The Active Habitat

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The Secret to Push-ups and Pull-ups

Exercises Training Tips
Nike 5 - The Secret to Push-ups and Pull-ups
“Pull up. Power through” from @nikewomen

I once heard that the average women couldn’t do more than one pull-up, so I was determine to do two. Not just to get stronger, but to prove to myself that I capable of anything with hard work.

Same for push-up, because I went from doing knee push-up to harder variations, I felt kinda like a bad ass. Therefore, I thought I would share a few tips that helped me progress in both movements.

Pull up - The Secret to Push-ups and Pull-ups

For Pull-ups

Building Grip Strength- In order to  be capable of doing a pull-up, your grip has to strong enough to hold up your body weight. Best way to build grip strength, is performing a dead hangs. Once you are capable of hanging for 4-5 minutes, incorporate flex arm hang.

Accessory Muscles Training- Yes, I know building the back muscles is obvious, but also ensuring that your strengthening the upper back. This was useful for me because I never thought how important the upper back, aka the upper/mid trapezoid and rhomboids, was to initiate a pull-up. Some of my favorites are face pulls, scapular pull-ups, seated row machine, and rhomboid pulls.

Progressive Alternatives- Begin practicing pull-ups by attempting pull-up alternatives. As useful as the assisted pull-up machine can be, it could be easy to use the wrong muscles, like your shoulder. I recommend using bands assist pull-up, inverted rows, and of most effective negative pull-ups. Negative pull-ups are great way to build the strength needed for a pull-up.

Form- When performing the pull-up, like any back exercises, squeeze the scapula aka the shoulder blade. By tightening the shoulder blades together, it allows the tension to stay on the back muscles as oppose to using the arms and shoulders.

Losing the weight- Obviously this is only relative on how strong you are. But it does help losing a bit of the weight, to lighten the weight when pulling yourself up.

For clarification the progression is:

  1. Dead Hangs and Flex Arm Hangs
  2. Scapular Pull-ups
  3. Negative, Bands, and/or Inverted Pull-ups
  4. Chin-ups and Neutral Grip Pull-ups
  5. Wide Grip Pull-ups

Push up - The Secret to Push-ups and Pull-ups

For Push-ups

Strengthen the Stabilizer- While the chest muscle is the primary mover of a push-up, there are other muscles that assist during the movement. These muscles are the shoulder, glutes, triceps, and many small muscles surrounding the rotator cuff. The rotator cuff needs to be strengthen in order to stabilize the movement and to avoid injury. For rotator cuff exercises, my favorites are the cable external rotation, cable internal rotation, and 90 degree external rotation.

The Core Exercise- Push-up is as much of a core workout as a chest workout. Keep your core engaged and suck the belly button to the spine, just like you would with a plank.

Progressive Alternatives- So if you are unable to start with doing one proper push-up (chest touching the ground), then the progression is:

  1. Wall Push-ups
  2. Knee Push-ups
  3. Incline Push-up
  4. Regular Push-up

May Fitness Favorites

Fitness Favorites Lifestyle
 monfav2 - May Fitness Favorites

I love watching monthly favorites from Youtubers like Mimi Ikonn and Essie Lalonde. Therefore, I decided to share our May fitness favorites. I’m sure this list can go on and on, but I’ll just stick to our top five.

ONE: PaleOMG has been our must read blog for this month. We always love finding fitness bloggers who has figured out a balance between being healthy and enjoying life. Juli from PaleOMG seems to have this down. She gives awesome fitness tips and recipes.

TWO: If you haven’t watch Twinster Documentary on Netflix go watch it! It’s an amazing story of two girls who discovered they had a twin after being separated at birth from adoption. Of course being twins ourselves, this movie made us appreciate the unique bond.

THREE: Nutritionist Know-How: Dining Out Healthfully  from the Cupcakes and Cashmere blog was a helpful read this month. If your someone who likes to go eat out, yet watch their calorie intake, this article has great tips.

FOUR: Cocoa Parlor Dark Chocolate, has been our go to treat this month. Although there are tons of “healthy” chocolates in the market, it’s not common to find one that doesn’t include coca butter and still taste good. This chocolate only includes 2-3 ingredients that are all natural.

FIVE: Two Guns Espresso in Manhattan Beach is where you can find us every weekend. We are always a sucker for great coffee and a cute coffee shop.

IMG 4973 - May Fitness Favorites

Low Carb Pad Thai Recipe

Low Carb Main Meals Paleo Recipes
 FullSizeRender%2B%252814%2529 - Low Carb Pad Thai Recipe

As a kid, I was really picky on trying new foods, while Denise and our older sister were more adventurous on expanding their palate. After many attempts on trying to get me to like Thai food, I finally began to love it after being introduced to pad thai. Eventually trying other Thai and foreign cuisines.

