HIIT for Beginners Week 3: Kickboxing Intervals


Today’s session features a kickboxing-inspired interval training session that can easily be done in a small space at home. In the workout video below, we’ll perform a few rounds of intervals that alternate between periods of higher intensity with active rest, and we’ll review proper punching form and technique as we go — no previous kickboxing experience is required. I’ll show you both high- and low-impact options so you can make the moves work for you. Listen to your body throughout the sessions, and modify or skip any moves that are too much for your current fitness level. (I’ll also provide options throughout the routines to help you make it work for you.)


This workout can be logged as “Calisthenics” in your MyFitnessPal app.

Tell us when you’ve completed this week’s workout. Share it in the comments below, or tag us in your check-ins @MyFitnessPal so we can cheer you on!

Here is your Week 3 Workout Schedule:

Day 1: HIIT for Beginners: Kickboxing Intervals

Day 2: Total-Body Strength Training (try this 30-minute session)

Day 3: Active Rest Day

Day 4:  Moderate-Intensity Cardio (walking, cycling or try this steady-state session)

Day 5: HIIT for Beginners: Body-Weight Strength Circuit

Day 6: Stretching or Flexibility Work (try this 8-minute total-body stretch)

Day 7: Active Rest Day

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

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12 Batch-Cooked Meals Under 350 Calories

Why prep meals every day when you can prep them once a week? That’s what batch cooking is all about — dedicate a few hours each week to your shopping, prepping and cooking for all your meals and snacks. You’ll save time and money! To get you started, here are 12 meals and snacks that will hold up well if you make them ahead of time.


These freezable quesadillas are great for busy days. Bursting with colorful veggies, taco spices and, of course, plenty of cheese, they’re super filling. Choose no salt added beans to control sodium levels. Recipe makes 10 servings.

Nutrition (per serving): Calories: 243; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 501mg; Carbohydrate: 37g; Dietary Fiber: 7g; Sugar: 2g; Protein: 11g


This recipe is as easy as 1, 2, 3! Make oatmeal ahead of time then put in muffin tins, sprinkle with your favorite toppings and pop in the freezer. On busy mornings, all you have to do is reheat them. Pair with scrambled eggs and sautéed spinach to make this meal even more wholesome. Recipes makes 6 servings at 4 freezer cups each serving.

Nutrition (per serving): Calories: 240; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 4mg; Sodium: 96mg; Carbohydrate: 44g; Dietary Fiber: 4g; Sugar: 16g; Protein: 8g


Lasagna is ideal not only for big family meals but also as leftovers that can last the whole week. Filled with the usual layers of sauce, noodles and cheese, this lasagna also packs in spinach, along with 18 grams of protein per serving. Bonus: It uses no-boil noodles to save a step! Recipe makes 12 servings.

Nutrition (per serving): Calories: 261; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 47mg; Sodium: 490mg; Carbohydrate: 22g; Dietary Fiber: 2g; Sugar: 3g; Protein: 18g


Make this bolognese paired with zucchini noodles for a tasty weeknight dinner that is also gluten- and grain-free. To keep your dish tasting great, keep the “zoodles” and sauce separate until ready to eat. (And note that zucchini noodles will stay fresh for only a couple of days, so plan accordingly.) Recipe makes 4 servings.

Nutrition (per serving): Calories: 350; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Cholesterol: 71mg; Sodium: 251mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 11g; Protein: 32g


Smoothies are quick grab-and-go meals in the morning. Prepare smoothie packets ahead of time with your favorite fruits and vegetables, and store in the freezer. In the morning, just blend a packet with one cup of liquid, and enjoy! (This can help prevent berries and bananas going bad quicker than you can use them.) Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g


Need a breakfast that is portable, warm and filling? These breakfast sandwiches are easy heat-and-eat meals in the a.m. With eggs, sausage and cheese, these are just like the ones from the drive-thru, only lighter! Each sandwich has less than 240 calories and is high in protein, too. (Tip: Add the optional tomato slice after thawing and reheating your sandwich.) Recipe makes 24 servings at 1 sandwich each.

