But how can you, a mere mortal (but still a boss b*tch) do the same? The answer is full-body workouts.

More likely than not, switching to a full-body routine will build more muscle, burn more fat, and get you out of the gym faster than the one you’ve been doing. So you’ll have plenty of time to record your album, start a fashion line, and star in a blockbuster movie.

We talked to wife, mom, and Onnit Coach Nikita Fear (also an Equinox Tier X Coach/EFTI Master Instructor) about how to get the best results from the least amount of time spent in the gym.

Full-Body Workout Benefits for Women

When most people start working out, they train one or two body parts at a time, or focus only on the ones they most want to enhance. Body-part training splits have their place, but if you want to get in and out of the gym fast—and have fewer overall workouts per week—you should get in the habit of training the whole body each session.

“One of the benefits of full-body programming is that you are being as efficient as possible with the time allotted,” says Fear. Training the whole body ensures that you don’t overlook or neglect any area, and it burns loads more calories than focusing on only one or two muscle groups. That means you’ll burn more fat in each session. “Blood has to pump all over your body to fuel every muscle you train,” says Fear, “so full-body workouts get your heart rate up more, and they’ll improve your cardiovascular fitness.”

Full-body workouts are also great for longevity. “They allow you to get more connected to your body,” says Fear. “In life, we don’t move in parts, but as a whole. So when we train to move that same way in a workout, it helps us move more fluidly in life.” To that end, the workouts that Fear designed below feature several combination lifts, such as Romanian deadlifts that finish with a row, split squats that end with a biceps curl, and rows from a plank position, so you mimic more movements you’ll do in real life. They also have you doing your exercises in circuit fashion, meaning that you’ll go from one exercise to the next with little rest in between. Within one round of any circuit, you’ll have trained nearly every muscle in your body.

How Often Should I Do a Full-Body Workout?

Fear says three workouts per week is enough when you’re training the whole body each time. Depending on the exercises you choose, and how you organize the workouts, you could train more frequently if you like, doing as many as five sessions per week. But if you’re a beginner exerciser, or new to full-body training, start with three non-consecutive training days (such as Monday, Wednesday, and Friday).

Remember that muscles recover and grow when they’re resting between workouts. So if you train every muscle group on Monday, there’s no need to do it all again on Tuesday. One of the great benefits of full-body training is that, if you miss a workout, you won’t fall behind. Let’s say you train the whole body on Monday. If you have to miss Wednesday’s workout, but you plan to train again on Friday, you’ll only have gone three days without training. You won’t lose any progress in that short time. In comparison, imagine doing a body-part split where you usually train legs on Wednesday. If you miss that workout, a whole week may go by before you can train legs again, or you’ll have to re-shuffle your training schedule to fit in the leg day, and some other body part will suffer.

Yet another bonus of full-body workouts is the rapid strength you can gain from them. In a full-body program, you typically only do one or two exercises for a particular muscle group in a single session (doing any more won’t leave time to hit the other areas of your body). So, every time you train shoulders, for instance, you’ll be able to work them with the heaviest possible weights and the greatest focus. With body-part splits, in which you might do five different shoulder exercises on “shoulder day,” what typically happens is that you’ll hit the first exercise or two hard, and then be too fatigued to push yourself on the remaining lifts. When you train full-body, each muscle group is fresh when you go to train it, and you can work it with the greatest intensity.

If you think working a body part with only an exercise or two in a session isn’t enough to make it respond, consider the big picture. If you do three sets for your shoulders on Monday, two more sets Wednesday, and five sets on Friday (just for example), that’s 10 sets overall for the week. Not only is that plenty of training volume for one week, each set will be done with your best effort, and that leads to the best results.

Training with such frequency, however, does require that you prioritize recovery. In addition to resting a day between sessions, choose exercises that vary in intensity, so you’ll minimize the risk of muscle strains and joint stress. Staying with the shoulder example, you could do a heavy, compound movement like dumbbell presses on Monday, relatively easy lateral raises on Wednesday, and bodyweight pushups from a downward-dog position on Friday.

In short, the more often you can train a muscle—and still let it recover—the faster you can see results. A 2015 study in the Journal of Strength and Conditioning Research found that subjects who trained the whole body three days per week gained more arm muscle than another group who trained each muscle group just once per week.

Beginner Full-Body Workout for Women

If you’re new to strength training, start here. This routine, designed by Fear, uses basic but challenging exercises, so don’t worry if you can’t do a full pushup yet or are unable to lift your bodyweight on a chinup. We’ve modified some of the classic beginner exercises so that you can train as hard as possible at your own level.

How To Stretch Before A Beginner Full-Body Workout

Perform the following exercises as a warmup. They increase mobility in the joints that are typically the most restricted, help to raise your body temperature, and will prepare your nervous system for the work ahead.

Gecko

Reps: 5–8 (each side)

Step 1. Get on all fours with your hands under your shoulders and knees beneath your hips. Draw your shoulders back and downward (think “proud chest”), and tuck your tailbone slightly so that your pelvis is perpendicular to the floor. Brace your core.

Step 2. Raise your left leg 90 degrees out to the left side while simultaneously raising your right arm out to your side with elbow bent 90 degrees.

Step 3. Lower, and repeat for reps. Then repeat on the opposite side.

Squat to Stand

Reps: 5–8

Step 1. Stand with feet about hip-width apart. Drive your hips back and down, sending your butt into a deep, low squat just inches from the ground. As you drive your hips back, shoot your arms straight out in front of your body to around shoulder height.

Step 2. From this position, reach your arms down and grasp your toes. Hold on to your toes as you straighten out your knees as much as you can, sending your hips up to the ceiling. Finish with your body bent at the hips and your legs almost straight with a soft bend at the knees.

Step 3. Return to the low squat position, and then squeeze your glutes to stand up tall again.

Chaturanga Flow

Reps: Perform the exercise for 30 seconds

Step 1. Get into a downward dog pose with your toes pressing firmly into the floor, and your hands pressing your butt up and back toward the ceiling.

Step 2. Bring your hips forward into a plank position (body in a straight line), and, keeping your arms tight to the body, lower your chest to the floor as in a pushup.

Step 3. From this position, extend your arms while arching your back and dropping your hips to the floor (upward dog).

Step 4. Lift the hips up and back to starting, downward-dog position.

Mobile Table

Reps: Perform the exercise for 30 seconds

Step 1. Sit on the floor with your feet in front of you and knees bent 90 degrees. Place your hands on the floor behind you with your fingers pointing forward.

Step 2. Push through your heels to extend your hips to lockout, so you end up in a tabletop position.

Step 3. Lower your hips back down and behind you. The motion should look like you’re swinging your hips back. Use momentum to begin the next rep.

Alternating Shin Box

Reps: Perform the exercise for 30 seconds

Step 1. Sit on the floor and with your left leg in front and your right behind you, knees bent, so that your left foot is directly in front of the right knee.

Step 2. Twist your torso to the right, raising your right knee up 90 degrees. Continue turning to the opposite side so that your right foot ends up in front of your left knee on the floor. If you need to, use your arms on the floor behind your body to help you shift from one side to the other.

Workout Directions

The workout is made up of two circuits. To perform a circuit, do one set of each movement in order, resting as little as possible between exercises. When you come to the end of the circuit, rest as needed, and then repeat the circuit for 2 to 3 total rounds. Complete all sets for the first circuit before you go on to the second one.

Circuit #1

1. Romanian Deadlift to Row

Reps: 10–12

Step 1. Hold a dumbbell in each hand and stand with feet hip-width apart. Draw your shoulders back and downward (think “proud chest”), and tuck your tailbone slightly so that your pelvis is parallel to the floor. Brace your core.

Step 2. Bend your hips back while keeping a long spine from your head to your pelvis. Allow your knees to bend as needed, and stop when you feel a stretch in your hamstrings.

Step 3. From there, row the weights to your sides. Lower them back down, and then extend your hips to stand up tall again.

2. Goblet Squat

Reps: 10–12

Step 1. Stand with feet hip-width apart. Hold a single dumbbell at your chest with both hands, just underneath your chin. Your shoulders should be back and down—proud-chest position.

Step 2. Brace your core. Keeping a long spine from your head to your pelvis, sit back and spread your knees apart to squat down as deeply as you can without losing alignment.

Step 3. Squeeze your glutes as you come back up to standing.

3. Inverted Row

Reps: 10–12

Step 1. Set a bar in a rack at about hip level. Grasp the bar with hands shoulder-width apart, and hang from it with your legs extended in front of you. (To make it less challenging, bend your knees 90 degrees and plant your feet on the floor.) Draw your shoulders down and back, and brace your core so that your body forms a straight line from your head to your feet.

Step 2. Pull your body up to the bar, squeezing the shoulder blades together, until your chest touches it. Lower back down to the starting position.

Circuit #2

1. Split Squat with Bicep Curl

Reps: 10–12 (each side)

Step 1. Hold a dumbbell in each hand and stagger your stance so that your left leg is forward and your right is behind you.

Step 2. Lower your body into a lunge, until each knee is bent 90 degrees. As you go down, simultaneously curl the dumbbells with a neutral grip (both palms face in). Allow your arms to come forward a bit as you curl so that the weights stop at the front of your shoulders. Complete your reps, and then switch sides and repeat.

