On Kourtney’s members-only website (who is paying for this?), she revealed some key ingredients she swears by. As we all know, Kourtney went gluten- and dairy-free last spring, but she also has a serious sweet tooth, because LOL! She’s just so relatable. Kourtney previously told that she uses gluten-free flours like almond and sweet rice flour. Groundbreaking stuff. She also uses lots of coconut products like coconut oil and coconut flour. Apparently, behind the paywall on Kourtney’s website, you can find recipes for some of her fave coconut recipes, like coconut macaroons and pudding. And that’s how she sticks to her diet while still “indulging” in bootleg desserts that sound gross. IDK, I feel like if you’re about to go bake a cake out of coconut flour, you should either just make a regular fucking cake or eat some fruit. It’s like Ron Swanson says: Don’t half-ass two things. Whole-ass one thing.
If there are people out there who are really paying to see Kourtney Kardashian’s coconut macaroon recipe, please comment below because I’ve got a bridge I’d like to sell you.
Ever heard of it? Probs not but that’s okay. Amaranth is full of protein, calcium, fiber, AND iron so naturally it’s great for you. You can cook it and add it to your morning oatmeal, use it as a rice or pasta, or just eat the raw seeds for extra crunch (jk, don’t do that). Oh, and it’s gluten-free for all you fake celiacs out there.
Yawn. Oats are totally boring and have been a snoozefest at breakfast for years, but that doesn’t mean they aren’t healthy. As told by the frightening Quaker man on the box whom I’ve had nightmares about, oats are super heart healthy and can keep you full for more than breakfast. If you really hate oatmeal, sprinkle whole oats into your baking adventures or make a savory oat porridge and serve it with something fancy. Really.
Quinoa was a super popular buzzword (buzz-grain?) a few years ago, but just cause it’s kinda gone out of style doesn’t mean it lost its benefits. If you aren’t super tight with heart disease, diabetes, and being a fat fuck, this should be your go-to grain. It’s also a complete protein since it actually contains all nine essential amino acids. The ancient Incans must’ve been some healthy motherfuckers.
Do the cholesterol goblins keep you up at night? Me either, but keeping them at bay still isn’t a bad idea. Whole grain barley (not pearled, which is the not-as-healthy variety with the germ and bran removed) lowered cholesterol by A LOT for people in a study who apparently had to eat it for five weeks. That’s a lot of barley, but the benefits are legit. It’ll also keep you fuller for longer, making you less likely to reach for a candy bar later.
The name is stupid, the benefits are not. And no, it is not the first half of the hook to a Petey Pablo song. This ancient wheat is super low carb and has four times the fiber of brown rice. This shit also has more vitamins and minerals than other grains. FUCK, it even helps digestion. I guess the real question is why aren’t you already inhaling this? You can make it rice style and serve for dinner OR get kinda weird with it and make a sweeter version for breakfast. Oh, and if you can’t find it, head to the Middle Eastern section of the grocery store.
read more : Weight Loss Secrets
1. Squeeze In An At-Home Workout
Not everyone is a psychotic morning person, so if you cant make it to the gym before work, we get it. Like, people who wake up at 5:30am and are are checking in at Equinox by 5:55 are just not human, so lets not even pretend thats an option. If you really want to squeeze in a workout, your best bet is to find a quick at-home workout online that you can do in your apartment/parents’ living room before work in the morning or when you get home later. You might not have fancy gym equipment or your favorite treadmill around, but you can easily get in a good sweat at home. Plus, youll get to look down on all your co-workers who didnt burn like, 500 calories before 9am.
2. Walk To Work
Unless youre living on the Lower East Side and your office is on 68th Street, try to walk to work if the weather is doable and you have the time. It might seem like a long walk compared to taking the subway or an Uber, but youll end up getting in a ton of steps that really add up. Youre sitting at a desk all day, so it wouldnt kill you to walk to work or home at the end of the day. If you need to pack your heels in a bag or even an extra top, do it. With a solid playlist and a Venti iced coffee, the time will fly by and youll feel good about it.
3. Take Unnecessary Long Routes Around The Office
Lets put it this way: The more steps you can get in throughout the day, the better. For example, skip the awkward elevator rides with co-workers and actually use the stairs to get to your office. I mean, if youre on the 40th floor, you can skip that, but if youre on a floor below ten, consider it. Plus, its obviously not legit exercise to walk to the bathroom and then back to your desk, but if you start going out of your way to get around the office, the steps will start adding up. Youll also be wasting time, which is an obvious plus. Like, one second youre peeing every 10 minutes, the next second its 5pm and everyones packing up. What a productive day. Good work.
