The Quick Upper-Body Workout to Get You Back in Shape Postpregnancy

The following post was written by Erin and originally featured on Fit Bottomed Girls| a blog she founded with Jenn W.| which is part of POPSUGAR Select Fitness.

Source: Shutterstock

As I write this update| the new addition to my family is one month old. I just had my follow-up postpartum appointment with my doctor| and while I didn’t get the total “all clear” to exercise due to some residual shooting thigh and pelvic pain that’s leftover from pregnancy| I’m going to slowly start to add exercise back in as I can. So while I’m not going to start running or Zumba-ing until that pain goes away| I am going to start trying to do some strength training to ease back into exercise. I’m basically going to go with the “if it hurts| don’t do it” philosophy until I’m back up and running (literally) again. So for my first workout back| I opted out of lower-body anything and did this super-quick upper-body workout. It took me less than 15 minutes| and even though I only used 3-pound weights (yeah| I’m feeling slightly wimpy| guys)| I still felt it. I did 20 reps of each move (or until I was too fatigued to continue) for two circuits.

Source: Fit Bottomed Girls

I’m hoping everything will get to feeling better in a couple of weeks| but I may also have to start looking into other low-impact exercises like Pilates or swimming.

Have you ever had to give half of your body a break? Did your other half get super buff?

The Quick Upper-Body Workout to Get You Back in Shape Postpregnancy

The following post was written by Erin and originally featured on Fit Bottomed Girls, a blog she founded with Jenn W., which is part of POPSUGAR Select Fitness.

Source: Shutterstock

As I write this update, the new addition to my family is one month old. I just had my follow-up postpartum appointment with my doctor, and while I didn’t get the total “all clear” to exercise due to some residual shooting thigh and pelvic pain that’s leftover from pregnancy, I’m going to slowly start to add exercise back in as I can. So while I’m not going to start running or Zumba-ing until that pain goes away, I am going to start trying to do some strength training to ease back into exercise. I’m basically going to go with the “if it hurts, don’t do it” philosophy until I’m back up and running (literally) again. So for my first workout back, I opted out of lower-body anything and did this super-quick upper-body workout. It took me less than 15 minutes, and even though I only used 3-pound weights (yeah, I’m feeling slightly wimpy, guys), I still felt it. I did 20 reps of each move (or until I was too fatigued to continue) for two circuits.

Source: Fit Bottomed Girls

I’m hoping everything will get to feeling better in a couple of weeks, but I may also have to start looking into other low-impact exercises like Pilates or swimming.

Have you ever had to give half of your body a break? Did your other half get super buff?

Get Ready For Race Day With This Celebrity Trainer’s Workout

Get Ready For Race Day With This Celebrity Trainer’s Workout

If you’ve ever considered challenging yourself at a Reebok Spartan Race| the killer obstacle-course race series| you’re in great company! The inspiring trainers of ABC’s Extreme Weight Loss| Chris and Heidi Powell| recently participated in a Spartan Race together at Citi Field in NYC and had a blast. When it comes to training for a race full of obstacles| there’s one workout the duo recommends to clients of all levels: a burpee run.

Heidi says that stopping to challenge yourself with a set of burpees during a run is great| because it “”impacts your heart rate and lungs even more”” than just running does. And when you’re prepping for an event that challenges your strength and endurance like a Spartan race| there’s no better way to train!

Source: Getty

| The Workout

Chris suggests starting with an 800-meter (half-mile) burpee run broken up into 200-meter segments. Here’s how to do it:

  1. After a quick warmup| run 200 meters* (halfway around a standard high school track)| stop| hit the floor| and perform 10 burpees. Once you complete the burpees| hop back up| and continue running.
  2. Repeat 10 burpees every 200 meters until you’ve run around the track two times.
  3. Aim to complete this workout three times in one week.

If burpees are new you to| learn how to do the exercise here.

*200 meters = roughly 0.125 miles on a treadmill

Source: POPSUGAR Studios

| Build on Your Foundation

Chris and Heidi believe in “”progressive overload|”” meaning you’ll continue to gradually push your body over an extended period of time. Once you’ve completed your first week of burpee runs| up your distance to 1|200 meters the following week| with breaks of 20 burpees. For the third and fourth weeks| continue to add 200 meters to your total distance| continuing with breaks of 20 burpees.

Chris says that within a month| you will be “”more than primed and ready”” for a Reebok Spartan Race u2014 and doing more than 80 burpees in one workout!

Why Honey Would Be Just at Home in Your Medicine Cabinet

The sweetener in your pantry isn’t just for culinary adventures. Here are four ways honey benefits your health.

It’s antibacterial: Folk remedies and research both show that cuts and scrapes can benefit from a honey dressing. Researchers in one study found that bees impart an immune-boosting| bacteria-killing protein into honey during its production| while other studies have shown that honey made from the New Zealand manuka tree destroys certain skin bacteria. Honey also contains hydrogen peroxide| which also helps with wounds. Go for honey with a deep amber color: the darker the honey| the more antibacterial (and antioxidant) power.