2. Kneeling or Full Push Up

Reps: 10–12

Step 1. Get into a pushup position on the floor with hands under your shoulders and legs extended behind you. (If regular pushups are too hard, rest your knees on the floor as shown above. Either way, make sure your body forms a straight line.) Shoulders are pulled back and down, and tailbone slightly tucked so that your pelvis is perpendicular to your spine.

Step 2. Lower your body until your chest is just above the floor. Tuck your elbows close to your sides as you descend, and then push yourself back up.

3. Kneeling or Full-Length Side Plank

Reps: Hold for 20–60 seconds (each side)

Step 1. Lie on the floor on your right side and rest your forearm on the floor. Extend your legs, aligning your body from head to feet.

Step 2. Bridge your hips up, so that you balance on your forearm and the edge of your right foot. Your legs should be stacked directly on top of each other. If that’s too easy, extend your left arm toward the ceiling to challenge your balance more, as shown above. If the plank is too hard to hold with legs straight, you can bend your knees 90 degrees. Hold for 20–60 seconds, and then switch sides and repeat.

Decompression/Cool Down

Finish your workout with the scorpion, designed to open up the hips and T-spine.

Alternating Floor Scorpion

Reps: 5 (each side)

Step 1. Lie on your stomach on the floor with your arms outstretched.

Step 2. Lift your left leg up and twist it over to the right side of your body, turning your hips to put your foot on the floor. Push your knee out as much as you can, ideally so that it points straight up to the ceiling. Your left shoulder will come off the floor as you twist, but try to keep the left arm reaching out so that it doesn’t come up more than it has to. Create as good a stretch as possible.

Step 3. Reverse the movement and repeat on the opposite side.

Bodyweight Full-Body Workout for Women

If the only gym you have access to is your living room, you can still get stronger and more defined—and we don’t mean by doing more reps with your couch cushions. This routine from Fear requires only your bodyweight.

How To Stretch Before A Bodyweight Full-Body Workout

Perform the following exercises as a warmup. They increase mobility in the joints that are typically the most restricted, help to raise your body temperature, and will prepare your nervous system for the work ahead.

Mountain Climber with Sky Reach

Reps: 10 (each side)

Step 1. Get on all fours with your hands under your shoulders and knees beneath your hips. Draw your shoulders back and downward (think “proud chest”), and tuck your tailbone slightly so that your pelvis is perpendicular to the floor. Brace your core.

Step 2. Bring your left foot up to the outside of your left hand. Maintian your long spine and shoulder and pelvis position.

Step 3. From there, twist your torso to the left, stretching the left arm toward the ceiling. Hold for a moment, and then return your hand to the floor. Return your left knee to the floor. Repeat on the opposite side.

Alternating Sit-Through

Reps: 10 (each side)

Step 1. From the all-fours (table top) position, push your hands into the floor and raise your knees off the floor so that they hover. Brace your core.

Step 2. Twist your body to the right, raising your right hand off the floor and kicking your left leg straight out to the right side. You should be holding your body weight off the floor using your left hand and right foot.

Step 3. Return to starting position, and repeat on the opposite side.

Standing Side Bend and Arm Reach

Reps: 10 (each side)

Step 1. Stand with your arms out to your sides and elbows bent 90 degrees—your left arm pointing up and the right pointing down.

Step 2. Bend your hips to the left side as you stretch your left arm over your head to the opposite side of your body. At the same time, reach your right arm down and across your body.

Step 3. Reverse the motion and repeat on the opposite side.

Beast to Alternating Knee Tap

Reps: 10 (each side)

Step 1. Get into a child’s pose—knees on the floor, arms stretched in front of you, and your weight back on your heels.

Step 2. Push yourself up into a pushup position as you bring your left knee forward to touch your left elbow.

Step 3. Return to the child’s pose, and then repeat on the opposite side.

Workout Directions

The workout is made up of two circuits. To perform a circuit, do one set of each movement in order, resting as little as possible between exercises. When you come to the end of the circuit, rest as needed, and then repeat the circuit for 2 to 3 total rounds. Complete all sets for the first circuit before you go on to the second one.

Circuit #1

1. Drop Lunge to Lateral Lunge

Reps: 12 (each leg)

Step 1. Begin standing with your feet about hip-width apart.

Step 2. Lunge out to the right side and bend your hips back, lowering your body until your right leg is bent about 45 degrees. Keep your left leg straight as you drop into the lunge. Your shoulders should be pulled back and down (think “proud chest”) as you lower.

Step 3. Push off your right foot to come back up, but instead of returning to the standing position, cross your right foot behind your left leg and plant it outside your left foot.

Step 4. Bend both knees to lower into a lunge, stopping when your rear knee is just above the floor. That’s one rep. Complete your reps on that side, and then switch sides.

2. Pushup to Bent-Knee Downward Dog

Reps: 12

Step 1. Begin in a downward dog position: balancing on the balls of your feet with your arms pressing into the floor and hips pushed back so they point to the ceiling. You must keep your head, spine and pelvis aligned, so if you feel a big stretch in your hamstrings that makes you want to tuck your tailbone under, bend your knees a bit so that you can tilt your butt up higher.

Step 2. Bring your hips down into a pushup position, so your body forms a straight line that’s level with the floor. If you need to, rest your knees on the floor as shown above. If you can do a pushup with legs straight, lower your body to the floor, tucking your elbows to the sides of your body. Stop when your chest is just above the floor.

Step 3. Press yourself back up, using the momentum to help send your weight backward and return to the downward dog position. That’s one rep.

If you’re doing the regular pushup, and you find yourself tiring out before you’ve completed all your reps, you can switch to the knees-down pushup to complete the set.

3. Kneeling or Full-Length Side Plank

Reps: Hold for 20–30 sec. (each side)

Step 1. Lie on the floor on your right side and rest your forearm on the floor. Extend your legs, aligning your body from head to feet.

Step 2. Bridge your hips up, so that you balance on your forearm and the edge of your right foot. Your legs should be stacked directly on top of each other. If that’s too easy, extend your left arm toward the ceiling to challenge your balance. If the plank is too hard to hold with legs straight, you can bend your knees 90 degrees. Hold for 20–30 seconds, and then switch sides and repeat.

Circuit #2

1. Sit-Through to Bridge

Reps: 6 (each side)

Step 1. Start on all fours with your hands beneath your shoulders and your knees under your hips. Your back should be flat.

Step 2. Brace your core and push your hands into the floor, raising your knees a few inches off the floor so they hover.

Step 3. Twist your body to the left, raising your left hand off the floor to allow your hips to turn. As you twist, extend your right leg straight out the the left side. You should be holding your body off the floor using your right hand and left foot so that your butt doesn’t touch the floor.

Step 4. Drive your hips up to full extension, squeezing your glutes at the top. Return to the starting position, and repeat on the opposite side.

2. Mobile Table

Reps: 15–20

Step 1. Sit on the floor with your feet in front of you and knees bent 90 degrees. Place your hands on the floor behind you with your fingers pointing forward.

Step 2. Push through your heels to extend your hips to lockout, so you end up in a tabletop position.

Step 3. Lower your hips back down and behind you. The motion should look like you’re swinging your hips back. Use momentum to begin the next rep.

3. Alternating Single-Leg Extension

Reps: 15–20 (each leg)

Step 1. Lie on your back on the floor. Anchor your body by holding on to something sturdy, such as a bench, couch, or ottoman behind you.

Step 2. Bring your knees to your chest and brace your core.

Step 3. Extend one leg while keeping the other bent. Return your leg to the starting position, and repeat with the other leg.

Decompression/Cool Down

Finish your workout with the angled child’s pose, designed to open up your back and hips.

Angled Child’s Pose

Reps: 5 (each side)

Step 1. Get on all fours and reach your right arm forward and across your body, placing the edge of your hand on the floor in front of your left hand.

Step 2. Drive your hips back and to the right side so that you feel a stretch in the right side of your back.

Step 3. Come forward again and repeat for reps. Then repeat on the opposite side.

Alternating Floor Scorpion

Reps: 5 (each side)

Step 1. Lie on your stomach on the floor with your arms outstretched.

Step 2. Lift your left leg up and twist it over to the right side of your body, turning your hips to put your foot on the floor. Push your knee out as much as you can, ideally so that it points straight up to the ceiling. Your left shoulder will come off the floor as you twist, but try to keep the left arm reaching out so that it doesn’t come up more than it has to. Create as good a stretch as possible.

Step 3. Reverse the movement and repeat on the opposite side.

Advanced Full Body Workout for Women

If you’ve been training for six months or more, Fear says this workout will push you to the next level. The exercises are more complex and will allow you to lift heavier—while challenging your balance and flexibility—for greater gains.

How To Stretch Before An Advanced Full-Body Workout

Perform the following exercises as a warmup. They increase mobility in the joints that are typically the most restricted, help to raise your body temperature, and will prepare your nervous system for the work ahead.

Gecko

Reps: 5–8 (each side)

Step 1. Get on all fours with your hands under your shoulders and knees beneath your hips. Draw your shoulders back and downward (think “proud chest”), and tuck your tailbone slightly so that your pelvis is perpendicular to the floor. Brace your core.

