FDA Orders 'Black Box' Warning Label on Essure

Agency says device remains 'appropriate' for many women but also cites reports of serious complications

Source: WebMD Health http://wb.md/1TiEvIF

Daylight Saving Time Tied to Spike in Stroke Risk

But overall increase was only 8 percent higher in the first two days after a clock change, researchers said

Source: WebMD Health http://wb.md/21EKto5

Sculpt an Oscars-Worthy Back With 1 Move

Last night, the leading ladies in film stunned us with their floor-length couture gowns, glittering accessories and jewelry, perfectly coiffed hair - and sculpted backs. It's pretty safe to say that backs are the new butts, and both fashion and Hollywood are making that clearer than ever.

Ready to rock your own backless look? Strengthen and tone your shoulders and back with this simple move.

Source: POPSUGAR Fitness http://bit.ly/1QHgGmH

Transform Your Abs With This 2-Week Crunch Challenge

Show your abs some love and take our crunch challenge! Perfect for those new to strength training, the plan is short and sweet - it takes just a few minutes each day for the next two weeks days. At the end you're sure to notice stronger, more defined abs. Instead of doing basic crunches, this challenge involves five crunch variations to target different areas of your midsection.

Related: Try Our 30-Day Squat Challenge

Here's the 14-day plan followed by instructions for the five different variations. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level. To make things easier we've created printable version to help keep you on track.

Source: POPSUGAR Fitness http://bit.ly/1WpWXeI

Prep For Short-Sleeve Season With This Upper-Body Workout

The following post was originally featured on Jill Conyers and written by Jill Conyers, who is part of POPSUGAR Select Fitness.

Are you ready for short sleeves and tank top weather? I know the winter has been mild and that is nothing less than awesome, but not mild enough to leave the coat at home and definitely not mild enough to wear short sleeves or tank tops.

My daughter and I have been planning a girl-cation for spring break in Florida so you can imagine the dreams of sunshine, blue skies and sandy beaches. And the warm weather clothes that go with it!


This upper body workout can be completed in about 15 minutes. Combine it with this Tone and Lean Legs Circuit and the 12-Minute Ab Workout for a total body sculpting and strengthening session.

Time: approximately 15 minutes

Equipment needed:

  • dumbbells 8-12 pounds (depending on your fitness level)
  • timer
  • mat (optional)


  • Don't skip the warmup or cooldown.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
  • Gradually increase intensity and/or repetitions based on your progress.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This website is not intended as a substitute for the medical advice and supervision of your personal physician.

Mac Raise (1) Stand with your feet about hip-width apart and hold the weight dumbbells in front of your thighs palms facing inward. (2) Brace your abs. Keep your shoulders down away from your ears. Simultaneously perform a straight-arm front raise with your right arm and a bent arm lateral raise with your left arm to shoulder height. Arm should be bent to about a 90-degree angle. DO NOT swing the weights or raise your arms above shoulder level. (3) Lower the dumbbells with control back down in front of your thighs in start position. (4) Switch sides and repeat. Targets: shoulders

Shoulder Press (1) Stand holding a dumbbell in each hand just outside of your shoulders, with your arms bent and your palms facing each other. (2) Set your feet shoulder width apart and knees slightly bent. (3) Keeping your core braced press the weights upward directly over your shoulders until your arms are completely straight and elbows locked. (4) Slowly lower the dumbbells back to the starting position. Targets: front deltoids, middle deltoids, triceps

Triceps Kickback (1) Hold a dumbbell in each hand and stand with feet shoulder width apart, knees slightly bent. (2) Bend over at the waist so your torso is almost parallel to the floor. Bend both elbows so that your upper arm is locked at your side and parallel to the floor. Your forearms should be perpendicular to the floor. (3) Keeping your upper arm still, straighten your arms behind you until the end of the dumbbell is pointing toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the start position. Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise. Targets: triceps

Push-Up to Side Plank (1) Start off in a push-up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push-up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up toward the ceiling. (3) Hold this position for a count then return back to the starting position for another push-up, alternating sides. Targets: chest, shoulders, triceps

Crescent Lunge with a Row (1) Hold a dumbbell in your right hand and stand with your feet together, arms at your sides. (2) Lunge forward with your left leg until your thigh is parallel to the floor. (3) Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm facing down. Allow the dumbbell to hang down arm straight. (4) Row the dumbbell straight up until your right elbow passes your torso. Return to start position. Repeat the prescribed number of reps and repeat on the opposite side. Targets: middle and lower traps, rhomboid major and minor, upper traps, rear deltoids

