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Wekfest East 2014: Pregame & Show | SNTRL.com by Halcyon Photo & Cinema
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The Nutrcrackers and the Cosmonaughties are training hard for their respective games on September 13th. Have you bought your ticket yet???

The Boston Derby Dames are returning to Shriner’s Auditiorium in Wilmington, MA!

September 13th-

5PM ARKHAM HORRORS VS NUTCRACKERS

7PM COSMONAUGHTIES VS WICKED PISSAHS

Get your tickets now at http://www.brownpapertickets.com/e/706691

DO ITTTTTTTTTTTTTT! <3

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Ayyyyyy I made HalcyonPhoto’s Wekfest video three times, that mean I can charge like a bazillion dollars for photoshoots now right?  I mean I’m technically famous…  Shout out to Anthony though for being an awesome dude and even offering his help on my photos, great to see someone so talented helping out new guys.  If you haven’t seen the video you HAVE to check it out here asap.

Pintastic: How to get smaller, toned legs

By Libby Babet

One of the most frequent questions I get asked by female clients is, “how can I make my legs smaller and more toned?”

Most women tend to lose fat from the top down and build muscle from the bottom up, so at the end of the day, there’s one word that will get those pins lean and that word is consistency.

That means working out and eating well, not just for a few weeks but week in and week out for a number of months.

The good news is, rest and stretching are going to be just as important as the ‘working out’ part because when it comes to shaping your legs, you want to give those muscles time to recover and adapt.


Here are my simple rules for lean legs:

• Train consistently and with workouts that will encourage change and hormonal shift in your body. This means metabolic circuits, interval training, weights, or bodyweight resistance work and sprints.

• Avoid trans fats as much as possible. You’ll find it in fried foods, margarines, donuts, some baked goods and fast food meals, plus any foods or oils where you see the words, “partially hydrogenated”.  Trans fats take on a different shape than other fats and are super hard for your body to process and eliminate, so they can literally hang around in your body for ages – in some cases, years!

• Cut down on starchy carbs and simple sugars, to give your body a chance to burn through stored energy, rather than continually topping it up with new supplies. This doesn’t mean going ‘no carb’, it just means choosing unprocessed, complex and fibrous carbs instead. Great options are veggies, fruits, or healthier grain substitutes such as quinoa, buckwheat, amaranth, brown or wild rice, nuts and seeds, or perhaps a piece of good quality organic sourdough.

• Increase your consumption of green veggies. Cruciferous veggies like broccoli, bok choy, cauliflower, cabbage, asparagus and brussel sprouts break down into something called DIM with the assistance of enzymes upon chewing. DIM helps your body process oestrogens more effectively, which helps to lean out your legs (and arms, for that matter). If cooking more veggies each day just isn’t an option for you, take the cheat’s option and swallow a supergreens supplement daily – I love Sunwarrior Ormus Supergreens, or Nu-Zest’s Good Green Stuff.

• Switch your coffee for green tea, which gives you the same little metabolic boost as coffee does, but rather than draining your body of vital nutrients, as coffee can, it’s packed with antioxidants and helps to improve liver function, which protects your body from oestrogen excess and helps your bod metabolise fat more effectively.

• Give soy milk and tofu the heave-ho from your diet. Extra weight carried in the legs is often due to oestrogen dominance. As soy is a strong phytoestrogen, particularly in its more processed form, it can contribute to the issue significantly, so it’s worth cutting it out completely for awhile and seeing whether that makes a difference to your body shape. If you’re a vegetarian and use soy as your main protein source, try switching to less processed versions such as tempeh, miso, or edamame beans.

• Include a wide variety of squats, lunges, step-ups, single-leg deadlifts, glute activation moves and full-body exercises that get your heart rate up in your strength workouts. Stick to either high repetitions (15-20+) using light resistance, or bodyweight and moving at a fast pace, or go for slower repetitions with super heavy weights and low repetitions (4-6). Rarely take the middle ground (8-12 reps with moderate weight) as this is hypertrophy territory and will increase the size of your legs over time. If you’re not sure of technique, hire a trainer to make sure you’re lifting correctly, as this can make a big difference to the body shape you want to create too. The right squat technique can lean out your legs and boost your bottom, but the wrong technique can end up building up your quads and straining your knees, so it’s important!

• When it comes to cardio, mixing it up is best if you want to lean out your legs. Keep it varied with a mix of endurance-style runs, short sprints and if you love cycling, go for high speed intervals with limited resistance for best results. Don’t forget other forms of cardio too – dancing, boxing, skipping and tabata-style workouts are all just as effective for keeping your body guessing.


I’ve made you a fun home workout called Pintastic to try - it’s packed with the kind of exercises that will help you achieve your leanest, loveliest pins ever and you can do it all in your backyard, no equipment needed. Have a read of the workouts structure below, then check out the video to get your technique right.

Pintastic
Spend 60s on each exercise in the workout, or 30s per side for unilateral (1-sided) moves.

Once you’ve been through them all, take 30-60s to catch your breath, then repeat the circuit another 2-3 times. Add dumbbells to the squat and lunge exercises for extra difficulty, if you dare.

Your exercises:
1. Plie to Toe Raise (make sure you squeeze your glutes at the top position)
2. Kneeling Kick to Tuck
3. Clock Lunges
4. “Jane Fonda” Leg Lifts
5. 1-Legged Burpees
6. Shuttle Sprints

Recipe: Breakfast Sweet Potato

This is what I’m currently eating for breakfast/brunch every day, which you undoubtedly know if you follow me on instagram (@highcarbhappy). It takes a little planning ahead to make sure there’s soaked chia and a baked sweet potato, but you can make the components ahead in larger batches. It’s not much hands on time. :)

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I have 1 large or 2 smaller sweet potatoes for a meal. I am currently obsessed with the purple ones, but you can just as well use the white fleshed ones. I suppose orange would be fine too, but that would be quite a different flavor profile. I’m not as partial to the taste of orange sweet potatoes, so I probably won’t use them for this. I like those better as oven fries. 

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I bake my sweet potatoes by putting them in the unheated oven, directly on the rack, with a pan to catch juices underneath. Poke them three times with a fork. Then bake at 425 for 45/60/80 minutes, depending on size (small/medium/large). Then turn the oven off and let the potato just continue to cook in the slowly cooling off oven for at least an hour. 

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I top the warm sweet potato with a bit of chia pudding, made from: 

  • 1 TBSP chia seeds
  • 1 cup water
  • 1 TBSP coconut / almond / cashew / brazil nut (Note: I often make these chia pods several at a time with 1/4 cup of nuts + 4 cups water)

Blend the nuts with the water and strain through a nut milk bag. Then put in bowl with chia seeds and let soak overnight in the fridge. Best to shake or stir the chia up so that it’s not just one huge clump. 

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Top with your favorite fruit: blueberries, raspberries, strawberries, peaches, cherries, bananas … all of these would be great!

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