Love baked goods in the morning? This pumpkin muffin is packed with healthy ingredients to start your day off right. Pumpkin Morning Glory MuffinsIngredients ½ cup coconut flour ¼ tsp baking soda 1 tbsp pumpkin spice 1 tsp ground cinnamon 6 eggs ½ cup coconut oil 2 tbsp honey 1 tsp vanilla extract ¼ cup pumpkin purée 1 apple, cored, peeled and grated 1½ cups carrot, peeled...
Maximize your health, physique and athleticism with these seven essential micronutrients. You can’t go wrong by taking a multivitamin/mineral supplement every day. However, if you’re active and athletic, that might not be enough — especially if you’re training at a high intensity. Active women tend to need higher dosages of certain vitamins and minerals than a...
Overtrained or underfed: How to tell the difference, and what to do to get back on track. Let’s say you have a friend who has been training consistently for a long period of time. She never misses a workout, and every time she trains, she works at a high intensity, pushing herself to that red line...
Whether you want to lean out, build muscle or break a personal record, tweaking your macronutrient ratios can give you the edge you want. There is no such thing as a one-size-fits-all diet, and what you should be eating depends largely on your goals. In order to succeed, you have to be specific about your macronutrient...
Babies can’t live off milk forever. Eventually they must join the rest of us in eating solid food. But how should it happen? The baby food industry has everyone fooled. You don’t need them. There’s actually more research that goes into commercial pet food than commercial baby food. For all its faults, dog and cat kibble...
Try these two essential hamstring moves that can improve your training potential — and your rear view. Well-trained hamstrings can improve athletic performance, boost strength in heavier lifts and round out your rear view. Romanian DeadliftForm: Romanian (Stiff-Legged) Deadlift A standard barbell deadlift begins with the weight on the floor with your knees bent, putting the hamstrings at...
Improve performance and construct a no-nonsense core with this descending ladder workout. Whether your goal is to lose weight or get shredded, everything begins and ends with your core. “This workout incorporates all the abdominal muscles and works to strengthen your midsection, improving performance,” says Ruben Belliard, CPT, group fitness instructor, weight management specialist and youth...
Three stretches you should never do — and what to do instead. It some point, a little training snobbery is okay, especially when the risk outweighs the reward. Stretching on the whole is a safe practice, but not every stretch is good for every body, and unless you’re a contortionist, pro athlete or seasoned yogi, there’s...
Trim the torso? Support the spine? Power your punch? Strong obliques do it all. Though resistance exercises have no ability to spot-reduce, they can definitely spot-enhance, and exercises like weighted side bends or heavy Russian twists have the potential to add size and bulk where it’s not wanted. To carve a long, lean torso with all...
A little sweet and a little savory, this easy and flavorful chicken dish is perfect for dinner. Blueberries are loaded with anti-inflammatory phytochemicals and antioxidants that help fend off muscular pain and disease. Paired with the muscle-building properties of chicken and you’ve got the perfect dish for dinner. Blueberry Rosemary ChickenReady in: 50 minutes Makes: 4 servings Ingredients 2...
Unless you’re regularly including organ meat in your diet already, you probably have a nagging voice in the back of your head telling you that you really should be eating more. That voice is correct. Organ meats are economical and dollar for dollar, pound for pound, the most nutrient-packed food you can get. Okay, yes, organs...
There’s no question that the full squat exercise is an essential, Primal movement, and yet many folks in modern, industrialized society are unable to properly perform one. Kids have good squat form (just watch them at play), but their parents are stiff at the hips with rounded backs and tight knee joints. Many more have been...
Learn the causes and symptoms of five vaginal infections, as well as measures to prevent them. The vagina — a wonderland and a mystery all at once. But metaphors aside, you probably don’t give your vagina much thought when you’re about to get your workout on. But vaginal care is more than just a few Kegels now and...
There’s nothing like sitting around the fire in the fall, sipping on something warm in your mug. And where there’s a fire, there are s’mores. If you’re eating closer to the way your ancestors did, you probably politely pass when the s’mores come out. Now, you can join in the fun. You’ll never be left wanting...
Sideline that slouch with these five moves that target your upper posterior chain to help you stand taller and lift heavier. Since the average American spends around 13 hours a day sitting, having a spine like a question mark punctuated by a concave chest and rounded shoulders is typical for the 9-to-5 desk jockey. Such habitually...
Research of the Week Some people can’t smell stinky fish. If you think you’re about to drink some sugar but drink fake sugar instead, your body reacts as if you drank the real stuff. Wearing lip balm reduces droplets produced through talking. Having had the common cold may reduce the chance of severe COVID-19 infections. Ketones seem to make white...
Mike Gorman, AKA Gormy, struggled with his weight his entire life. From his peak weight of 540 pounds, he is now more than 300 pounds lighter and is mastering maintenance.Powered by WPeMatico...
Satisfy your cravings with these modern comfort food recipes. Sometimes when life beats you down, it’s all you can do to resist diving headfirst into a vat of mac and cheese, but eating your feelings need not widen your waistline. With some stealth ingredient swaps and a few delicious cooking twists, you can have the best of both worlds when it comes to your favorite feel-good foods....
Get more out of your workout in less time by stealing some secrets from one of the world’s strongest women. You’ve heard it before — there are no shortcuts when it comes to fitness. But what if this were only halfway true? What if there was a faster and arguably better way to change your body...
Love your weekly cheat meal? Got picky eaters in your family? Or maybe you’re high-tailing it to get the perennial favorite, the PSL as we speak. This week, PHCI coaching director, Erin Power is here to answer the pressing question: how bad is it really? And you might be surprised at the answers. Remember, you...