Pike Walk Push-Up (1) Stand with your feet closer than hip width apart, but not touching. Bend over, keeping knees slightly bent if needed, and place your hands on the floor in front of you. Keep your neck in line with your spine throughout the exercise. (2) Walk your hands forward until you're in push-up position and do 1 push-up. (3) Keeping your hands in place walk your feet up to your hands, as close as possible. Repeat for the prescribed number of reps. Targets: Pecs major, front deltoids, triceps

Like the workout? Share it with your friends and family. They'll thank you and I will too.



Don't forget to check out Jen's workout for the week!

Let me know if you have any questions about the workout or if you have a specific fitness related topic you'd like to know more about.

be the best version of YOU

Jill xoxo

Source: POPSUGAR Fitness http://bit.ly/1QHccN1

Why You Should Love Deadlifts (and How to Do Them Correctly)

If the deadlift isn't part of your regular routine, it should be. While the move's name may conjure images of meaty bodybuilders, the exercise is an amazingly effective move for your lower body, especially your glutes, hamstrings, and quads. Not only that, it's great for your core muscles, too. "The act of keeping the core tight while the load is trying to pull you forward is extremely beneficial," says Tim Rich, a personal training manager at Crunch. Basically, the deadlift is a great exercise for just about anything.

Another reason to love deadlifts? It's the ultimate functional fitness move. "The deadlift is a must-have skill to keep your independence," Tim says. "Proper loading of the spinal column will keep you active and mobile in the later years. You will always have to pick things up for the rest of your life." Regularly doing deadlifts also does wonders for your posture, so if you spend a lot of time at a desk, you should be doing this move.

Ready to add deadlifts to your workout circuit? Read on for tips on how to do a deadlift correctly.

Source: POPSUGAR Fitness http://bit.ly/1QH86EK

What Matters More in Spin: Speed or Resistance? | Fitness Magazine

What Matters More in Spin: Speed or Resistance? Going fast and building muscle are both important facets of class—but here's what to do if something has...

Source: Workout http://bit.ly/1SdfJYT

'Female Libido' Pill May Not Be Worth It: Report

Addyi carries host of serious side effects without delivering much more sexual satisfaction, review suggests

Source: WebMD Health http://wb.md/1LQwXEK

A Step-by-Step Guide to Reaching Your Goal Weight

The jeans don't lie. You knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test - slipping on your favorite jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you're at a loss as to how to begin, here's a no-fuss, straightforward, 11-step guide to losing weight.

  1. Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you'll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don't dip below 1,200 as it will slow down your metabolism.
  2. Keep track: Monitor your calories as accurately as you can. Look up calorie amounts, and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down - yes, even that handful of M&M's you grabbed off your co-worker's desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
  3. Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you'd be surprised how easy it is to overestimate when you're hungry. In the first few months, you'll need to measure everything, from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you'll become familiar with what correct portions look like.
  4. Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here's a sample schedule:
    7 a.m. - Breakfast
    9:30 a.m. - Snack
    12:30 p.m. - Lunch
    3:30 p.m. - Snack
    6:30 p.m. - Dinner
    Don't skip meals or snacks to save calories since it'll slow down your metabolism and cause weight gain. If you're up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed, so digestive issues don't keep you up - getting enough sleep will help you lose weight.

Related: An Hour After Breakfast, You're Hungry - What Gives?!