4. Keep Snacks At Your Desk
The key to beating starvation and mindless snacking throughout the day is actually showing up with snacks. It sounds counter-intuitive to keep food around you at all times, but itll prevent you from chowing down on your offices bowl of Peanut M&Ms when you feel like youre gonna pass out mid-afternoon. Make sure to pack healthy snacks that will keep you full throughout the day, like unsalted cashews, berries, natural protein bars, and single-serving almond butter packets.
5. Be Strategic About Lunch
Everyone takes a lunch break, so its your decision whether you want to plan your strategy a bit in advance or be pressured into ordering in dumplings from Chinatown with your fellow interns who need the full New York experience. Um, no thanks. You might notice that the healthy, responsible people in the office bring their own lunch from home and leave it in the fridge, which is obviously the best option. But if you dont feel like cooking and prepping the night before, look up healthy spots near your office that can be your go-to for the summer. Theres no shame in ordering the same kale salad every day and pretending youre allergic to everything else.
It doesnt matter if you spend your whole year making fun of your gluten-free friends. When your office has a Donut Friday tradition, youre deathly Celiac and youre sooooo sad about it. The easiest way to get out of eating shit all day is to just say you physically cant eat it. I mean, no ones gonna pressure you to eat Monday morning bacon if you keep kosher. No ones gonna make you order in Chipotle if you break out from spicy food. Honestly, you could make shit up and no one would know that its not a real thing. Just make sure they dont catch you drunk-eating deep dish pizza on Saturday night.
7. Be The Beverage Bitch
Having a million beverages on you is keynot only at this internship, but in every aspect of life. Okay, thats a little dramatic, but if Karlie Kloss drinks a gallon of water a day, it cant hurt to get on board. Making sure youre drinking water all day will make you so much less hungry, so dont show up empty-handed. Bring at least a liter of water into the office with you everyday, and stock up on low-cal drinks like iced coffee, matcha, Diet Snapple, and green tea. Youll have to pee like 50 times before you make it to happy hour, but its worth it.
read more : 30 days the easiest way to burn fat
Since theres no such thing as spot reduction, simply planking like your life depends on it wont help you lose belly fat. Combining cardio and strength work in the form of high-intensity interval training, however, will, says Elyse Miller, the certified personal trainer who created these routines. (Miller is all about quick, no-equipment fitnessaka our kind of trainer.) Research shows that when your exercise sessions include bursts of all-out work, you lose more belly fat (in addition to all-over body fat) than if youd worked at a lower but steadier intensity. And did we mention that these workouts take about 10 minutes each? Youre welcome, time-crunched women of the world!
Doing HIIT every single day isnt recommended (your muscles need some R&R so they can properly rebuild, and doing intense exercise every day can increase your risk of overuse injuries), so Miller suggests capping your HIIT sessions at four per week, plus two steady-state cardio sessions and a rest day.
Heres your schedule:
Monday/Day 1: Workout 1
Tuesday/Day 2: Workout 2
Wednesday/Day 3: 20- to 30-minute jog, or speed-walk
Thursday/Day 4: Workout 3
Friday/Day 5: Workout 5
Saturday/Day 6: 20- to 30-minute jog, or speed-walk
Sunday/Day 7: Rest!
For the Workouts
Do each exercise for 20 to 30 seconds, rest for 10 seconds then move on to the next exercise. (When youre doing a single-leg, or single-side, move, do 20 to 30 seconds on each side before moving on to the next exercise.) Repeat the entire circuit two times. You can bump up the intensity by moving faster, while still maintaining good form, of course.
Run in place, bringing your knees up high and pumping your arms.
Get in a plank position, with your feet hip-distance apart. Pull one knee in toward your chest and continue to quickly alternate knees while keeping your upper body in a steady plank positiondont let your lower back sag toward the ground.
Make it harder: Do a cross-body mountain climber, bringing your knees across your body as though youre trying to touch your opposite elbow.
Lunge with a Twist
Lunge forward, bending your front leg to 45 degrees and keeping your back leg straight and your back flat. Your hands should be in front of your chest in prayer position. Twist from your core and reach your hands toward the outside of your front foot. Rise back to starting position and repeat.
Front/Back Frog Hops
Stand with legs slightly wider than shoulder-width apart; squat down, pushing your butt out behind you, and touch the ground between your legs. Then hop up and forward, repeat the squat-floor touch, hop up and back and repeat. As youre going through the move, dont let your back arch or round when you try to touch the floor in the squat. Hinge forward from your hips instead.
Make it easier: If this is too hard on your knees, take the hop out and simply squat, touch the floor and repeat.
Lay on your back with your legs straight and your hands behind your head. Raise your legs so your feet hover just above the floor. Bring one knee up and in toward your chest, lifting your shoulders off the floor and twisting your torso so your opposite elbow and knee meet. Alternate side-to-side. Your lower back should feel glued to the floor. If you feel it starting to arch, lift your legs higher off the floor.
