Oxygen2 min read
Squeeze Play
across the sporting spectrum, athletes are putting the squeeze on various parts of their bodies with compressionwear. These garments are reputed to enhance performance and recovery, and a study published in Sports Medicine found that runners wearing
Oxygen5 min readNutrition
Nine Ways To Hack Away Fat
With summer approaching, you’ve likely already made adaptations to your training program to firm up your core, but sometimes you need an extra edge. These nine nutrition and supplementation hacks may make a big difference in your visible results and
Oxygen5 min read
ABS Anywhere
IT’S PRETTY EASY TO DO AN AB WORKOUT ANYWHERE — a hotel, a gym, the beach — just hit the deck and begin. These 10 awesome exercises can be done anywhere by anyone at any level of fitness and are just what you need to bring the heat. Some of the moves
Oxygen2 min read
Warm Wishes
for me, summer cannot come fast enough, and despite the intractable winter weather in the Northeast, I stubbornly break out my flip-flops mid-April only to suffer through another six weeks of toe-numbing cold. In fact, at this writing — in April — it
Oxygen3 min readFood & Wine
Recipes
MAKES 2 SERVINGS ½ cup vanilla whey protein powder½ cup 2% Greek yogurt½ cup liquid egg whites1 ripe banana½ cup oats1 tbsp natural maple extract Mix ingredients in a bowl and set aside. Coat skillet with cooking spray and place over high heat. When
Oxygen2 min read
My Obsessed-With List
Heartburn is a reality in my life, and any time I can enjoy my favorite things in low-acid format — especially coffee! — I am elated. Trücup has come up with a way to remove some of the belly-burning acidity and bitterness from its products, leaving
Oxygen1 min readFood & Wine
COOKING With Protein Powder
Like they say, bodies are not made in the gym but in the kitchen, and any good athlete knows that protein is essential when trying to add lean, metabolic muscle to your frame. Since you can only eat so much food over the course of the day, most of us
Oxygen3 min read
The One-plate Workout
there is wisdom in the proverbial saying, “Don’t use a lot when a little will do.” Herein lies the beauty of this workout, which uses one weight plate and two simple circuits to deliver maximum results in just 12 minutes. Use this plan when you’re sh
Oxygen3 min readFood & Wine
TIPS & TRICKS
Never treat protein powder as a flour substitute because it will not react the same way chemically with the other recipe ingredients — especially whey protein. “Whey is a very unique type of protein,” Sward says. “It has a tendency to dry up your rec
Oxygen2 min read
Contributors
NASM-CPT, CES, BCS, AFAA-GFI Author of “Form & Function: Shoulders,” Page 14 Kinesiology professor Erin Calderone loves a good shoulder workout. “The deltoids are such a lovely shape, popping out of a tank top and defining the upper arm,” she says. “
Oxygen4 min readNutrition
Take The Challenge
This program challenges you to eliminate certain items from your diet for 10 days: sugar, artificial sweeteners, alcohol and processed grains. Eliminating these things will help break your bad habits, crush your cravings, reduce bloating, improve moo
Oxygen3 min read
Recipes
MAKES 4 Servings 20-30 uncooked shrimp, fresh or frozen, peeled2 cups red or new potatoes, cleaned and quartered4 fresh ears of corn, cut into thirds or quarters½ cup low-sodium chicken or vegetable broth2 tsp Old Bay Seasoning Preheat oven or grill
Oxygen2 min readNutrition
Four Days To Fit?
Seems implausible but a new study in the Journal of the American College of Nutrition found that eating a Mediterranean diet improved athletes’ endurance performance in just four days: Runners ran a 5K on two separate occasions — once after four days
Oxygen7 min readNutrition
Eat Smarter IN TWO WEEKS
DIETS HAVE HELPED MILLIONS OF PEOPLE get fit and lose weight. They’ve also helped millions of people hate the very idea of dieting. Besides the fact they mercilessly keep us from all the wonderful, tasty foods we love — in the name of health and a be
Oxygen3 min read
3-D Delts
A standard overhead press recruits more of the medial delts, but back in the day, Arnold Schwarzenegger found a way to tweak this move by essentially combining a front raise, an overhead press and a shoulder rotation. The resultant Arnold press effec
Oxygen3 min read
Wonder Woman
being an athlete has definitely helped shape the woman I am today. It has given me the ability to set goals and accomplish them, taught me the importance of teamwork and how to deal with disappointment, and gave me the strength to never give up. For
Oxygen3 min read
Mental Strategies For Success
Seeing Is Believing — and Achieving. If what you wish to accomplish is too undefined or vague, it’s much less likely to happen. That’s why so many athletes rely on visualization during training and competition, and why so much research backs its effi
Oxygen2 min read
Become a Beta-Beast
anyone who has competed in a sport knows that feeling — that growing burn within your muscles that becomes more and more inhibiting as you push your limits, eventually causing you to slow down or even stop in order to recover. But there is a suppleme
Oxygen2 min readNutrition
Go green (tea)
Green tea offers a host of benefits, the latest of which hits you right in the gut — in a good way. In a recent study published in The Journal of Nutritional Biochemistry, mice fed a high-fat diet that included 2 percent green-tea extract (about the
Oxygen2 min readScience
Collagen Admission
Collagen is the most abundant form of protein in your body, and as a major component of skin tendons, bones, hair and nails, it’s responsible for your basic corporeal structure and strength. Collagen is composed primarily of the amino acid glycine, w
Oxygen2 min read
Ankle Essentials
there’s not one upright activity you can do that does not involve your ankles — walking, running, squatting, jumping — and they are arguably one of the most overused and overlooked areas of your body. However, keeping your ankles loosey-goosey reduce
Oxygen3 min read
A Fish Tale
the promise of a new protein technology or preworkout formula might seem super sexy, but when it comes to supporting the fundamental systems of the body — the very foundation of good health and razor-sharp fitness — nothing beats the multi-pronged at
Oxygen5 min read
8 Must-do Moves For Summer
Summertime means a change of seasons, yes — but it also means a change of wardrobe. If you’ve been slacking on your exercise and nutrition over the winter, it’s time to take charge before you attempt to shimmy into those short shorts and barely-there
Oxygen3 min readScience
Fasted Cardio — Yea Or Nay?
aside from politics or religion, few topics are as divisive as fasted cardio, and everyone lands squarely into one of two camps: It’s the best thing since sliced bread, or it’s the worst idea ever. But which philosophy is right? Here, two trainers of
Oxygen11 min read
Women Strong
PENSACOLA, FLORIDA NASM-CPT, IFPACPT, functionaltraining specialist, medical diagnostic sonographer TAMPA, FLORIDA Two-time Figure Olympia champion, 14-time IFBB champion, selfcoached natural athlete, former Division I track and field Junior All-Amer
Oxygen3 min readSociety
Mom Strong
being strong has been a lifelong priority for NFPTcertified trainer and Bikini Olympia champion Nathalia Melo, who purchased her first gym membership at age 14. Of course, the Brazilian native continued to exercise throughout both of her pregnancies,
Oxygen6 min read
Be Summer Strong — And Shredded!
not so long ago, “getting ready for summer” meant one thing — total boredom. In other words, those monotonous, long-winded 40- to 60-minute cardio sessions plodding along on a treadmill or pedaling away on a stationary bike to nowhere, in the hopes o
Oxygen3 min read
The Way Of Whey
if you’ve been aroundthe training game a while, you’re familiar with protein powders. But with all the options out there these days, even the most seasoned vet can get confused. Once you cut through the hype, whey protein* is still the winner when it
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