Step 2. Raise your left leg 90 degrees out to the left side while simultaneously raising your right arm out to your side with elbow bent 90 degrees.

Step 3. Lower, and repeat for reps. Then repeat on the opposite side.

Chaturanga Flow

Reps: Perform the exercise for 30 seconds

Step 1. Get into a downward dog pose with your toes pressing firmly into the floor, and your hands pressing your butt up and back toward the ceiling.

Step 2. Bring your hips forward into a plank position (body in a straight line), and, keeping your arms tight to the body, lower your chest to the floor as in a pushup.

Step 3. From this position, extend your arms while arching your back and dropping your hips to the floor (upward dog).

Step 4. Lift the hips up and back to the starting, downward-dog position.

Mobile Table

Reps: Perform the exercise for 30 seconds

Step 1. Sit on the floor with your feet in front of you and knees bent 90 degrees. Place your hands on the floor behind you with your fingers pointing forward. 

Step 2. Push through your heels to extend your hips to lockout, so you end up in a tabletop position.

Step 3. Lower your hips back down and behind you. The motion should look like you’re swinging your hips back. Use momentum to begin the next rep.

Alternating Shin Box

Reps: Perform the exercise for 30 seconds

Step 1. Sit on the floor and with your left leg in front and your right behind you, knees bent, so that your left foot is directly in front of the right knee.

Step 2. Twist your torso to the right, raising your right knee up 90 degrees. Continue turning to the opposite side so that your right foot ends up in front of your left knee on the floor. If you need to, use your arms on the floor behind your body to help you shift from one side to the other.

Workout Directions

The workout is made up of two circuits. To perform a circuit, do one set of each movement in order, resting as little as possible between exercises. When you come to the end of the circuit, rest as needed, and then repeat the circuit for 2 to 3 total rounds. Complete all sets for the first circuit before you go on to the second one.

Circuit #1

1. Single-Leg Romanian Deadlift

Reps: 12–15 (each leg)

Step 1. Hold a dumbbell in each hand and stand on your right foot. Draw your shoulder blades down and together (think “proud chest”), and tuck your tailbone under slightly so that your pelvis is parallel to the floor.

Step 2. Begin bending your hips backward so that your torso moves toward the floor. Keep your head, spine, and pelvis aligned as you move, and allow your right knee to bend as needed. Your left leg will naturally extend behind you—squeeze the glutes on that side as it does.

Step 4. Try to keep your hips level with the floor, but it’s OK if your left toes rotate outward a little. Maintain your proud chest position—the weight will try to pull your shoulders forward, so fight to keep them locked back and down. Bend as far as you can without losing your alignment.

Step 5. Squeeze your glutes as you come back up, extending your hips to lockout. You can touch your left foot down for a moment if you need to regain your balance, and then begin the next rep.

2. Deficit Reverse Lunge

Reps: 12–15 (each leg)

Step 1. Stand on a box or step that raises you a few inches off the floor.

Step 2. Reach your right leg behind you and plant it on the floor. Reach both arms in front of you to help you balance, and lower your body with control until your rear knee nearly touches the floor.

Step 3. Drive through the left foot to stand up and bring the right foot back to the box. Complete your reps, and then switch legs and repeat.

3. Underhand-Grip Pulldown

Reps: 8–10

Step 1. Sit at a lat-pulldown station and grip the bar with palms facing you, hands shoulder-width apart. Secure your knees under the pad.

Step 2. Pull the handle to your collarbone, driving your elbows down and back and squeezing your lats. Control the weight on the way back up, and let it stretch your back at the top.

Circuit #2

1. Elevated Single-Leg Hip Thrust

Reps: 10–12 (each leg)

Step 1. Place a bench, box, or step that will elevate your foot a few inches above the floor; set another one behind it that’s even taller. Rest your upper back on the taller bench and place your left foot on the smaller one. Your hips and knees should be bent 90 degrees.

Step 2. Brace your core and drive through your left heel to extend your hips to lockout. Keep your right knee pulled to your chest as you rise. Control the descent back to the starting position. Do not let your butt rest on the floor between reps. Complete your reps, and then switch sides and repeat.

2. Single-Arm Row from Plank

Reps: 8–10 (each side)

Step 1. Hold a dumbbell in your left hand and place your right forearm on a bench, box, or step that elevates a surface a foot or so above the floor. Extend your legs behind you as in a pushup position and tuck your tailbone slightly so that your pelvis is perpendicular to your spine. Use as wide a stance as you need to maintain balance (the narrower you go, the more challenging it will feel).

Step 2. Brace your core. Keeping your body in a straight line from your head to your heels, row the left-hand dumbbell to your side. Avoid twisting your body—keep your shoulders square to the floor.

3. Narrow-Grip Pushup

Reps: 10–12

Step 1. Get into a pushup position on the floor, legs extended behind you. Move your hand placement in slightly so your hands line up with your chest (rather than your shoulders). Make sure your body forms a straight line. Shoulders pulled back and down, and tailbone slightly tucked so that your pelvis is perpendicular to your spine.

Step 2. Lower your body until your chest is just above the floor. Tuck your elbows close to your sides as you descend, and then push yourself back up.

Decompression

Finish your workout with the scorpion, designed to open up the hips and T-spine.

Alternating Floor Scorpion

Reps: 5 (each side)

Step 1. Lie on your stomach on the floor with your arms outstretched.

Step 2. Lift your left leg up and twist it over to the right side of your body, turning your hips to put your foot on the floor. Push your knee out as much as you can, ideally so that it points straight up to the ceiling. Your left shoulder will come off the floor as you twist, but try to keep the left arm reaching out so that it doesn’t come up more than it has to. Create as good a stretch as possible.

Step 3. Reverse the movement and repeat on the opposite side.

For another full-body workout that uses kettlebells, click HERE.

The post Get Toned with The Best Full-Body Workouts for Women at the Gym or at Home appeared first on Onnit Academy.

In addition to being a top-ranked MMA star, the indisputably beautiful Frey, of Arlington, TX, is also a radiation therapist with a master’s degree to boot. She visited Austin in January to co-headline the Onnit Women’s Sparring Party, a female-only event developed to build community and connections for female fighters of all skill levels. Afterward, Frey took time to discuss cyberbullying, body image, and education, proving that she kicks just as much ass in everyday life as she does in the cage.

Q&A with Jinh Yu Frey

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Friday’s are for flexing 💪🏼 right?! #champion #mma #invictafc #athlete #girlswithmuscle

A post shared by Jinh Hei Yu-Frey 유 진희 (@jinhyufrey) on Mar 29, 2019 at 1:01pm PDT

Onnit: What got you into fighting?

Jinh Yu Frey: Originally, I got into MMA just to stay in shape, but I’m such a competitive person, and I don’t really do anything half-assed. Once I start doing something, I’m like, “I’ve got to be the best at this!” [laughs]. Even if it’s just walking down the street behind someone, I’ll think, “I have to beat this person!” When I first started training, one of the girls I was training with was going into her first match and, watching her, I thought to myself, “I can do this.”

When you are in the middle of a fight, hitting and getting hit, what does it feel like to you?

It’s like a rollercoaster. I feel so much pressure, because I train so hard and my coaches have put so much time and energy into working with me. I feel that I have to do something amazing in there. At the same time, fighting is also very freeing. When I was younger, I thought I would be a regular artist. But fighting, being a martial artist, is still creative, and you still have a chance to express yourself and test your abilities. It’s a double-edged sword, because I’m so stressed out when I prepare for fights [laughs], but then fighting itself is so amazing because it’s my time.

What kind of supplements do you use to stay in shape?

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Thanks to all of you who took the time to vote, and thank you for supporting me on this wild journey.

A post shared by Jinh Hei Yu-Frey 유 진희 (@jinhyufrey) on Jan 15, 2019 at 10:55am PST

First and foremost, I try to avoid anything synthetic or not natural. I really like that everything is natural at Onnit. Alpha BRAIN® and New MOOD®️ are ones I use on a regular basis.

Your sister-in-arms, fighter and fellow Onnit Pro Tiffany Van Soest, has been vocal about taking on cyberbullies on social media. How do you handle internet haters?

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The quiet moments after training with @cynthiavancejp 🤣🤤🍕 @alliseeisgold said it best – Nothing tastes better than championship pizza. 📷: @enkrypt_losangeles

A post shared by Jinh Hei Yu-Frey 유 진희 (@jinhyufrey) on Aug 6, 2018 at 9:02am PDT

I try to look at the big picture. Maybe this or that comment is hurtful, but everybody is entitled to their own opinion, and not everybody is going to like me and what I do. But those people are not in my social circle. They don’t see the work that I put in or the ups and downs that I go through. They don’t see the obstacles and struggles. So what do they matter? Who cares what they think? Am I losing sleep over it? No.

I’ve actually had to tell my husband to stop defending me online. For a long time he thought he had to be my knight in shining armor and I’m like, “Stop. You can’t be on social media for three hours going back and forth with people. Just put your phone down and let’s watch a movie. Let’s hang out.” Social media becomes a problem when it takes up that much of your personal life. It doesn’t matter.

I usually get on social media just to post what I need for sponsors, and then I shut it down.