Stand with your feet together and your hands on your hips. Jump your feet out wide and squat down, pressing your butt and hips back out behind you. Jump your feet back together and straighten your legs, then repeat.
Lay on your back with your arms over your head. Engage your core to raise your legs and upper body simultaneously, reaching your hands toward your toes so your body forms a V. Lower your legs and upper body back to the floor and repeat. You want to keep your lower back in contact with the floor throughout the movekeep your legs raised a little higher off the floor if you need to.
Make it easier: Keep your feet on the floor with your knees bent and perform a standard crunch while reaching your hands toward your heels. Make sure your abs are doing the work (not your neck) by lifting your chest up to the ceiling as you crunch.
Stand with your feet together. Hop straight up into the air while swinging your arms up to add momentum. Tuck your knees into your body in the air (let them naturally separate to hip-width-distance apart as you jump), then land back on the ground with knees slightly bent and feet together. Repeat.
Make it easier: If the tuck is too much, just do the jump, as if youre jumping rope.
Stand with your feet together, hands on your hips. Take one large step forward so your legs are crossed as though youre about to do a curtsy. Lunge down in that position, rise back up to starting position and repeat.
Side-to-Side Wood Choppers
Stand with your feet together and hands directly overhead, palms together. Hop to the right with feet together, lowering your hands and reaching to touch the outside of your right foot. Hop to the left, reaching your hands overhead, then lowering your hands to touch the outside of your left foot.
ABCs (Abs, Buns, Chest)
Lay on your back and do two crunches, lifting your chest to the ceiling to avoid straining your neck. Roll forward and up a to standing position with your feet wide and do two squats. Place your hands on the ground and pop your feet back into a plank. Do two pushups (lower to your knees if you need to). Hop back to standing and do two squats before lowering your back to a flat position, where youll start the sequence over again. Dont rush this movego slowly until you get the hang of it, then gradually speed up once youve got your form down.
Make it harder: Instead of a regular squat, do jump squats, where you hop up into the air between reps.
Marching Farmer Squats
Stand with your feet together and your arms hanging at your sides. Press your hips back and squat down, trying to touch your fingertips to the floor. Rise up, by pressing through your heels and squeezing your glutes. Lift one knee to hip height, return your foot back to the floor and drop back down into the squat. Rise up and lift the opposite knee to hip height and continue alternating knees as you squat.
Get into a plank position. Hop both feet forward toward your hands, so youre in a crouching position, with hands still on the ground. Immediately spring back into a plank position and repeat.
Make it easier: Hold a strong, stationary plank instead.
Stand with your feet together and arms at your sides. Drop into a slight squat and spring up into the air while extending your arms and legs outward into a star shape. Land softly, knees slightly bent, with legs back together and arms at your sides. Repeat.
Get into a side-plank position, with your elbow directly below your shoulder. Try to maintain a straight line from your shoulders to your feet, so that your hips dont drop.
Make it harder: Add outer thigh lifts by raising your top leg up and down while holding the plank.
Get into a standard lunge position, with both knees bent at 90 degrees and your back knee an inch, or two, off the floor. As you rise out of the lunge, jump up and switch legs in the air then land with the opposite leg in front. Lunge again and repeat. Dont let your front knee go past your toes in the lunge position.
Make it easier: You can take the hop out and simply do continuous lunges on one leg before switching to the other side.
Stand in an athletic position with your knees slightly bent. Jump to the right, landing on your right foot, and cross your left leg behind your right ankle, softly tapping the ground with your left foot. Repeat the movement to the left, naturally pumping your arms for momentum as you jump back and forth.
Squat with Thigh Kick
Stand with legs slightly more than shoulder-width apart. Squat down, pushing your butt and hips back, so your knees are bent to 90 degrees. Rise up, pushing through your heels and squeezing your glutes. Lift one leg up and out to the side. Bring your leg down and squat again. Repeat, alternating legs for the side lift.
Stand with your feet hip-width apart. Lower down into a squat, place your hands on the floor in front of your feet and kick your legs back into a plank position. Do one pushup (go to your knees if you need to). Hop your feet forward, stand up and jump straight up into the air. Repeat.
Make it easier: Take out the pushup or the jump.
Make it harder: Jump into a star position (arms and legs extended out to your sides) instead of a straight jump.
Seated Leg Lifts
Sit on the floor with your legs extended straight out in front of you and your back completely straight. Hug one knee into your chest and lift the other leg about 12 inches off the ground. Slowly lower the leg, lightly tapping your foot to the ground, and repeat. Try not to let your upper back hunch forward.
See also :