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[the Beginner’s Guide To] Sprinting
COMPETITIVE SPRINTERS HAVE some of the most incredible physiques in the world. Genetics aside, countless hours spent on the track mean well-developed glutes, quads, legs, shoulders, arms and core. Add to that their cross-training protocols and you’ve
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Omega-3s And Athletes
Omega-3s are a powerhouse nutrient, and many studies have shown they can improve mood, boost cardiovascular health and protect vision, and may even protect against heart disease, diabetes, and attention deficit hyperactivity disorder and asthma in ch
OxygenLeitura de 1 minsCookbooks, Food, & Wine
Spotlight On …
Cassava When it comes to taste, cassava (aka yuca or Brazilian arrowroot) is like a cross between a sweet potato and taro — nutty, dense and starchy — and is popular in South America, Africa and Asia. This root vegetable is gluten-, grain- and nut-fr
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Bringing Sexy Back
in 2012, Alicia Samaan had just finished filming her television debut for the reality show Bad Girls Club: Atlanta. When beginning the series, she anticipated fame, stardom and success — but instead, she was quickly labeled “the fat girl” by both cas
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First Of Her Kind
Semret Russom’s fitness journey began in 2013 when she decided to train for her first bikini show, and she quickly fell in love with the sport. “I enjoyed the strict discipline and the challenge to my willpower,” Russom says. When she finally walked
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Contributors
NASM, PES, CES Photographer for “Fitness Quest,” Page 30; “Master Class,” Page 44 Professional photographer Sean Michel has been shooting for more than 10 years and has captured everything from portraits to real estate to weddings and more. “But my f
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My Obsessed-with List
Most robot vacuums are like having a mini-jet zooming around the house, but this one from Yeedi has a “quiet mode,” which brings the ruckus down to the level of a running microwave. Plus, it has crazy-good suction to pick up kid debris and pet hair.
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Regularly Happy
Generally speaking, “the change” (e.g., menopause) is not a happy time for women. Your hormones are on a roller coaster, your periods are irregular, and you have hot flashes, insomnia and moodiness. Fortunately, a new study of nearly 6,000 women publ
OxygenLeitura de 1 minsCookbooks, Food, & Wine
Five Fab Foods For … A Coffee-free Caffeine Boost
HOT COCOA AND CHOCOLATE naturally contain caffeine from cocoa beans. Dark chocolate tops the list at about 12 milligrams per ounce. GREEN AND BLACK TEAS come from caffeine-containing Camellia sinensis leaves. One brewed cup contains 45 to 50 milligra
OxygenLeitura de 1 minsCookbooks, Food, & Wine
Ask the Nutritionist
Q+A Should I be concerned about arsenic in rice? Maybe. Arsenic is a toxic element that can lead to cancer and cardiovascular disease with longterm exposure, and full transparency: It is in nearly everything you eat and drink in tiny amounts. Inorgan
OxygenLeitura de 7 minsCookbooks, Food, & Wine
Breakfast With Benefits
Your mom told you, we told you and now science is telling you — breakfast is important: A recent study published in the journal Nutrition revealed that people who go big on breakfast eat a better overall diet; consume less added sugar, saturated fat
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Use A Landmine
At first glance, a landmine doesn’t look like much — a simple tube holding a barbell at one end and a shaft extending down into a weight-plate ring at the other. But this gadget allows you to move multidirectionally, performing traditional bodybuildi
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Reject Restriction
Is a lack of shoulder mobility holding you back? Then you’re among millions. While it is arguably the most mobile joint in the human body, the shoulder is also the most problematic, which is no wonder considering all its moving parts. If anything is
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The No-equipment Back Workout
If at-home workouts have taught us anything, it’s that it sucks training back without equipment. These creative exercises use a towel and your bodyweight to hit all the major muscle groups on your flip side. Sure, they look simple, but when done prop
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Pretty, Healthy Food
People perceive carefully styled “Instagrammable” meals as healthier and tastier than those that are messy and all over the place, according to research published in the Journal of Marketing. “When food is plated in a way that features classical aest
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Fuel Train Breathe Run Lift Squat Jump Sweat Recover
OXYGENMAG.COM/ACTIVEPASS 50% OFF PROMO CODE: OXYGEN50 ■
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Thrive
LOSING JUST 2 PERCENT OF YOUR BODY’S WATER CONTENT CAN LEAD TO FATIGUE, LACK OF MOTIVATION AND DIFFICULTY CONCENTRATING. IT ALSO CAN MAKE YOUR WORKOUT FEEL REALLY DARN HARD _ WHICH IS UNDERSTANDABLE, CONSIDERING THAT YOUR MUSCLES ARE ABOUT 80 PERCENT
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Got (nutrition) Goals?