  1. What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the highest to ensure you have enough time to burn off those calories.
  2. Save calories: Find simple ways to cut calories, whether it's swapping your daily Coke for water, using one slice of cheese on your sandwich instead of two, substituting spaghetti squash for pasta, or choosing a turkey patty instead of beef.
  3. Plan ahead: Dealing with hunger is the worst part about trying to lose weight, so in order to prevent those pangs from pushing you to grab the nearest cookie, plan out your meals and snacks ahead of time. Write out what you'll be eating for the entire week, and you'll be even more successful if you pack and label foods for each day.
  4. Get moving: Diet is one part of the weight-loss puzzle, and the other part is exercise. In order to burn calories to reduce your overall body fat, include 60 minutes of heart-pumping exercise five times a week. A leisurely walk around the block unfortunately isn't enough. We're talking running, biking, swimming, and high-intensity classes for cardio, strength training to build fat-burning muscles, and stretching to keep those muscles supple and to prevent injury. Here's a 60-minute workout to get you started that incorporates all three.
  5. Set small goals and celebrate them: Losing weight is a long journey, so it's helpful to set smaller goals along the way to your big goal. Find healthy ways to celebrate those milestones such as a pedicure after 10 workouts or a cute workout top after losing five pounds.
  6. Come to some tough realizations: The first one is that diets aren't the answer. There is no quick-fix diet and no one food you can or cannot eat that has magical slimming powers. Anything that sounds too restrictive or not nutritionally sound is not the way to go. Find a way of eating that can be sustained for the rest of your life, where you eat healthy most of the time and allow for occasional splurges. The second realization is that you can't go back to your old habits once the weight melts away. If you gained weight chomping on half a dozen doughnuts each morning, you can bet your sweet new buns that you'll gain the weight back if you head to that bakery once the scale says what you want it to.
  7. Be patient and remember why you're doing it: Just as those pounds slowly crept on, losing weight the right way takes time, which means dropping about a pound or two a week. Practice patience, reveling in each pound lost, and when you feel like giving in to that second cupcake at your friend's birthday party, have one enormously personal reason you want to lose weight that resonates strong and keeps you motivated no matter what. Thinking "I want to be there for my family" is sure to be more effective than "I want to look good in my jeans."

Related: The Simple Tip That Can Help You Lose Weight (and Always Feel Satisfied)

Source: POPSUGAR Fitness http://bit.ly/1S3j6Pr

Oh hey, March + Your FULL month of workouts inside

Will you join me?
View this email in your browser

Hey there, lovely. We're heading into March!

I hope you're excited about a bright new month and a chance to set and achieve your goals. My goal for March? I am going to CRUSH it at the gym. I have a medical procedure at the end of the month, and initially, it made me feel discouraged. It was easy for me to think, "It's not worth working hard because I'll just have to take time off to recover soon anyway." I could see myself wallowing and letting the anxiety interfere with my workouts and life. Instead, I'm choosing to do the opposite. I'm going to use this as motivation to work hard doing the active things I love so when I'm back in the game, I'll be starting from 70% instead of 0. Will you join me? Let's make March an awesome one, and a great push towards whatever goal you're working towards. 

Here is a workout calendar for March, which is a variety of strength, cardio, core and rest. As always, feel free to modify or shuffle according to your unique needs. Talk to a doctor before making any fitness changes. 

1: Upper body HIIT blitz

2: Spring leg workout + 20 minutes easy steady state

3: Hill workout: focus on increasing the incline as much as you can tolerate (30 minutes)

4: OFF or gentle

5: Musical cardio workout + 5-minute booty burner

6: Tempo cardio: warm up 5-7 minutes at a moderate pace. Maintain a steady, moderate pace and incline for 10 minutes. Increase your speed to an uncomfortable, but manageable speed and hold for 10 minutes. Take it back down to your base pace and hold for 10 minutes. 

7: Total body bootcamp

8: Sprint ladder workout

9: OFF or gentle

10: TRX/kettlebell circuit

11: Easy steady state, 30-45 minutes (or take a class you love)

12: Stability ball strength

13: OFF or gentle (afternoon energizing stretch)

14: TRX superset workout + 10 minutes rowing intervals (30 seconds on, 30 seconds off x 10)

15: "Workout It" walking workout

16: Barbell workout + 20 minutes easy cardio

17: Easy steady state, 30 minutes

18: OFF or gentle

19: Total body barre burner + 10 minutes HIIT (20 seconds on, 20 seconds off for 10 minutes total)

20: Speed blitz: warm up for 5-7 minutes at a moderate pace and incline. Increase your speed every 5 minutes, so that by minute 25, you are sprinting. Hold this speed for 2 minutes, then gradually decrease it back down. Cool down and stretch. 

21: Spring leg burner + 15 minutes easy cardio

22: OFF or gentle

23: March Madness workout

24: Steady state, 30 minutes

25: Total body BOSU burner

26: HIIT: warm up 5-7 minutes. 30 seconds on, 30 seconds off for 5 minutes. 1 minute on, 1 minute off for 10 minutes. 2 minutes on, 2 minutes off for 6 minutes. Cool down and stretch. 

