Single-Arm Dumbbell Shoulder Press: Ready for an exercise that will make you armed and dangerous? But really, this move engages your shoulders, triceps, biceps, and core in one fell swoop. Because it requires you to distribute your weight unevenly, your core works harder to keep you balanced. So go ahead and add this baby to your fitness arsenal ASAP.
SO…ARE YOU IN?!
Your Body's Built for Exercise
The 20s are prime time for fitness, says Janet Hamilton, a certified strength and conditioning specialist and exercise physiologist at in Atlanta. (Okay, maybe you’ve gained a few pounds since you ran high school track, but some of that weight is probably from muscle.) That’s because, during your 20s, estrogen, progesterone, testosterone, human growth hormone, and thyroid hormone are all working together to keep you in tip-top baby-making shape. As an added bonus, they improve your body’s muscle-building power, she says. Meanwhile, during your 20s, you are at your peak cardiorespiratory capability, says board-certified internist , M.D., a medical weight-loss and bioidenticial hormone-replacement therapy expert in New York City. Bring on the endurance races.
But Your Metabolism Is Already Slowing
Womp, womp. After 20, the average basal metabolic rate (BMR), the number of calories you’d burn if you stayed in bed all day, drops by one to two percent per decade, according to the American Council on Exercise. Most of that dip may be due to the unfortunate fact that when most women enter the “real world,” they sit at a desk more and walk around less, says ACE-certified personal trainer Kathy Kaehler, a health and wellness expert for . At any age, increasing your activity levels and muscle mass can help keep your BMR high. Muscle makes up a large part of your body’s “engine,” so the more muscle you have, the more fuel you’ll burn, whether you are hanging out with friends or powering through a workout, says Hamilton.
DHEA Declines
Levels of this guy, which is a precursor to both estrogen and testosterone, peak in your 20s and start tapering off once you hit the big 3-0. While it’s not clear if DHEA supplementation can have any effect on anti-aging, according to the National Institute on Aging, the loss of DHEA as you age may slow your exercise recovery time and increase your body’s muscle-to-fat ratio, says Decottis. To help combat fat gain, focus on strength training. In a , men who lifted weights each day for 20 minutes put on less belly fat as they aged compared to guys who spent the same amount of time doing cardio.
Babies Block Your Workout
With your doctor’s permission, you can keep up your workout routine with a bun in the oven. But pregnancy is not the time to start a high-intensity training program. Your body is going through enough changes as it is. During pregnancy, your hormones shift, and your body focuses the bulk of its energy on the pregnancy, not your muscles, says Kaehler. After the baby comes, breastfeeding can burn crazy calories, which helps some women lose the pregnancy weight. But still, it’s not the right time to push your workout to the max, says Hamilton. “Trying to train at a high level immediately after giving birth is risky because hormones are not balanced back to ‘normal’ as long as you’re breastfeeding," she says. "I’ve seen an increased incidence of stress fractures in women who push to train at a high level during the postpartum period. I recommend training be moderated until after breastfeeding has ceased and normal menstruation has returned, which to me signals that the woman’s hormonal balance is back.” Once your baby has permanently detached from your nipples, though, you can crank up your workout’s intensity.
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You can . Not ready to sweat this second? Sample some of the songs:
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Putting a scoop of protein powder in your smoothie is a no-brainer. "Your body needs a carb, like fruit, to transport protein quickly to your muscles and absorb it efficiently for recovery and growth following exercise," says Christine Gerbstadt, MD, RD, author of The Doctor's Detox Diet. If you're looking to switch things up, there are plenty of other tasty ways to sneak the powders into your diet.
Who says dip is always filled with empty calories? Stir one scoop of pea or hemp into hummus, guacamole, or black bean dip, and you'll be less likely to go back for thirds. Research shows protein makes you feel more satisfied.
Put one scoop of whey or casein into your morning oatmeal. A recent New York Obesity Nutrition Research Center study finds that oatmeal keeps people more satiated than standard cereal. A scoop of protein powder will only up the filling factor.
Whisk two scoops of brown rice or hemp into pancake or waffle mix for a morning meal you'll feel less guilty about. A University of Missouri study shows that high-protein breakfasts help you maintain better insulin control.
Elevate your curries, soups, and stews from appetizers to main meals by adding two scoops of hemp protein.