How did you balance your fighting career with school?

Man… I did not get a lot of sleep! [laughs] I thought I would fight until I got accepted into graduate school, but then I got signed by Invicta FC. At that point, I thought I would fight just until I was done with school. But Invicta was such a great opportunity, and I decided to keep fighting.

My Mondays were insane! I would get to work at 8 a.m. and leave at 3 p.m. Then I would run to UTA [University of Texas at Arlington], which was right around the corner, and I would go to wrestling practice for an hour. Then I would shower and drive to Fort Worth to go to more classes from 6 to 10 p.m. I was going for 12 hours a day straight. But I was passionate about everything I did, so it wasn’t as hard as it sounds.

Education is important to me, and I really wanted to get my degree so that I could have something to fall back on. Fighting was something I didn’t want to give up, either, because I was really starting to get some momentum in my career and there were so many great opportunities for women that weren’t there when I first started as an amateur. I think when you are passionate about things, you find a way to make it all work. Maybe you have to sacrifice a bit of sleep… or maybe you have to sacrifice a lot of sleep [laughs]. Maybe you don’t get a lot of time to do things on the weekends that you would want to do. You just have to prioritize and figure out what is important to you and what makes you happy.

You mentioned that you wanted your education to give you something you could fall back on. What are you career goals outside of fighting?

I finished my master’s degree and then, right after that, I quit working full-time, which I know is weird. Now that I have had more personal time, I really value that time versus being stuck in the 9-to-5 rat race. Once I’m done fighting, I would like to find a way to make a living, maybe teaching in a gym or something else. It would be great if I could use that expensive-ass degree [laughs] so that I don’t feel like it’s for nothing. But fighting is what I am focusing on right now. The clock is ticking! I have a limited amount of time that I can fight. I want to enjoy my later years, so, ideally, I would like to get out of the sport before I have any major injuries in my knees, back, or neck. I don’t want anything to happen that will be chronic or limit what I can do in my later years.

How do other women who aren’t fighters react to what you do?

It’s mixed, but I would say the reactions are mostly positive because cultural norms lately have really shifted. People want to see strong, athletic women. I still hear that I must be on performance-enhancing drugs or that I have the body of a 14 year-old boy, but I do what I love and my body is made to be a machine. I don’t care to impress anybody; I’m just here to get in the match and beat somebody’s ass [laughs].

Sometimes, when I dress up, I wish I could be more curvy and feminine, but this is what I got. This is what I have to work with.

What advice would you give women struggling with low self-esteem?

I think you need to find what it is that makes you feel beautiful, strong, and empowered. If I didn’t fight and I just had this straight, no-curves body, I would probably feel more self-conscious about it. But I’m fine with it because my body is a machine for fighting right now. I put it through hell, and this is the product. This is what it looks like so I can do what I love. So as long as you find what makes you happy, you will find acceptance within yourself.

You once said in an interview that many people think fighters aren’t smart and can’t do anything else. But you’re living proof that that’s false. How can we dispel that myth?

Get more people involved in martial arts. Martial arts speak to people from all walks of life. It is not necessarily just for people who are uber aggressive. Training is a great equalizer. I go to my jiu-jitsu school and have physicians and lawyers in my classes. The values martial arts teach speak to all people.

Outside of your sport, what are you passionate about?

Travel! I love to travel. I visited Iceland recently and it was pretty awesome. I actually spent the tail end of one of my fight camps there. It was a pretty wild experience.

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You know, cause it’s hump day and I have a thing for camelids. Experiences>things #cairo #pyramids #pyramidsofgiza #peru #inkatrail #kiss #adventurer #travel #backpacker #wanderlust

A post shared by Jinh Hei Yu-Frey 유 진희 (@jinhyufrey) on Feb 27, 2019 at 9:27am PST

How so?

The head coach was this seven-foot tall Viking and he would just be screaming at me in Icelandic! I had no idea what he was saying but I got the message. I thought, “OK, go harder!” [laughs] But Iceland was beautiful; it’s like a calendar everywhere you look.

Follow Frey on Instagram, @jinhyufrey.

The post Q&A with Jinh Yu Frey appeared first on Onnit Academy.

Take it easy, Walter White. We aren’t talking about meth, but something that may be nearly as addictive and dangerous: sugar.

The consumption of excess sugar has been linked to heart disease, diabetes, obesity, high blood pressure, and numerous other health woes (in April, we reported on the latest research). Most people know they need to decrease their sugar intake, but stumble when they start thinking of the foods they’ll have to give up in the process. Without sugar, could life be as sweet?

Relax, because it can be. You don’t have to kick your sugar addiction cold turkey, and low-sugar eating can still provide plenty of treats. If you’ve been Googling a no-sugar diet you can live with, our plan is sustainable, can help you lose weight, and will make you feel better than ever.

How Does Sugar Affect Your Body?

First of all, let’s explain what sugar is. When people hear the word, they immediately think of the white grains in a bowl on the breakfast table. But sugar, technically speaking, is the most basic building block of carbohydrate. With the exception of fiber, all forms of carbs are made up of what are known as simple sugars—glucose, fructose, and galactose. Simple sugars are found in fruits and sweets, for example, and when they bond with each other, they can form complex carbs, such as those in potatoes and grains. But no matter what kind of carbs you’re talking about, when they digest in the body, they’re all broken down into glucose.

“Sugar is absorbed primarily through the small intestine and into the bloodstream,” says Ashley Ortega, Wellness Manager and nutritionist for Victory Medical, a clinic in Austin, TX. “Once in the bloodstream, the pancreas is prompted to release insulin, which allows glucose to be taken into the cells so that it may be utilized to produce ATP molecules—the energy source that we use to do everything from thinking to lifting weights.”

Generally speaking, simple sugars digest very quickly and therefore raise blood sugar levels very sharply, promoting a strong insulin response. Complex carbs take longer to be broken down, and so they raise blood sugar less quickly, providing a longer, steadier supply of energy.

So, while you’ve certainly heard that sugar is “bad” for you, it isn’t inherently unhealthy. Rather, it’s a major source of energy. But when you consume excessive amounts of sugar, you run into problems. If you’re a generally healthy person who limits his/her diet to whole foods, so that your sugar intake comes almost entirely from fruits, vegetables, and whole grains, you shouldn’t have to worry about how much sugar you’re eating—it will automatically be held in check. Whole foods are naturally low in sugar, in most cases, and pack plenty of fiber to help slow down sugar’s digestion, which reduces the amount of insulin needed to manage blood sugar levels.

It’s when you eat processed foods that have sugars added to them by manufacturers that you get into trouble.

To be clear, sugar is sugar. No matter what the source, a gram of sugar has the same number of calories (four, just as every carbohydrate but fiber does) and is processed the same way in the body. But, according to Mike Roussell, Ph.D., a nutrition consultant to athletes and celebrities (mikeroussell.com), “There is a difference between eating Skittles™ and wild blueberries.” Candy, soda, and other foods we know to be unhealthy are much higher in sugar than whole foods, because the sweet stuff has been purposely added into the product. And what’s more, Roussell points out, these foods don’t have fiber like whole foods do (apart from lots of other healthy nutrients). This makes them easy to over-consume, and thereby damaging to your health. The poison is in the dose.

Eating too much sugar makes it nearly impossible for insulin to keep your blood sugar in a normal range, and that wreaks havoc on the body. According to a 2016 study, excess sugar consumption can lead to cellular dysfunction and inflammation. Furthermore, a review in the Journal of the American Medical Association found a distinct correlation between increased consumption of added sugars and the risk for cardiovascular disease—and that most adults consume far more added sugar than is recommended by health officials.

For some perspective, the U.S. Office of Disease Prevention and Health Promotion recommends people consume no more than 10% of their daily calories from added sugar, and the JAMA research discovered that, between 2005 and 2010, more than 71% of American adults took in greater amounts of the white stuff than that. In fact, 10% of us got 25% or more of our calories from added sugar.

What is the No-Sugar Diet?

The “no-sugar diet” is a popular search term on the Internet. But it’s not a branded eating philosophy; it’s a lifestyle. Also called a sugar-free diet, this way of eating seeks to remove sources of added sugar from your daily food intake. In other words, out with foods like candy and soda. Some people may also choose to limit or remove sources of natural sugar as well, such as fruits and certain vegetables. This means that no-sugar diets often have a lot in common with ketogenic diets, which we’ve been a fan of for a while.

Whether you want to cut back on sugar or cut it out completely, eating less sugar in general is a very healthy decision. A 2017 study discovered that reducing the intake of added sugar by even 20% could cut the number of life years lost through disease, disability, and early death for Americans by 777,000 by the year 2035, and save more than $10 billion in medical costs.

What is the Best Way to Cut Sugar from My Diet?

If you currently eat sugar with the rapaciousness of the average American, start by cutting back gradually, and with the most decadent and obvious sources of added sugar. You don’t necessarily need to follow a low-carb diet yet; start by following a low-crap diet.

Roussell offers a hierarchy of carbohydrates to use as a guide. “It’s based on the fact that since not all carbs are created equal, there is a spectrum in which you can restrict them,” he says. The following is a list of all the major sugar-containing foods. The sugariest among them is at the top, and the sugar content drops the further down you go. The ones at the top are also the most dense in calories while (generally) containing fewer nutrients, and, as you approach the bottom of the list, the nutritional content improves while calories and carbs drop off.