Pad Thai is something that I rarely eat because it is high in carbs and sugar. So I tweak the recipe to find something I really could enjoy without the guilt.

Here is a low carb, high protein pad thai recipe that is super, and I mean super, easy to make. This recipe is also paleo, keto, vegetarian friendly that is full of nutritional goodness.

Sauce Ingredients:

– 1 tsp reduce bragg’s amino sauce
– 1/2 almond butter or cashew butter
– 1/4 cup of chopped onion
– 2 tbsp of almond milk
– 1 tsp of red pepper flakes
– 1 tsp of paprika (optional for extra spice)
– 1 tsp ginger
– 1 tsp of hot sauces (add or subtract depending on spicy)
– optional: 1 tsp stevia for sweetener

Pad Thai Ingredients:
– 14 oz shirataki pasta
– 5 oz of any protein (shrimp, chicken, or tofu)
– 2 eggs
– 1 tsp oil
– 1/2 tsp mince garlic

For Garnish:
– 1/2 cup of bean sprouts
– 2 limes
– 3 tbsp chives
– 1 oz crushed nuts

FullSizeRender%2B%25289%2529 - Low Carb Pad Thai Recipe

Instructions:

  1. Add all the sauce ingredients into a blender and blend. Set aside.
  2. Add the oil and garlic to a frying pan to cook the protein.
  3. While protein cooking, rinse noodles, cut, and add them to pot of boiling water for 2-3 mins. This helps remove the odor and soften the noodles to reduce the rubbery taste.
  4. Add the noodles to the same stir fry pan for 10 minutes.
  5. Push the noodles and protein to a side and cook the eggs on the pan.
  6. Stir the eggs, noodles and protein together, and transfer to a bowl.
  7. Pour the sauce into the bowl and mix.
  8. Add the garnishes to the plate for extra flavor.
    FullSizeRender%2B%252813%2529 - Low Carb Pad Thai Recipe
    There you have it! A macro friendly pad thai dish that won’t break your diet. Enjoy!
    Serves 4 people: approx 419 calories: 37g protein, 12g carbs, and 28g fat
    – Danni
    FullSizeRender%2B%252815%2529 - Low Carb Pad Thai Recipe

Print
Low Carb Pad Thai Recipe

FullSizeRender%2B%252814%2529 - Low Carb Pad Thai Recipe

Ingredients

    Sauce Ingredients:
  • 1 tsp reduce bragg's amino sauce
  • 1/2 almond butter or cashew butter
  • 1/4 cup of chopped onion
  • 2 tbsp of almond milk
  • 1 tsp of red pepper flakes
  • 1 tsp of paprika (optional for extra spice)
  • 1 tsp ginger
  • 1 tsp of hot sauces (add or subtract depending on spicy)
  • optional: 1 tsp stevia for sweetener
    • Pad Thai Ingredients:
  • 14 oz shirataki pasta
  • 5 oz of any protein (shrimp, chicken, or tofu)
  • 2 eggs
  • 1 tsp oil
  • 1/2 tsp mince garlic
    • For Garnish:
  • 1/2 cup of bean sprouts
  • 2 limes
  • 3 tbsp chives
  • 1 oz crushed nuts
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Turmeric Benefits and Golden Milk Recipe

Drinks Recipes
FullSizeRender - Turmeric Benefits and Golden Milk Recipe


Turmeric is one of the miracle spices that can do wonders for your health. This Indian spice has been used in Ayurveda medicines for many years. It contains anti-bacterial, anti-carcinogenic, antibiotic, anti-inflammatory and antioxidant properties.

Here are some of the great benefits that turmeric provides:

  • Improves digestion
  • Smooth wrinkles
  • Soothes Burns
  • Body detox
  • Helps build strong bones
  • Treats Acne
  • Induces sleep

A great recipe that includes turmeric is “Golden Milk”. It’s a milk tea that includes other great ingredients, like coconut oil. To add more flavor I added cinnamon sticks in the liquid while it was heating.

Please make sure to consult a doctor before using Turmeric for any medical reasons.

The Ultimate Playground Workout

Circuit Training Exercises
 DSC 0273 - The Ultimate Playground Workout
 
Who says you need a gym to get a good workout? Sometimes we just need to be creative and make our every day surroundings into a gym. Since summer is just around the corner, it’s always a good idea to workout outdoors. So get your gear on and lets do a playground workout.

