Q. Hi I recently broke my right leg and I wanted to know if you knew any exercises I can do without my leg.

Hi @6ratata

Sorry to hear about your leg and hope it gets better soon.

You should choose exercises that don’t require you to stand or to repeatedly get up and down from the floor. Ideally, opt for moves that allow you to sit on a bench or chair with very little motion; try to avoid exercises that have you moving from machine to machine. And finally, remember to check with your doctor and/or physical therapist regarding the best way to approach your recovery. They can help you properly protect, stretch and strengthen the injured area as well as the surrounding muscles and joints. Check out this article for some exercise ideas. 

~ Ivy

Do You Prefer to Work Out Alone or With a Friend?

I’m 50/50 with this one. When I workout with friends, I tend to get competitive and do more than I would do on my own. But sometimes I just like to plug in and get on wit it. What about you guys?

Q. Hi Ivy :) I have a question - to get a nicer body, is it better to do something like Jillian Michaels excercise or Zumba? Thank you for answering, keep being the bestest fit blog! xoxo

Hi Anon, 

I’ll say do both. You need a combination of strenght training and cardio to get a ‘nicer body’. The cardio help burns the fat whilst strenght training tones and builds the muscles. Zumba will be your cardio and JM your strenght training. Hope that helps. 

~ Ivy

Crispy Prosciutto and Avocado Salad Toasts with Cilantro Sunflower Seed Pesto - recipe 

Crispy Prosciutto and Avocado Salad Toasts with Cilantro Sunflower Seed Pesto - recipe 

6 Unusual Signs of Dehydration

Dehydration, which occurs when the body has insufficient water and other fluids to function properly, can lead to blood clots, seizures, and other potentially fatal complications. Studies have shown that even mild dehydration can have adverse effects on mood and energy. That’s why it’s so important to catch dehydration early on, but the signs aren’t always obvious ones like thirst and fatigue. Here are six surprising indicators that you might be dehydrated. 

1. Bad breath. Saliva has antibacterial properties in it, but dehydration can prevent your body from making enough saliva. “If you’re not producing enough saliva in the mouth, you can get bacteria overgrowth and one of the side reactions of that is bad breath from chronic dehydration,” says John Higgins, MD, associate professor of cardiovascular medicine at the University of Texas in Houston, and chief of cardiology at Lyndon B. Johnson General Hospital.

2. Dry skin. “A lot of people think that people who get dehydrated are really sweaty; but as you go through various stages of dehydration, you become very dizzy and you don’t have enough blood volume so you get very dry skin,” Dr. Higgins says. He adds that because the skin is dry and not evaporating as well, you can also experience flushing of the skin. Think you can’t get dehydrated in cooler seasons or climates? Think again. Higgins says symptoms may be milder or come on slower, but it’s still possible to be dehydrated or suffer from heat illness in cooler weather.

3. Muscle cramps. “The hotter you get, the more likely you are to get muscle cramps, and that’s from a pure heat effect on the muscles. As the muscles work harder and harder, they can seize up from the heat itself. Changes in the electrolytes, changes in the sodium and potassium can lead to muscle cramping as well,” according to Higgins.

4. Fever and chills. It might sound counterintuitive, but if your body is severely dehydrated you may experience symptoms like fever or even chills. Fever can be especially dangerous, so be sure to seek immediate medical help if your fever rises over 101°F. 

5. Food cravings, especially for sweets. “When you’re dehydrated, it can be difficult for some nutrients and organs like the liver which use water to release some glycogens and other components of your energy stores, so you can actually get cravings for food,” Higgins says. While you can crave anything from chocolate to a salty snack, cravings for sweets are more common because your body may be experiencing difficulty with glycogen production, he says. Craving something sweet? Reach for a snack that has high water content. Most fruits and vegetables have high water content and will help you stay hydrated, explains nutrition expert and Everyday Health columnist, Johannah Sakimura

6. Headaches. The brain sits inside a fluid sack that keeps it from bumping against the skull, explains Higgins. If that fluid sack is depleted or running low because of dehydration, the brain can push up against parts of the skull, causing headaches. (Source: EverydayHealth)

Baked Sweet Potato with Rosemary Brazil Nut Cheese, Sautéed Mushrooms & Broccoli Florets - recipe 

Baked Sweet Potato with Rosemary Brazil Nut Cheese, Sautéed Mushrooms & Broccoli Florets - recipe 

zovafit:

The Bulgarian split squat variation is a great way to take your regular squats up a notch. Grab a chair, or box and get ready to work on your lower body.
Extend your leg back and place the top of your foot on the chair or bench. Squat down by flexing the knee and hip of your front leg until knee of your rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Keep most of your weight in your front leg, your back leg should be light on the chair or box. Aim for 10-15 repetitions with each leg.
get.zova.com

zovafit:

The Bulgarian split squat variation is a great way to take your regular squats up a notch. Grab a chair, or box and get ready to work on your lower body.

Extend your leg back and place the top of your foot on the chair or bench. Squat down by flexing the knee and hip of your front leg until knee of your rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Keep most of your weight in your front leg, your back leg should be light on the chair or box. Aim for 10-15 repetitions with each leg.

get.zova.com

Good Food Pairings You’d Never Think to Put Together - Brie Cheese + Peanut Butter
A good grilled cheese should be so much more than doughy white bread and slices of orange processed dairy product. Case in point: Swapping in brie cheese and adding peanut butter turns an everyday sandwich into a gooey, creamy masterpiece. In the recipe below, fruit jam adds a sweet kick while arugula delivers a peppery finish.

Add it up: Spread 1 tablespoon each natural peanut butter and strawberry jam on a slice of crusty bread. Top with 1 ounce brie cheese, 1 handful arugula, and another slice bread. Melt butter in a skillet over medium heat. Add sandwich and heat until cheese is melted and bread is golden brown, about 2 minutes per side. (Serves 1) Source: Shape

Good Food Pairings You’d Never Think to Put Together - Brie Cheese + Peanut Butter

A good grilled cheese should be so much more than doughy white bread and slices of orange processed dairy product. Case in point: Swapping in brie cheese and adding peanut butter turns an everyday sandwich into a gooey, creamy masterpiece. In the recipe below, fruit jam adds a sweet kick while arugula delivers a peppery finish.

Add it up: Spread 1 tablespoon each natural peanut butter and strawberry jam on a slice of crusty bread. Top with 1 ounce brie cheese, 1 handful arugula, and another slice bread. Melt butter in a skillet over medium heat. Add sandwich and heat until cheese is melted and bread is golden brown, about 2 minutes per side. (Serves 1) Source: Shape

Notte Themes     ☾