Start by decreasing or eliminating your consumption of the foods in the first category, and work your way down slowly as your sweet tooth lessens.

The Hierarchy of Carbs, from Worst To Best

1. Foods containing added sugar. Sweets such as candy, pastries, sweetened drinks (sodas and high-sugar energy and sports drinks), sweetened foods (such as yogurt with fruit on the bottom).

2. Refined grains. White bread (and other low-fiber breads), white rice, pasta, crackers, bagels, baked goods.

3. Whole grains/starches. Brown rice, oats, whole-grain bread, quinoa.

4. Fruit. Apples, bananas, peaches, pineapples, pears, berries, etc.

5. Starchy vegetables. Carrots, potatoes, pumpkin, squash, beets, etc.

6. Green vegetables. Asparagus, broccoli, cabbage, lettuce, spinach, Brussels sprouts, etc.

Eliminating sugary foods doesn’t have to mean cutting out all snacks and desserts. You can swap foods from the lower levels of the spectrum in for the ones on the higher rungs to avoid hunger and ease temptation. For example, start substituting strawberries for Starbursts™. If you usually eat cheeseburgers and drink soda at lunch, try switching to burgers in whole-grain buns or lettuce wraps and sip on sparkling water.

If you already eat pretty healthy but want to reduce your sugar intake even further, identify the highest-sugar food category you eat from the most and aim to replace it with more foods from the next category down. Perhaps you’re a regular consumer of vegetables and high-protein foods, but you have a weak spot for refined-grain products such as bagels at breakfast or dinners of pasta made with bleached flour. In this case, you could switch to whole-grain toast at breakfast and whole-grain pasta dinners. Once you get acclimated to the taste of those foods, you can go a step further and try vegetable-based alternatives, such as lettuce wraps instead of tortillas for your tacos, spaghetti squash instead of whole-grain pasta, or cauliflower rice in place of regular rice.

Never remove a carb group from your diet if you are still eating foods from a group above it. For example, don’t cut out apples if you are still gorging on bagels. Apples have plenty of vitamins, minerals, and fiber that bagels don’t, so eliminating them before you do white dough makes no sense.

If you’re still stumped on how to construct a low-sugar meal for yourself, Ortega recommends filling half your plate with non-starchy vegetables, dressed with olive or avocado oil. Fill the rest of the plate with a protein-rich food (such as meat or fish). “Even if you decide to try a dessert afterward,” she says, “you’ll be less likely to indulge if you’ve filled up on low-sugar veggies.”

Another strategy that may help you to replace carbs in your diet without feeling hungry: eat more fat. Not only is fat more satiating than sugar, research suggests it may be a lot healthier to base your diet on long-term. A 2017 study on populations in 18 different countries found that higher-fat diets were not associated with cardiovascular disease, whereas high-carb intakes were associated with a higher risk of all-cause mortality. Researchers went on to say that saturated fat intake seemed to have an inverse association with risk of stroke. So keep organic cheeses and nuts on hand for easy snacks, and don’t be shy about eating pasture-raised beef and wild salmon.

How Long Does it Take to Lose Weight?

To lose weight and keep it off in a healthy manner, you need to create a calorie deficit with your diet and aim to lose one to two pounds per week. Any more than that, and your weight loss won’t be pure fat—it will be water and lean mass, including muscle.

Ortega says that clients who restrict sugar usually see quick weight loss. “Fiber, protein, and fats are more satiating, and provide longer-lasting energy than simple sugars,” she says. “By avoiding blood sugar spikes and drops, you are also able to avoid food cravings that lead to excessive calorie intake and fat storage.”

What Foods Have Zero (or Low) Sugar?

Refer back to the carb hierarchy above and you’ll see that vegetables, particularly greens, have little to no sugar, so they’re always a safe bet when you’re hungry. Of course, the typical keto-friendly foods—meats, fish, eggs, cheeses, avocados, and other foods rich in protein and fat—are sugar-free. Below is a short list of no- to low-sugar options.

• Animal proteins (beef, chicken, turkey, pork, fish, etc.)
• Unrefined oils (avocado, coconut, olive, etc.)
• Butter, ghee, cheese
• Avocado
• Eggplant
• Green beans
• Kelp noodles
• Zucchini noodles
• Mushrooms
• Spinach
• Watercress
• Radish
• Kale
• Celery
• Broccoli
• Bell pepper
• Cucumber
• Asparagus
• Tomato
• Mustard
• Salsa
• Coffee
• Tea
• Watermelon
• Lemons/limes
• Whole milk
• Berries

Remember that sugar/carbs are a big energy source for the body, so, unless you’re ready to commit to a very low-carb or keto diet, you shouldn’t aim to stop eating carbs entirely. The more active you are, the more carbs you should consume to fuel your workouts, recreation, etc. For instructions on how to set up a lower-carb diet that still permits enough sugars to support an active lifestyle (and allows you to enjoy a wide variety of foods), see the Mod Keto eating plan in our FREE ebook on the keto diet.

Are Artificial Sweeteners Dangerous?

Many people try to replace the sugar in their diets with drinks and snack foods that contain artificial sweeteners, which typically contain few or no calories and have little impact on insulin. According to Harvard’s School of Public Health, research is still inconclusive as to whether these sugar substitutes are safe long-term, but they may be useful for weaning people off sugar—that is, if they don’t compensate by eating greater amounts of food overall.

Ortega cautions against consuming artificial sweeteners. “They may prompt you to continue to crave the taste of sugar,” she says, which can lead you to over-consume sweet foods, or just more food, and result in weight gain. “They may also negatively impact your microbiome.” That is, the balance of bacteria in your gut that help you digest and assimilate food properly. The gut biome is also intertwined with your immune system. Instead, Ortega suggests focusing on eating more real foods with lower sugar content.

The No-Sugar Diet Plan

Below is an example of how a person who wants to minimize sugar in his/her diet could eat over the course of a day, courtesy of Ortega.

Breakfast

2 eggs, any style

1/2 avocado

1 cup zucchini, sautéed with olive oil

Snack

8 walnut halves

Lunch

3 oz. grilled chicken (breast or thighs)

1 cup of steamed cauliflower with 1 oz. melted cheese

1 cup steamed green beans

Dinner

3 oz. wild-caught salmon, baked

1 cup asparagus and 1 cup mushrooms, sauteed in 2 tbsp ghee butter

Dessert

8g 100% dark chocolate shavings with 2 tbsp coconut whipped cream

How Do I Look for Sugar on Food Labels?

Shakespeare told us that a rose by any other name would smell as sweet. It also holds that sugar by any other name—no matter what manufacturers try to disguise it with on a label—is still sugar. By knowing the different names sugar can be called, you can make better choices when faced with confusing food labels.

According to the U.S. Dietary Guidelines, some of the names that added sugars can go by on food labels can include the following. If you see these near the beginning of an ingredients’ list, avoid the product, or at least use small servings.

• anhydrous dextrose
• brown sugar
• confectioners powdered sugar
• corn syrup
• corn syrup solids
• dextrose
• fructose
• high-fructose corn syrup (HFCS)
• honey
• invert sugar
• lactose
• malt syrup
• maltose
• maple syrup
• molasses
• nectars (e.g., peach nectar, pear nectar)
• pancake syrup
• raw sugar
• sucrose
• white granulated sugar

Remember, sugar is sugar, regardless of what name it goes by. “Whether they are adding coconut sugar or traditional sugar to a product,” says Roussell, “it doesn’t make any difference to your body.”

The post The No-Sugar Diet Plan: Food List & More for Getting Results appeared first on Onnit Academy.

Having a healthy gut is not only important for optimal digestion and nutrient absorption, but there is also growing evidence that a balanced gut can support the body’s immune system too.

Enter your new best friend: Saccharomyces boulardii.

What to Know about Saccharomyces Boulardii: Benefits & Uses

What Is Saccharomyces Boulardii?

While its name may be intimidating, don’t worry—Saccharomyces boulardii (pronounced “sack-car-oh-my-sees boo-lard-dee”) is not a new type of dinosaur. Rather, it’s a gut-friendly yeast that functions as a probiotic. Also known commercially as Florastor (as in gut flora), this yeast acts similarly to how the good bacteria in our body does; it neutralizes bad bacteria—pathogens that can wreak havoc in the gastrointestinal tract.

“Probiotics in general are the friendly organisms, usually belonging to various bacterial strains,” says Shannon Ehrhardt, R.D., an EXOS Performance Dietician. “Saccharomyces Boulardii is a probiotic, but, unlike its bacterial counterparts, it’s actually a yeast. S. boulardii can be very beneficial for overall gut health, helping to maintain a healthy balance of good and bad microorganisms.”

Problems with the intestinal barrier can be linked to health issues within the GI tract. The digestive system is the first line of defense for the immune system, so having healthy gut flora helps keep harmful bacteria from getting into our bloodstream.

What Are The Benefits of Saccharomyces Boulardii?

