
DIRECTIONS
One portion is 1 ½ cups. For a complete dinner add two hard boiled eggs, or 4-6 ounces (the size of the palm of your hand) of baked, broiled or grilled poultry, fish or meat. Yields: 8 servings. Serving size: 1 cup. Nutrition Content: 80 Calories, 2g fat, 0g saturated fat, 3g protein, 15g carbohydrates, 3g fiber, 237g sodium.
*Seasonal variations for Late Harvest/Winter may be root vegetables like turnips, carrots, parsnips, and acorn, butternut or pumpkin squash. Delete Italian seasonings and substitute fresh sage and thyme. (No potatoes).
]]>
About Bamboo Fabric | Sustainable Yoga Activewear Natural Properties
Our new color blocking workout tank tops sport bras and 7/8 Phone Pocket Leggings yoga pants will give you a pop of color to lighten up your winter wardrobe and seamlessly transition into your fitness fashion workout wardrobe into spring.
]]>Choosing the best fitness clothing is key to helping you achieve your best workout. It should deliver performance, comfort, and of course, allow you to look your best! A lot has been written lately in the news regarding too thin clothing fabric where women were revealing their lady parts. This article discusses/reviews what key fabric components will help create the best workout experience for you. According to Livestrong, the science of fitness clothing has come a long way since the days folks worked out in baggy cotton sweatshirts and knit leg warmers of previous.
Key Factors to Consider When Choosing Fitness Clothing
The first factor to consider is the type of exercise you’ll be doing. Sport-specific activewear is designed to take into account the types of movements that will be done and what type of fabric the wearer will need to stay comfortable and dry. For yoga and stretching, Lindsay Law of Overstock.com, points out that cotton/polyester and spandex are OK, allowing the exerciser to bend easily. For high-impact cardiovascular exercises like running and aerobics, she recommends durable, performance fabrics that are moisture wicking like nylon/spandex blends for staying dry while sweating.
How to Choose The Right Fabric Thickness
Fabric “thickness” is rated by weight per linear foot within the garment industry. Weight can range on the low side from 180 GSM (grams per meter square) to 310 GSM. Fabric weight is important for many reasons including keeping all your ASSets covered! Our premium performance compression fabric for our bottoms is completely opaque at 310 GSM—not to mention that it makes you feel pulled in just right.
How to Choose the Best Fabric Content
Make sure to read and check the fabric content before you make your purchase, because choosing the right fabric content will guarantee that your garments last long, hold their color, hold you in, and don’t bag and sag after few washes. Choose garments made from nylon. Nylon is the most durable, strongest and long lasting of all sportswear fabric. In fact, it was developed years ago to mimic the softness and strength of silk.
About Moisture-Wicking Fabrics
Today there are a wide variety of synthetic and natural fabrics to choose from that will keep you dry and prevent you from getting that “Soaked to the bone” look (unless of course you like that look). In addition to the material itself, a chemical finish is often applied to moisture-wicking clothing in order to enhance its performance, allowing it to quickly draw moisture along its nonabsorbent fibers and transport it to the garment’s exterior. Our superior fabric has both certified sports performance Moisture Wicking and Clean Silver Technology by DuPont Anti-Bacterial properties to keep you dry and smelling fresh despite your toughest sweat sessions.
*We recommend not to add fabric softeners when washing moisture wicking clothing as this will dissolve/decrease its properties. To read more about how to best care for athletic clothing from ehow.com click here.
Compression Fabric for Fitness Clothing
Using a special knitting process and fabric combination of primarily nylon/spandex, next generation compression clothing is now shown to improve circulation during and after physical activity to help alleviate stiff, sore muscles and hasten muscle recovery. Compression clothing also stimulates blood flow, helping to reduce lactic acid build-up and prevent delayed onset muscle fatigue and soreness. Our fabric is a special custom blend of Tactel Nylon (it’s the same nylon like Kevlar just in bullet proof vests, so it super strong and durable) and Lycra by DuPont (think better Spandex) that creates compressive support along with tummy control and body shaping/slenderizing fits.
Technologically advanced
Many new workout clothes now feature anti-microbial treatments to combat odor (including all our fabrics). Avoid fabrics that don’t breathe. Never wear clothing made out of rubber-based or plastic-based materials, because they keep sweat from evaporating and keep your body temperature too high during exercise. Fabrics made primarily from only polyester/spandex will also not allow your skin to breath or allow your body cool down/perspire properly–let alone polyester is a lesser grade material versus nylon and is always rougher to the touch. These fabrics lead to decreased physical functioning and may contribute to heat exhaustion. Our superior fabric is a proprietary blend of nylon/spandex that not only breaths, but also moves like a second skin on your body.