Nutrition (per serving): Calories: 234; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 101mg; Sodium: 411mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 3g; Protein: 19g


Burgers don’t always have to be a guilty pleasure. These burgers are made with lean ground turkey and flavored with lots of spices, then topped with plenty of rich, creamy guacamole — a source of healthy fats. Tip: Make the burgers ahead of time, but whip up the guacamole just before eating since avocados turn brown quickly. Recipe makes 3 servings at 1 patty and 1/3 avocado mixture each.

Nutrition (per serving): Calories: 306; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 10g; Cholesterol: 91mg; Sodium: 479mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 1g; Protein: 23g


Want to eat your favorite weekend brunch pancakes on weekdays as well? You can, with these fluffy, whole-grain pancakes. Make a batch of pancakes, and layer them on a baking sheet. Then, freeze until firm. Transfer to sandwich bags, and freeze until ready to use. All you have to do in the morning is to heat them up in the microwave. Recipe makes 4 servings at 2 pancakes each.

Nutrition (per serving): Calories: 96; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 23mg; Sodium: 117mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 3g; Protein: 3g


In winter, warm up with the perfect meal: a hearty bowl of chili. Loaded with butternut squash and two kinds of beans, this chili is rich in satisfying fiber and protein. You won’t even notice that it’s both vegan and gluten-free. Eat it as is (with your favorite chili fixings), or load it up on baked sweet potato. Recipe makes 4 servings.

Nutrition (per serving): Calories: 298; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 435mg; Carbohydrate: 50g; Dietary Fiber: 15g; Sugar: 6g; Protein: 14g


Chock-full of colorful peppers, chicken and cheese, this fajita chicken bake is a quick and simple dinner that is sure to satisfy your Mexican cravings. Pair this dish with rice, beans or tortillas for a complete meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 167; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 48mg; Sodium: 138mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 20g


Simple and easy, these gluten-free chocolate-banana muffins are great to pack for work or the gym. Naturally sweetened with bananas and honey, each chocolatey muffin is loaded with complex carbs to keep you satisfied longer. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 250; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 31mg; Sodium: 115mg; Carbohydrate: 37g; Dietary Fiber: 5g; Sugar: 11g; Protein: 7g


Make mornings less hectic by having a batch of these freezer-friendly breakfast burritos on hand. Filled with eggs, cheese, veggies and potatoes, these burritos will be sure to keep you full until lunch. You can customize them by adding any of your favorite ingredients: Try potato-chorizo, spinach-feta or roasted veggie-black bean burritos. Recipe makes 12 servings.

Nutrition (per serving): Calories: 301; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 196mg; Sodium: 501mg; Carbohydrate: 27g; Dietary Fiber: 1g; Sugar: 2g; Protein: 13g

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9 Foods That Stain Teeth

Foods That Stain Teeth

Hello All!!!!

People usually say that it is the inner beauty that should be given importance and not external appearances. But this is not true. All of us judge people we meet for the first time based on appearances alone. A grin with yellow or discoloured teeth is a major turn off!

A dainty set of pearly white teeth can make you appear younger and more confident. To keep your teeth shining, you must protect them from stains. Teeth start staining due to smoking and chewing of tobacco but there are lots of foods and fluids that are equally bad! Yes, there are some foods that stain teeth.

white teeth smile

Check out the foods that stain teeth:

1) Tea and coffee

Ways for Eating Healthy While Eating Out coffee

Every single Indian drinks either tea or coffee. Otherwise it is difficult to survive a working day. You might have given up your hopes for a pearly white set of teeth but let me tell you that the staining problem will not be as bad if you avoid black coffee and tea. The milk dilutes the staining effects and also provides you with calcium. You can even switch to lighter coloured teas like green tea.

2) Soy Sauce

Chinese cuisine is a favourite amongst us Indians or may I say the Desi version of it! If you are a fan of it, you cannot escape soy sauce. It is found in the dishes and is also used as an add on. However, soy sauce is the worst food for teeth as it leaves stains. Apart from that it is high in sodium.