*Click on exercise name to view a demo video for the exercise. I added an advance alternative to most exercises.

 

Super-set #1: Find a park bench for the first two sets and will be doing higher reps to get the heart rate up and muscles burning. 

3 sets of 15 reps each exercise back to back with 1 min rest after each set is complete.

  • Bench Dips– For beginners, bend at the knees and keep body close to the bench. For more advance, straighten the leg. Don’t forget to pause for a second at the top of each rep.
  • Bulgarian Split Lunge– Make sure the knees do not pass the toes. If they do, step forward.

Super-set #2: 3 sets of 12 reps each exercise back to back with 1 min rest after each set is complete.

DSC 0262 - The Ultimate Playground Workout

Super-set #3. For these exercise, we will use the swing as if it was TRX band. By using suspended training, we can take advantage of body weight and gravity to workout every muscle, especially core.

 

3 sets of 10 reps each exercise back to back with 1 min rest after each set is complete.

  • Swing Knee Tucks– Place feet on swing, legs together, then raise your hips till the knees are at the face. For an advance alternative, add a push-up after every rep.

Swing Jump Squats– Stand in front of swing, lean back while holding on to the swing, push back glutes, and perform a jump squat. Advance alternative, add a “Y” deltoid flys between each squat.

IMG 0951 - The Ultimate Playground Workout

Super-set #4: Perform next exercises on a swing bar or monkey bars.

3 sets of 8-10 reps each exercise back to back with 1 min rest after each set is complete.

  • Hanging Leg Raises– For beginner, bend the knees and for more advance alternative, straighten the leg. Try not to use the momentum, but instead pause between each rep.
  • Pull-upsor if your still not capable, try negative pull-ups. Performing negative pull-ups help build the back muscle to gradually perform an unassisted pull-up. Hold on top for five seconds at elbows 90 degrees and slowly let go till the arms are fully extended. Try doing at least three. As you get stronger you can release slower and do more

IMG 0950 - The Ultimate Playground Workout

Bonus Exercise #5- Scissor Swing: Sit and lean back while engaging. Begin a slight swing while scissoring your legs left over right, then right over left. Do as many as you can for 3 sets.

For extra cardio, run around and be a kid again. Because your never too old to enjoy a play ground, Right?

DSC 0299 - The Ultimate Playground Workout

L.A. Summer Events For Everyone

California Lifestyle Travel
2015%2BCant%2BMiss%2BSummer%2BEvents%2Bin%2BLA - L.A. Summer Events For Everyone

Summer is hands down the best time to come to LA. There are so many events happening on any given day that you will never be bored. So here is a list of L.A. Summer Events:

 

If you want a memorable night in LA: Hollywood Bowl

One the best memories I have during the summer is watching Ray Lamontange perform here during sunset. If you want a night you won’t forget then attend one of the many concerts or even a sing-a-long movie night.

 

If partying during the day is your thing – Do-Over

This is the original day club in Hollywood and it’s even on Sundays. If you love hip-hop and sangria this is the spot.

 

If you love pool parties – Pool Parties in LA

There a plenty of pool parties during the summer in LA and even on weeknights. Pool parties are a great way to relax and cool down during the hot summer months.

 

If you love to dance – DTLA Night Dance

We mentioned this in a previous post. This is a great way to spend Friday evenings. Just pack a bottle of wine and enjoy free dance lessons from salsa to Bollywood.

 

If you love the beach and listening to music – Twilight Concerts on the Santa Monica Pier

If you want to relax then grab a blanket and listen to some great music at the beach. They even have special nights where they stream live Operas from DTLA music center.

 

If you’re into modern art – Summer of Soul at the Hammer Museum

During the summer it feels like the weekends begin on Thursday and this is an event that will get you in the weekend mode. Hammer Museum opens it’s doors for some art viewing and dancing.

 

If you love old movies – Outdoor Movie Nights

Just like pool parties, LA folks love watching their movies outdoors. There are plenty of outdoor cinemas during the summer months and they all provide food trucks and sometimes live music.

 

If you love art and music – Saturdays Off the 405 at the Getty Museum

The Getty not only has an amazing view of the city and great art, but combine with a live DJ during sunset and it becomes a recipe for a good night.

 

If your a food lover – 626 night market

Night markets are a popular hangout in Asian countries with a variety of unique street food.

Two Protein Brownie Muffin Recipes

Dessert High Protein Low Carb Paleo Recipes

IMG 0567 1 300x225 - Two Protein Brownie Muffin Recipes- Two Protein Brownie Muffin Recipes

Since my sister and I have the BIGGEST sweet tooth ever, were constantly looking low calorie and protein recipes. However, most protein recipes are too dry or high sugar to substitute for taste. I found two brownie muffin recipes that are delicious and are less than 150 calories.

