Sandra W

68 Flips | 1 Magazine | 2 Likes | 1 Following | @SandraW243u | Keep up with Sandra W on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Sandra W”

This 1 Skill Literally Takes a Second to Learn, and It Will Instantly Change Your Life

You'll be more resilient, more humble, and more prepared to take what the entrepreneurial life throws at you.<p>My favorite topic to write about is how to develop a growth mindset, because I believe that the major changes we make in life actually happen instantaneously in our minds.<p>But although it can …

Self-improvement

4 Podcasts That'll Make You Wish Your Commute Were Longer

Unless you’ve been living under a rock for the last few years, I don’t need to tell you that podcasts are the new cool. As a self-proclaimed podcast …

5 Exercises That Burn a Ton of Calories

The most popular machines at any gym are the elliptical, stationary bikes, and treadmills. Why? I think it’s because they show you the amount of …

Workouts

Blueberry Yogurt Cake

How to Make It<p>Step 1<p>Preheat oven to 350°F. Lightly coat an 8½ -by-4½ -inch loaf pan with nonstick spray; line with parchment and spray …

The Bodyweight Workout You Do NOT Want To Underestimate

"I've destroyed super-fit clients using nothing but their own weight as resistance."<p>No gym? No weights? No time? No excuses for skipping this tone-all-over workout.<p>"There's a misconception that body-weight exercises are less effective for building strength than loaded ones, so they're often thought …

The 1 Yoga Pose I Do That Strengthens My Core Like Nothing Else

If you think of core-carving yoga poses, Boat, Crow, and Planks probably come to mind, but I've discovered one pose that fires up my core so intensely, it hurts to laugh the next day.<p>While Headstand is meant to challenge your sense of balance and also work your upper body, holding your body upside …

This Plank Workout Will Work Every Inch of Your Body

Cardio is out and strength training is becoming the focus when it comes to losing weight. Nicole Aurigemma, MS physiology at Women's Health and Exercise Lab at Penn State said, "Having more muscle is actually beneficial to weight loss," because "muscle uses more energy and thus burns more calories …

Quinoa Chocolate Cake

You can probably think of lots of words to describe chocolate cake, but I’m guessing ‘healthy’ isn’t one of them. Prepare to be amazed by this …

Why it pays to stretch before you get out of bed

Too many of us wake up feeling stiff and achy.<p>When you think about it, stiffness makes sense. Perhaps you did not stretch appropriately postworkout. More likely, you went directly to bed after sitting all day (at the office, in the car, on the sofa, etc). Prebedtime stiffness is compounded by the …

Straightening Up: Progressive Posture Alignment, Part 1

<b>This is week one of a four-week program designed to take you through a progression of corrective exercises to improve your postur</b>e. Most of us go …

Yoga

How to Get Dancer Fit: 7 Toning Workout GIFs From New York City Ballet

Inside a sunlit dance studio across from Lincoln Center in Manhattan, the ballerina Sara Mearns is stretched taut in a forearm side plank, one leg hovering above the ground. It looks easy enough—but that’s exactly the sleight of hand that professional dancers have perfected: transforming physical …

5 Lessons Most People Learn Way Too Late in Life

It's best to learn these lessons while you're still young.<p><i>"What are the lessons people most often learn too late in life?" originally appeared on Quora--the place to gain and share knowledge, empowering people to learn from others and better understand the world.</i><p><b>Answer by Alyssa Satara, co-founder</b> …

Happiness

Want to Be A Better Leader? Then Adopt These 9 Habits!

Great leadership works everywhere and with teams of all sizes<p>Over the course of my career, I must have spent over 3000 hours reading leadership books, attending training sessions, and studying leadership. From this I learned a lot of things which have worked, many that didn't and several I should …

Team Building

3 Strength Moves You Probably Aren't Doing—But Should Be

These powerful strength exercises target often-overlooked muscle groups in your lower body and core.<p>You're probably already incorporating strength …

Workouts

9 Simple Plank Variations That Will Give You Serious Results

Your abs will be toned like never before.<p>Keeping your core in top shape will do more than just give you a six-pack (though that is certainly a bonus!). Your core muscles hold up your spine, which holds up, well, everything else. And holding a plank (no matter how long) can be one of the best ways …

Six fixes for anterior pelvic tilt

Anterior pelvic tilt is a change in posture that happens when the front of the pelvis rotates forward, and the back of the pelvis rises.<p>Some research …

The Single-Move Shredder That Torches Fat Fast

​This workout is the definition of simple but deadly.<p>I call this workout The Single-Move Shredder and it's the definition of simple but deadly.<p>Since there's nothing worse than promising a short, simple workout but taking forever to explain it, here's the quick download:<p><i>The single move is the total</i> …

6 Deadlift Variations Your Butt Will Thank You For

The deadlift is one of the best full-body exercises you can do. Many trainers would argue it's THE best, because it's the perfect example of a …

10 Awesome Pack-And-Go Lunch Recipes (For Grown-ups)

Thought Rice Krispies Treats couldn’t get any better? Wrong!<p>Packed lunches are just for the kids. Whether you’re preparing a picnic or packing lunch for work, these easy recipes will leave you feeling happy and satisfied — no reheating required!<p>1. Golden Gazpacho<p>This unique recipe is adapted from …

A CrossFit Coach Says This Is the Best Way to Lose Belly Fat

Stop doing ab exercises, people. If you want to get rid of your unbudging belly fat, the answer isn't how many crunches you can do. Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit says, "there are really no exercises to reduce belly fat, unfortunately this is the age-old …

Workouts

Grab a mat for this 5-minute arm-sculpting yoga sequence with Heidi Kristoffer

<i>What to do when your sanity needs a sweat sesh, but making it to the studio is just not going to happen? Sweat Series is here to help! W</i><i>e partnered</i> …

12 Boxing-Inspired Core Exercises for Rock-Solid Abs

You might find it surprising that boxing is one of the most complete, full-body workouts you can do. Your aerobic, anaerobic, and nervous system have …

Watch Shiva Rea's Moon Salutation

This video demonstrates of one modification of Sun Salutation, Surya Namasakar.<p>This video demonstrates one variation of Sun Salutation, Surya …

Exactly How This Top Trainer Spends 30 Minutes At The Gym

When you’re crunched for time, try this plan.<p><i>Ever looked at a trainer's body and thought, I wonder what they do? We wanted answers, so we asked one of our favorite trainers—certified strength and conditioning specialist Rob Sulaver, founder and CEO of Bandana Training and founding trainer of NYC</i> …

Taste Beyond The Tongue

Creamed Spinach

Now Playing<p>Grilled Sheet Pan Paella 00:48<p>A grill and a sheet pan are all you need to whip up paella for a crowd.<p>Now Playing<p>Ice Cream in a Bag …

Recipes

Taste Beyond The Tongue

The 19 Best Exercises For Ab Day

Bored of regular ol' crunches? Add these simple yet effective exercises to your next ab-day routine and you're guaranteed to feel so sore, it'll hurt to laugh.<p>Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.<br>• Jump …