It may help with allergies: Sick of suffering from seasonal sniffles? Grab a pot of local honey at your next farmers market trip. Since the honey contains pollen from local plants| many people swear by it as a natural immune booster that can also protect against allergic reactions to those same plants. Try taking two to three spoonfuls every day for several months leading up to pollen season.

It can help with cough: A spoonful of honey goes down easier than cough syrup| and it may just be more effective as well. Studies have shown that honey beats out the cough suppressant dextromethorphan for easing nighttime cough in children with colds.

It’s packed with antioxidants: You know that eating more fruits and vegetables can help you live longer| and so can eating honey. Like dark chocolate and red wine| honey?is packed with disease-fighting flavonoids| which have been shown to reduce heart disease and inflammation| slow cognitive decline| and boost immunity.

Image Source: Thinkstock

Why Honey Would Be Just at Home in Your Medicine Cabinet

The sweetener in your pantry isn’t just for culinary adventures. Here are four ways honey benefits your health.

It’s antibacterial: Folk remedies and research both show that cuts and scrapes can benefit from a honey dressing. Researchers in one study found that bees impart an immune-boosting, bacteria-killing protein into honey during its production, while other studies have shown that honey made from the New Zealand manuka tree destroys certain skin bacteria. Honey also contains hydrogen peroxide, which also helps with wounds. Go for honey with a deep amber color: the darker the honey, the more antibacterial (and antioxidant) power.

It may help with allergies: Sick of suffering from seasonal sniffles? Grab a pot of local honey at your next farmers market trip. Since the honey contains pollen from local plants, many people swear by it as a natural immune booster that can also protect against allergic reactions to those same plants. Try taking two to three spoonfuls every day for several months leading up to pollen season.

It can help with cough: A spoonful of honey goes down easier than cough syrup, and it may just be more effective as well. Studies have shown that honey beats out the cough suppressant dextromethorphan for easing nighttime cough in children with colds.

It’s packed with antioxidants: You know that eating more fruits and vegetables can help you live longer, and so can eating honey. Like dark chocolate and red wine, honey?is packed with disease-fighting flavonoids, which have been shown to reduce heart disease and inflammation, slow cognitive decline, and boost immunity.

Image Source: Thinkstock

A Second Texas Hospital Worker Has Been Diagnosed With Ebola

Second health worker diagnosed with Ebola ¡ª POPSUGARHealthier| richer brownies with one simple hack ¡ª Self10 ways to get creative with kale ¡ª Real SimpleTone your back| no gym equipment needed ¡ª Women’s HealthThe strange tricks stars use to lose weight ¡ª ShapeYes| you can rock your running shoes with a dress ¡ª POPSUGAR FashionChicken casseroles that will help you lose weight ¡ª Cooking LightRevamp your oatmeal with these delicious twists ¡ª GreatistImage Source: Getty

A Second Texas Hospital Worker Has Been Diagnosed With Ebola

Second health worker diagnosed with Ebola ¡ª POPSUGARHealthier, richer brownies with one simple hack ¡ª Self10 ways to get creative with kale ¡ª Real SimpleTone your back, no gym equipment needed ¡ª Women’s HealthThe strange tricks stars use to lose weight ¡ª ShapeYes, you can rock your running shoes with a dress ¡ª POPSUGAR FashionChicken casseroles that will help you lose weight ¡ª Cooking LightRevamp your oatmeal with these delicious twists ¡ª GreatistImage Source: Getty

Turnip For What? Michelle Obama’s Vine Is the Best Thing You’ll See Today

When you combine Michelle Obama| vegetables| and hip-hop| you are destined for pop culture gold. The first lady shared her love for produce with her hilarious Vine post on The White House’s account. So why is FLOTUS turned up for turnips? It’s all for her Let’s Move initiative.

Michelle has been an outspoken advocate for improving the health of families and children around the country| planting a vegetable garden at the White House in 2009. In celebration of October being Farm to School Month| she’s busting out her dance moves and celebrating. Watch the first lady’s hilarious and adorable Vine now!

Turnip For What? Michelle Obama’s Vine Is the Best Thing You’ll See Today

When you combine Michelle Obama, vegetables, and hip-hop, you are destined for pop culture gold. The first lady shared her love for produce with her hilarious Vine post on The White House’s account. So why is FLOTUS turned up for turnips? It’s all for her Let’s Move initiative.

Michelle has been an outspoken advocate for improving the health of families and children around the country, planting a vegetable garden at the White House in 2009. In celebration of October being Farm to School Month, she’s busting out her dance moves and celebrating. Watch the first lady’s hilarious and adorable Vine now!