IF YOU’RE A SEASONED ATHLETE, you might be familiar with periodized training, a progressive workout program that reduces your risk of injury while maximizing your results. With this kind of protocol, your training becomes harder and more intense over
OxygenLeitura de 1 minsBiology
Fuel
THOUGH THEY’RE FUNNY_ LOOKING, ARTICHOKES ARE A NUTRITIONAL POWERHOUSE, WITH PLENTY OF VITAMINS C AND K, FOLATE AND MAGNESIUM. THEY ALSO CONTAIN INULIN, A PREBIOTIC FIBER TO NOURISH YOUR GOOD GUT BACTERIA, AS WELL AS CYNARIN, A COMPOUND THAT HELPS ST
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The Magic Of Mushrooms
In August 1993, the Chinese women’s team dominated the long-distance running event at the world track and field championships in Germany, obliterating three world records and sweeping the podium in the 3,000 meters. Of course, the anti-doping powers-
OxygenLeitura de 8 minsCookbooks, Food, & Wine
To.get.her STRONG
It's safe to say that the year has been insane. No need for details, obviously, but due to unforeseeable events, the world has become compartmentalized. People have been required to shrink their personal and professional lives and to exist within the
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Master Class
SHOT ON LOCATION AT MAKENA CROSSFIT, KĪHEI, HAWAI‘I No exercise is as dreaded yet as revered. Experts call it the best weight-training move ever invented, and nothing compares when it comes to overall strength gains, growth-hormone release and lower-
OxygenLeitura de 1 minsRegional & Ethnic
7-Day Challenge
The U.S. Dietary Guidelines recommend eating 2 to 2½ cups of vegetables every day, an amount that has been linked to reduced chance for disease and improved health across hundreds of studies. Not a veggie person? Make it easier on yourself with a lit
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Fitness Quest
Stuck in a rut? These six fitness quests will refresh your training mojo. We get it — training can be boring. Day in and day out, doing the same thing over and over (and over). It’s as mind-numbing as it is undemanding. Not to worry: These 30-day fit
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Meet 5 Women Who’ve Got The Fit Factor
Think you have what it takes? Send your story to futureo_ tness @oxygenmag.com. Stewartstown, Pennsylvania Stats: 32 • 135 lb • 5’8” Gig: NASM certified trainer Layoff Payoff. In 2012, Gina Rose was unexpectedly laid off. She allayed her depression b
OxygenLeitura de 3 minsPsychology
The Benefits Of Competition
being competitive gets a bad rap and is often associated with stress, anxiety and an overly intense focus on winning or being “the best.” But competition is also a powerful motivator and can increase productivity, improve performance and provide acco
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Move
A STUDY REPORTED IN THE INTERNATIONAL JOURNAL OF RESEARCH IN EXERCISE PHYSIOLOGY FOUND THAT BATTLE-ROPE EXERCISES EFFECTIVELY OVERLOADED THE MUSCLES ENOUGH TO STIMULATE IMPROVEMENTS IN TOTAL-BODY STRENGTH AND MUSCULAR ENDURANCE. THE MOST EFFECTIVE MO
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Member Exclusives
Since 2015, The Oxygen Challenge has helped more than 30,000 women build stronger, healthier, more capable bodies, and this year, you’ll have access to both amazing coaches! Tara Laferrara and Venus Lau have designed two of our best-ever 90-day plans
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Work Out Where?
It affects roughly a quarter of all U.S. women, yet the overwhelming silence that accompanies living with a pelvic floor disorder (PFD) is deafening. PFD is any condition that affects your ability to contract or relax your pelvic floor muscles, which
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Got Inflammation? Go Work Out.
While it may seem counterintuitive, exercise can actually reduce inflammation in muscle tissue. According to research published in Science Advances, a pro-inflammatory element called interferon gamma has been associated with muscle wasting and dysfun
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