Much like your best friend that hates your boyfriend but supports you anyway, S. boulardii can help you put up with a lot of shit. No, really, S. boulardii has been used for the last 30 years to support the gastrointestinal tract by helping protect the gastrointestinal barrier, which has the effect of making you more, er, regular.

For example, when taking antibiotics, digestive complications such as loose, watery stool can occur as the antibodies work to rid the body of bad bacteria. Unfortunately, this takes the good bacteria along with it. S. Boulardii has been shown to aid the body’s ability to control its normal eliminations.

Similarly, uncomfortable and irregular bowel complications can occur when traveling, especially to foreign countries. When consumption of strange or unusual foods or drinks that your body is not used to occurs during travel, S. boulardii administration has shown positive results.

S. boulardii supports the protection of the intestinal lining from harmful bacteria. It promotes a healthy immune system and the continued function of the gastrointestinal barrier, as well as aids digestive enzymes for nutrient absorption and digestion.

What Foods Have S. Boulardii?

When initially discovered, S. boulardii was found to be in the fruits mangosteen and lychee. In 1920, French scientist Henry Boulard noticed that natives of IndoChina were using these plants by drinking the tea made from the fruit skins. He was later able to isolate S. boulardii (named for Boulard, if you hadn’t figured it out already) from these fruits, giving rise to its use in supplementation.

Outside of these foods, S. boulardii is hard to find in natural substances and is therefore most commonly consumed through over-the counter supplements (it’s included in Onnit’s Total GUT HEALTH™).

“With Total GUT HEALTH™, you not only have probiotics, but prebiotics as well, and betaine HCL—which promotes an optimal acidity level in the stomach,” says Ehrhardt. “It’s kind of a one-stop shop for everything your gut might need.”

It’s a good idea to actively include other probiotics in your diet alongside S. boulardii. You can get probiotic bacteria from kefir, sauerkraut, yogurt, miso, kombucha, and kimchi.

Can S. Boulardii cause bloating?

Some users have reported an increase of gas and bloating after taking S. boulardii. Otherwise, it is known to be safe for use in healthy individuals. Those with compromised immune systems should take caution and consult with a doctor before taking S. boulardii because, being a yeast, it comes from the fungus species and can lead to the presence of yeast in the blood.

How long does S. Boulardii take to work?

When taking S. Boulardii via capsule, the release of the yeast cells will occur within 30 minutes. The cells settle in the gut over about three days but will be absent from the system within roughly five days, according to the Denver Naturopathic Clinic. As S. boulardii is nonsystemic, it does not travel outside of the GI tract to the rest of the body.

For more about gut and digestive health, check out our articles “The Benefits of Digestive Enzymes”, “Gut Health – It All Starts with Gut Bacteria”, and “Gut Health, Probiotics, & The Effectiveness of the Mind”.

The post What to Know about Saccharomyces Boulardii: Benefits & Uses appeared first on Onnit Academy.

The 29 year-old from Riverside, CA, visited Onnit in January to headline our Women’s Sparring Party, a female-only event designed to build community and connections for female fighters of all skill levels through the sharing of knowledge, stories, and lots of sweat.

Van Soest revealed that she’s equal parts warrior and poet, as well as a surfer and passionate social issues advocate.

Q&A with Tiffany “Timebomb” Van Soest

Onnit: How do you feel as a woman competing in a sport that’s dominated by men?

Van Soest: I see a lot more women involved in combat sports now than when I first started. As far as being a woman in a male-dominated industry, I think women fighters face the same issues that women face everywhere—the difference is that we are getting punched in the face [laughs]. Promoters don’t put women on the main event card as often as they do men. It is starting to happen more and more now, which is awesome, but pay discrepancy is still the same.

How can women fighters command the same pay as men?

We definitely don’t get paid the same as men unless you are in the top two percent of the sport, like a Ronda Rousey was. The level of competition among women has increased and women have gotten better and put on more exciting fights—we need to continue to do that until the point that there is no denying it and promoters say, “Hey, these girls are good. They need to be paid!”

Also, we women fighters need to band together and lift each other up, not tear each other down.

Speaking of which, in past interviews, you’ve mentioned being body-shamed for how muscular your thighs are. How can women come together to prevent that?

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Body surfing, shell collecting, and roaming through rice fields kicking banana trees. Yup, just another #Sunday 😁🌊🐚🌴 #balilife #nevergrowup #tiffanytimebomb #activerestday #wildandfree #muaythai #kickboxing #glorycollision #warriorbun #liveyourdreams #followyourheart 👙@blacktip_swimwear

A post shared by Tiffany ‘Time Bomb’ van Soest (@tiffanytimebomb) on Dec 3, 2016 at 11:21pm PST

When I was younger, I struggled with thinking, “Man, my legs are so big.” I still think that sometimes. That’s always been my insecurity. But I would say to women struggling with their self-esteem that strong is sexy!

Women share an understanding of what it is like to be a woman. With the way the media portrays women, we can never win. All the airbrushing and photoshopping, it’s so unrealistic. We need to come to each other’s defense and compliment how one another look, not contribute to the criticism.

You’ve spoken out about bullying and sexual harassment on social media. What tips do you have for women to avoid that kind of negativity online?

Never ever, ever, ever read the comments! I think people leave demeaning comments because there are no consequences for it. If you were to say the things people say online in person, you would get the shit beat out of you [laughs]. Or the cops would get called. But because these haters can hide behind a computer screen, they can just say whatever.

Every great once in a while, I’ll respond. I try not to, but when I’m close to a fight, I’m a little on edge anyway so that’s when I might make a comment back. I’ll think to myself, “I’m getting into this; I wish someone would say something to pick a fight with me!” [laughs]

As an elite athlete, performance and recovery are hugely important for you. What supplements do you use to help on those fronts, and what advice would you give to female athletes who are looking to use supplements?

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💣💪🏼 Although it’s not easy, it’s simple- stay disciplined, do the hard work, and you will continue to evolve. Timebomb version: BSF (best so far) #tiffanytimebomb #hardworkpaysoff #discipline #kickboxing #superbantamweight #strengthandconditioning #martialarts #weightcut #fitness #shamelessselfie #flex #fitfam @optimumtrainingandperformance @kineticimpactrp @nghia_pham_ @chiltonic_cryotherapy @alliancebjjsandiego @studio540 @theboxingclubsd @citaljose @onnit @elixinol @balimma @shreda_striking @empirefitclub_bali @coach_mariani @cheflarios @madetofit @tonytccummings @glorykickboxing

A post shared by Tiffany ‘Time Bomb’ van Soest (@tiffanytimebomb) on Mar 7, 2019 at 9:44pm PST

I like MCT oils for my coffee and smoothies. I use them daily. Also, Alpha BRAIN® Instant, which helps me focus during training. I love that, with Onnit, all the ingredients are earth-grown and you know exactly where they are coming from. I try to avoid taking anything synthetic as much as possible.

As far as advice to women looking to take supplements, I would say it is about knowing your body. If you feel like your energy is a little bit depleted, you may need B vitamins. If you are working out a lot, maybe you need more protein to help with muscle recovery. Be aware of what you need help with and do your research to find out what you might need to supplement with. It is not one size fits all.

What are some stereotypes you want to address regarding female fighters?

There’s a stereotype that we aren’t as feminine as other women because we’re fighters, and that’s not true. I cry almost every day in training camp [laughs]. There’s a stigma that we are really tough and mean and it’s like, “Yeah, for maybe 15 minutes at a time!” Just because we are fighters doesn’t mean we are not humans.

You’re open about your struggles with social anxiety. What ways can we shed more light on mental health problems for athletes?

I think everyone has mental health issues, but not everybody talks about it and that is the difference. Just because you don’t talk about it doesn’t mean you don’t have it in some way. I have always felt comfort when my favorite athletes or celebrities would talk about their problems. I would be like, “Oh my gosh, me too!” I would feel so relieved to know I’m not alone. It takes it a step further when it is someone you look up to and you’re like, “Oh this person who has all this also struggles with the same thing as I do,” and it makes you feel like it’s OK to be yourself.

I think being someone that has some sort of a platform means it’s that much more important for you to be using that platform for something good. To unite people and bring people together.

A lot of your fans may not know that you’re doing spoken word performances and writing poetry these days. How did you get started and how have they helped you with your social anxiety?

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Step 1: Listen to your heart. Step 2: Write down what it says. Step 3: Read it aloud on stage in front of strangers. 🖤📝#spokenword #tiffanytimebomb #poetry #openmic #soulbomb

A post shared by Tiffany ‘Time Bomb’ van Soest (@tiffanytimebomb) on Aug 29, 2018 at 1:51pm PDT

I have always liked to write poetry and watch spoken word but when I went to the Onnit Influencer Summit [in September 2017] and saw In-Q perform, it really inspired me. He took us through a writing workshop and that was the first time I had written anything in years. Something about him inspired me to want to write again and perform, which I had never done before. I wrote about anxiety, because during one of the nights over the course of same weekend, we had a social event with all the participants, and I went back to my hotel feeling so frustrated at myself. I had so much anxiety about being around all those people and I felt like I was being really socially awkward [laughs]. I wrote a poem about anxiety that night. When I read it out loud and performed it for the first time—by myself, obviously!—the emotion came out and it felt so good to express myself in that way. There was something just so powerful and liberating about it.