Protein Red Velvet Brownie Muffin This amazing recipe is from Ripped Recipes

Ingredients:
  • 2 scoops (70g) of chocolate, vanilla or red velvet whey protein
  • 1/2 cup (40g) of unsweetened cocoa powder
  • 2 Tbsp (16g) of sugar free & fat free chocolate pudding mix
  • 3 Tbsp of sweetener
  • 1/2 cup (113g) of plain non-fat Greek yogurt
  • 1/2 cup (120g) of pumpkin puree
  • 3 Tbsp (46g) of liquid egg whites
  • 1/2 cup almond milk

Frosting:

  • 150g of Greek yogurt
  • 90g of fat free cream cheese
  • 1 tsp of vanilla extract (I added more)
  • sweetener

Directions: Preheat oven for 150F degree. Begin mixing dry ingredients in a bowl before adding the liquids. Next spray cooking oil to baking pan or muffin tin and add batter. Bake the brownies for 18-20 minutes. Then allow them cool off in the fridge before adding the frosting. A tip for frosting,  once mixed, let it sit in the refrigerator for about 20-30 minutes to thicken.

Serving Size 8. Calories 86-100. Approx 1-2g Fat/9.5g Carbs/ 11-13g Protein (depending on brands)

IMG 0569 1 300x225 - Two Protein Brownie Muffin Recipes

Chocolate Brownie Muffin

I modified the recipe from Rule.Me to reduce some calories

Ingredients:

  • 1 cup of flax meal
  • 1/4 cup unsweetened cocoa powder
  • 1 tbsp ciniamon
  • 1 cup of zero calorie sweetener
  • 1/2 tsp of baking powder
  • 1/2 cup of pumpkin puree
  • 1 tsp apple cider vinegar
  • 2 tbsp of whipped butter
  • 1 tsp of vanilla extract
  • 1 large egg

Frosting:

  • (30g) scoop of whey protein powder
  • 1 Tbsp (11g) of sugar free & fat free chocolate pudding mix
  • 1 oz almond milk
Directions: Preheat oven for 150F degree. Begin mixing dry ingredients in a bowl before adding the liquids. Mix well. Next spray cooking oil to baking pan or muffin tin and add batter. Bake the brownies for 15 minutes. Then allow cool off in the fridge before adding the frosting. Add coconut or sprinkles for a little extra taste.
Serving Size 6. Calories 100-105. Approx 7g Fat/7g Carbs/6g Protein (depending on brands)
IMG 0563 1 300x225 - Two Protein Brownie Muffin Recipes
IMG 0568 1 300x225 - Two Protein Brownie Muffin Recipes
 – Danni
Print
Protein Red Velvet & Chocolate Brownie Muffins

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 6

Serving Size: 6

Calories per serving: 100

Ingredients

  • 1 cup of flax meal
  • 1/4 cup unsweetened cocoa powder
  • 1 tbsp ciniamon
  • 1 cup of zero calorie sweetener
  • 1/2 tsp of baking powder
  • 1/2 cup of pumpkin puree
  • 2 tbsp of whipped butter
  • 1 tsp of vanilla extract
  • 1 tsp apple cider vinegar
  • 1 large egg
    • Frosting:
  • 1 scoops (30g) of whey protein powder
  • 1 Tbsp (11g) of sugar free & fat free chocolate pudding mix
  • 1 oz almond milk

Instructions

  1. Preheat oven for 150F degree.
  2. Mix everything in a bowl.
  3. Mix dry ingredients before adding the liquids. Mix well.
  4. Spray cooking oil to baking pan or muffin tin and add batter.
  5. Bake for 15 minutes and let cool off in the fridge before adding the frosting.
  6. Add coconut or sprinkles for a little extra taste.

Notes

Approx 7g Fat/7g Carbs/6g Protein (depending on brands) For the protein red velvet brownies read post.

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A Toning Lower Body Workout

Exercises Glutes Exercises Leg Exercises Resistance Training

Leg%2BDay%2B2 - A Toning Lower Body Workout
We mention how we are getting ready for the summer, so our workouts are focused on higher reps and super sets. We wanted to share a lower body workout to build booty and legs while shedding weight. The goal is to keeping our heart rate up to burn those calories. For the upper body workout article (here).

