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HIIT for Beginners Week 3: Kickboxing Intervals

WELCOME TO HIIT FOR BEGINNERS!

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.)

HIIT FOR BEGINNERS WEEK 3: KICKBOXING INTERVALS

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.

The post HIIT for Beginners Week 3: Kickboxing Intervals appeared first on Under Armour.

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Ingredient of the Week: 11 Ways Bananas Can Sweeten Up Your Breakfast

There’s a reason bananas were the top-logged fruit among the entire 190 million strong Under Armour Connected Fitness community in 2016: They’re nutritious, versatile and easy. They can help keep your heart healthy and reduce muscle cramps because they are high in potassium. They also make for a healthy, satisfying snack because they’re rich in fiber, carbohydrates and antioxidants. Compared to other fruits, bananas are highly portable and affordable, and they’re a great start to your day. That’s why they’re our Ingredient of the Week.

1. 5-INGREDIENT PEANUT BUTTER BANANA ENERGY BARS | BOWL OF DELICIOUS

With only five ingredients required, this no-fuss recipe is designed to be an uncomplicated, delicious pre-workout snack. Each sweet, nutty bar is packed with wholesome carbs, healthy fats and protein. Recipe makes 12 servings at 1 energy bar each.

Nutrition (per serving): Calories: 240; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 94mg; Carbohydrate: 28g; Dietary Fiber: 4g; Sugar: 12g; Protein: 7g

2. MINI ZUCCHINI-NUT MUFFINS | DIETITIAN DEBBIE DISHES

These vegan muffins are lightly sweetened and deliver some heart-healthy omega-3 fats from the ground flaxseeds and walnuts. (Plus they sneak in a veggie while still tasting delicious.) These mini muffins are great to have on hand for a quick breakfast or snack. Pair with a banana and a cup of yogurt for a filling breakfast. Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 174; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 108mg; Carbohydrate: 21g; Dietary Fiber: 2g; Sugar: 8g; Protein: 4g

3. FOUR-INGREDIENT NO-BAKE BANANA BREAD BLONDIES | THE BIG MAN’S WORLD

Four ingredients, one bowl, five minutes. That’s all you need to make these soft and fudgy banana-bread blondies! You don’t have to turn on the oven — plus, these tasty treats are gluten-free, Paleo-friendly and vegan. Recipe makes 6 servings at 1 blondie each.

Nutrition (per serving): Calories: 156; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 56mg; Carbohydrate: 22g; Dietary Fiber: 4g; Sugar: 12g; Protein: 3g

4. BAKED BANANA FRENCH TOAST | MYFITNESSPAL’S RECIPES

Craving French toast, but don’t want all the calories that usually come along with it? Our baked banana French toast saves you calories and adds nutrition without compromising the traditional flavors you crave. We use simple swaps such as baking instead of frying and whole-grain bread instead of white. Give this dish a personal flair by adding your favorite toppings. Recipe makes 6 servings at 1 (3 1/2-inch) square (165 grams) each.

Nutrition (per serving): Calories: 229; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 125mg; Sodium: 197mg; Carbohydrate: 44g; Dietary Fiber: 4g; Sugar: 18g; Protein: 11g

5. ONE-BOWL BANANA NUT MUFFINS | HEALTHY NIBBLES & BITS

Need a healthy, delicious on-the-go breakfast or a healthy snack to curb your hunger before dinner? Try these one-bowl banana nut muffins. Filled with crunchy walnuts and and fragrant spices, they are sure to be a crowd pleaser. Recipe makes 11 servings at 1 large muffin each.

Nutrition (per serving): Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g

6. BLACK & WHITE BANANA GRANOLA | TWO OF A KIND

Craving something sweet and crunchy? Make this black-and-white banana granola. Flavored with chocolate and vanilla, this two-toned treat packs a healthy dose of fiber and protein without an overload of sugar. Serve these clusters for breakfast with fruit and yogurt or with recipe number 10 for a sweet treat. Recipe makes 12 servings at 1/4 cup each.

Nutrition (per serving): Calories: 178; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 157mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 7g; Protein: 5g

7. GLUTEN-FREE BANANA OAT WAFFLES | KIM’S CRAVINGS

Treat yourself any morning with banana-oat waffles. They’re light and crispy on the outside but fluffy on the inside. These clean-eating waffles will satisfy your cravings while keeping you on track with your nutrition goals. Top your waffles with fresh berries or crushed nuts for an extra nutritious boost to kick-start your day. Recipe makes 4 servings at 1 large waffle each.

Nutrition (per serving): Calories: 232; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 82mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 5g; Protein: 10g

8. BANANA BREAD GRANOLA BARS | RUNNING WITH SPOONS

This lightly sweetened granola bar takes banana bread to a new, portable level. These simple bars are made from chewy rolled oats and ground flax and lightly sweetened with ripe bananas, honey and dates. They’re also gluten-free. These make a great post-workout snack. Recipe makes 10 servings at 1 bar each.

Nutrition (per serving): Calories: 130; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 14g; Protein: 3g

9. HOMEMADE BANANA “YOGURT” | NUTRITION STRIPPED

This banana “yogurt” is made with deliciously simple whole-food ingredients, and it’s dairy-free! Creamy cashews, fiber-rich ground chia and ripe banana blend together to create a thick, yogurt-like dish that’s creamy and naturally sweet. Recipe makes 2 servings.