27: OFF or gentle

28: Total body TRX circuit

29: Easy steady state, 30 minutes

30: Fit Tuesday workout

Some exciting things on the horizon:

My post baby bod plan launches NEXT WEEK! These are the steps I took to safely resume exercise after Liv and P were born, build back lean muscle, and increase my energy levels. It includes a comprehensive 12-week fitness plan, and our tester group experienced incredible results. It will be available next week, along with the launch of postbabybod.com, which will be packed with info for prenatal fitness and nutrition from myself and a handful of experts and friends. I hope you'll join us for the virtual launch party, and would love your help spreading the word to any friends who may be interested.  

Sending lots of love and healthy wishes to you!

Copyright © 2016 The Fitnessista, All rights reserved.
Thank you again for signing up for my email newsletter and for reading my blog :)

Our mailing address is:
PO Box 70095 
San Diego CA 92167

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Arnold Reaches Out After Stallone's Oscars Loss

Everything You Need to Know About Holly Holm & Meisha Tate's UFC 196 Prep

Holly Holm and Meisha Tate pre fight Q+A

The UFC 196 is quickly approaching. This is where Holly Holm is set to defend her Bantamweight champion title against seasoned veteran Miesha Tate. Holm’s fame skyrocketed after she defeated former titleholder Ronda Rousey in November. We caught up with Holm and Tate atop the Empire State Building in New York during a recent press day to talk to about how they're training for when they meet in the the Octagon on March 5th at the MGM Grand Garden Arena in Las Vegas.

MF Hers: Holly, what has it been like for you after taking down such a big name like Ronda Rousey, do you feel any pressure to keep that momentum going?

HH: Yeah, I think a lot of people are curious about what I’m going to do next. So, there is a lot of pressure but I’d rather be in this position than the other. (Read our Exclusive Q&A with Holm after her win against Rousey.)

MF Hers: Going into this fight, is your confidence level higher than it was going into the match with Ronda because Miesha hasn’t been able to beat her and you have?

HH: I think the fighting style is different and there’s the confidence I’ve gained with the victory over Ronda, but I had confidence that I could do it going into it or else I wouldn’t have been able to succeed with that in the first place. So there’s a confidence I have for this fight, but I’m definitely not going to overlook anything. She’s going to be a completely different fight so I’m really not comparing the two.

MF Hers: Miesha, were you watching the Holm/Rousey fight? What did you think about Holm's victory?

MT: I was shocked and ecstatic. It’s not that I thought Holly couldn’t beat Ronda. I just thought, in 25 minutes if Ronda got one take-down, it was going to be Ronda’s world. She’s proven that time and time again. I was just so impressed with the way that Holly was able to keep her away and at bay and really use that striking advantage that she had to her advantage so well. I was really excited to see it all go down the way that it did. I was rooting for Holly and I was really jumping for joy and I think she’s made an excellent champion so far and I’m proud of her.

MF Hers: Were you surprised you got a shot at the title before the rematch between Rousey and Holm?

MT: I was very surprised when I got that. When the turn of events first happened and Holly knocked out Ronda, my immediate thought was, ‘I’m next, how can I not be next? Ronda’s going to be on medical suspension, she’s probably going to be scared a little bit, she’s going to have to mentally prepare herself for that, and she had movies to film. She already made that announcement before so she’s going to be too busy and going to be on suspension. I’ve got to be next!' The UFC was really quick to shut me down and say, 'No you’re not next. We’re definitely going to put this [Holm/Rousey] fight on in July so kind of just pipe down and don’t get too excited.' Then it seemed like a change of heart. I think that Ronda realized she had a little too much on her plate to be ready to come back. I think she said she couldn’t even bite into an apple until like June. It wouldn’t even be fair [for the UFC] her to ask her to [fight in July]. They kind of came back to me and were like, 'Just make sure you’re staying ready!' and said, 'Okay, that's all I need to hear.' They called me and confirmed it and I was said, 'I'll be there.'

MF Hers: How are you going to prevent that same outcome from happening in your match?

MT: I think I’m a much more strategic fighter in the sense that I’ve been battle tested. I have much more time inside the Octagon. I’m not so…desperate to get a takedown. I think I can hang with anyone in any department. I think I’m one of the best grapplers in the division. I think I have some of the best wrestling and I can take a punch, give a punch, and I think I hit really hard. I can be dangerous for anyone anywhere and if anyone is underestimating me in any category of MMA it could be a big mistake.

MF Hers: When do you start training for a fight and what does it involve?