3) Fruits

Fruits are insanely healthy but when it comes to tooth staining, they can pose a problem too. Berries, grapes and pomegranates have a high amount of chromogens which cling to the enamel of the tooth. They are also found in cherries, tomatoes and citric fruits. As these fruits are healthy, you should keep eating them but just ensure to rinse the mouth thoroughly after you eat them.

4) Tomato ketchup

tomato ketchup bad for health

Okay, now you cannot stop yourself from pouring lots of ketchup on your cutlets or fries. The same goes for pastas and noodles. They do taste heavenly but the fact is that all tomato based sauces leave a stain on your teeth. The great news is that you can still enjoy your ketchup! How? Well, eat some green leafy veggies such as lettuce or spinach. Just chew on them to form a protective layer over the teeth. This way the risk of staining will get reduced.

5) Turmeric

Turmeric is a staple ingredient in Indian cuisine and has loads of health benefits to offer. However, when it comes to teeth staining, it has a bad reputation. You must have ruined some of your dresses by dropping turmeric based curries on them, isn’t it? So, the staining part comes without any surprise. Don’t avoid turmeric, just remember to brush your teeth after your spicy curry.

6) Wine

A Glass Of Wine This Christmas india

Indians have also started including wine in their daily lives. It is beneficial for your heart health but is not the best drink for your teeth. Wine has natural dyes, tannins and acids that can stain your teeth very fast. Also, white wine is even worse for your teeth because it has a higher acidic content. It is better to stick to red wine but brush your teeth well before drinking it as it clings to dental plaque. Another way out is to drink with a straw!

7) Colas

All colas and other aerated beverages are bad for your teeth. All aerated drinks have phosphoric and citric acids that erase the tooth enamel and the sweeteners increase the risk of tooth decay. Avoid drinking these sugar loaded fizzy drinks.

8) Golas and slushies

There is hardly anyone who has not devoured a gola in peak summer. The colourful golas are so tempting. The purple, orange, red colours  coating your tongue and lips is no fun for the teeth. They leave stubborn stains on the teeth. You can always opt for a fresh and natural lemon ice slushie or gola.

9) Beetroot

beetroot-foods that keep your digestive system happy

Beetroots are definitely a superfood but are great teeth stainers too. They are healthy because of the antioxidants and pigments in them and the same are responsible for the staining. Just make sure that you brush your teeth as soon as you are done with your meal.

Ways to prevent tooth stains

taking care of your child's teeth

  • Chew on apples and pears as the fibre in them works like a tooth exfoliant.
  • Eat cheese as it increases the pH level of the mouth.
  • Drink lots of water as it is good for dental health too.

Hope you liked this post on foods that stain teeth!

You may also like to read-

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15 Healthier Chain Restaurant Meals Under 500 Calories

Let’s face it. Eating out is fun. But it’s also notorious for high-calorie, sodium-saturated portions that leave you feeling bloated and guilty about breaking your clean-eating streak. Luckily, there are plenty of wholesome, healthy choices at popular chain restaurants that are all under 500 calories (and we’re talking about more than just salads).

Whether you’re celebrating a special occasion or just taking a break from cooking dinner after a long week, you can enjoy eating out in a mindful way. Check out our healthy picks from some of America’s most popular chain restaurants.

Healthiest Pick: Herb-Grilled Salmon

Why it made the cut: Served with a side of Parmesan-garlic broccoli, this fillet of salmon provides a hearty dose of protein and healthy omega-3 fats with a burst of Italian flavors. Located on Olive Garden’s “Lighter Italian Fare” menu, this salmon will satisfy your Italian cravings without all the carbohydrates that usually come in heavy Italian dishes.

Nutritional stats: 460 calories, 28g fat, 8g carbohydrates, 4g fiber, 43g protein

Dietitian’s tips: When considering low-calorie, high-protein options, seafood is usually a safe way to go. Choosing a fatty fish, such as salmon or albacore tuna, will give you a boost of omega-3 fatty acids that work as an anti-inflammatory agent and protect your heart health.

Close Contenders:

  • Tilapia Piccata (450 calories, 24g fat, 12g carbohydrates, 2g fiber, 49g protein)
  • Shrimp Scampi (500 calories, 19g fat, 56g carbohydrates, 6g fiber, 26g protein)

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