I had always considered my fighting to be like poetry in motion, because it is an expression of how I feel and the hard work I have done. It is called “martial arts,” after all. A lot of emotion goes into my training and it is such an outlet for me. My fighting is like poetry, but doing it at such a highly competitive level, it is really stressful. I found that, with poetry, I get the same release as with fighting, but without the same stressful circumstances. They are both poetry, in a sense, but in different forms.

Outside of fighting, what are you passionate about?

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💚🌊 #yew #surf #southswells #tiffanytimebomb #saltwatertherapy 📸: @tomkaestnerphoto

A post shared by Tiffany ‘Time Bomb’ van Soest (@tiffanytimebomb) on Oct 18, 2018 at 9:55pm PDT

I love surfing and being on the beach. Surfing is a way for me to disconnect. Once I paddle out there, everything just goes away. When the waves are really big, I can push myself and continue to discover who I am on the inside. When the waves are mellow, I can just focus on surfing. Either way, you are cooperating with one of the greatest forces on this earth, which is the ocean. It can be either humbling or empowering.

What encouragement would you give to women wanting to break into martial arts?

You’ve just got to jump in head first! It’s never too late. Women think they are too old or will never be good enough. You just have to show up. That is the most important thing.

See Van Soest in her upcoming rematch against Anissa Meksen on March 9th for GLORY Kickboxing, and follow her on Instagram, @tiffanytimebomb.

The post Q&A with Tiffany “Timebomb” Van Soest appeared first on Onnit Academy.

Strengthen and Tone Your Core and Abs With These Workouts

Onnit consulted a core-training expert to create the best workouts for ladies of every level, beginner to advanced.

The 4 Pillars Of Core Training

According to Sarah Jamieson, CEO of Moveolution and co-creator of the Onnit Academy Durability Certification, core exercise can be filed into four different categories.

– Anti-Extension: These exercises make you work to resist extension at the spine (aka arching your back). Example: the classic plank.

– Anti-Lateral Flexion: These moves have you resisting sideways bending of the spine. Example: the side plank.

– Anti-Rotation: Resist rotation at the spine (twisting in either direction). Example: a Pallof press.

– Controlled Rotation: Rotate the spine purposefully (as opposed to being unable to control its twisting). Example: a cable woodchop.

You’ll notice that there’s no category for pure spine flexion, such as you would do in a crunch or sit-up exercise. This is not part of a safe and effective core training program, so we’re leaving it out (see “Why Are Situps Bad For You?” below).

Stick to the pillars above, and you’ll lay a foundation of core stability and strength that prevents injury and, of course, makes it possible to get lean, sexy abs.

Can I Do Core Workouts Daily?

One of the oldest myths in fitness is that you have to work abs every day in order to see the muscles and maintain a strong core. First of all, having visible ab definition comes down (almost entirely) to being lean. So if you want to see your abs, eat fewer calories and exercise until the fat burns off them. If you want a strong core, you should be conscious of how you’re using your abs every day, but you only need to train them hard and directly with the same frequency you would other muscles—two to three times per week.

“There are two kinds of core training,” says Jamieson, “core stability and core strength.” In many exercises, the two will be trained at the same time, but it’s important to understand the different ways in which your core works. “Core stability is the ability to stabilize the spine and pelvis,” says Jamieson. In any training you do, you always want to begin with your spine long, and maintain the natural arch in your lumbar. Your pelvis should be perpendicular to the spine, not tilted forward or back. When you move—or something else tries to move you—it’s your core stability that kicks in first to clamp down on the spine and pelvis, preventing them from going into positions that could hurt you.

“We work core stability naturally every day, and it should be worked daily,” says Jamieson, “but not necessarily in the gym.” Your posture plays a big role in maintaining core stability, so Jamieson suggests being more conscious of good body positions when doing your daily activities, including sitting and walking. Think about keeping your shoulders back and down (think: “proud chest”), your pelvis parallel with the floor, and your chin tucked, so that your head is in line with your spine. This can help reduce the risk of tight hips, lower-back pain, and many kinds of injuries. Jamieson also recommends daily diaphragmatic breathing that focuses on connecting your movements with breathing patterns. For examples of breath-work variations, visit Jamieson’s video library.

The counterpart to core stability is core strength, the ability to transmit force while the core is stabilizing the spine. (Take note of this: you need good core stability before you can build great core strength.) Think of building core strength like you do any other kind of strength—it’s intense training, and therefore doesn’t need to be done on a daily basis.

Core strength training includes all the moves you typically think of as “ab exercises,” but isn’t limited to just those. It can really comprise any exercise that relies on your core—even if the main focus of the exercise is on another area of the body. Squats, deadlifts, and overhead presses all depend heavily on the core muscles, and can help train core strength as well as give you a sharp set of abs (provided your body fat is low enough to see them).

There are two notable exceptions, however, that don’t belong in a core-training program: crunches and situps.

Why Are Situps Bad For You?

“I have a lot of clients who say, ‘I want a six-pack,’” says Jamieson. “Well, that’s a great goal to have. However, we are not going to get there through exercises that flex the spine, because we know that is not the best way to train your core.” The problem with crunches and situps is that the motion flexes the spine, particularly the lower spine (lumbar). Done repeatedly over time, this can damage intervertebral discs in the spine and create lower-back pain. “Generally speaking, 80% of the population suffers from lower-back pain,” says Jamieson, “because of accumulated and/or compounding poor postural habits and movement dysfunction.” Adding more spinal flexion to the problem via our core training is like pouring gas on a fire.

Research from Harvard supports using plank variations over crunch and situp exercises to train the core more thoroughly and with less risk for injury. 

Jamieson says to sprinkle core strength exercises (such as those that follow below) into the workouts you’re already doing a couple times per week, and focus on making big, functional exercises, such as deadlifts and farmer’s walks, the cornerstones of your workouts. They work your core in conjunction with lots of other muscles, helping you get better, faster results for the time you put in.

How Do I Get Started With Core Training?

If you’re new to core training, or just getting back into working out, you should start with exercises that use the floor to help you stabilize. The more of your body that’s in contact with the floor, the more stable your movements become, and the more feedback you get from your body on how you’re performing the exercise. These moves may not look too challenging, but you’ll feel them right away, and they’ll help you progress to even tougher moves.

*Always consult with your doctor before starting any exercise program, especially during pregnancy or following childbirth.

Beginner Core Exercise #1

Resistance Band Leg-Lowering

Step 1: Anchor a resistance band to a sturdy, stable object, such as a weight bench, power rack, or cable station.

Step 2: Lie flat on the floor with your head right behind the band. Tuck your tailbone under slightly to ensure your back is completely flat against the floor and that there is no arching of the spine.

Step 3: Start the move by driving the weight of your feet into the floor through your heels.

Step 4: Reach back and grasp the resistance band, raising it over your face. Now pull your arms down and forward toward your chest, keeping the wrists in line with the forearms. This will put tension on the band, and encourage your shoulders and trunk to stabilize your arms and body prior to executing the leg lift.

Step 5: Now raise your right leg up to 90 degrees, keeping your knee as straight as possible. Hold the position 5 seconds. Lower your leg, raise your arms back up to take tension off the band, and then repeat the entire movement. Do all your reps on one leg, and then work the other one on your next set.

Do sets of 5–10 reps.

Beginner Core Exercise #2

Bear Crawl

Step 1: Get on all fours with your feet flexed so your toes are touching the floor. Your shoulders should be directly over your wrists and your knees should line up with your hips.

Step 2: Brace your core and extend your knees slightly to raise them off the floor. Begin crawling forward, moving your left foot in time with your right hand, and then vice versa. Go forward a few steps, and then crawl backward. Each step is one rep.

While executing the movement, be mindful of maintaining a long spine and keeping the head, spine, and pelvis aligned. If you like, place a towel, block, or water bottle on your back to remind you to keep your back flat and core rigid.

Do sets of 5–10 reps.

How To Stretch Your Abs

Before doing a core workout, warm up with these moves to mobilize your back and hips, courtesy of Onnit Durability Coach Cristian Plascencia (@cristian_thedurableathlete on Instagram).

Beginner Core Workouts for Women

These workouts focus on developing stability in the core and lower back. They’re ideal for new moms who are ready to get their pre-pregnancy body back. Often times, pregnancy weakens the muscles and tissues that support the uterus and other pelvic organs. As a result, they can shift position. Strengthening the deep core muscles with the following movements helps things shape up down there.

Beginner Core Workout #1

Jamieson, a mother herself, says this routine can be done six weeks postpartum, and for up to three months. You can do it on its own day, or tack it on to the beginning or end of workouts you’re currently doing. Perform the routine two to three times per week.

Perform one set of each exercise in sequence, resting as needed between sets, and then repeat. So you’ll do one set of 1A, rest, then 1B, rest, 1C, rest, and repeat. Start with sets of 3–5 reps for each move, and repeat the exercises for 10 minutes. Add time each week, eventually building up to 10 reps per exercise and a 25-minute workout.

Pay constant attention to your pelvic position, and make sure to breathe intro your diaphragm so your belly expands 360 degrees (your chest and shoulders should not rise first). Breathing like this enhances your stability.