Nutrition (per serving): Calories: 152; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 23g; Dietary Fiber: 7g; Sugar: 8g; Protein: 5g

10. ONE-INGREDIENT ICE CREAM | THE KITCHN

The easiest way to save your ripe bananas is to peel them and freeze in a zip-top bag, so you can save them for recipes like this one.This ice cream has just one ingredient, and we think you’ll go bananas over it! Recipe makes 2 servings at 1/2 cup each.

Nutrition (per serving): Calories: 61; Total Fat: 0g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 8g; Protein: 1g

11. HEALTHY BANANA BREAD | COOKIE AND KATE

The most popular quick bread in the book, banana bread is a classic comfort food. Make this fluffy, moist loaf on Sunday, and enjoy it for breakfast or snacks throughout the week. Recipe makes 8 servings.

Nutrition (per serving): Calories: 240; Total Fat: 11g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 47mg; Sodium: 322mg; Carbohydrate: 35g; Dietary Fiber: 3g; Sugar: 22g; Protein: 4g

The post Ingredient of the Week: 11 Ways Bananas Can Sweeten Up Your Breakfast appeared first on Under Armour.

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HIIT for Beginners Week 2: Bodyweight Strength Circuit

WELCOME TO HIIT FOR BEGINNERS!

Today’s session features a body weight-only interval training strength circuit that can easily be done in a small space at home. In the workout video below, we’ll focus on multimuscle moves designed to bring your heart rate up while also building strength and endurance. 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.)

HIIT FOR BEGINNERS WEEK 2: BODY-WEIGHT STRENGTH CIRCUIT

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 checkins @MyFitnessPal so we can cheer you on!

HERE IS YOUR WEEK 2 WORKOUT SCHEDULE:

Day 1: HIIT for Beginners: Body-Weight Strength Circuit

Day 2: Moderate-Intensity Cardio (walking, cycling or try this steady-state session)

Day 3: Active Rest Day

Day 4:  Total-Body Strength Training (try this 30-minute session)

Day 5: Stretching or Flexibility Work (try this 8-minute total-body stretch)

Day 6: HIIT for Beginners: Walking Intervals

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.

The post HIIT for Beginners Week 2: Bodyweight Strength Circuit appeared first on Under Armour.

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This Week in Health & Fitness: 2017’s Big Food Trend Is…

Welcome to the first edition of “This Week in Health & Fitness.” Every other week, the Under Armour Connected Fitness team will hand-curate the biggest stories, trends and goings-on around the world that will help you on your quest to live a healthy lifestyle. Let’s jump right in!

Fearless Foodie Forecast

It’s that time of year when multiple outlets look for the latest on what will be in fashion on your plate in the new year. Whole Foods rounded up some, well, interesting predictions. Ever heard of aquafaba? It’s the liquid left over when you cook chickpeas. Mmmm. Some of the others, like spiralized veggie noodles, are ingredients MyFitnessPal users already know well.

That’s So Trendy

How often are these trends actually right on? The New York Times took a look at some predictions from the past few years. To wit, it’s official: Kale is dead (as our writer so well documented). So what’s on tap? Filipino food, for one. That delectable dish pictured above is mung bean soup, which you can make with this recipe.

The Fit Year Ahead

OK, so what about fitness trends? Health magazine has a list of 20 for 2017. Spoiler alert: If you’re already aboard the HIIT train or immersing yourself in wearable tech, you’re ahead of the game. If not, check out our four-week HIIT plan for beginners, and consider the UA Band to track your heart rate, steps and sleep.

Now and Zen

Over in the wellness category, MindBodyGreen has 11 trends to watch to help your state of mind, including DNA-optimized meals, fashion minimalism and “sober” events.

Across the Pond

Curious to see what they’re predicting in Europe? Check out the trends forecast in the U.K. by The Telegraph.

Are You Tough Enough?

Do you feel the need to keep challenging yourself in fitness classes? The Wall Street Journal has this item on boutique gyms that are upping the ante on their members with some of the toughest classes around.

Thanks, I’d Rather Chill

On the opposite side of the coin, Vogue has this piece on LISS — or low-intensity steady state — which is sort of the anti-HIIT. In other words, taking it easy might be a better weight-loss strategy.


YOU TELL US > WHAT DO YOU WANT TO ACCOMPLISH IN 2017?


Senior Moment

Here’s a wild one, also from The New York Times, on an 85-year-old who is shattering records for marathon finishes and defying all the conventional wisdom on aging and what humans can accomplish in their senior years.

The Best News You’ll Hear All Year

Dessert will ruin your weight-loss plan, right? Wrong! Wait, what? Greatist says sweets can actually help you — as long as you do it right. Dig in.

No Wait, It Gets Better

We’ll leave you with this one. New evidence shows that Taco Bell — that’s right, home of the Doritos Cheesy Gordita Crunch — is perhaps the healthiest fast-food chain around. Our eyes are starting to wander toward that Taco Bell Cantina just blocks from UACF’s San Francisco office…


READ MORE

> Your 3-Minute Guide to Better Sleep in 2017
> Your 3-Minute Guide to More Effective Fitness in 2017
> Your 3-Minute Guide to Movement & Better Activity in 2017
> Your 3-Minute Guide to Better Health & Nutrition in 2017


The post This Week in Health & Fitness: 2017’s Big Food Trend Is… appeared first on Under Armour.

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