This workout includes heavier, compound lifts in the beginning of the workout to
1. To avoid injury by not exhausting the muscles and causes bad technique
2. To workout all the muscles together before focusing on individual muscles

Barbell Squats: 2 warm-up sets, 5 set for 8-10 reps
Romanian Deadlift:  2 warm-up sets, 5 set for 8-10 reps
Super-set #1: Goblet Squats: 4 sets for 15-20 reps
Dumbbell Walking Lunges: 4 sets for 15-20 reps
Super-set #2: Leg Extension: 4 sets for 10-15 reps
Seated Leg Curl: 4 sets for for 10-15 reps
Super-set #3: Dumbbell Step-ups: 3 sets for 10 rep
Box Jump: 3 sets for 10 reps

Finisher Set: Reverse Hyper Extension: 3 sets of 20 steps

And do not forget to challenge yourself! If your not feeling the burn by that last few reps, add on more weight. Just ensure the technique is still good.

-Danni

Amaranth: the Gluten-Free Grain with More Protein

Diet Talk Lifestyle
Amarath3 - Amaranth: the Gluten-Free Grain with More Protein
Image Source Here

Since today is “Cinco De Mayo,” I wanted to share a healthy recipe for an authentic Mexican treat to bring to parties. If you have never heard of amaranth, let me introduce you to this grain.

Amaranth grain is native to the region of Mexico, Central America and in areas of Asia. This grain was an essential food source for the Aztecs until the Spanish banned the cultivation during their conquest. Because amaranth plant is a weed and it naturally grows in Mexico.

Like quinoa and millet, amaranth grain are seeds from a plant and share many of the same benefits. These benefits are:

  • high in fiber
  • packed with vitamins and minerals
  • gluten-free
  • a complete protein (slightly more protein than quinoa)
  • cholesterol-lowering potential

Amarath1 - Amaranth: the Gluten-Free Grain with More Protein

If you are looking something new and authentic to bring to a “Cinco De Mayo” party, try bringing Dulce De Alegeria.  This candy is a popular treat in Mexico that is made from the amaranth grain and has natural sweeteners. The grain and the treat can find it most Mexican markets or online. If prefer to make it, here is a great recipe.

Amarath2 - Amaranth: the Gluten-Free Grain with More Protein

And for the record, since we have Mexican roots, we know it is not a Mexican holiday. Just thought we would share a little of our family culture.

-Danni

Simple Baked Eggs Recipe for Non-Cooks

Breakfast Recipes
FullSizeRender 7.07.43 PM 1 300x212 - Simple Baked Eggs Recipe for Non-Cooks

Since I’m still my beginning phases of cooking I tend to look for recipes that require a few ingredients and easy steps to follow, ultimately means I won’t screw it up. This recipe, baked eggs with mushroom and spinach was one of my favorites since I knew it was simple enough to get it right the first time. My favorite part is that it’s perfect to eat for breakfast or lunch. To make it a full meal I put it on a whole wheat toast and add cheese. (Link)

Ingredients 

  • 1 box (10 ounces) chopped frozen spinach, thawed and squeezed dry
  • 8 ounces cremini mushrooms, coarsely chopped
  • 8 large eggs
  • Seasoning of choice

Directions

  1. Preheat oven to 400 degrees, with racks in upper and lower thirds. Prepare four 24-inch-long pieces of parchment according to classic method. Place two pieces on each of two rimmed baking sheets. Brush half of each heart with oil. Place spinach and mushrooms on oiled halves of parchment. Crack 2 eggs over each and drizzle them with 1 teaspoon oil each. Season with salt and pepper. Fold each packet into a classic shape.
  2. Bake until egg whites are set, 6 to 9 minutes, rotating sheets halfway through. Serve immediately.
    – Denise

    Print
    Simple Recipe for Non-Cooks – Baked Eggs

    FullSizeRender 7.07.43 PM 1 - Simple Baked Eggs Recipe for Non-Cooks

    Ingredients

    • 1 box (10 ounces) chopped frozen spinach, thawed and squeezed dry
    • 8 ounces cremini mushrooms, coarsely chopped
    • 8 large eggs
    • Seasoning of choice

    Instructions

    1. Preheat oven to 400 degrees, with racks in upper and lower thirds.
    2. Prepare four 24-inch-long pieces of parchment according to classic method.
    3. Place two pieces on each of two rimmed baking sheets. Brush half of each heart with oil.
    4. Place spinach and mushrooms on oiled halves of parchment.
    5. Crack 2 eggs over each and drizzle them with 1 teaspoon oil each.
    6. Season with salt and pepper.
    7. Fold each packet into a classic shape.
    8. Bake until egg whites are set, 6 to 9 minutes, rotating sheets halfway through.
    9. Serve immediately.
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