1A Upper-Body Rolling Pattern

Step 1: Begin by lying on the floor with your arms fully extended over your head. Tuck your pelvis so that your lower back flattens against the floor.

Step 2: Begin reaching your left arm across your face, just under your chin, keeping your other arm fully extended behind you. Brace your core. Slowly bring your arm to the other side of your body, twisting the torso. The lower body should remain motionless until the upper body pulls the lower body over. Be sure to keep your feet down on the floor—actively push them down as you twist. Pause here.

Step 3: Now extend your left arm, reaching forward for the direction you’ve been turning, and then slowly lead the rest of your body over, landing stomach down on the floor. Allow your feet to roll over when you can’t turn your shoulders anymore.

Step 4: Reverse the entire motion to return your body to the starting position, and then repeat to the opposite side.

One roll to each side equals one rep.

1B Functional Squat Progression 2

Step 1: Get on all fours and tuck your pelvis under slightly to create a long, neutral spine.

Step 2: Bring your right foot to the outside of your right hand, landing in a kneeling position (as in a mountain climber). Then raise your left foot up and place it back on the floor so it rests on the ball of your foot.

Step 3: Step forward with your left leg to move into the bottom of a squat. As you are shifting your leg, tilt your pelvis to see that it lines up with your spine as you plant your foot. Reach out with both arms to help you keep balance.

Step 4: Actively hold the bottom squat position for 3–5 seconds. Then raise your hips up slightly to create space to step back. Place your hands on the floor and take your left leg back to the starting position, resting your knee on the floor.

Step 5: Extend your torso up to a half-kneeling position, keeping your arms extended out front. Slowly return your whole body to the starting position.

A mountain climber into the squat on each side equals one rep.

1C Horned Deadlift

Step 1: Place a moderate-weight kettlebell on the floor between your feet.

Step 2: Stand tall, root your feet into the floor by twisting them outward slightly (but don’t let your feet move). Imagine twisting up some turf beneath your feet—you should feel your glutes fire up. Drive your arms down, reaching for the floor, to create muscular tension throughout the body.

Step 3: Keeping a slight bend in your knees, hike your hips back and reach for the kettlebell. Make sure your head, spine, and pelvis make a long straight line.

Step 4: Grip the kettlebell handle hard—try to crush it. Pull your shoulders down and together (think: “proud chest”) and take a deep breath into your belly. Brace your core.

Step 5: Explosively extend your hips and pull the kettlebell upward, sliding your hands around the horns as it rises until the weight settles at your chest and your forearms are vertical.

Step 6: Press the bottom of the kettlebell into your chest, being careful not to let your ribs flare (core stays tight). Keep your chest proud.

Step 7: Holding the weight tightly against you, hike your hips back again, pushing your weight onto your heels.

Step 8: Pause when you feel a stretch in your hamstrings, and then press the hips forward again to stand tall.

All of the above is one rep.

Beginner Workout #2

After you’ve mastered Beginner Workout #1, progress to this routine that can take you from the three-month mark forward. Perform the workout as you did the previous one, but do 10–15 reps per set (and each side) and train for 10 minutes. Add time each week.

1A KB Goblet Squat

Step 1: Stand behind a kettlebell, root your feet, and clean the weight up to chest level, as described in the horned deadlift exercise above.  

Step 2: Actively pull your hips down to the floor, sitting back into a squat while you drive the knees forward and outward. Go as low as you can while keeping your head, spine, and pelvis aligned. If you feel your tailbone tuck under, stop there.

Step 3: Hold the bottom position 3–5 seconds, and then actively press the floor away to stand tall again.

1B Bear Crawl

See the directions under Beginner Core Exercise #2 above.

1C Single Arm Steel Club Carry

Step 1: Hold a moderate-weight steel club (five to 15 pounds) in your right hand, arm bent 90 degrees. Focus on stabilizing the club by keeping a firm grip and activating your arm muscles to keep the shoulder down and back, and your elbow close to your side.

Step 2: Tuck your pelvis under slightly and brace your core. Extend your left arm 90 degrees out to your side to help you balance, and then raise your left knee above hip level.

Step 3: Take a step forward while maintaining the stability in the arm holding the club. Repeat for 5 steps, and then switch arms.

Advanced Core Exercises

Once you’re dominating the exercises and workouts listed above, take your core training up a notch by adding these moves to your repertoire.

Advanced Core Exercise #1

KB Plank with Arm Raise

Step 1: Place two kettlebells on the floor, shoulder-width apart. Get into a pushup position with your hands on the kettlebells and feet out wide for a solid base of support. Your wrists must be straight, not flexed or extended. Tuck your tailbone under slightly, flex your glutes, and brace your core.

Step 2: Let go of one kettlebell and raise your arm straight out in front of you. As you raise it, keep your shoulder pulling back and downward—don’t shrug as you lift your arm. Hold the top for 2 seconds.

Step 3: Replace your hand on the kettlebell and raise the opposite arm.

Perform 5–10 reps per side.

Advanced Core Exercise #2

KB Renegade Row w/ Arm Raise

Step 1: Set up as you did for the plank with arm raise above. Be sure to hold the kettlebell handles in the middle.

Step 2: Raise your right arm up, as described in the plank with arm raise, and then grip the kettlebell again.

Step 3: Press into the floor as hard as you can with your left hand and foot, and then row the right-hand bell to your side. Squeeze your back muscles as you pull. Avoid twisting your shoulders or hips as you row, and bring your elbow tight to your waist.

Step 4: Lower the kettlebell back down and repeat on the opposite side.

Perform 5–10 reps per side.

Advanced Core Workout for Women

Perform the workout as an EMOM (Every Minute On the Minute) for 15 minutes. Start a timer and begin your first set of the first exercise at the top of the first minute. When you finish your reps, you have the rest of that minute to relax. Then you’ll do your first set of the second exercise (1B) at the start of the next minute. At the top of the third minute, do 1C. Repeat the exercises in that fashion until 15 minutes are up. Perform 10–15 reps per set.

1A Steel Club Deadstop Swing

Step 1: Hold a light- to moderate-weight steel club with both hands at the bottom of the handle.

Step 2: Keeping a slight bend in your knees, hinge at the hips, driving them back while you maintain a long spine with head and pelvis lined up. Extend your arms out long in front of you, but keep your shoulders pulled back and down.

Step 3: Lift your hips up slightly to create space to swing the club back in between your legs. Then drive your hips up and forward to propel the club up to shoulder height.

Step 4: Hinge at the hips again, breaking the speed of the swing by letting it come back between your legs and stop on the floor. Reset, and repeat.

1B KB Plank With Arm Raise

See the directions under Advanced Core Exercises above.

1C Double-Racked Crossover Farmer Carry

Step 1: Grasp two kettlebells whose combined weight makes a moderate load—30–50% of your total body weight.

Step 2: Hold the kettlebells by the handles with hands facing each other and resting your forearms on your chest.

Step 3: Engage your core by bringing your belly button up and into the body. Brace your core to support the weight. Cross your right foot over your left, and then step out with your left foot.

Step 4: Cross your right foot behind your left, and step out again. Stand tall and avoid bending in any direction while you move. Repeat for 10–15 reps in one direction and then repeat in the other.

15-Minute Core Workout, No Equipment

Perform each exercise for 45 seconds (on each side where applicable). Rest as little as possible between exercises. Repeat for 3 rounds, or until 15 minutes expires.

1A Downdog To Plank 

Step 1: Get on all fours and then push your hips up and back into the downdog position. Your head, spine, and pelvis should form a long line and your arms should be straight and pressing into the floor. Bend your knees as needed, but keep your pelvis straight—don’t allow your lower back to round over. Hold for 5 seconds.

Step 2: Slowly extend your hips to lower into the top of a pushup (a plank). As you move to the plank position, pack your shoulders together and press your heels back to create a straight line with your body. Hold the plank for 5 seconds.

1B Cook Hip Lift

Step 1: Lie on your back with your knees bent about 90 degrees, feet planted on the floor and in line with your shoulders.

Step 2: Raise your left thigh to your chest and hug it in with your arms. If needed, pin a rolled-up towel in the crease of your hip to maintain the connection.

Step 3: Push through your right heel to raise your hips as high as you can. Pause at the top and lower your butt back to the floor.

1C Bear Crawl  

See the directions under Beginner Core Exercises above.

1D Functional Squat Progression 3

Perform as you did the functional squat progression 2 (under Beginner Core Workout #1), but stand up tall after you get into the squat position. Then step back into the half-kneeling position.

1E Mountain Climber Hip Lift

Step 1: Get into the top position of a pushup and then bring your right knee to your chest, planting your foot on the floor (perform a mountain climber).

Step 2: Rotate your right foot away from your body and twist your torso to follow it as you lower your left hip to the floor. Your left leg should be fully extended with your right leg at a 90-degree angle over it.

Step 3: Plant your left hand on the floor and lift your hip off the floor as high as you can, reaching your right arm over your head at the same time. Be careful not to hyperextend your lower back. Keep your core braced so the movement comes from your hips and shoulder, not your spine.

Visit Sarah Jamieson at her Movelution website, or follow her on Instagram, @moveolution.

The post The 3 Best Core Exercises & Workouts for Women appeared first on Onnit Academy.