MT: For a title fight at least 10 weeks out, I’ve definitely already began the training camp. We train two to three times a day up to six hours or more in the gym a day. I'm just working, grinding, doing all the things that you need to do to prepare for a title fight.

HH: For me, six to eight weeks out is usually always a good full training camp. Every day is different.  I work out around 3-5 hours a day Monday through Thursday, 2-3 hours on Friday and 1-2 hours on Saturday. Some days are 100% all out fighting and some are more technique or a little bit of both.

MF Hers: Are there any parts of your training that you look forward to more than others?

HH: Yeah, my favorite is probably sparring and I like wrestling, too. Sparring because it’s more like a well-rounded fight game and I love that.

MT: Absolutely, I love jiu jitsu. I love the grappling part of it. It’s something that I think owns you even after I retire from MMA. I’m just passionate about it because there’s so much to learn there. It’s a never-ending story of knowledge so I just love that, but I love all of it honestly. I feel like I’ve evolved a ton as a striker and I continue to evolve in wrestling. That [wrestling] is where I came from, that’s my base and I continue to learn there so I love all of it.

MF Hers: Holly, is there anything about Miesha's fighting style that's going to make you switch up your training or fight style compared to how you trained leading up to previous fights?  

HH: Absolutely, every fighter is different so I’m always going to be bringing a game plan together with my team for the specific fighter that I’m facing. She comes to the table with a lot of different things that pose threats to me compared to a lot of other fighters that I’ve been in there with. She’s very good in scrambles, she reaches for multiple submissions, she has a wrestling background, and she’s not afraid to stand and throw some punches. I feel like there’s definitely some strengths that she has that I have to watch out for.

MF Hers: How do you mentally prepare for a fight?

MT: A lot of positive self talk, a lot of reassurance, and, as silly as it sounds, I wake up in the morning and say, 'I’m the next champion you know “and new."' It’s really a matter of believing it before it happens. If you believe [that you are to win a fight] that’s 90 percent of the battle. When it happens, it’s just proving it to everyone else who may not have [believed it] before.

MF Hers: Considering your sport doesn’t have a designated off season, how do you keep your body from getting fatigued and properly recover?

MT: That’s a great question and one that doesn’t get asked enough. People don’t realize that you don’t get stronger while you’re lifting weights, or while you’re working out. You get stronger while you’re resting--that’s when your body actually heals and feels better. There has to be a really healthy balance between all of that. I’ve been fighting for about nine years and I know my body really well. It’s a learning process and a lot of people screw it up in the beginning. I’ve had fights where I definitely overtrained. I didn’t give myself enough rest between fights and didn’t give myself enough rest during my training camp. I felt really bad during the fight and really flat and not explosive. Now, I’ve learned that training smarter, not harder, is just better. I'm getting more knowledge behind [my training] and having better people behind me that can understand my body, too.

HH: In between my training camps. I really do give myself a little bit of rest. I’m always working out because I don’t want to go down to square one and then have to restart all over again at the beginning of the next fighting camp. I might just take it down a little bit. I might not run as many miles in a week and I might only spar one day out of that week instead of three days. I might only go to wrestling once instead of twice. I just kind of cut back a little bit.

MF Hers: How do you stay motivated to compete in such a brutal sport like MMA?

MT: Well that’s exactly motivation in itself. It is such a brutal sport that if you’re not prepared, it's dangerous. I think that when someone who wants to take your head off is standing across the other side of the Octagon, that’s pretty motivational to anyone. Once I sign that contract and sign on the dotted line, I know what I’m in for and I’m fighting the number one female fighter in the world. You can’t take that lightly.

HH: It’s the most competitive sport and you can’t just go out there and just wail away. It’s very calculated. You have to be very smart with your movements and I love that it’s a full physical and mental game. With putting so much sacrifice into training, it is the most rewarding when you get a victory, and that’s what I’m chasing all the time. 

MF Hers: Is there anything you admire in your opponent?

MT: There are a lot of things that I admire about Holly, but I think all of her attributes as a fighter and as an athlete I possess as well and I think that’s why 'greatness can recognize greatness,' so to speak. I recognize her as an incredible athlete and a very talented woman, but I think I’m her Kryptonite and I think I’m the woman to beat her.

HH: Miesha's been through a lot of battles. She was the champ of strike force for awhile, she has fought all the top girls and she’s still there. She’s been on a winning streak for two years. She’s not somebody to overlook.

source: Muscle & Fitness

3 Hearty Toast Recipes

source: Muscle & Fitness