Agency says device remains 'appropriate' for many women but also cites reports of serious complications
Source: WebMD Health http://wb.md/1TiEvIF
Last night, the leading ladies in film stunned us with their floor-length couture gowns, glittering accessories and jewelry, perfectly coiffed hair - and sculpted backs. It's pretty safe to say that backs are the new butts, and both fashion and Hollywood are making that clearer than ever.
Ready to rock your own backless look? Strengthen and tone your shoulders and back with this simple move.
Show your abs some love and take our crunch challenge! Perfect for those new to strength training, the plan is short and sweet - it takes just a few minutes each day for the next two weeks days. At the end you're sure to notice stronger, more defined abs. Instead of doing basic crunches, this challenge involves five crunch variations to target different areas of your midsection.
Related: Try Our 30-Day Squat Challenge
Here's the 14-day plan followed by instructions for the five different variations. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level. To make things easier we've created printable version to help keep you on track.
Are you ready for short sleeves and tank top weather? I know the winter has been mild and that is nothing less than awesome, but not mild enough to leave the coat at home and definitely not mild enough to wear short sleeves or tank tops.
My daughter and I have been planning a girl-cation for spring break in Florida so you can imagine the dreams of sunshine, blue skies and sandy beaches. And the warm weather clothes that go with it!
Time: approximately 15 minutes
Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This website is not intended as a substitute for the medical advice and supervision of your personal physician.
Mac Raise (1) Stand with your feet about hip-width apart and hold the weight dumbbells in front of your thighs palms facing inward. (2) Brace your abs. Keep your shoulders down away from your ears. Simultaneously perform a straight-arm front raise with your right arm and a bent arm lateral raise with your left arm to shoulder height. Arm should be bent to about a 90-degree angle. DO NOT swing the weights or raise your arms above shoulder level. (3) Lower the dumbbells with control back down in front of your thighs in start position. (4) Switch sides and repeat. Targets: shoulders
Shoulder Press (1) Stand holding a dumbbell in each hand just outside of your shoulders, with your arms bent and your palms facing each other. (2) Set your feet shoulder width apart and knees slightly bent. (3) Keeping your core braced press the weights upward directly over your shoulders until your arms are completely straight and elbows locked. (4) Slowly lower the dumbbells back to the starting position. Targets: front deltoids, middle deltoids, triceps
Triceps Kickback (1) Hold a dumbbell in each hand and stand with feet shoulder width apart, knees slightly bent. (2) Bend over at the waist so your torso is almost parallel to the floor. Bend both elbows so that your upper arm is locked at your side and parallel to the floor. Your forearms should be perpendicular to the floor. (3) Keeping your upper arm still, straighten your arms behind you until the end of the dumbbell is pointing toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the start position. Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise. Targets: triceps
Push-Up to Side Plank (1) Start off in a push-up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push-up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up toward the ceiling. (3) Hold this position for a count then return back to the starting position for another push-up, alternating sides. Targets: chest, shoulders, triceps
Crescent Lunge with a Row (1) Hold a dumbbell in your right hand and stand with your feet together, arms at your sides. (2) Lunge forward with your left leg until your thigh is parallel to the floor. (3) Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm facing down. Allow the dumbbell to hang down arm straight. (4) Row the dumbbell straight up until your right elbow passes your torso. Return to start position. Repeat the prescribed number of reps and repeat on the opposite side. Targets: middle and lower traps, rhomboid major and minor, upper traps, rear deltoids
Pike Walk Push-Up (1) Stand with your feet closer than hip width apart, but not touching. Bend over, keeping knees slightly bent if needed, and place your hands on the floor in front of you. Keep your neck in line with your spine throughout the exercise. (2) Walk your hands forward until you're in push-up position and do 1 push-up. (3) Keeping your hands in place walk your feet up to your hands, as close as possible. Repeat for the prescribed number of reps. Targets: Pecs major, front deltoids, triceps
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be the best version of YOU
If the deadlift isn't part of your regular routine, it should be. While the move's name may conjure images of meaty bodybuilders, the exercise is an amazingly effective move for your lower body, especially your glutes, hamstrings, and quads. Not only that, it's great for your core muscles, too. "The act of keeping the core tight while the load is trying to pull you forward is extremely beneficial," says Tim Rich, a personal training manager at Crunch. Basically, the deadlift is a great exercise for just about anything.
