It’s Monday, so get to the grocery store and pick up these foods. Buy enough for the week and plan your meals accordingly. If you follow your diet (eating cleanly for a week) you will lose 3lbs. All you have to do is only eat these foods. Try to minimize condiments like dressing, salt, etc. And watch the diet drinks–they cause a spike in insulin because your body perceives them as sugar regardless if it is present.

1. Eggs

2. Avocados

3. Spinach

4. Berries

5. Sweet potatoes

6. Asparagus

7. Yogurt

8. Oatmeal

9. Lean Chicken Breast

10. Wild Caught Salmon

Do your light workout today–whatever that may be. Then go through this yoga stretch routine and see if it helps you refocus your mind and body (to recovery), so it’s primed and ready for Monday.

Want to beat the masses at your next 5k, 10k or half?

Try this TEMPO RUN and see where you stand:

1. WARM UP for 1 MILE with a JOG pace (40-50% max speed)

2. SPRINT 1 MIN  (90% of your max speed)

3. RACE PACE 2 MIN (60-70% max speed)

4. Alternate, 1 MIN SPRINT, 2 MIN RACE PACE for 20 min

5. COOL DOWN with a 1 MILE JOG pace

Tempo running improves a crucial physiological variable for running success: our metabolic fitness. Most runners have trained their cardiovascular system to deliver oxygen to the muscles…but they haven’t trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently.

How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

Now a few of you (okay, maybe all of you) will look at the thumbnail STANDING HALF SPLITS image and say to yourself, “Shayna must be on drugs if she thinks I can do that.”

Try working with a stability ball. Place one or both hands on ball and slowly lift leg up, while bringing upper body down towards ball. When you have your weight and balance figured out, start rotating your outer hip high towards the ceiling for HALF MOON. If you are ready to move on to standing half splits and have the flexibility in your hamstrings, SLOWLY rotate your hip back down towards the floor to square your hip off. Then as you engage your hamstring on the up leg, pull your abdominal wall in and slowly bring your upper body down. This is the full STANDING HALF SPLITS.

-Shay

Harvard 

Here’s the article: Harvard Sex Week

Alright, let’s face it, I know you guys are all a sucker for a pretty face. And while this intro picture might be a clever ruse to draw you in to checking out this POWER UP workout challenge, I’m willing to bet you either want to look like this guy, or be with this guy. To do either, you have to have a body to match. Try CoreFit Challenge #14 to power up through plyometrics, and full body core work. If you want to really push yourself, add a 50m sprint in between each exercise without resting.