Comfort Counts for Fitness Fabric
Avoid any rough fabrics that could chafe or irritate your skin during repetitive movement. Flat lock or smooth stitching is preferred so the seams are flat versus raised, which may also chafe.
Choose materials that let you move and don’t constrict you. Look for 4-way stretch in their product description. Focus on fit than size, as some workout clothes tend to be smaller and more form fitting than regular clothes. Look for items that have spandex or Lycra listed on the label—about 10-13% is fitness fabric industry standard. This allows for a greater range of motion during exercise and can provide a comfortable, functional fit without being skin-tight or revealing your lady parts!
OUR CUSTOMERS AGREE: There’s nothing like the feeling of our ultra-soft peached fabrics against your skin!
The Takeaway
Choosing the right fitness clothing to exercise begins with choosing the best, top quality fitness fabric first. Look for fabric that will provide function, support, coverage and of course make you look your best, because style counts!
Join our Family and connect with us! We invite you to sign up for our Newsletter. As a Thank You, you’ll receive 15% off your first purchase with us and be the first to know about our new colors, styles and Private Flash Sales.
]]>Did you set a resolution or a goal this New Year? If so, sweet! We love when people are psyched to grow and change. However, may we make a suggestion with one that comes from a place of lots of love and empathy? Focus on your intentions not goals, rather than what you look like or a number on the scale. Instead, ditch your restrictions and work on increasing yourself worth. Because hey, if you’re once again focusing on New Year weight loss goals, isn’t that the definition of insanity? That is repeating the same behavior, and expecting a different outcome. So if this is you, keep reading…
Behavioral psychologist Art Markman, PhD., the author of Smart Change: Five Tools to Create New and Sustainable Habits in Yourself and Others explains the top five reasons New Year’s resolutions fail—and small tweaks to make to fix each mistake.
Reframe. Focus on what you want to start doing instead of what you want to stop doing. Let's say you want to quit mindlessly scrolling through your phone at night. Instead of pledging to turn off your device by 10 p.m., vow to start getting ready for bed at that same time. This way, you unplug digitally while rewarding yourself with more sleep—a positive action that can motivate real change. (Not to mention getting a good night’s sleep is key to feeling more rested during the day, and subsequently eating, especially during that mid-afternoon slump.)
In order to carry out a resolution, you need to know the who, what, when, where, and why of the behavior you’re trying to change. For example, if want to stop biting your nails, pay attention to the circumstances under which you engage in the habit. “I encourage people failing at their resolution to keep a habit diary for a week or two,” says Markman. “Not so they can change their behavior, but just to watch it and see what they’re doing.” Once you realize that you always bite your nails while anxiously finishing a work project, you’ll be better equipped to take actions to stop it—like buying desk toys to busy your hands throughout the day or just being more mindful about keeping your fingers on your keyboard as the deadline ticks away.
Willpower is overrated. Rather than relying on willpower, structure your environment so the thing you want or habit you're trying to break becomes easier. Example: That pint of ice cream sitting there in your freezer isn’t going to magically become less tempting just because you’ve told yourself you’ll stop gobbling it down while you watch Netflix. “At this point you’re riding the brakes,” says Markman. “Your motivational system is reminding you of the snack in the kitchen and you have to rely on your willpower to keep you from eating it. But just like in a car, if you ride the brakes long enough, they’re going to fail.” The solution? Stock your refrigerator and panty with healthy foods. Another great tip, always shop for groceries on a FULL stomach, and stick to the outside aisles where the healthier food lives.
Resolving to exercise a couple times per week is a good goal, but it doesn’t have any actionable, targeted plan, says Markman. “Your goal has to be specific, so that your actions accomplish your goal(s). Action: schedule a workout on your calendar, such as Monday and Thursday at 6 p.m. after work. *Make sure to pick a weekly workout time that does not conflict with other things you do including pampering yourself like your weekly mani/pedi. This way you remove all excuses or roadblocks to your success.
If you succeed in carrying out your resolution and no one’s around, there’s no one to say, “Great job!” It’s like that philosophical thing if anyone can hear when a tree falls in a forest and no one’s around. Instead, make a pact with your bestie for you BOTH to crush your goals, call to support each other if you’re feeling weak, and of course, share in your successes.
And hey if you need a little added support, our super soft, high waist compression leggings will always make you feel pulled in just right, because we make them to be lived in…
]]>