Another reason to love deadlifts? It's the ultimate functional fitness move. "The deadlift is a must-have skill to keep your independence," Tim says. "Proper loading of the spinal column will keep you active and mobile in the later years. You will always have to pick things up for the rest of your life." Regularly doing deadlifts also does wonders for your posture, so if you spend a lot of time at a desk, you should be doing this move.
Ready to add deadlifts to your workout circuit? Read on for tips on how to do a deadlift correctly.
Source: POPSUGAR Fitness http://bit.ly/1QH86EK
The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.
The UFC 196 is quickly approaching. This is where Holly Holm is set to defend her Bantamweight champion title against seasoned veteran Miesha Tate. Holm’s fame skyrocketed after she defeated former titleholder Ronda Rousey in November. We caught up with Holm and Tate atop the Empire State Building in New York during a recent press day to talk to about how they're training for when they meet in the the Octagon on March 5th at the MGM Grand Garden Arena in Las Vegas.
MF Hers: Holly, what has it been like for you after taking down such a big name like Ronda Rousey, do you feel any pressure to keep that momentum going?
HH: Yeah, I think a lot of people are curious about what I’m going to do next. So, there is a lot of pressure but I’d rather be in this position than the other. (Read our Exclusive Q&A with Holm after her win against Rousey.)
MF Hers: Going into this fight, is your confidence level higher than it was going into the match with Ronda because Miesha hasn’t been able to beat her and you have?
HH: I think the fighting style is different and there’s the confidence I’ve gained with the victory over Ronda, but I had confidence that I could do it going into it or else I wouldn’t have been able to succeed with that in the first place. So there’s a confidence I have for this fight, but I’m definitely not going to overlook anything. She’s going to be a completely different fight so I’m really not comparing the two.
MF Hers: Miesha, were you watching the Holm/Rousey fight? What did you think about Holm's victory?
MT: I was shocked and ecstatic. It’s not that I thought Holly couldn’t beat Ronda. I just thought, in 25 minutes if Ronda got one take-down, it was going to be Ronda’s world. She’s proven that time and time again. I was just so impressed with the way that Holly was able to keep her away and at bay and really use that striking advantage that she had to her advantage so well. I was really excited to see it all go down the way that it did. I was rooting for Holly and I was really jumping for joy and I think she’s made an excellent champion so far and I’m proud of her.
MF Hers: Were you surprised you got a shot at the title before the rematch between Rousey and Holm?
MT: I was very surprised when I got that. When the turn of events first happened and Holly knocked out Ronda, my immediate thought was, ‘I’m next, how can I not be next? Ronda’s going to be on medical suspension, she’s probably going to be scared a little bit, she’s going to have to mentally prepare herself for that, and she had movies to film. She already made that announcement before so she’s going to be too busy and going to be on suspension. I’ve got to be next!' The UFC was really quick to shut me down and say, 'No you’re not next. We’re definitely going to put this [Holm/Rousey] fight on in July so kind of just pipe down and don’t get too excited.' Then it seemed like a change of heart. I think that Ronda realized she had a little too much on her plate to be ready to come back. I think she said she couldn’t even bite into an apple until like June. It wouldn’t even be fair [for the UFC] her to ask her to [fight in July]. They kind of came back to me and were like, 'Just make sure you’re staying ready!' and said, 'Okay, that's all I need to hear.' They called me and confirmed it and I was said, 'I'll be there.'
MF Hers: How are you going to prevent that same outcome from happening in your match?
MT: I think I’m a much more strategic fighter in the sense that I’ve been battle tested. I have much more time inside the Octagon. I’m not so…desperate to get a takedown. I think I can hang with anyone in any department. I think I’m one of the best grapplers in the division. I think I have some of the best wrestling and I can take a punch, give a punch, and I think I hit really hard. I can be dangerous for anyone anywhere and if anyone is underestimating me in any category of MMA it could be a big mistake.
MF Hers: When do you start training for a fight and what does it involve?
MT: For a title fight at least 10 weeks out, I’ve definitely already began the training camp. We train two to three times a day up to six hours or more in the gym a day. I'm just working, grinding, doing all the things that you need to do to prepare for a title fight.