Replace up to 1/4 cup of flour in a muffin or quick-bread recipe with whey or soy. We like these 9 Gluten-Free Muffins You Can Make at Home.
Ready to upgrade your avocado game beyond just guac and salads? Turns out, the superfood is super versatile. Read on for recipes you'll love.
This Paleo sandwich swaps the bun for portobello mushrooms, and mayo for avocados, creating the ultimate guilt-free indulgence.
Get the recipe: Portobello Bacon Avocado Breakfast Sandwich
Food fact: Throwing an avocado into your smoothie makes it super smooth and creamy, and gives you plenty of healthy fat as an added bonus.
Get the recipe: Spinach and Avocado Smoothie
The balance of fat, protein, and carbs ensures that you won't need to dive in for seconds—if you can help it.
Get the recipe: Shrimp-and-Avocado Rice Bowl
The mild flavors of avocado are the perfect complement to the tasty tang of grapefruit.
Get the recipe: Avocado-Grapefruit Relish
Enchiladas don't need to be bad for you, as long as you fill them with the right ingredients. Enter: Avocados, which are naturally cholesterol free and loaded with potassium, folate, and vitamin C, so you can chow down without guilt.
Get the recipe: Avocado Enchiladas
Avocado might not be a natural addition to your dessert, but trust us on this one: The fruit helps you feel satisfied and keeps your blood sugar in check, says a study by Loma Linda University. Translation: Less sugar crash (and snacking) later.
Get the recipe: Chocolate Avocado Mousse with Cacao Nibs
Between the protein in the steak and the fiber in avocados, this is the ultimate in satisfying, healthy dinners.
Get the recipe: Steak, Polenta, and Avocado Bowl
Next time you have a pint of Chunky Monkey on your mind, whip up a smoothie bowl instead. "Smoothie bowls are fast becoming a fave snack (or meal), as a healthy alternative to ice cream or frozen yogurt," says McKel Hill, a dietitian, nutritionist, and creator of Nutrition Stripped. Like good old-fashioned ice cream, smoothie bowls are cold, creamy, and thick enough to scoop with a spoon—with the added bonus of nutrient-rich fruits and veggies. Fire up the blender and give these game-changing recipes a go.
Smoothie bowls are a fun, fresh way to get all your essential nutrients without sacrificing taste, says Casey of Casey's Wholesome Kitchen. They're thicker than regular fruit smoothies, but lighter than ice cream, so you feel satisfied, not weighed down. Exhibit A: This carrot cake protein smoothie bowl will keep you full till lunch.
Get the recipe: Carrot Cake Smoothie Bowl
Need an enticing way to slip more greens into your diet? This blueberry banana crunch smoothie bowl from Nutrition Stripped crams 3 cups of raw spinach into a single serving. Don't worry—you'll be too smitten by the blueberry, crunchy goodness to notice.
Get the recipe: Blueberry Banana Crunch
Kath from Kath Eats Real Food credits the rise of smoothie bowls to their creativity (the infinite flavor variations and topping possibilities!). Prime example: This pumpkin pie smoothie bowl combines a velvety pumpkin base topped with crunchy granola and flaky coconut to create a beautiful balance of textures.
Get the recipe: Pumpkin Pie Smoothie Bowl
Adding a little earthy-flavored hemp gives this chocolate hazelnut smoothie bowl from My Darling Vegan a healthy heap of protein, iron, and omega-3s.
Get the recipe: Chocolate Hazelnut Hemp Smoothie Bowl
Pitaya (also known as dragon fruit) is a super-rich source of antioxidants, fiber, magnesium, and B vitamins, according to Anya from Golubka Kitchen. Plus, it's naturally hot pink. How sweet is that?
Get the recipe: Pitaya Breakfast Bowl
Smooth, buttery avocado propels this sensational smoothie bowl from Food Faith Fitness to new heights of creaminess.
Get the recipe: Avocado with Cashew Cream
The black sesame quinoa cereal in this recipe from Half Baked Harvest has fewer calories than granola—but with the same crunch factor.
Get the recipe: Coconut Banana Oats and Quinoa Smoothie Bowl
Boost your mood (and your immune system) with this antioxidant-rich smoothie bowl from Blissful Basil.
Get the recipe: Mixed Berries Smoothie Bowl