HH: For me, six to eight weeks out is usually always a good full training camp. Every day is different. I work out around 3-5 hours a day Monday through Thursday, 2-3 hours on Friday and 1-2 hours on Saturday. Some days are 100% all out fighting and some are more technique or a little bit of both.
MF Hers: Are there any parts of your training that you look forward to more than others?
HH: Yeah, my favorite is probably sparring and I like wrestling, too. Sparring because it’s more like a well-rounded fight game and I love that.
MT: Absolutely, I love jiu jitsu. I love the grappling part of it. It’s something that I think owns you even after I retire from MMA. I’m just passionate about it because there’s so much to learn there. It’s a never-ending story of knowledge so I just love that, but I love all of it honestly. I feel like I’ve evolved a ton as a striker and I continue to evolve in wrestling. That [wrestling] is where I came from, that’s my base and I continue to learn there so I love all of it.
MF Hers: Holly, is there anything about Miesha's fighting style that's going to make you switch up your training or fight style compared to how you trained leading up to previous fights?
HH: Absolutely, every fighter is different so I’m always going to be bringing a game plan together with my team for the specific fighter that I’m facing. She comes to the table with a lot of different things that pose threats to me compared to a lot of other fighters that I’ve been in there with. She’s very good in scrambles, she reaches for multiple submissions, she has a wrestling background, and she’s not afraid to stand and throw some punches. I feel like there’s definitely some strengths that she has that I have to watch out for.
MF Hers: How do you mentally prepare for a fight?
MT: A lot of positive self talk, a lot of reassurance, and, as silly as it sounds, I wake up in the morning and say, 'I’m the next champion you know “and new."' It’s really a matter of believing it before it happens. If you believe [that you are to win a fight] that’s 90 percent of the battle. When it happens, it’s just proving it to everyone else who may not have [believed it] before.
MF Hers: Considering your sport doesn’t have a designated off season, how do you keep your body from getting fatigued and properly recover?
MT: That’s a great question and one that doesn’t get asked enough. People don’t realize that you don’t get stronger while you’re lifting weights, or while you’re working out. You get stronger while you’re resting--that’s when your body actually heals and feels better. There has to be a really healthy balance between all of that. I’ve been fighting for about nine years and I know my body really well. It’s a learning process and a lot of people screw it up in the beginning. I’ve had fights where I definitely overtrained. I didn’t give myself enough rest between fights and didn’t give myself enough rest during my training camp. I felt really bad during the fight and really flat and not explosive. Now, I’ve learned that training smarter, not harder, is just better. I'm getting more knowledge behind [my training] and having better people behind me that can understand my body, too.
HH: In between my training camps. I really do give myself a little bit of rest. I’m always working out because I don’t want to go down to square one and then have to restart all over again at the beginning of the next fighting camp. I might just take it down a little bit. I might not run as many miles in a week and I might only spar one day out of that week instead of three days. I might only go to wrestling once instead of twice. I just kind of cut back a little bit.
MF Hers: How do you stay motivated to compete in such a brutal sport like MMA?
MT: Well that’s exactly motivation in itself. It is such a brutal sport that if you’re not prepared, it's dangerous. I think that when someone who wants to take your head off is standing across the other side of the Octagon, that’s pretty motivational to anyone. Once I sign that contract and sign on the dotted line, I know what I’m in for and I’m fighting the number one female fighter in the world. You can’t take that lightly.
HH: It’s the most competitive sport and you can’t just go out there and just wail away. It’s very calculated. You have to be very smart with your movements and I love that it’s a full physical and mental game. With putting so much sacrifice into training, it is the most rewarding when you get a victory, and that’s what I’m chasing all the time.
MF Hers: Is there anything you admire in your opponent?
MT: There are a lot of things that I admire about Holly, but I think all of her attributes as a fighter and as an athlete I possess as well and I think that’s why 'greatness can recognize greatness,' so to speak. I recognize her as an incredible athlete and a very talented woman, but I think I’m her Kryptonite and I think I’m the woman to beat her.
HH: Miesha's been through a lot of battles. She was the champ of strike force for awhile, she has fought all the top girls and she’s still there. She’s been on a winning streak for two years. She’s not somebody to overlook.